Cope With 'Always-On" Feeling. Manage Stress at Work With These Tips

Are you having a hard time shaking off that "always-on" feeling even after work? You're not alone. Singaporeans have had the dubious distinction of being one of the most overworked populations, with 92% of workers saying they were stressed -- higher than the worldwide average of 84%. As the second most overworked city globally, Singaporean employees' work hours were 23% higher than the mandated 48 hours a week. Unsurprisingly, we also have the dubious honour of being "recognised" as the most fatigued country in a recent article. These figures make it clear that we need to learn how to manage stress at work better.

Singaporeans have been dealing with blurred lines between work and home life since the start of the COVID-19 crisis over a year ago. Growing concerns on the delta variant also contributed to increased stress levels, as the country toggles between social distancing and circuit breaker measures. Ever-changing protocols, coupled with financial pressures and relentless uncertainty the pandemic brings, have added to the workforce's mental and emotional burden.

What are the effects of stress?

Work-related stress can create a negative impact on a person's overall well-being, affecting their physical and mental health.

When not kept in check, stress can affect work performance, leading to the following:

• Decreased in productivity and efficiency
• A decline in job satisfaction and work morale
• Increased in staff turnover
• Friction in work relationships

Stress can also potentially trigger the following health issues:

• Burnout
• Anxiety
• Depression
• Self-harm
• Stressor-related disorders
• Post-traumatic stress disorder (PTSD)

Suffering from stress may also let one run the risk of contracting these physical ailments:

• Heart disease
• Immune deficiency
• Gastrointestinal disorders
• Musculoskeletal disorders (MSD)

Types of Stress Management

Understanding the types of stress is key to proper stress management, whether acute or chronic, internal or external.

Acute stress

Acute stress comes from the body's flight-or-fight response, an immediate reaction to perceived threats or challenges. It is the most common form of anxiety, usually occurring right before a big deadline or an important job interview.

A single episode of acute stress is normal and will likely not pose problems for healthy people. When it becomes episodic or continuous, acute stress may result in post-traumatic stress disorder or can manifest in physical symptoms such as tension headaches, stomach issues, sleep deprivation, and heart conditions.

Chronic stress

While chronic stress may feel more subtle than acute stress, its ongoing, long-term condition can have lasting effects on one's health. Stress that piles up and goes on can lead to health issues such as insomnia and headaches.

External stressors

External stressors are things in your environment that bring you anxiety, such as getting a new job, increasing pressures at work, or unpredictable events. To handle stress caused by external factors, the key is to manage how you control your reactions to these situations. Think about the time and energy you spend stressing about these events, and learn how to conserve this energy and save it for things that truly matter to you. Lifestyle changes such as a healthy, balanced diet and sleeping early can also do wonders to help you manage this stress.

Internal stressors

When your thoughts, beliefs or mindsets cause you to stress, these are called internal stressors. These include fear, feeling uncertain or not having any control, poor self-esteem, and your own beliefs and expectations.

Avoid the negative loop playing in your head by challenging your negative thoughts. Recognise emotions as valid, but understand that these have no control over you. Reframe your thoughts and adopt a positive mindset -- a professional mental counsellor can help you work through these thoughts so you can get rid of toxic mentality and learn relaxation and healthy coping techniques.

How to Manage Stress at Work

Learning how to manage stress at work helps improve your outlook, enhances your job morale, and reduces the risk of serious negative health effects. These simple coping techniques may help relieve your feelings of stress.

Get a good night's sleep

You cannot deny the benefits of a good night's sleep. It's our body's natural way of recharging so that we are physically and mentally prepared to take on tomorrow's challenges. Experts recommend seven to eight hours of sleep each night to fully enjoy its benefits, so try to avoid late nights. If you are having trouble sleeping early, relax your mind and body just around bedtime through soothing rituals and activities -- minimise light around your room 30 minutes before sleep. You may also try calming essential oils like lavender and chamomile or try listening to a sleep podcast.

Learn to de-clutter

A neat and orderly work area can make you less stressed. Install shelves, drawers, and cork boards. Keep your files in order by sticking them in folders with clear labels on them. Have a calendar nearby and use neon sticky notes for your reminders. An organised schedule will make you feel in control, so you won't feel as pressured.

Decorate your area with items that make you happy

Now that you've managed to clear away your workstation's clutter, you can now make way for decorations that can lift your spirits. Surround yourself with images of people, places, or things that put a smile on your face. Remind yourself of the good things you have in your life and you'll find things get much easier to deal with at work.

Take a step back and remove yourself from the situation

If your schedule allows it, taking a short break to help calm yourself down is a nice way to rest your nerves. Go out and take a walk - the fresh air can help you relax and clear your mind. If that's not possible, listening to soothing music also works. During your lunch break, try eating in your backyard or at the dining table instead of doing it at your desk. Take advantage of your breaks to relax and unwind away from your work - it's a great way to take care of your mental health during the day.

Cultivate healthy relationships with your colleagues

We spend most of the week with our co-workers, so it just makes sense to develop friendships with the people you work with every day. After all, you're all in the same boat which makes them the best people to turn to when navigating work challenges. A bad day at work can certainly be turned around if you have a support system with you so do your best to foster friendships with your colleagues.

How to Counter Workplace Stress

Enjoy your life outside of work

Having a healthy and fulfilled life outside of work is one of the best ways to fight stress. If possible, devote your weekends to relaxation. Take up new hobbies, read books, travel, watch movies - do just about anything that gives you joy. If you prefer to rest up and sleep, that's also good - you need to recharge your batteries from doing all the things you have to accomplish during the week.

Adopt an exercise regimen

Humans aren't meant to sit still or be in the same position for long hours - you will be setting yourself up for aches and tense muscles if you continue to do so. Adopt a 30-minute exercise regimen into your daily schedule. Not only does staying fit and active immediately jolt you in an active mood, but it also allows you to release endorphins, our body's natural stress busters.

Look for the upside in any situation

A positive attitude is a powerful tool to have when things go wrong. Even when things seem to fall out of place, it's always the level-headed ones who gain control of the issue. To do this, reframe your mindset and see problems as challenges - you are much more likely to get the results you want when you remain an optimist.

Maintain productivity and a healthy mindset for the #JobsThatMatter with these tips. For more expert advice on coping in the new normal and how to manage stress at work, visit our Career Resources page.