How To Manage Stress Before It Manages You

Updated: Jan 12



Stress isn't always a terrible thing. It is this small bit of apprehension that encourages us to go beyond our natural limits. A decent amount of stress enables us to achieve or face our greatest fears.


Stress protects us from flight-or-fight circumstances. Our bodies release hormones in response to stress. To deal with stressful triggers, we tend to run on an autopilot. [1]


If you are in a high-stress workplace, constant stress produces cortisol and adrenaline that gives you a ‘high.’ However, prolonged stress can lead to burnout. It can also be harmful to our physiological and mental health. [2]


Burnout at work often leads to: [3]

  • Constant exhaustion

  • Reduced efficiency

  • Increased cynicism

  • Increased anxiety

  • Insomnia

The pandemic has increased risk of workplace burnout with less time for rest outside work and decreased work life boundaries. In a survey conducted by Forbes, 80% of the respondents believe that the Covid-19 pandemic has impacted workplace burnout. [4]


There are some immediate and simple tips that you can take to manage your stress at work:


Managing Stress at Work


1. Organise and Prioritise Tasks and Deadlines

Reducing last-minute scrambling can help minimise stress in the long-term.


One way of doing so is by planning activities and tasks on your schedule a day before. Set some time in the evening to run through the deliverables you require for the next day or week.


2. Small Tasks to Reduce Procrastination

When confronted with a task, we must centre ourselves, stop catastrophising, and meet it head- on, knowing that we are capable of overcoming any obstacle.


3. Schedule Pockets of Rest Time to Create Balance

Stress makes life appear more like a work or a task than the delightful pleasure it is. It's difficult, but necessary, to strike a healthy work-life balance.


Schedule time to focus on yourself at the start of the week. You can also refresh and stay productive by taking brief breaks during the day.


4. Allow Time for Self-Reflection and Inner Meditation

We must establish a personal attitude that allows us to function in the face of difficult conditions, which are widespread in our work environment.


There are a variety of approaches to this, fortunately. Some are introspective, while others require you to disengage from your thoughts and triggers.


We tend to ignore the results or experiences that are not quantified rather than fully being present and the experience even in its transience.


5. Develop a Positive Attitude Towards Stress

Stress is unavoidable, and attempting to prevent it can lead to further stress. [5]


We possess all of the resources necessary to ride the crests and troughs of life with grace.


Managing Stress is a Long-Term Wellness Journey


Managing stress requires effort on your part.


Make an effort to schedule it in your calendar. It will probably be easier some weeks than others, but consistency is essential.


5-Minute Tips to Manage Workplace Stress

  1. Set agenda for the week

  2. List down tasks and prioritise them according to length of time required to complete them and deadlines

  3. Schedule tasks into agenda

  4. Schedule adequate time for rest and relaxation into agenda

  5. Follow through with agenda

  6. Keep a journal - either hardcopy or digital - to jot down key triggers and changes in your moods


As we won't be able to completely eliminate stress from our lives, it's more vital – and realistic – to learn how to manage it. You have the ability to maintain control over your stress levels!


Let us know whether these have worked for you!

 

At frankie, we make mental healthcare and wellness easy for all with just one small task a day. Head on guided wellness journeys that understand your stressors or triggers or work with our behavioural and wellness professionals - all from the comfort and privacy of your home. Sign up for our Closed BETA here.


 

About Our Writer

Shahana is an avid pop culture enthusiast with a penchant for all things fashion. Living life with a pinch of sass and a generous dollop of flair, she finds herself collecting crystals and playing with tarot cards. Tell her your date of birth and she’d draw your birthchart for you. A young girl with a million dreams and billion hopes, prepping up for a future in this exciting world.


 

This editorial section solely expresses the opinion of frankie and is not endorsed nor commissioned by any external party. The list is non-exhaustive. At frankie, we believe that your best provider of medical advice is your doctor. Please consult a doctor before undergoing any treatment or procedure.


 

References:


1. Ranabir, S., & Reetu, K. (2011). Stress and hormones. Indian Journal of Endocrinology and Metabolism, 15(1), 18–22. https://doi.org/10.4103/2230-8210.77573


2. Stress effects on the body. (n.d.). Https://Www.Apa.Org. Retrieved 23 December 2021, from https://www.apa.org/topics/stress/body


3. Maslach, C., & Leiter, M. P. (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry, 15(2), 103–111. https://doi.org/10.1002/wps.20311


4. Kelly, J., 2021. Indeed Study Shows That Worker Burnout Is At Frighteningly High Levels: Here Is What You Need To Do Now. [online] Forbes. Available at: <https://www.forbes.com/sites/jackkelly/2021/04/05/indeed-study-shows-that-worker-burnout-is-at-frighteningly-high-levels-here-is-what-you-need-to-do-now/?sh=de4bda323bb1> [Accessed 23 December 2021].


5. Can, Y. S., Iles-Smith, H., Chalabianloo, N., Ekiz, D., Fernández-Álvarez, J., Repetto, C., Riva, G., & Ersoy, C. (2020). How to relax in stressful situations: A smart stress reduction system. Healthcare, 8(2), 100. https://doi.org/10.3390/healthcare8020100