از آن‌ جایی که بخش مهم و زیادی از زندگی ما با کار و محل کارمان در ارتباط است، در نتیجه بیش از هر نوع استرسی، استرس شغلی می‌تواند موجب بروز اختلالاتی در روند زندگی روزمره شود. Occupational stress is actually related to psychological and emotional pressures caused to us by events related to our workplace. In this article from Dr. Kihani Fard's clinic website, we intend to introduce occupational stress to you and check its signs and symptoms. Keep in mind that knowing the signs and symptoms is the first step to managing occupational stress. Stay with us until the end.

What is occupational stress?

Occupational stress refers to the psychological and emotional pressures imposed on us, due to workplace events. This type of stress can be caused by a heavy workload, unrealistic expectations and lack of support from colleagues. Its complications include physical problems such as heart diseases and mental disorders such as anxiety and depression. Therefore, managing job stress through the techniques we discuss in this article will create positive results in improving our work and psychological conditions.

Are you also stressed?

When you are upset and stressed at work, you will have less self-confidence and you may experience issues such as anger, high irritability or withdrawal due to this decrease in self-confidence. While some symptoms of job stress may go away after the day is over, others stay with us for a long time. Among the signs and symptoms of occupational stress, the following should be mentioned:

• Experience with feelings of anxiety, high irritability or depression;
• being indifferent or losing interest in work;
• creating disturbances in sleep patterns;
• Feeling very tired;
• occurrence of concentration problems;
• face with muscle tension or successive headaches;
• occurrence of stomach problems;
• Social withdrawal;
• Loss or decrease of sexual desire;
• turning to alcohol or drugs to cope with existing conditions;
• feeling of physical and mental exhaustion;
• high blood pressure and heart palpitations;
• Very poor attitude and spirit;
• Lack of confidence and ability to make decisions;
• Increasing feelings of anxiety and depression at work.

You have well understood how much work stress will affect your spirit, mind and body. Therefore, learning occupational stress management techniques can be useful for your loved ones in reducing or eliminating these mental and physical conditions.

The negative effects of occupational stress on your health and efficiency

Unless you try to manage your job stress, it will never go away by itself. Long-term stress can have negative effects on people's health and well-being. A stressful work environment will lead to problems such as headaches, stomach aches, sleep disorders, mood problems and difficulty concentrating.

Severe stress can also cause anxiety, insomnia, high blood pressure and weakened immune system. On the other hand, the occurrence of diseases such as depression, obesity, and previous diseases are all caused by the lack of management and control of job stress in a stressful work environment.

Work stress management methods

To manage job stress, doing several techniques and strategies can be effective. Career stress management strategies are all about helping you deal with stressful situations:

Try to be assertive: You must clearly state what you want, need and what is bothering you.

Reduce your stress level: For this purpose, slow down the progress of your stress by turning off your mobile phone, alarms and stimuli. Try to set aside time every day to relax outside of the work environment.

Learn time management techniques: It is better to organize your tasks in such a way that you are not covered and busy throughout the day. For this purpose, it will be very important to have a routine to create pleasure.

Define your limits: It is better to set rules and set a time for yourself and others. Prioritize and don't let the needs of others take precedence over yours.

Quit overthinking: Avoid overanalyzing. Distract yourself and calm your mind. To succeed with these strategies, you can learn techniques such as maintaining a positive attitude, accepting situations you cannot change, and practicing relaxation.

Strategies to deal with occupational stress in the long term

Coping with job stress in the long term requires learning some effective and sustainable strategies. In this section, several key methods are mentioned:

The importance of time management

Proper planning and prioritizing tasks can help reduce your workload. Using calendars and work lists will be effective in better organization.

Creating work-life balance

Allocating enough time for personal and recreational activities will help reduce work pressures. This balance can lead to improved quality of life and increased job satisfaction.

trying to strengthen communication skills

Keep in mind that the ability to communicate effectively with colleagues and managers can help solve problems and reduce tensions. Therefore, they play an important role in expressing feelings and needs openly and respectfully.

Perform physical activity and regular exercise

Exercising is always known as a natural way to reduce stress. Regular sports activities can help improve mood and increase energy.

learning relaxation techniques

Doing some breathing exercises, meditation and yoga can reduce tension and anxiety. These methods allow a person to keep calm in difficult situations.

The importance of social support

Creating positive relationships with colleagues and friends can help improve mental status and reduce feelings of loneliness. Sharing experiences and feelings will be helpful.

Learning problem solving skills

Problem solving skills play a key role in stress management. Therefore, the ability to analyze situations and find effective solutions can lead to a reduction in feelings of frustration and anxiety. By practicing in this field, people can face challenges more effectively and increase their self-confidence.

Creating changes in lifestyle

Having healthy habits such as proper nutrition, adequate sleep and regular physical activity will improve mental and physical condition. As we said, exercise is also known as a natural way to reduce tension and increase energy.

Conclusion

Mental and emotional pressures caused by incidents related to the workplace can make everyday life difficult. The consequences of such stress will be physical and mental injuries, and therefore, learning occupational stress management techniques helps us to control our moods and thoughts in the conditions of mental and work pressure, and by reducing the amount of stress, we can prevent possible damage to life and work. Also, new approaches can be used to manage job stress in today's stressful world. Non-invasive RTMS method helps improve mood and reduce anxiety by magnetically stimulating the brain. If traditional methods are not enough, RTMS can be a new path in managing occupational stress.

We tried to introduce you to this type of stress as well as occupational stress management as much as possible in this article from Dr. Kihani Fard Clinic website. We hope that the contents are useful and efficient. Thank you for being with us until the end.