6 Major Causes of Workplace Stress

Stress simply has to do with how much pressure you can take. In yourwork situation, it would imply your response to pressures at work. Are you able to give the required responses to the pressures at work? Your ability to handle such pressures adequately will boost your productivity.
Sometimes you start off well by responding with enthusiasm and energy, but with time the pressure takes over and tries to subdue you. Simple issues you had dealt with before now seem to overwhelm you. What happened? What affected your natural ability to deal with such issues?
The secret lies in fortifying yourself, so you’ll always maintain your zeal and outlook to life, considering that not all stressors can be eliminated.


5 Common Stressors in the Workplace
1. Conflict
2. Meeting demanding deadlines/targets
3. Working long hours
4. Uncomfortable Workplace
5. Your personal Lifestyle

1. Conflict
In a mid-sector study in Australia (COMCARE 1996) conflict was identified as one of the key workplace stressors.
Is there any conflict management procedure in your organization?
Is there anyone to express your grievances to?
Is there any department or unit designated to receive complaints about your boss, colleagues or customers?
If yes, then use it.
If there is no means of expression or communication, then you are bound to be stressed and have uncoordinated or inappropriate outbursts. Maybe you should make this suggestion (if there is an avenue for this).
You’ll just have to rely on family and friends for succor. Not good enough since the situation doesn’t change, but at least you can change your outlook of the situation. Strive for excellence; concentrate on being the best you can rather than on what people say. Let your achievements speak for you!

2. Meeting Demanding Deadlines/Targets
This is another stressor you may not be able to totally eliminate. So what do you do?
· See the end from the beginning. See yourself meeting the target. Believe it or not, it works! Your picture of success will motivate you to take action steps in the right direction.
· Do it all on paper first. Set time out to write down thoughts and questions that may come to you on how to achieve your goal.
· Draw up a daily action plan that ensures your daily activities take you closer to your goal.
· Stick to your plan. Though you may have to change some of your methods still stick to the main plan.

• Meetings can be stressful!

3. Working Long Hours
It’s important to note that once physical or mental fatigue sets in your productivity drops.
Who says you have to work long hours to get the job done? You need “productive hours” not just lots of hours!
If your organization does not have a Work-life balance policy yet, the time has come for it to be considered.
Having flexible working arrangements will help. Frequent work breaks help in punctuating those long hours.
The truth is peak activity period for the brain is between two to four hours depending on your kind of work or capabilities. So productivity gradually drops as you work, but after a break it picks up again.
Breaks are also very necessary for those long board meetings. That’s why the people that come up with the “brightest idea” are those who seem to have drifted off sometime during the meeting!

4. An Uncomfortable Workspace
Check these to find out if your work space is the issue;
· Is it cramped? If it is then you have the culprit for accidents and injuries in your space. Start by clearing your table, please use the drawers! Consider re-arranging your furniture or even taking some out. Knocking down stuff should not be a regular occurrence.
· Is it noisy? Some people have a very high threshold for noise. Consider sharing office with those who have similar noise thresholds as you.
· Is it too hot? The accepted temperature for sedentary work is 20°C-22°C. So if it’s too hot you will get exhausted and tired easily. If it’s too cold you may become obsessed with keeping warm, so you don’t need another cup of tea, get your temperature right.
· Is there sufficient lighting? Daylight is still the best light there is. So get most of your work done in the day. It helps eliminate some of the stresses that come with working with artificial light. However, your office color scheme can aid or hinder the distribution of light.
· Is your posture right? Your seating arrangement should give adequate support to your spine (from neck to waist), arms and legs. Make it a habit of doing stretches regularly. Keeping a fixed posture can be stressful to your body. Stretch in the opposite posture you work in; don’t wait to feel the pain. Make sure your PC or visual display unit is at eye level if you have to work for long periods on it. If the aches and pains are persistent see your therapist.

5. Home Trouble
Your life outside the workplace will affect your effectiveness at work. Many times when there's turbulence at home you are bound to carry that "junk in your trunk" all the way to work. Outbursts at work sometimes are an offshoot of bottled up emotions from the home front; an impending separation or divorce, a sickly or wayward child or even obnoxious inlaws!
When domestic pressures are heavy on you, you need to wise up and quickly talk to someone, most suitably your health and wellness or occupational health manager. Don't underestimate the effects of having an unsettled home on your performance at work.

6. Your Personal Lifestyle
· Develop healthy eating habits. Eating fruits and vegetables help boost your immune system. Also drink lots of water, it helps in the body cleansing process.
· Spend 10-15minutes everyday doing some exercise. If walking or jogging put you off, start from riding a stationary bike in the privacy of your home. You can consider using the stairs, just ensure you consult your physician.
· Sleep well. Joyce Walsen PhD has said that sleep and mood are regulated by the same brain chemicals. A study by the University of Chicago found that “inadequate shut-eye caused levels of cortisol (the stress hormone) to spike in the afternoon and evening”. I’m sure this is not news to you; we have all had unpleasant experiences from lack of sleep.

If you feel you have already lost a grip on yourself, talk to your Health and Wellbeing Manager, in house Psychologist or your Physician.
Live a stress free life!

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Stop Hurting Your Brain; 8 Good Habits to Adopt to Boost Brain Function

#WorkplaceBlues
Some "brains" may be "hurting" in the office, but these are eight good
habits you can imbibe to boost your brain's health:

1) Feed your brain with foods that have high levels of antioxidants
like nuts and blueberries (consider snacking on these at work).

2) Include fish, red wine, whole grain and fruits in your meals...this
boosts for brain's function.

3) SMILE! Make being happy a habit instead of being grumpy. Are you
the staff everyone wants to be around or the one who makes everyone
edgy? Psychologist, Shawn Achor has said smiling can retrain our
brains to look for possibilities. "Happiness leads to success and not
success to happiness"

4) Write down small tasks you need to get done. Some things don't need
to keep dangling in your brain, just get out your note pad and draft a
"to-do list". Then tick them as you accomplish them (yep it will feel
good). Experts say it boosts our dopamine levels ("Dopamine"is a
chemical substance that "turns on" the learning centres in our
brain...)

5) Praise yourself regularly for small accomplishments. Studies have
shown the "frequency" of success is more important than the "size" of
success.

• Laughter helps relieve workplace stress

B.J. Fogg of the Persuasive Tech Lab at Stanford University says you
should celebrate yourself daily...your brain doesn't know the
difference between progress and perceived progress.

6) Sit up!
A good upright sitting posture also helps boosts brain function.
Researchers say adopting a crouched position makes your brain prone to
thoughts of hopelessness and depression.

7) Be active!
How can you just sit at your desk all day? Beyond conventional
exercise and going to the gym... Move at work! Use the stairs instead
of the elevator. Take a stroll during your breaks at work.
Deliberately get up and move whenever you have the opportunity or just
create one.


8) Get a good night's sleep.
Our brains' cleansing system requires between six to eight hours of sleep.

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Mobile phones, Computers, Children: Common Causes of Red Eyes

My daughter woke up this morning with one of her eyes a bit red but it
wasn't much of a surprise to me when I recalled her most dominant
activity during this holiday period;playing games on the mobile phone.

After getting clearance from the doctor from any form of infection, I
proceeded to educate my children on eye care.

My words over the past weeks seemed to now make sense to them about
not always "wanting to behold a mobile phone" just because there are
games on it.

I regulate their TV watching but getting them off mobile phones has
been a tough battle. You don't want them ignorant but you also won't
encourage over-indulgence.

There are other ways to enjoy the holidays so I make sure they get
involved in a lot of "outdoor activities".

Now back to the red eye issue ...

Not all red eyes are caused by conjuctivitis or apollo as it's
commonly called here.
Red eyes may or may not be accompanied by pain, itching, discharge,
swelling or blurry vision.

Here are 12 Common Causes of "red eye":

1) Conjuctivitis (Pink eye): when the conjuctiva (the thin transparent
membrane that covers the sclera and eyelids) becomes infected.

2) Dry eyes: when the tear glands do not produce enough lubrication
for the eyes.

3) Allergy: you react to certain substances like dust, eye make up,
contact lenses etc.

4) Infections from contact lens use.

5) Computer Vision Syndrome: for those of us who spend most of our
work time behind screens at close range, especially laptops, mobile
phones. Your blinking reduces when you are at your laptop and this
will make the surfaces of your eyes dry.

Take frequent breaks off the computer, follow the 20 20 20 rule; look
away from your computer every 20 minutes and gaze at an object 20 feet
away for 20 seconds.

6) Eye Injury

7) Whitening eye drops: after prolonged use may cause more harm than good.

8) Smoking cigarettes, marijuana and excessive alcohol consumption.

9) Hormonal changes in pregnancy.

10) Workplace hazards: dry air, dust, smoke and excessive sun exposure
are certified eye irritants. Make use of safety glasses.

11) Inadequate sleep.

12) Swimming: effect of chlorine in the pool.

Rest and cool compresses are helpful in relieving tired eyes, however,
you should always consult your doctor for accurate diagnosis.

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Work Stress Relievers: Getting a Foot Massage

Spending time at work involves assuming sitting and standing postures
for long periods and this most times results in muscle tension and
other stress-related symptoms.

If your job involves you walking or standing for long periods like
customer service staff and construction workers (to mention) a few
then you would definitely need regular foot massage.

It would amaze you that a brief 15 to 20 minutes foot massage can do the trick.

Your feet are one of the most sensitive parts of the body that seldom
get the required attention they deserve.

Even every day walking and standing can take their toll on your feet
as the feet and ankles bear a good part of your body weight.

With over 7000 nerves in the foot alone, getting a foot massage can be
extremely pleasurable and relaxing.

A foot massage will not only help relieve foot and ankle pain, but
will also relieve stress and tension in the entire body.

Here are other benefits of getting a foot massage:

1) A 20 minute session of foot massage and mobilization restores
balance and alignment especially in the elderly.

2) A 20 minute session of foot massage helps reduce the pain intensity
after a surgical operation.

3) Light pressure foot massage also helps to reduce lower limb oedema (swelling) in pregnancy.

4) A 10 minute session of daily foot massage for at least 2 weeks has
been shown to reduce the agitation in people suffering from dementia.

5) A good foot massage will improve blood circulation round the body.

6) Foot massage promotes good body posture.

7) Getting a foot massage will also help to boost your immune system.

8) Foot massages have also been known to improve concentration.

You may not always have the time to go to the spa to get one but you
can treat yourself to a "home made foot massage".

Although there's nothing like a massage given with human hands you can
still make use of a foot massager at home except you have a partner
that's willing to "volunteer".

There are tips here on how to give a foot massage.

Firstly, soak your feet in warm water after adding few drops of
lavender oil or any other essential oil.

There are two major types of foot massagers; the simple and the
therapeutic foot massager.

The therapeutic foot massager actually mimics reflexology.
Reflexology is a kind of massage that relieves tension and treats
illnesses by stimulating pressure points on the feet, hands and head.

All in all get a massager that's easy to use and try to read as much
reviews as possible.
There are mechanical foot massagers, water-based foot massagers, calf
and foot massagers et al.

Once you get a durable and effective foot massager you're guaranteed a first class "on the go" stress relieving therapy.

(photo-credit: www.zspaonline.com)

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Seven Signs That Show It's Time To Leave Your Job

Many of us just hold on to jobs to the detriment of our mental, emotional and physical health...you just keep holding on to this job till you don't even know what you're holding on to any more.

You are hard working, you've given your best but you dread Mondays and have some how become demotivated.

Check out these seven signs to confirm if you should really quit this job:

1) The job doesn't pay your bills anymore. Hello! There's no need to start feeling overly modest... You got married and now have kids and you've got bills to pay. Face it; if a salary raise isn't coming then you need a better paying job or you'll be signing up for serious mental stress.

2) Your stress level has hit the roof! You feel burnt out like this job has taken everything from you and you have nothing more to give. It has affected your relationships and is beginning to tell on your health. Choose life! Let the job go. If there is no way to balance this job with your life the forget it.

3) Tons of unethical stuff take place in your company. Need I say more? What are you still doing there? Waiting for the cops or lawsuits?

4) Your company's corporate culture clashes with your personal core values; who you are, what you stand for, how you think. Look, two can't work together except they are in agreement. You can't flow with your job if you always choose to always "go the other way".

5) You and your boss are literally like "Tom and Jerry" or is it "Jerry and Tom"? Your both have "irreconcilable differences".

6) Bankruptcy is looming; most customers have left, lots of bad deals and financial loss...not a good sign.

7) You've simply lost your zeal. This job doesn't just interest you anymore. I can't stand being attended to by a Sales or Customer service rep who is obviously fed up with his job. Don' take your boredom out on your colleagues or customers, move on to bigger challenges.

Loose yourself! When you are content and happy you'll always find yourself spreading happiness you don't have to be where you should not be.

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Can Frequent Breaks Be the Cure For "Job Burnout"?

Picture this scenario: you arrive late for work then days because you hardly get enough sleep. Less sleep means a dull and drowsy wake and all you remember is dragging yourself to work.
Job burnout is what happens when job stress is unattended to.  Everything in you has simply had it when it comes to this job.

It's not just about the physical exhaustion but also the psychological and emotional exhaustion. So apart from dealing with heavy workloads and long hours of work the frustration of not being able to "get a grip” is also an issue. You just feel like a "tool” been used, no one gives you the opportunity to make meaningful contributions or suggestions, you just "do as you are told".

Before we go any further let's do a quick check on the common causes of job burnout. How do you know if your lights are totally off and need a break, new challenge or job?

Causes of Job Burnout

• Overwork
• Little or no control over your job
• Too many constraints on how to do your job
• Compulsory overtime
• Random wage deductions
• Frequent layoffs /job insecurity
• Inadequate breaks
• Long working hours
• Exclusion in decision making
• Dangerous or unpleasant working conditions

So what signs or symptoms should you look out for to know if you or anyone in your workplace is burnt out?

• Fatigue
• Highly irritable
• Frequent anxiety attacks
• Loss of appetite or overeating
• Weight gain
• Teeth clenching /grinding
• Drug/alcohol abuse
• Insomnia 
• Difficulty in concentrating
• Overly emotional
• Head aches
• Low sex drive
• Feelings of emptiness
• Absenteeism

These signs and symptoms are not to be overlooked as anyone manifesting majority of the above may need to see a Mental health professional (psychologist, psychotherapist).

It's important for managers to note that the best staff are mostly the ones that get burnt out and overwork is the main culprit in this case. Human beings can get "overheated "is just like any machine being overused. The "overwork" situation can also be that the worker is unable to "meet up” with the workload and becomes depressed that he's always "falling short ".

What can be done to nip job stress, and eventually burn out, in the bud?

Short breaks from work (vacation) can be beneficial especially in situations where the issue is about being overworked. But if there is an issue with the work situation or working conditions, it would have to be addressed; no amount of breaks would resolve that.

Sometimes taking on something more challenging (mentally) like a professional course will be the therapy.

As a manager, supervisor or business owner don't be too rigid to listen to your employees. There may be better or more flexible ways of carrying out certain tasks.  Give your workers the liberty to suggest methods they think they can incorporate to make their work less stressful. As long as it boosts productivity there's no harm in adopting new methods.

Motivational speaker, Mike Murdock,  has always said, "go where you are celebrated "is so don't be afraid to take a work if you feel you are being underutilized or not appreciated.

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