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Unit 12: Handling Stress at Workplace

answer. Sometimes, renegotiating one’s job can eliminate the stress, which is caused by role Notes
ambiguity, conflict, and overload or underload. If this does not seem to work, it is better to
search for another suitable job opportunity rather than going through the physical and mental
torture at the current job. Hanging in there until burnout occurs only increases the stress.
12.9.2 Time Management

Inability to control and manage one’s time can create anxiety and frustration in individuals.
Time management, is a process of planning, organizing, and controlling one’s time. The process
involves making a schedule of the goals to be achieved and their estimated deadlines, analysing
resources and efforts required to achieve these goals, making a list of all the activities that
would lead to the achievement of goals and prioritizing the tasks to take care of these activities.
It also includes estimating how long it will take to complete the task, planning activities
starting from the most important task first, until the goal is accomplished. This will help
individuals manage their time properly and help in the control of stress.

12.9.3 Seek Help
In situations where an employee is not able to cater to the demands of the workplace and the
job, some words of support from the colleagues and advice from the boss can greatly help him
alleviate his stress. In addition, if a person finds that he is not qualified or trained enough to
carry out his job responsibility, he can seek the help of the human resources department to
provide him training in the required field. Just knowing that the support is available can help
in coping with stress. One such process used is mentoring, where a junior-level employee is
attached to a senior-level person to help him in times of distress. Mentoring has been found
to relieve stress caused by high-performance demands, pressure for change, and low job
challenges.
If the environmental situation cannot be changed and the person has to live in that situation,
then he has to develop certain strategies to decrease the levels of stress, to lead a healthier and
comfortable life. Some of the strategies that an individual can use at his own level include:

12.9.4 Exercise
Exercise is a highly effective method of managing stress. People who exercise regularly are less
likely to have heart attacks as compared to inactive people. Research has suggested that people
who exercise regularly feel less tension and stress, are more self-confident, and show greater
optimism. People who do not exercise regularly experience more stress, are more likely to be
depressed, and experience other negative consequences.
12.9.5 Relaxation

A related method of managing stress is relaxation. We noted at the beginning of the chapter
that coping with stress requires adaptation. Proper relaxation is an effective way to adapt.
Relaxation can take many forms. One way to relax is to take regular vacations. A recent study
found that people’s attitudes towards a variety of workplace characteristics improved
significantly following a vacation. People can also relax while on the job. For example, it has
been recommended that people take regular breaks during their normal work day. A popular
way of resting is to sit quietly with closed eyes for 10 minutes every afternoon. (Of course, it
might be necessary to have an alarm clock handy!). Following is a list of relaxation techniques
converted into 14 practical suggestions to manage stress:
1. Take a nap when facing heavy pressure.
2. Have a good laugh (laughter is an excellent tension reducer).
3. Smile frequently every day.

4. Concentrate intensely on reading, a sport, or a hobby.

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