How to deal with workplace stress

We have all been stressed at work before. Maybe it was the pressure of submitting a report on time or a fight with a co-worker. Perhaps, it was a frustrating boss or an enormous workload. A little stress is not harmful though. Being constantly stressed, however, can take a toll on your physical and mental wellbeing.
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Chronic mental and emotional strain often occurs due to a negative circumstance or in anticipation of a negative outcome. It affects how we interact with others and our performance. So how do we manage our daily stressors without letting them affect our health? At Penda, we are committed to taking care of your mental well-being. Today we teach how to identify workplace stress and how to manage it.

Signs and Symptoms of Stress

Inability to sleep

​You go to bed at 10 pm. Three hours later you are still staring at the ceiling board deeply engrossed in thought. Your sleep cycle lasts only about two hours these days. Do these scenarios sound familiar? You may be stressed.

​Fatigue

When you are constantly unable to get adequate amounts of sleep, your energy levels run low. Stress will also cause an imbalance in certain chemicals in your brain known as neurotransmitters. Your body will be unable to deal efficiently with the anxiety. You will also have low mood and reduced energy.

Anxiety

​You are worried all the time. Your heart races fast whenever you think of your terrible boss or the work that you haven’t finished. Sometimes you even tremble. Your palms are sweating and you may even have a dry mouth. What you are experiencing is anxiety caused by stress. Your body is anticipating danger therefore preparing you either to fight or run.

Persistent headache

​A common sign of stress is tension headaches. You feel as if there is a tight band around your head. It is a dull pain that may be present for hours. The pain sometimes extends to the shoulders. You may experience these symptoms every day for a number of days.

Inability to focus

​You have a report or some work to finish. Despite the short deadline, you are unable to concentrate on the task at hand. Also, you completely forget some short term events such as; where you placed your keys or an important phone call you were supposed to make. You also forget to complete normal day to day tasks.

Poor appetite

​The nyama choma that you normally like suddenly doesn’t seem appealing. You don’t feel hungry. You can go for hours without eating and you won’t notice. You get bloated and constipated all the time despite not having eaten.

How to deal with Chronic Workplace Stress

Deal with the stressor head-on.

​You probably know what is stressing you. Maybe, it’s your unfair boss, your co-workers who sideline you, the workload or the little pay. If you don’t know what the problem is, start by paying attention to your body. When do you get anxious? What do you think about most? What are you worrying about? These may point to the stress factor. After identifying the stressor, ask yourself what you can change to improve the situation. Write down how you will change the situation. Then execute your plan. Remember, your situation won’t change if you don’t take control.

Talk to someone.

​A problem shared is a problem half-solved. This is especially true with stress. Sometimes, talking to a close friend or family member makes all the difference. They may help you see a different perspective to the whole situation. Get a counsellor if talking to a friend is not feasible.

Exercise!

​Exercise releases hormones in our body known as endorphins that are responsible for giving us good moods. Choose a simple and easy to do exercise routine that you also enjoy for optimum results.

Take a break.

​Sometimes, all we need is a change in routine to relax our minds. If your job is weighing you down, take a short leave and visit shags. The change in environment is going to make you relax. It may give you a clearer perspective.

Decrease your intake of caffeine and alcohol.

​You may be tempted to take many cups of tea or a bottle of tusker in order to calm yourself down. However, caffeine and alcohol only make you more anxious. Have a well-balanced diet instead during this time.

At Penda, we care not only about our patients' stress, but also keeping our staff's stress under control.  Our focus on employee well-being and trying to make Penda a great place to work is one of the things that made Penda the best health care company to work for in 2018 according to a Brighter Monday survey.