No matter what type of job, everyone has experienced stressors in the workplace at some point in their lives. Elements of each job can become stressful in either the short term or long term, like meeting a deadline, fulfilling a challenging obligation, projected productivity, change in staffing, or overall workload. The long-term stress of employment is all too common and on the rise in America. Typical areas of workplace stress include low salaries, excessive workloads, few opportunities for growth or advancement, lack of social support, limited control over job-related decisions, or conflicting demands or unclear performance expectations. Persistent stress during the workday can take a toll on emotional and physical wellbeing.
Moving into the holiday season, it is not always the “most wonderful time of the year”. The holidays can increase demand in the workplace and at home. According to the American Psychological Association, nine in 10 (89%) of Americans are experiencing stress or feeling overwhelmed throughout the holiday season. It is important to remember that stress does not disappear at the end of the workday or at the first of the year. When our stressors increase, we need to make sure we are coping in the best ways possible.
There are steps that everyone can take to help manage stress not only in the workplace, but also at home. Developing healthy ways to manage stress can make the holiday season more enjoyable. You can start by tracking stressors. Using a journal for a few weeks can help identify stressful situations and the responses during those times. Recognizing these responses can help lead us to develop healthy responses in stressful circumstances. In this season it is easy to get lost in festive cocktails, delicious foods, or scrumptious homemade cookies. These treats should be enjoyed in moderation. Instead of turning to food or drink during this time, consider exercise, reading a book, or playing games to manage stress in a healthy manner. It may be time to investigate new coping strategies like mindfulness, mediation, or simply going for a walk. It is important to show yourself grace and learn skills to relax.
Remember to just do your best. If work stresses are too much, take time and speak to your supervisor. Employee health has been linked to productivity in the workplace. Talking to your supervisor can help you to identify effective plans to help decrease stress in the workplace such as clarifying expectations, resources from colleagues, or making changes to your physical workspace to make it more comfortable and reduce strain. During this busy time of year, also remember not to overschedule yourself. Do not feel obligated to participate in every work potluck, holiday party, or other social gathering. Be sure to focus on activities that are fun for you. Attempt to limit or avoid activities that are less enjoyable. You can always give yourself the gift of time during the holidays. Use those vacation days to come back to work refreshed and ready to do your best. This includes unplugging work communication such as phones and emails. Taking time away from work or even just away from the holiday rush can help decrease feeling overwhelmed during this already busy time. This break even applies to healthy boundaries with family. Although seeing family can be enjoyable during this time of year, it can also be overwhelming. It is always acceptable to take care of yourself and take breaks from gatherings by going for a walk, calling a friend, or just sitting quietly and recharging alone.
The holidays should not be about gifts, but about giving, service, love, and peace. Gift-giving can be a fun part of the holidays, but it can become financially stressful. Spend within your means. You do not want to stretch the financial burden of the holidays into the new year. Kind gestures, gifts of services, heartfelt words are often more meaningful than a large flashy present. These gifts are also acceptable to your coworkers. Build a positive workplace by letting coworkers know their hard work and efforts do not go unnoticed. A nice email, positive affirmations on a card, or just kind words can go a long way.
Mostly importantly if you are struggling during this time of year, reach out if you need support. The holiday blues are common during this time of year but should not be ignored. Leaning on coworkers, friends, family and our support systems during this time of year is especially important. Talk to them about how you are feeling. Our support often knows us the best and can help us set up health boundaries, practice self-care, and give encouragement. Employers may also offer stress management resources. If you are feeling overwhelmed by work, life, or holidays, it is never a bad time to reach out to speak to a therapist or mental health professional. These services can offer ways to better manage your stress and change unhealthy behaviors. If you or someone you know is experiencing a mental health crisis, call or text 988 or your local Crisis line. It is okay to not be okay, we are here to help.
Article Written by Brittany Endrezl, CRNP at Chartiers Center. If you or anyone you know is looking for help, please reach out our intake team at intake@chartierscenter.org.
