Stress in the Workplace: How to Cope Effectively with High Stress Jobs

Being a frontline worker comes with a lot of stress and unfortunately, we are not taught how to deal with it properly. While it seems like something so trivial and easy, when it comes down to it, many of us do not have health coping mechanisms.

So, you might be asking yourself at this point... What is stress? What are the symptoms of stress?

According to the Oxford Dictionary, stress is defined as a state of mental or emotional strain or tension resulting from adverse or very demanding situations.

Some symptoms of stress include, but are not limited to:

• Rapid heart rate

• Insomnia

• Sweating

• Having a hard time relaxing or quieting your mind

• Frequent illness

• Digestive issues/appetite changes

• Constant worrying

• Low energy and fatigue

• Inability to focus

• Loss of sexual desire/ability

• Low self-esteem

(Hedy Marks, Stress Symptoms, https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body, October 2023)

How Can you Manage Stress?

Now that we know what stress is and the symptoms it causes... let's focus on how we can cope with it.

1. Taking Time to Recharge In this day and age, it's become all too easy to not take a moment to recharge. We are people who are constantly on the go and constantly watching other people. Whether you're a nurse or paramedic who has patients they have to tend to all day, a police officer who deals with criminals and cases all day, or a teacher who looks after groups of students in a day, there is just not always time to take that moment for yourself. I'm here to tell you, TAKE THAT MOMENT. Take that break at work if you can. Listen to a podcast between classes (for you teachers), or watch a funny video during your break. While you are at home, give yourself the time to relax by not checking in on your work emails, or taking a break from your phone when you are not at work. The more relaxed you are as an employee, the more productive you will be.
   

2. Write Down What is Stressing you Out One thing personally for me that I found helped when I actively did it was to journal. Write down your thoughts, your feelings, what you went through during the day etc. When you go through something stressful and you write down your feelings, you may find that you will ask yourself some questions. This may include; "How did I feel during that situation?", "How did I respond to the situation?", and "How can I fix/resolve what I am feeling/ the situation itself?" This helps to process and regulate the emotions by reflecting on what experiences you went through.
   

3. Self Care If you haven't heard someone tell you to , then I'm sure you'd be lying. Self-care is preached so much, but is we asked ourselves honestly... do you take the time to do self-care? What does self care even look like? If you feel like you don't have the time; remember that if your core needs are taken care of, it is easier to overcome challenges you may face at work. Make sure you are eating, getting enough sleep, and making time for you to have fun. Enjoy a nice warm cup of tea while reading a book, have a warm bath, do your favorite skin care routine, take a walk, or do some exercise! It's all up to you on how you take care of yourself!
   

4. Relaxation Techniques Whether it be yoga, deep breathing exercises, or mindfulness; there are a lot of relaxation techniques a person can use to conquer stress. Recently in my own personal life, I was introduced to sound bathing! That was such a relaxing experience, as I struggle with stress and anxiety big time! Setting an intention for the day and connecting to it throughout the day can help you to stay focused. If you cannot access something in person, don't worry either; there are so many meditation apps/videos online! Start small, and slowly build mindfulness into your daily routine.
   

5. Have a Good Support System Having people that you can count on is a another source of stress relief. These people are someone you can either talk to if you're facing a hard time at work; friends, family, or even close coworkers. When you're struggling, these people can help you with the small mundane tasks, like driving the kids to school, or watching them for a few hours after you're done work so that you can get what you need to done without added stress (because even though we love them, kids can be stressful at times.)
   

6. Exercise It has been proven many a time that exercise actually decreases stress! Working out and doing things ranging from yoga to weightlifting can help boost your endorphins! Try incorporating a walk into your routine (if you can), and it can help with some stressor you may face! And you're getting physical activity to improve physical health too!
   

7. Talk to Your Manager/Boss This task may sound daunting, but if you have a good relationship with your manager; talk with them. Let them know where you are at, that you are struggling, and see if there are any options for you that your manager can help you with! If you do not feel comfortable with reaching out to your supervisor, reach out to human resources; they often can direct you or help you to come up with a plan to alleviate your stress at work too. Go in with an attitude of solution to problems rather than just listing complaints.
   

8. Talk to a Therapist/Counsellor If all else fails, talk to a licensed professional. These folks are not just for those who are struggling with mental health problems; stress is also a very valid reason to talk to a therapist. Therapists can help you identify where your stress is coming from and make strategies for you to navigate through them. Some workplaces have someone you can talk to on site, but if not, ask your human resources rep or supervisor. They can point you in the right direction! If you're in Alberta and do not know where to look here is a resource: 20 of the Best Free and Affordable Therapy Services in Alberta If you're in Canada, this website has the option to find online therapists and in-person therapists that use a sliding scale to increase access to therapy: Affordable Therapy Network

Stress is not something you have to deal with alone. Reach out to someone if life or work is getting to be too much for you. You are not alone. <3 If you, or someone you know needs help feel reach out to me; I have avenues through the blog, on Facebook, and Instagram as well as an email forwardfrontline@outlook.com! My goal is to one day have accessible mental health care for frontline workers.

Sending love to all of you who are struggling and feel you can't get help.

-Destiny J