IN 2020, ONE THIRD OF THE WORKFORCE IN SWITZERLAND WAS AFFECTED BY WORK-RELATED STRESS, AND THIS RATIO HAS FURTHER INCREASED IN THE PAST YEAR. IN OUR SOCIETY, OUR WORK STATUS HAS GREAT IMPORTANCE. WE DEFINE OURSELVES STRONGLY THROUGH OUR WORK.
That’s why many of us worry we may lose our job or not be doing it well enough. We perform the best we can but this can sometimes be a source of stress. Find out here how you can better manage your work-related stress.

Pressure to perform in the workplace has increased in recent years. Very often, more work is expected from fewer employees or there is a shortage of skilled workers. The Covid-19 pandemic has increased the pressure in many sectors. In some cases, the workload has increased significantly; in others, the fear of losing one’s job has risen. Long periods spent working from home have also brought on new stress factors.

Stress can make you ill. That’s why it is important to know how to deal with it properly.

stressed woman in front of her computer

Which stress type are you?

Some people are always calm and well-balanced, others get irritated by little things. People deal with stress in very different ways.

Stress type #1

People who cannot get used to a stress factor and get upset by the same situation again and again.

Stress type #2

People who find it difficult to isolate themselves and switch off, and who ruminate on their experiences during the day, in the evening and at night.

Stress type #3

People who love the thrill of stress and like to be under pressure. However, they fail to notice when their ability to cope with stress is exceeded.

This test will help you assess your work-related stress level: Psychological test for assessing work-related stress

happy woman taking a break from work stretching on her chair

Reducing stress at work

Are you thinking about quitting and changing jobs? Is it because you have little energy or no time left for your private life? Think carefully, because this is rarely the answer. With another employer, there will be other stress factors. It’s better to know how to deal with stress properly.

You can also find out how to recognise and manage stress permanently in this Vivappblog.

Seven tips on how to manage work-related stress

Tip No. 1 – Take regular breaks

Treat yourself to small breaks. Leave the office briefly and get some fresh air. A few steps outside will give you renewed energy and a clear head. Even if you have a lot of work, take a break for lunch and don’t eat while you work. Make it a habit not to think about work during your break.

Tip No. 2 – Get to know your own rhythm

No one can work at full capacity all day long. That’s why you should get to know yourself better. Are you a morning person or an evening person? Base your work schedule on this.

Tip No. 3 –  Practise staying calm

Change your attitude and try to stay calm and level-headed in a stressful situation instead of getting upset as usual. Especially about things you cannot change.

Tip No. 4 – Switch off in the evening

Switching off in the evening is very important. Conscious and everyday rituals can help you do this. Try walking instead of using public transport, maybe stopping for a drink on your way back, and changing out of your work clothes when you get home. Or try a sports activity.

Tip No. 5 – Give yourself time to think

Some people immediately offer to help when it comes to new tasks. Take time to decide whether you are able to do the task on or not. Even if the new challenge sounds exciting: take your time to decide whether it is worth it.

Tip No. 6 – Set yourself deadlines

List your tasks as well as the time needed for breaks and set your deadlines. Plan your week realistically and decide when you will start and finish work. Also keep slots of free time for the unexpected.

Tip No. 7 – Set realistic goals for yourself

Many people set themselves goals that cannot be achieved with a normal amount of effort. Unrealistic goals can only be achieved under pressure. If you don’t reach the goal, the frustration is all the greater. Take the pressure off yourself and plan your goals realistically.

Don’t worry, you don’t have to implement all these tips at once. Select the ones that are easy to put into practice. And add more tips when you’re ready.

Can’t reduce the stress? Then get in touch with a Vivapp coach. The first conversation is free of charge.

Written by Felicitas Jucker

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