Workload stress and how to reduce it
Introduction:
Nowadays,
stress is increasing because of the high workload. Stress is feeling
overwhelmed because of a high workload can lead to anxiety and depression.
When the
employee struggle with overload work stress he must focus to reduce it and
think about how to reduce the workload.
“The
greatest weapon against stress is our ability to choose one thought over
another” William James.
Ways to reduce stress:
There
are many ways to reduce stress and workload as follows:
1- Prioritize your work as first is the most
important work and next less important and last the least important and so on.
2- Make a schedule for your prioritized work and
write it as a note or diary note this can help in memorizing your work and not
forgetting the work.
3- Identify clearly your job description and learn
to say no if all work is being given to you as must be in teamwork and can
negotiate about the work if feeling that this work is not for your position and
the responsibility can affect your performance.
4- Learn how to delegate the work as working in a
team try to give each person in the team some work to do so the workload will
be reduced and the end product can be good.
5- Organize the time by using time management and
take courses to learn more about time management to have adequate working time
with less effort and stress.
6- Some tools and software programs can help in
time management and finishing the work in less time with high quality
7- Make a work team and distribute the work
according to their job description by brainstorming the team to finish the work
in less time and effort with high quality.
8- Each employee in the team can have their own
thoughts that can help to accomplish the work with less effort.
The goal
of these ways is to reduce stress and workload and have high quality with less
effort work so the work will be peacefully and smoothly going with good impact.
Relaxation techniques to reduce stress:
There
are many ways and techniques to reduce stress by using this technique the
person can feel good and have a better quality of life.
The
first relaxation technique means to make the mind at peace and decrease stress
by coping with daily life stressors that can be life-long and cause health
issues if not treated.
Importance
of relaxation techniques:
The
relaxation techniques can have many benefits to human health as the following:
1- For the heart and blood vessels can lower blood
pressure and heart rate and increase the blood flow to the heart, lungs,
muscles, and all vital organs in the human body.
2- For the respiratory system the breathing will
be slow and lung expansion will be good as the technique can help the body full
expansion and take oxygen needed for the body.
3- For the muscles the pain and fatigue will be
reduced because of reduced tension and more oxygen nourishing the muscles.
4- For the digestive system, good oxygenation in
the body is caused by improving the digestive system and exercise can improve
digestion with all improvements can blood sugar levels be controlled.
5- The body's hormones can be working very well by
reducing stress hormones.
6- For the brain, the human can improve his focus,
mood, concentration, problem-solving, time management, and thinking positively
with a reduction of anger and frustration.
Types of relaxation techniques:
There are many types of relaxation
techniques that can reduce stress levels because of workload and if done daily
the person can feel good and his work can be organized with high quality.
The relaxation techniques can
include:
1- Deep breathing exercises that the person can take long slow deep
breathing many times can help with eating disorders because of increased
oxygenation in the body organs, especially lungs and digestion. Some diseases
must be restricted to deep breathing or it's very hard to do especially heart
and lung diseases.
2- Relaxing imagery exercise that you find relaxing imagery with
calming scenes can help reinforce the positive vision and mental focus with
concentration.
3- Mindfulness meditation by sitting in a quiet place with a breathing
focus and concentrating on the present moment and not thinking about the past
or future can help reduce anxiety and pain.
4- Yoga is part of a relaxation technique by rhythmic breathing with
movements that can help increase mental focus with balance and
flexibility.
5- Music and art therapy can be helpful in a peaceful mind vision and
hearing relaxation with increase the joyful mind and time.
Before starting any exercises or
relaxation techniques take advice from your doctor about your health status and
what type of relaxation technique can be used.
Also, go to a quiet and good place
where you can do the exercises with a peaceful mind and not to be distracted by
other things or thoughts.
References:
Garfinkle, J. (n.d.). Reduce Stress at Work - Career Advancement.
[online] Available at: https://garfinkleexecutivecoaching.com/articles/create-work-life-balance/reduce-workload-stress.
Anon, (n.d.), Employee workload stress, workplace strategies for mental
health. Retrieved from:
https://www.workplacestrategiesformentalhealth.com/resources/employee-workload-stress
Mayo Clinic (2022). Relaxation techniques: Try these steps to reduce
stress. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368.
Harvard Health Publishing (2019). Six relaxation techniques to reduce
stress - Harvard Health. [online] Harvard Health. Available at:
https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress.