Stress in the workplace is a common problem for people in early recovery. If you don’t learn to manage this stress healthily, it can begin to pile up and become a risk factor for relapse. Managing work stress healthily is a part of the recovery process and is crucial in ensuring a long and productive recovery.
The Problem of Stress at Work
In today’s world, many people’s workplace is the leading cause of stress in their everyday lives.[1] Deadlines need to be met, supervisors need to be appeased, and some people even take their work home with them — even if only in their heads.
A little bit of stress isn’t necessarily a bad thing. Healthy stress levels can motivate people to be more productive and efficient and learn new skills that make their lives easier. But when everyday stressors become too much to handle, people can struggle to keep up with their daily tasks and responsibilities.
When your capacity for stressors overloads, you can fall apart at the seams. You may begin to experience a wide range of unfavorable symptoms, such as:
- Anxiety or panic attacks
- A feeling of hopelessness
- Chronic fatigue
- Becoming angry or irritable
- Losing interest in the hobbies or activities you enjoy
- Appetite changes
These are all signs that you’ve become overly stressed and aren’t working at your best.
How to Deal with Stress at Work
You can choose two main pathways to overcome your challenges in dealing with work stress. The first is to reduce your stress, and the second is to increase your capacity to take on more stressors. Each strategy is effective, but it takes time, effort, and dedication to accomplish these goals.
Reducing the Stress You Take On
The first method is to eliminate the stressors you can and prevent yourself from taking on new stress until you feel you have the capacity for them. This starts with taking an inventory of what’s giving you stress, where you can eliminate stressors, and what changes you can make to alleviate some of your tension.
Perhaps you’ve started taking on responsibilities at work that aren’t part of your job description. Maybe you’ve lost an employee, and your supervisor has asked you to pick up the slack. This can lead to mounting pressure to perform in multiple domains, which can be too much for anyone to handle.
Speaking with your supervisor about the mounting number of responsibilities put upon you at work may be able to help you through this challenge. When you do so, put it in terms of improving your productivity rather than taking on less.
Explain to them that the multiple responsibilities that you’ve taken on have led to you struggling to maintain your performance where it matters the most. Tell them that removing these stressors can make you a more effective and productive employee.
Increasing Your Capacity for Stress During the Recovery Process
If there’s no clear path to reducing the stress you take on at work, you can instead try several techniques to increase your capacity for stress. There are multiple methods to accomplishing this, including:
- Starting a regular exercise routine
- Beginning a meditation practice
- Taking time for self-care
These practices might not seem directly related to work stress, but they have been proven to help people manage their stress in their everyday lives.
Cardiovascular exercise, for instance, trains your body to be more prepared for the effects of stress. It teaches your lungs to be better able to handle heavy breathing, your heart to manage an elevated heart rate, and your body to be better equipped for stressful events. When these physical symptoms arise, and you are physically prepared, you may feel more in control of your mental state.
Building a Work-Life Balance
Another effective method for managing work stress is maintaining a healthy work-life balance. This means avoiding taking your work home with you, having activities outside of work that bring you joy and happiness, and spending time on your recovery process.
It can sometimes be difficult to compartmentalize your work and personal lives. Many people think about their work problems at home or continue to answer work-related calls even when they’re off the clock. If this is the case for you, you never allow yourself to de-stress after the workday.
To start cultivating a healthier work-life balance, set aside time after you’re off work when you truly take yourself off the clock. Turn off your phone, and dedicate a period to an activity you enjoy. This could be nearly anything, from watching your favorite TV show to hiking nearby.
Start Your Recovery Process at Desert Cove Recovery
If these techniques haven’t worked, and your work stress is starting to put your sobriety at risk, consider reaching out to Desert Cove Recovery. Seeking professional help is the best way to ensure you stay committed to the recovery process. Our team can help you break free from work stress through various therapies, treatment options, and compassionate support.
Sources:
[1] https://www.apa.org/topics/healthy-workplaces/work-stress
