How to prevent and alleviate stress at work

All of us have experienced pressure and work-related stress at some time during our careers and the majority will agree that it is not conducive to a good and productive working environment. It is of great importance for both employees to know how to combat stress and reduce its effects and for companies to work toward creating a less stressful working environment.

In order to prevent stress occurring, first look at the key physical aspects of the work area. Is the work environment safe and comfortable? Are work hours including overtime, shift schedules and breaks observed strictly and encouraged?

On a personal level, do you often find yourself working on a project at work while also thinking about several other tasks you must complete before you leave for the day? 'Living in the present' is a concept that focuses on purely dealing with what is in front of you. Projecting yourself into the future and consuming yourself with impending tasks produces a lack of focus to the task at hand, which in turn reduces the speed and accuracy with which you complete your current task.

Here are a few tips to help alleviate stress and reduce its long-term effect on your health.

Sleep - a minimum of seven to eight hours of sleep every night is the key to recharging your body after each day.

Eat - well and regularly. A balanced diet at regular times throughout the day can affect the way your body deals with stress and allows your body to refuel after particularly busy periods.

Exercise - regularly. Exercise can help to combat negative physical symptoms associated with stress.

Relax - don't wait for your holiday to relax; relaxation has been shown to ease your body's response to stress.

Improve - your work environment. If you are working in an environment that is causing you stress because of a lack of resources or ineffective management, you may need to consider your career options and find an environment where you can be more effective and content.

Communicate - with work colleagues and friends. Stress is often caused by people trying to take on too much responsibility without asking for help. Don't be afraid to ask for assistance or discuss your workload. This is not a sign of weakness.

(Contact yangning@chinadaily.com.cn for questions and career advice)

Contributed by Will Yan, manager of Beijing Sales & Marketing Division at Robert Walters Talent Consulting Ltd

(China Daily 09/13/2011 page14)