Reducing Job Stress

There are a number of ways to alleviate dysfunctional stress. These range from commonsense remedies (such as getting more sleep and eating better) to more exotic remedies like biofeedback and meditation. Finding a more suitable job, getting counseling and planning and organizing each day’s activities are other sensible response. Stress and the manager, Dr Kart Albrecht suggests the following ways for a person to reduce job stress:

1) Build rewarding pleasant cooperative relationships with colleagues and employees.
2) Don’t bite off more than you can chew.
3) Build an especially effective and supportive relationship wit your boss.
4) Negotiate with your boss for realistic deadlines on important projects.
5) Learn as much as you can about upcoming events and get as much lead time as you can to prepare for them.
6) Find time every day for detachment and relaxation
7) Take a walk around the office to keep your body refreshed and alert.
8) Find ways to reduce unnecessary noise
9) Reduce the amount of trivia in your job; delegate routine work whenever possible
10) Limit interruptions
11) Don’t put off dealing with distasteful problems.
12) Make a constructive worry list that includes solutions for each problem.

Meditation is another possible solution. Choose a quiet place with soft light and sit comfortably. Then meditate by focusing your thoughts for instance by counting breaths, or by visualizing calming locations such as a beach. When your mind wanders bring it back to focusing your thoughts back on your breathing or the beach.

The employer and its human resource team and supervisors also play a role in reducing stress. Supportive supervisors and fair treatment are two obvious steps. Other steps include reducing personal conflicts of the job, and encouraging open communication between the management and employees. Huntington hospital in Pasadena California recently introduced an on-site concierge service to help its employees reduce work related stress. It takes care of tasks like mailing bills and making vacation plans for them.

One British firm follows a three tiered employee stress reduction approach. First is primary prevention, and focuses on ensuring that things like job designs and workflows are correct. Second, involves intervention, including individual employee assessment attitude surveys to find sources of stress at work and personal conflicts on the job and supervisors intervention .Third is rehabilitation through employee assistance programs and counseling


The total depletion of physical and mental resources is caused by excessive striving to reach an unrealistic work related goal.

Burnout is a phenomenon closely associated with job stress. Experts define burnout as the total depletion of physical and mental resources caused by excessive striving to reach an unrealistic work related goal. Burnout doesn’t just spontaneously appear. Instead, it builds gradually, manifesting itself in symptoms such as irritability discouragement entrapment and resentment.

What can a burnout candidate do? Here are some suggestions:

1) Break your patterns: first, are you doing a variety of things or the same one repeatedly? The more well rounded your life is, the better protected you are against burnout.
2) Get away from it all periodically: Schedule occasional periods of introspection during which you can get away from your usual routine.
3) Reassess your goals in terms of their intrinsic worth: are the goals you’ve set for yourself attainable? Are they really worth the sacrifices?
4) Think about your work: Could you do as good a job without being so intense?

Research Insight:

If you’re thinking of taking vacation to eliminate your burnout you might as well save our money, according to one study. In this study of 76 clerks in an administrative department in the headquarters of an electronics firm in central Israel completed questionnaire measuring job stress an burnout twice before a vacation, once during the vacation, and twice after the vacation.

The clerks’ burnout certainly did decline during the vacation. The problem was the burnout quickly to pre-vacation levels by the time of the second post vacation survey. At least of these 76 clerks, burnout moved partway back forward its pre-vacation level by three days after the vacation, and all the way by three weeks after they returned to work. One implication as these researchers point out is that mini vacations during the workday such as time off physical exercise meditation power naps, and reflective thinking might help reduce stress and burnout. Later, separate study concluded that the quality of a vacation for instances in terms of relaxation and non work hassles affected the vacation’s fade out effects.

  • Asmat Nawaz Khattak

    I;ve received usefull information related to HR