1. STRESS MANAGEMENT IN THE WORK
ENVIRONMENT
Stress management
A set of techniques and programs intended to help
people deal more effectively with stress in their lives
by examining the specific stressors and taking
positive actions to minimize their effects (Farlex,
2013)
Factors which may influence stress at the work
place:
• Being Overworked
Most obvious stress factor where one has too much
work to do, insufficient time to perform it (Aynilists,
2013).
• Being Underworked
An individual don’t wants to be caught doing
nothing and being paid on the company’s time. This
is particularly hard if you have no control over your
workflow (Aynilists, 2013).
• Job Security
Layoffs are made with little hiring. Not having job
security can be seriously magnified (Aynilists,
2013).
• Progression
No one wants to remain in the same position, on the
same pay for an extended period of time, but many
careers are currently stifled by a market where little
hiring or promotion is being done. Even though you
may have a job, not being able to get to your next
level can make you feel bored and trapped, which
can be stressful (Aynilists, 2013).
• Having the Wrong Job
Having a job that you have insufficient skills or
experience to handle, you’re going to feel like you’re
sinking. When you can’t ask for training or help
because you don’t want to admit you’re not right for
it, the stress increases (Aynilists, 2013).
• Blame culture
In the workplace people adapt to cultures, if
someone cannot confess to errors there are
implausible to progress and learn. If no one can
acknowledge the error, blaming becomes common,
producing an environment of fear and lack of trust
that is actually stressful to deal with in the workplace
in every day basis. (Aynilists, 2013).
• Bad Management
A lack of strong and effective management can leave
a team directionless, and individuals in a state of
disorganized confusion that is very stressful.
Conversely, over-management and
micromanagement are claustrophobically stressful
for employees and leave no room for creativity or
growth (Aynilists, 2013).
• Bullying by co-workers
Unfortunately, workplaces can bear a striking
similarity to playgrounds when the pressure is on and
bullying by a colleague or manager can make life
very difficult taking their problems and worries out
on their team or colleagues (Aynilists, 2013).

2. • No Support Network
Workplaces with weak, or non-existent, human
resources structures, and a lack of proper procedures
for making complaints or dealing with problems,
mean that employees are left to handle situations on
their own. This can cause a huge amount of stress
and a sense of fear and isolation (Aynilists, 2013).
• Poor Working Environment
Companies may not have procedures in place for
regular health and safety. Poor work environment
would consist of old or broken equipment, poor
lighting, uncomfortable furniture, excessively high
levels of noise can make for an extremely stressful
working environment (Aynilists, 2013).
Signs and symptoms of work related stress:
An individual who is experiencing work related
stress may experience the following:
Feelings of anxiety, irritability, depression, loss of
interest at work, insomnia (inability to sleep), trouble
concentrating, social withdrawal, loss of sex drive,
use of alcohol or drugs to cope with stress factors
(Segal, Smith, Robinson, 2012).
Strategies to deal with the stress factors
identified:
Escape
Remove self physically and mentally from the
stressful situation. This can be done by: going for a
walk, listening to music, meditation (Stress
Management Workshop Handout).
Physical relaxation
This will assist in decreasing cortisol levels which
leads to stress, increasing confidence. This can be
accomplished by:
jogging, yoga, sporting activities, dancing,
swimming (Stress Management Workshop Handout).
Self care
To increase energy levels one should care for self.
This is done through adequate sleep, balanced diet,
drinking sufficient water, reduce intake of caffeine,
sugary foods, alcohol, nicotine, recreational drugs
(Stress Management Workshop Handout).
Time management
Much pressure is caused by feeling you have too
many demands and too little time. Sometimes
individuals procrastinate. This can be reduced if
individuals prioritize, do not procrastinate, and do
not cut out sleep. Cut down on social time when
necessary, during long periods of work take a 5
minute break and move around (Stress Management
Workshop Handout).
Build a support network
Find individuals and support groups where you can
talk to vent (Stress Management Workshop
Handout).
References:
Aynilists, (2013) Top 10 causes of stress in the work
place retrieved on 18/05/2013 from
http://allyouneedislists.com/world-business/online-
business/top-10-causes-of-stress-in-the-workplace/
Diagram: how can you manage stress retrieved on
18/05/2013 from http://stressmanage.net/wp-
content/uploads/2012/08/StressManagement.jpg
Diagram: stress management retrieved on
18/05/2013 from http://stressmanage.net/wp-
content/uploads/2012/08/Stress-Management-
Tips.jpg
Farlex, (2013) definition of stress management
retrieved on 18/05/2013 fromhttp://medical-
dictionary.thefreedictionary.com/stress+management
LSE Student Counseling Service, Stress
Management Workshop Handout retrieved on
18/05/2013 from
http://www2.lse.ac.uk/intranet/students/supportServi
ces/Handout.pdf

3. Segal, J., Smith, M., Robinson, L., & Segal, R.,
(2012) stress at work retrieved on 18/05/2013 from
http://www.helpguide.org/mental/work_stress_mana
gement.htm