Work stress is a common challenge in professional environments that can seriously impact mental and physical health.
Stress is a natural state experienced by everyone, including those in the workplace. However, persistent stress can disrupt well-being and lead to serious health problems. Below we will discuss Physically and Mentally Healthy strategies that can be applied to overcome work stress in order to maintain mental health so that it remains stable and balanced in facing the demands of daily work.
Work Stress and Its Impact on Mental Health
Psychologically, chronic stress can trigger anxiety, depression, and decreased productivity. In fact, a 2025 Gallup report showed that 15% of employees in Indonesia experience work stress, although other negative emotions, such as anger and sadness, tend to be higher. Signs of work stress vary, including psychological symptoms such as irritability, mood swings, and confusion.
Physical symptoms can include sleep disturbances, digestive problems, weight changes, and even heart palpitations. Stress can also affect cognitive function, causing difficulty focusing and forgetfulness, as well as triggering negative thoughts. If stress is left untreated, it can lead to increased absenteeism, employee turnover, and burnout.
The Importance of Work-Life Balance
Maintaining a balance between work and personal life is very helpful in reducing work stress. Work-life balance allows a person to divide their attention more effectively between work matters and personal needs. While working, try to focus on the tasks that need to be completed. Avoid bringing personal problems into work to maintain a clear mind.
After work hours, close the office so that the body and mind have time to rest. Good time management also plays a crucial role. Setting priorities and creating a to-do list will prevent someone from experiencing stress due to piling up work. Companies can support this by providing flexible working hours and adequate leave opportunities. Short breaks during work hours and taking time off when the body begins to feel tired are also very helpful in maintaining mental health.
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Developing Coping Mechanisms and Social Support
Learning relaxation techniques is an effective way to relieve stress. Breathing techniques can calm the body and mind when someone feels panicked or anxious. One example is the 4-7-8 breathing technique, which is easy to do anytime. Physical activity is also beneficial for relieving mental stress. Regular exercise can increase energy and improve mood.
Furthermore, positive relationships at work also help reduce stress. Having someone to talk to can help someone feel calmer when facing problems. Communicating with superiors or coworkers about their workload can help find the best solution. Companies can also provide counseling services or mental health programs to help employees feel more supported.
Seeking Professional Help and Self-Acceptance
If stress remains difficult to manage after various efforts, professional help is essential. Counseling with a psychologist or counselor can help identify the root cause of stress and provide more appropriate coping strategies. A safe counseling environment allows someone to talk without fear or worry of judgment.
It’s also important to recognize one’s own limits. Understanding one’s capabilities and signs of fatigue can prevent stress from escalating. Accepting oneself as one is also makes it easier to manage stress. Focusing on your strengths will help boost your self-confidence. If you feel you lack skills, taking training or courses can be a great way to reduce stress.
Conclusion
Managing work stress is an important part of maintaining mental health amidst increasing demands. By understanding the sources of stress, managing your time regularly, using relaxation techniques, and creating a supportive work environment, you can better manage your workload. Stress can’t be completely eliminated, but its impact can be managed to maintain a balance between work and personal life.
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First Image from: alodokter.com
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