STRATEGIES FOR MANAGING WORKPLACE STRESS

STRATEGIES FOR MANAGING WORKPLACE

STRESS AND INCREASING WELLBEING

Prepared for

Dr. XXXXXX

XXXXX University, Los Angeles

Prepared by

Jane Good Report

In Partial Fulfillment of the Requirements for BUS XXXX

Section 05

XXXXXXX University, Los Angeles

April 6, 2020

To: Dr. XXXXXXXXXX

From: Jane Good Report

Date: April 6, 2020

Subject: Completed Analytical Report Presenting Strategies for Managing Stress

Here is the report you requested on January 27, 2020, presenting strategies for managing workplace stress and increasing wellbeing.

Data gathered from peer reviewed journals and Internet sources support the conclusion that stress relief is possible by implementing certain strategies and lifestyle changes.

Please contact me if I can answer any questions for you. I am glad that you gave me the opportunity to write this report for you, Dr.XXXXXXX, because the project was both informative and enjoyable.

Attachment

EXECUTIVE SUMMARY

On January 27, 2020, Dr. XXXXXXXX, Professor of Management at XXXXXX University, Los Angeles, authorized a study to look at strategies for managing workplace stress and increasing wellbeing.

Secondary data for the study was gathered from online databases and the Internet.

Findings show that workplace stress can have a negative impact not only on work performance but also on overall health. The following shows what strategies can be implemented into daily life to lessen the effects of workplace stress:

1. Foster personal relationships by spending more time with family, friends, or significant others.

2. Participate in preferred physical activities often.

3. Participate in enjoyable leisure activities.

4. Establish boundaries by separating work life and home life.

5. Seek support from mental health professionals or contact a supervisor who can create a better work environment.

It is concluded that these are all viable options to consider when looking for ways to destress and improve mental and physical health. For greater overall wellbeing, it is recommended that these steps be taken to manage the challenges of workplace pressures.

STRATEGIES FOR MANAGING WORKPLACE STRESS

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INTRODUCTION

Statement of the Problem

What are effective strategies to manage workplace stress and increase overall wellbeing?

Background Information

“Considered to be the “health epidemic of the 21st century” by the World Health Organization, stress is estimated to cost U.S. business $300 billion or $5,000 per employee per year” (Cardon & Patel, 2015, p. 379). Chronic stress disrupts lives and has been connected to many of the leading causes of death. In view of this connection, not only are individuals interested in means to combat stress, but employers and businesses are also looking for effective methods to assist their employees.

Methods of Research

In conducting secondary research for this report, EBSCO Host Business Source Premier was the primary library database used to find articles. All peer reviewed articles referenced in this report were published between the years 2014 and 2019. In addition to library databases, the Internet was also used to obtain integral information. Phrases such as “managing workplace stress”, “increasing wellbeing”, “importance of employee health”, and “stress coping strategies” were some of the many keywords used to find relevant articles.

FINDINGS

The following will provide strategies to mitigate the negative effects of workplace stress. These strategies include getting support from close relationships, exercising, relaxing activities, establishing boundaries, and seeking support from mental health professionals.

Support from Close Relationships

Family, significant others, and close friends are usually an individual's major support system. These relationships can provide meaningful assistance during stressful periods of time. “Cumulative empirical evidence across 148 independent studies indicates that individuals’ experiences within social relationships significantly predict mortality. That is, people with stronger social relationships had a 50% increased likelihood of survival than those with weaker social relationships” (Holt-Lunstad, Smith, & Layton, 2010, p. 15). Having conversations or participating in activities with those in an individual's close circle can be comforting. Even being in the presence of those people can have a calming effect.

However, relying on those relationships for extended periods of time can put a strain on those bonds. It is easy to become a burden without even recognizing it, and often, others will feel obligated to help. To prevent this, relying on personal relationships as a means to relieve stress should be used in moderation and other forms of relief should be sought.

Exercise

One of the most common recommendations to manage stress and increase wellbeing is to exercise. This can include many activities such as walking, swimming, jogging, lifting weights, playing a sport, or dancing. The Anxiety and Depression

Association of America states that, “Exercise and other physical activity produce endorphins–chemicals in the brain that act as natural painkillers–and also improve the ability to sleep, which in turn reduces stress” (“Physical Activity Reduces Stress,” n.d., n.p.).

Physical activity is seen as contributing to positive mental and physical health. Individuals who engage in physical activity tend to engage in other positive health behaviors such as healthy eating and smoking avoidance. Increased physical activity has been linked to decreased symptoms of depression and anxiety, and intervention studies provide support for a causal relationship between physical activity and decreased depression and anxiety symptoms. Physical activity has also been shown to moderate the relationship between life stressors and anxiety or depression (Lease, Ingram, & Brown, 2019, p. 253).

Even moderate or low-impact exercise can create the intended effects. Positive outcomes can be amplified by also getting the recommended amount of sleep each night (about eight hours), eating a well-balanced diet, and maintaining a healthy lifestyle overall.

Relaxing Activities

Participating in a leisure activity has the potential to relieve stress. Such activities can include, going out for a walk, completing puzzles, listening to music, taking up a hobby, reading a book, or watching a movie. Doing so allows the body and mind to relax by doing activities other than those that are stressful and usually work related.

Companies such as Dow Chemical, Aetna, General Mills, Google, Nike, Ford and Apple have been using mindfulness initiatives such as meditation, yoga, breath control, stretching, and the distribution of positive messages via e-mail and slide presentations to help employees reduce stress, improve mental and emotional resiliency, promote creativity, increase productivity and become more engaged with their work and each other (Martin & Wachter, 2018, p. 30).

Not only can individuals do these activities at home on their own time, but many companies are now directly coordinating relaxing activities to better serve their employees by creating a healthier work environment. During non-work hours, individuals should focus on activities that are pleasurable and fulfilling in order to decompress.

Establishing Boundaries

It is common to want to bring unfinished work home, especially for entrepreneurs or those who are self-employed. This practice can take form by physically bringing paperwork home or by continuing to complete tasks during “off” hours. Stress about the wellbeing of the business itself. According to Kim and Hollensbe {2018}, “Individuals with high home boundary permeability felt they had little time left to enjoy and contribute to their home life. They were more vulnerable to excessive work-related anxiety and tensions while at home, feeling preoccupied with these issues and having a weakened ability to concentrate on home tasks” (p. 102). The inability to leave work behind is what can create an endless cycle of chronic stress. Creating mental boundaries and not allowing work related issues to invade home and personal life would be a step towards stress relief.

Support from Mental Health Professionals

Although often used as a last resort or final effort, seeking support from a specially trained mental health professional is a viable option for those struggling with stress. Professionals who can help include counselors, psychologists, doctors, and therapists, although even a support group could offer beneficial guidance. Psychologists and doctors can use hypnosis to induce a deeply relaxed state, use cognitive behavioral therapy (CBT) to change thinking patterns and behavior responses, or use biofeedback metrics to determine stress responses. More simply, meditation, visualization of possible future scenarios, or talk therapy might be implemented (Spriggs, 2014).

Often times, many of these coping strategies are used together, although they might not be effective for all individuals. Some individuals may need to apply multiple techniques while others can manage work stress with only one. Managing stress is subjective and may require time and effort to determine which solutions work best.

CONCLUSIONS

Based upon the findings of the report, the following conclusions to reducing workplace stress are drawn:

1. Having close personal relationships can offer significant encouragement during periods of stress.

2. Exercising maintains the body’s necessary functions and releases chemicals in the brain that affect mood.

3. Participating in relaxing activities is a source of joy and allows for distraction from overwhelming situations.

4. Establishing boundaries between home life and work life allows time away from stressful work related responsibilities.

5. Seeking support from mental health professionals can introduce new ways of coping with stress.

RECOMMENDATIONS

Based upon the conclusions of the study, the following recommendations are provided for those experiencing stress:

1. Reach out to family and friends for support.

2. Exercise daily or at least as often as possible to reap the physical and mental benefits.

3. Participate in enjoyable and relaxing activities.

4. Avoid bringing work home. If working from home is necessary, set and follow strict time schedules that determine when to stop working.

5. Seek help from mental health professionals.

REFERENCES

Cardon, M. S., & Patel, P. C. (2015). Is stress worth it? Stress-related health and

wealth trade-offs for entrepreneurs. Applied Psychology: An International

Review, 64(2), 379–420.

Holt-Lunstad, J., Smith, T. B., & Layton, J. B., (2010). Social relationships and mortality

risk: a meta-analytic review. Plos Medicine, 7(7): e1000316.

Kim, S., & Hollensbe, E. (2018). When work comes home: technology-related pressure and home support. Human Resource Development International, 21(2), 91–106.

Lease, S. H., Ingram, C. L., & Brown, E. L. (2019). Stress and health outcomes: do

meaningful work and physical activity help? Journal of Career Development

(Sage Publications Inc.), 46(3), 251–264. https://doi-org.mimas.calstatela.edu

/10.1177/0894845317741370

Martin, L. F., & Wachter, J. K. (2018). Art & science of mindfulness in the practice of

safety. Professional Safety, 63(8), 30–35. Retrieved from

.ebscohost.com.mimas.calstatela.edu/login.aspx?direct=true&db=buh&AN

=131049639&site=ehost-live

Physical Activity Reduces Stress. (n.d.). Retrieved from https://adaa.org /understanding

Spriggs, B. B. (2014, August 18). Coping with stress. Retrieved from https://www

.healthline.com/health/stress-help