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Three main tips for managing stress and anxiety at work


1. Have a clearly defined role with a job description defining roles and responsibilities

2. Have specific hours that you work.

3. Being able to cope with the demands of the job.


1. A clearly defined role is very important to an individual's wellbeing. If they do not have a clear role this can lead to a lot of pressure which in turn will lead to anxiety and stress. The ‘role’ may make them feel insignificant and bored which can cause them to worry especially if it is a job that is not fulfilling.


Make sure you know what your job actually is and this will help to increase your confidence, feel better about yourself and boost your self esteem. However, if you do not know exactly what job you should be doing, ask your manager or team leader to sit down and go over the role they think you should be doing. This will help as you can have a discussion about the role and how important it is that you know exactly what you are expected to do which will result in feeling more positive, more productive and improves your confidence.


2. Whether you are employed or self-employed, make sure that you work around a 7 to a 7.5 hour day. When you work longer hours, this is when you get tired and often unable to cope. You shouldn’t be working more than 48 hours per week. Check out information on the WTD (Working Time Directive) around hours that you are allowed to work at any one time. If you are working different shift patterns, make sure that you are able to sleep well and that night shift, for example, is not affecting your health.


When you are on night shift or working different shift patterns, this can affect your health, and it might be an opportunity to ask about more regular hours. Walk more during the day as this will help the circulation and also make you feel more invigorated. Have at least one well-balanced meal in 24 hours and include fruit and vegetables which can be snacks as well.


3. You may have a new job or been in your job for quite some time and are now beginning to realise that the job is getting too much for you. The first thing is to be honest with yourself and admit that you are not coping. So what do you do? Firstly, make a list of what you like about the job and what you don't like about the job. Once you have done this, then you can see clearly what you enjoy and like doing and are good at. This can help you to focus and it could be that the things you don't enjoy doing, try doing them first thing in the morning and they are not being left to one side, and this can lead to and also make you feel more stressed. When they are complete, you will feel much better in yourself and more motivated. Have a go at this and see how you get on. You will become more focused and positive about yourself and your job. Try it in small steps to begin with until you feel more confident which will in turn improve your self-esteem and you will find that you can cope with the job.




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