3 Signs You Are Stressed at Work (and what to do about it)

You cringe whenever you see that email or phone call from your boss. Maybe you’re avoiding everyone at the office, hiding out in your cubicle.

These are just a couple of the signs you’re stressed out at work and need to make some changes.

Here are some additional indicators you might be stressed out, along with a few suggestions for managing the stress in healthy ways.

You hate everyone. Ok, hate is a strong word, but you find yourself frequently irritated by others. This is a clear sign you are stressed out and should give you pause. Yes, pausing is part of the solution here. Pause and take some time to breathe and focus on what you’re feeling and experiencing. In other words, slow down and meditate. Make this part of your morning routine and your stress levels will decline.

Sleep is an option. This is not true. Sleep is not an option and if you’re sacrificing a good night’s sleep to be overworked or stressed out you’ll not only suffer in your career, but your personal life will feel the impacts. This week set a goal to get eight hours of sleep each week night and stick to it! Turn off the TV or shut down the laptop and get into bed on time. You’ll feel more energized and less stressed.

The bottle is your new best friend. If you’re drinking too much as a way to manage stress it’s time to do something about it. That bottle of wine or that craft brew is not your best friend and will only prevent you from dealing with the stress in healthy ways. It will make it more difficult for you to sleep well and might lead you to make mistakes on the job. So, get rid of those bottles and consider talking to a therapist or other professional about the stresses you’re currently undergoing.

Stress in the workplace can often result from ineffective communication and unrealistic expectations. If you discover that workplace stress has got a grip on you have a conversation with your manager. Often your supervisor will be happy to work with you to reduce the work stressors and help you develop a more manageable work load.

The Symptoms of Stress and How to Deal With Them

In Tuesday's blog post, I explored the inevitable changes that transitioning veterans face. However, change - and the stress that comes along with it - are not isolated to just veterans. It is important to recognize all the symptoms of stress. In order to manage stress, you need to first be able to recognize its cause and identify its signals - both in yourself and in others around you. There are four main symptoms of stress:

Cognitive Symptoms:
These symptoms are all related to the function of our brain. When experiencing cognitive symptoms you may have these issues:

• Trouble remembering things
• Challenges trying to remain focused
• Making decisions with poor judgment
• Constant worry, anxiousness or racing thoughts
• Pessimistic approach or outlook

Emotional Symptoms:
Emotional symptoms affect how we feel and react to the world around us. A few examples of emotional symptoms:

• Moodiness
• Irritability or short-tempered
• Trouble relaxing due to constant agitation
• Feeling lonely, isolated or overwhelmed
• Depression or overall unhappiness

Physical Symptoms:

Stress can manifest itself in so many ways, including within our bodies. Check to see if you are experiencing any of these physical symptoms:

• Aches, pains and tension headaches
• Intestinal issues 
• Nausea or dizziness
• Chest pain, rapid heartbeat
• Frequent illness
• Extreme temperature changes in the body

Behavioral Symptoms

These symptoms are observable actions or demeanor that we can observe when the stimuli of stress becomes overwhelming. Here are some key symptoms:

• Eating more or less
• Sleeping too much or too little
• Isolating yourself from friends and family
• Procrastinating
• Neglecting important tasks
• Using alcohol, cigarettes or drugs to escape
• Nervous habits (nail biting, fidgeting, grinding teeth, etc.)

I would wager that most of us have experienced at least one of these symptoms. If you are like me, you have experienced one or more from each category! The question now is, what are you going to do about it? It is very important to have a stress management plan in place. Here are some ideas of how you can manage and control your stress levels:

• Take the time to identify the cause of your stress. Determine if it is something you can change or modify and put a plan in place to deal with the issue.
• Identify your support group and maintain relationships, no matter how much stress you experience.
• Take good care of your body by eating healthy, getting enough sleep, exercising and minimizing caffeine and alcohol.
• Don't let go of the things that bring you joy. Even in the midst of a very stressful job search you should still take time for yourself to enjoy your passions, hobbies, and recreational activities.