I also was under the impression that no one was getting a raise during the Great Recession. Boy was I wrong.
Then I found out that several of my peers had been getting raises all along.
Finding out that I was making a lower wage than my peers, both men and women, was not only disappointing. And it was stressful.
Turns out most of us face this scenario at work.
Poor compensation and an unreasonable workload were tied as the No. 1 stressors, according to the third annual Work Stress Survey by Harris Interactive and Everest College.
Researchers say 14% percent of U.S. workers reported low paychecks as their main source of work-related stress.
Regardless of age, we’re all experiencing more stress on the job. According to the Washington-based American Psychological Association (APA), causes of workplace stress include:
- Disproportionate, excessive workloads
- Little to no opportunities for growth
- Boring, menial work
- Unclear expectations
- Low salary
- Not having a say in your job decisions
Long-term work-related stress can cause insomnia, anxiety, high blood pressure and an unhealthy immune system. In certain cases, chronic stress can result in depression, weight problems and heart disease.
If you're like me and have a stressful job, try one or more of these 7 Tips to help you manage work stress:
1. Keep track. Write down what happens when you get stressed at work, including how you feel, how you react and how you calm down. This can help you identify patterns among your stressors, APA notes, which may help you determine how you react to them in the future.
2. Take care of yourself. Whether you exercise, read or work on creating better sleep habits, try and fight stress by making healthy choices.
3. Create boundaries. Do not let work consume your life. APA recommends creating rules, such as not checking your work email at home or answering business calls at the dinner table.
4. Take time for yourself. Have vacation days? Use them.
5. Teach yourself to relax. APA advises looking into meditation and deep-breathing exercises to help you relax. Try these techniques for a few minutes each day.
6. Reach out to your supervisor. If you feel overwhelmed, ask for help. Let your supervisor know what is causing your stress and work together on an action plan to help resolve or lessen these issues.
7. Get help. Reach out to family and friends for help if you need it. Also, find out if your employer has stress management resources, such as an employee assistance program.
Stress is not healthy. I developed anxiety and panic attacks and didn't realize it until my doctor said my blood pressure was elevated. Be aware of your responses to stress. Take action. Don't wait.
I hope these 7 steps from APA can help you manage any form of stress in your life. I tried them and it sure helped me.