According to the American Institute of Stress, our job is the leading source of stress.
In general, work-related stress can be caused by:
- job instability/insecurity
- changes in responsibilities
- long hours
- unrealistic expectations
- insufficient information when completing projects
- heavy workload
- conflicts with co-workers
- contradictory information
- confusing deadlines
How Stressful Is Your Job?
Stress is a reaction to a situation that we perceive as too demanding compared with the resources available.
When a task or situation is viewed as overwhelming, we can feel it in our body. Our muscles tighten, our heart beat and blood pressure increase.
If stress continues, we may experience more severe symptoms such as:
- Headaches
- Tiredness
- Irritability
- Frequent colds
- Muscle pain or stiffness such as back or neck pain
- Insomnia
- Anxiety
These initial symptoms are like a warning that we are putting too much stress on ourselves. If we don’t reduce the stress level, our aches, pains, and illnesses will increase.
Are you feeling any of these symptoms? Are they related to your job?
Can You Be Happy In A Stressful Job?
Happiness is a choice we make. Therefore, we can decide to be happy at work regardless of the outside circumstances.
The first step to be happy at a stressful job is to think positively about our work and circumstances. Focus on the aspects of your work that you love and enjoy.
In addition, avoid spending time with toxic colleagues who constantly complain about circumstances that cannot be changed. Instead spend time with coworkers who have positive expectations and a good sense of humor.
Be aware of your thoughts and feelings and when some negative ideas start to creep in, use any of these ten strategies to get yourself back to the healthy positive and happy side of work.
Ten Strategies To Be Happy At A Stressful Job
There are times when for different reasons, we must stay at a demanding and nerve-wracking job.
Here are ten strategies that will help you feel happy even if you have an overly demanding job.
1 – Understand your Stressors
In order to determine what is stressing you out the most, keep a journal where you record daily how you feel. This helps you to identify specific situations that increase your level of stress.
Instead of complaining in general about your job, boss, or coworkers find out what exactly stresses you out.
I’m stressed when:
- The timelines are too short
- There isn’t enough information
- I am pushed to finish someone else’s projects
- There are too many projects at one time
- Directives are not clear
- Instructions do not make sense
- I do all the work and don’t get any credit
- Supervisors have unrealistic expectations
The more details you add to your description, the more information you will have to find out exactly what is producing the most discomfort for you.
Once you identified the most stressful situations in your working environment you can address them with your boss or colleagues and see if it’s possible to make any changes.
2 – Be Optimistic
According to research, optimism can have a significant health effect on your stress levels. Therefore, it is important that you get into the habit of cultivating a positive attitude. For instance, consider your:
- Problems as learning opportunities
- Believe that you will figure out how to solve the problems
- The stress is temporary because help is on the way
- The situation will get better after a certain deadline
3 – Be Grateful
A grateful mindset is essential in averting feelings of despair and hopelessness. Therefore, remember to express your appreciation by saying thank you every time a colleague offers help.
Look for opportunities to be grateful in your job. What are some benefits of your job?
- Pays your bills
- Provides health care
- Builds experience that will help you in your future
- Contributes to networking opportunities
- Promotes career growth
- Provides social connections
4 – Take Time to Recharge
It is important to take regular breaks during the work day and week. When you feel overwhelmed:
- Go for a walk or stretch
- Grab a healthy snack
- Talk to a positive person
- Write 3 things you are grateful for
5 – Learn to Say “No”
Knowing when to say no is a critical skill that can help you cope with work-related stress. That said, if you feel that you have too much to do, avoid accepting more responsibilities. Learn to say no with confidence.
6 – Choose Healthy Food
Making healthy food choices not only will make you feel better, but it also helps you function optimally. What’s more, eating nutritious food will boosts your energy, replenish your reserves, and provide mental clarity.
As a result, you are able to make smart decisions and cope effectively with stressors. So, eat nutritious food throughout the day including snacks.
Learn how to be happy by eating healthy food.
7 – Connect with Colleagues
It is important to spend time with colleagues you like, particularly people who have a great sense of humor and positivity.
By connecting with others you will share common goals and become aware of strategies or resources that have worked for others.
8 – Listen to Music
Listening to soothing music can elevate your moods during stressful times. Therefore, if you want to be more productive, motivated and less stressed, play music in your office.
Here is how music will make you happy.
9 – Practice Empathy
Being more empathic in the office can help minimize work-related stress. Therefore, learn to understand your colleagues, practice patience and show compassion to your co-workers. Here is how empathy will make you happy.
10 – Exercise Regularly
An exercise routine can help you create wellness in your body by producing hormones that will get you into a happy mood. You may exercise before, during, and after work. Many companies pay for a gym membership or have a gym available during work hours.
A short walk, exercise, or stretching can also increase your blood flow. Here you will find out how exercise can make you happy.
What strategies do you use when you feel stressed at work?
I used to be in a job that would stress me out sometimes. Usually it was from having too heavy of a workload. But, when I had my own area, I would bring in some music and listen to that and it helped a lot. I didn’t know then, but we have to choose to be happy, and it can be hard but is possible!
A good list. I am a teacher. I love the job but being with lots of kindergarten kids is stressful for me. I have learnt, being grateful, empathetic and yes keeping energizing snacks help me go through the day.
I’m super grateful to be in a job where I don’t feel any stress. However, I have so many friends who are not happy with their jobs right now. I’ll share with them this blog post, it’s super useful
This is so helpful for anyone! I think any job has stressors and the key is how to manage them
I agree with exercising and listening to good music, it helps! AT least for me, i feel so much relax after a workout and get rid of my stress at work. Don’t forget to pair it up with nice music in your workout.
Before I chose to work from home, I used to feel so stressed at work. I am glad I decided to quit that job and take the risk to work from home.
I literally can not be happy on a job I dislike. I can’t even fake it. I love all that you mentioned regarding combating stress. I would say music is my therapy. Unfortnately most jobs don’t allow you to listen to it. Being self employed, I listen to it regularly..
Such helpful information for so many of us! Great tips
These are great ways to combat stress. Changing your mindset is huge and can help the way your approach everything else.
I agree with your list of the reasons why we are stress in our job! Exact points! And I also agree on your ways how to be happy despite of all the stress! Thanks for sharing!
I think everything depends on management. If you manage yourself by anyway, you can handle the maximum situation you face.
It’s very important that you love what you are doing no matter how stressful your work is you will find ways to fight it. It’s a matter of choice. Thanks for the great tips.
I do have a stressful job but I have a few strategies, some of which you’ve already mentioned, that help me cope with the stress. Self-care is everything.
I’ve had my share of stressful jobs. Choosing to be happy and managing the stress can be hard. I found taking my lunch away from the area helped.
I agree – that’s the perfect way to deal with stress. You just need to take time for yourself and practice self-care.
This is some really good advice and I really need to take them to heart! My job isn’t particularly stressful but I often make it stressful by not managing things wisely.
Stressors related to work is inevitable. You will experience it no matter what, it is just how you handle the stress of life at work. Great points here!
These are some great tips for being happy at a stressful job! Listening to music that calms and taking time to recharge are both super important!
I have a very stressful job but glad that I working together with a positive people. A boss which is a good leader and I can say that I am happy with it.
I understand and accept stress at work if you are your own boss and work for yourself. But if you work for another person or company and ruin your health at work every day – change your job.
Honestly, having tried all of these in my former line of work (none of which did the trick), my final solution was to switch careers altogether. Starting with a lot of reflection on what made initial career so sucky, and what things I wanted to change about that life in creating a work life that was more likely to leave me happy vs. stressed. Very pleased with the results. The discernment step along the way was key.
These are really good tips for handling a stressful job. Personally, I would say find a new job. A job that pays well that you’re happy to go to.
When you are aware of the triggers you can change your world + you can also change jobs haha Honestly 😉
I love this post. So often we are in situations, work or otherwise, that are stressful but unavoidable. Having actionable strategies to cope is so helpful.
Love everything you pointed out here! I think coworkers can make or break a job for sure!!
Being optimistic and grateful is essentials in the everyday life but especially when in stressful situations. It helps seeing the big picture instead of focusing on the small bad things cos negativity makes things worse for us.
Great key points to remind ourselves. Thank you. 🙏