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?