Managing workplace stress at work and home

Everyone has experienced workplace stress at some point in their lives. Unfortunately, workplace mental health is often overlooked—but it’s critical that we don't forget about it, especially when it’s impacting our families and home lives. Here we'll discuss workplace mental health and its effects on family life, with tips on how to manage workplace stress and address it with loved ones.

What Is Workplace Mental Health?:

Workplace mental health refers to the psychological well-being of employees in the workplace environment. It is a combination of physical, organizational, social, and emotional factors that can have a positive or negative impact on employees.

How Can Workplace Stress Impact Family Life?

Stress at work can have a negative impact on family life in many ways. When workers are dealing with high levels of stress, this can lead to irritability and fatigue which can then cause tension or distance within the family. This could manifest as reduced communication or understanding between members of the family, which may prevent them from resolving issues that arise in a constructive manner.

Additionally, workers who are overwhelmed by their job may lack the energy to focus on the needs of their family and take part in leisure activities together. As it is easy for stress to become pervasive, it is important for workers to find ways to reduce their work-related stress in order to maintain healthy relationships with their loved ones.

How can I Manage Workplace Stress?:

There are several strategies that can help manage workplace stress before it impacts your family life. These include taking breaks form work, practicing healthy habits, setting realistic expectations and boundaries, developing open communication practices at work and maintaining a healthy lifestyle both inside and outside of work hours. Here's a look at how these strategies can help:

Take breaks to reduce stress

Taking a break from work - whether throughout your workday or with extended periods of time off, can help to reduce stress by giving you a respite from the pressures of the job. It can also increase your focus and productivity when you return, making it easier to tackle tasks with a clear head.

Additionally, taking breaks is beneficial for physical wellbeing, allowing you to get up and move around if you have a stationary job, or to slow down and relax if you have a physical job. Taking care of your physical wellbeing is also an important factor in supporting your mental wellbeing.

Practice setting realistic expectations and boundaries to protect against workplace stress

Trying to take on too much can lead to unnecessary stress. Prioritize tasks so you don’t overwhelm yourself, and speak up if you feel you are being laden with unrealistic expectations at work.

It's also important and helpful to set boundaries around your work. For example, when you take time off, let people at work know if, and how, you can be contacted. Don't be afraid to let people know if they have overstepped. Maintaining your personal boundaries is an important step to protecting your own wellbeing.

Ask for Help Dealing with Workplace Stress

Asking colleagues and supervisors for help in dealing with workplace stress can be a beneficial step to managing it. By speaking openly with those around you, you can gain insight into how they handle similar situations, receive advice and support, and help build a positive working relationship.

Your workplace may also offer resources such as employee assistance, peer support or stress management classes, or they may be able to help you identify resources available through your employee benefits package. Talking about your issues can provide an opportunity to brainstorm solutions and make plans for dealing with the stress together.

Find healthy outlets to relieve workplace stress

Identify activities outside of work that bring you joy and support your mental and physical well-being. Exercise, engaging in hobbies, getting outside, and spending time with family and friends all offer mood-boosting benefits.

Also be sure to prioritize self care. Get enough sleep, eat healthy meals, and take time for yourself each day in order to maintain physical and mental wellbeing. Activities like mindfulness, meditation, journalling and relaxation techniques can all help to deal with anxiety and relieve stress.

Finally, Give yourself permission to take a break when needed.

Addressing Workplace Stress With Your Family:

In spite of our best efforts, there will be times when the stress of work will follow you home. It’s important to have honest conversations with your family about workplace stress. In addition, it’s important to set aside quality time for the family as well as time for yourself. Here are some strategies for addressing workplace stress at home:

Communicate openly

Make sure your family knows what's going on at work and how it's affecting you. Talk to them about the stresses you're experiencing and how you're working to manage them. Communicating these things not only helps your family understand how you are feeling, it also sets a good example for you children that it's okay to talk about your feelings and ask for help. Talking to your family about work stress can help build trust and understanding so make sure to communicate openly and honestly with them.

Ask for support and understanding

It's okay to ask for help. Let your family know you are looking to them as allies and you may need their support. It's also important to let them know how they can help you. You may need to set some personal boundaries at home to allow yourself the time you need to practice self care.

Spend quality time with your family

Spending quality time with your family can boost your mood and increases feelings of happiness and contentment. It can reduce stress by taking your mind off work and focussing on your time together. Additionally, regular quality time with family can strengthen your familial relationships and provide a reliable home support system for your entire family.

You aren't alone. It's okay to ask for help.

Workplace stress is something that everyone experiences at some point in their lives. By taking breaks from work, setting realistic expectations and boundaries, and asking for help when needed, you can help manage workplace stress before it impacts your family life.

However, there will be times when the stress of work follows you home. When this happens, it is important to communicate openly with your family and to ask for support and understanding. And always remember that it is okay to ask for help, whether from your friends, family, colleagues or a professional.

The TEMA Foundation develops evidence-based and informed educational curriculum in mental health and wellness.

We can work with you to provide customized solutions that fit your unique needs. Interested in partnering on a custom mental health curriculum? Get in touch with a Tema Curriculum Specialist right away and get started.