8 Surprising Causes of Workplace Stress
These subtle stressors have nothing to do with bad bosses or workplace bullies
Ineffective bosses, excessive workloads and workplace bullies aren’t the only causes of stress in the office. Sometimes, it really is the little things, like poor lighting or a messy desk — things you might not even be consciously aware of.
Elizabeth Scott, a wellness and stress management coach and author
of “8 Keys to Stress Management,” says stressors like these and also our own
bad habits can add up to chronic stress, decreasing productivity and
contributing to health problems.
Here are eight surprising causes of stress and what to do
about them.
Related: Quiz:
Can You Spot a Toxic Coworker?
Procrastination
Big
deadlines can be paralyzing, but putting off work is worse. “Procrastination is both a
reaction to and contributor to stress,” Scott says. “People procrastinate as an
avoidance strategy when they feel stressed, but as the deadline approaches,
their
stress
increases
and they procrastinate more. Ultimately, they associate all
that stress with the deadline itself and not their procrastination, which makes
the cycle harder to break.”
The fix: First, be
aware you’re procrastinating. Then set concrete goals and get going. Start
small — take 10 minutes to outline a plan, for example. Also reward yourself
for small steps. Getting started lifts the stress that paralyzes you.
A messy desk
According
to Scott, while some people think they work well with a messy desk, most do
better with a clear surface. “You can feel stress just looking at your messy
desk because it’s a visual reminder of work you need to do. Your mind can feel
tired and less sharp,” she says. Messy isn’t all bad, though, if it isn’t
contributing unnecessary stress. An
American
Psychological Association study
links it to creativity.
The fix: Put your papers and files in a single stack to clear the surface, even if you have to sort them later. Create organizational systems you like: file folders, a tray or a shelf, while keeping oft-used resources readily accessible. Or better yet, go paperless.
Too much caffeine and sugar
Too
many
cups
of coffee
or office donuts make you more agitated, more
emotional and more reactive to stress, Scott says. Caffeine
too
late in the day
may inhibit good nighttime sleep and start you out feeling
tired the next day. More coffee perpetuates the cycle.
The fix: Watch
your intake of java and sweets. Your coworkers will appreciate your more
even-keeled side.
Related: Quiz: What’s
Your Coffee IQ?
Perfectionism
A
study by the
Society
of Personality and Social Psychology
showed that perfectionism leads to
burnout in the workplace, in part because perfectionists set unrealistic goals
and fear failure. In fact, perfectionists often procrastinate and miss
deadlines, Scott says, and work in a state of stress. None of that is good for
productivity.
The fix: Become a
high achiever. A high achiever feels great about earning 95 on a test, while perfectionists
fret about that last 5 percent, Scott explains. Congratulate yourself on small
victories. Celebrate progress, not perfection.
Tardiness
Chronically
late people miscalculate what they can get done, and it rarely works out well. “Being
late creates significant amounts of stress; you arrive stressed, and you bring
stress to the activity and the person you’re dealing with. You’re also
inconveniencing others and may have to deal with more hostility because of it,”
Scott says.
The fix: Set alarms for yourself, one for when you need to get ready, and one for five minutes before you need to leave.
Poor lighting
You
may not even be aware of how your office lighting affects you, but poor
lighting can make you feel tired or irritable.
Related: The
Lowdown on LED Light Bulbs and Insomnia
The fix: Natural
light offers the most benefit for workplace productivity, according to a
2013
study
published in the journal Sleep. But a desk lamp offering brighter or
warmer lighting helps. “It’s a one-time fix that can change the whole mood of
the room and how you feel in it,” Scott says.
Perfume
Your coworker’s fragrance drives you nuts, but you’re not sure how to approach the situation. It’s worth addressing, though, because distractions drain energy over time and reduce the ability to focus, Scott says.
The fix: It may feel personal, but consider kindly telling your coworker you have a sensitivity to fragrances. If you suspect the conversation won’t go well, talk to your human resources representative about a generalized email to the staff about fragrance sensitivities.
A humorless environment
Laughter is a stress-buster, according to the Mayo
Clinic. An upbeat workplace helps people approach tasks with a positive
frame of mind, Scott explains. Humor is subjective, though; telling jokes at
someone else’s expense or joking about politics won’t make you popular.
The fix: Keeping it light and neutral can lift an office mood. Strive for silly or clever jokes.
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