BY NADINE WILSON

Career & Education reporter

IN this fast-paced world characterised by heavy workloads, endless meetings and deadlines, it’s easy to become anxious, overworked and stressed. However, all this pressure can completely derail your ability to remain productive and stay ahead of the game if you are not careful.

The fact is that the work won’t stop, especially if you are in a middle-management or managerial position where you have to supervise others while making your own contribution to the survival of your company. However, how you manage your stress levels will determine if you soar or sink.

“Stress is actually not a thing, it is a response. It refers to our intellectual, emotional and behavioural response to demands made on us by our internal and external environments. The events to which we respond are known as stressors — so a spouse, financial or work-related situations are (potential) stressors,” explained family physician Dr Jacqueline Campbell.

Here are some ways to deal with work-related stress so that you can preserve your life in the pursuit of your career goals:

1. Get organised

Do up a weekly or daily schedule to keep you focused. You probably won’t be able to achieve everything you list, but try not to stress over this. Be sure to allot time for five-minute breaks if your job is sedentary and take your lunch breaks even if you do not plan to eat during this time. Do not overcommit yourself by joining too many social clubs at work, although it is very good to get involved. Also try not to schedule too many appointments daily or make promises to others to get things done when you know you definitely won’t have the time. It’s okay to say no.

2. Get enough sleep

Going without sleep is one of the fastest ways to increase anxiety on the job and might cause you to become less focused. Getting in some shut-eye is necessary to allow the body to be rejuvenated. Try not to spend your nights mulling over work related to the job. Your bedroom should be a place for relaxation, so put away those business reports and try flipping through your favourite paperback instead while you listen to some soothing music.

3. Have an exercise routine in place

Exercising is one of the best ways to keep your mind and body fit enough to tackle your day-to-day activities. It helps to reduce stress and anxiety because it releases feel-good hormones. Time might not allow you to spend an hour at the gym, but try to implement a personal exercise routine that works for you. This could be just taking 10 minutes per day doing stretches or taking the stairs at work instead of the elevator.

4. Do not major in the minor

Simply put, try not to make those things which have no bearing on you become your concern. You will find that you will have no control over some of the things that happen on the job, especially as it relates to the attitudes and behaviour of others. But instead of focusing on that, try to focus on yourself. “Ask yourself, in five years, will this matter? Will I even remember this?” Dr Campbell advised.

5. Eat properly

Don’t fall prey to the workplace trend of gulping down mugs of coffee throughout the day to keep focused. Try to eat small, nutritious meals at intervals throughout the day and be sure to have breakfast, no matter how busy life gets. Breakfast doesn’t have to be three courses, it could just be three pieces of fruits or oatmeal. Stack granola bars, nuts, and wholewheat crackers in your work desk to munch on when hunger kicks in or for when you are unable to go and purchase lunch.

6. Make your goals realistic

It’s good to be ambitious, but try not to make your goals unrealistic. Try not to set too many goals all at once because this can add to the pressure as well. Instead, try to set one major career goal each year. This can range from tackling a new course of study to qualifying for an existing job post or trying to decrease the time you take to complete projects. Taking on too many things all at once can leave you overwhelmed.