Stress on the Job: What Can You Do?

A recent CareerBuilder.com survey indicated that 78 percent of employees feel stressed and burned out at work. In today's economy, there are some obvious factors that add to stress levels, such as increased workloads, intense deadlines or a demanding customer or boss. But there are other stress triggers that may be less obvious. If you are the CEO or manager, these "hidden" triggers add to a negative experience at work and eventually lead to burnout. Here are some things to identify if these are happening to you or your employees:

How Do You Know You're Under Stress?

- You frequently work more than 40 hours per week.

- You've seriously considered quitting your job or finding a new job at least once in the last month.

- You've missed at least one major work deadline in the last six months.

- You postpone visits to the doctor because you have neither time nor money to go.

- You feel more stress and less security about finances than you did five years ago.

Taking work problems home and letting it affect your personal life. Are you "kicking the dog" a little too much these days? People that struggle with defining the boundary between work and home find this becomes a cycle that is hard to break. Bringing work home every evening and weekends only adds to this stress.

Not having time to take a vacation or working while on your vacation. This is similar to taking your work home with you. People that can't disconnect from work, are unable to reap the benefits of rest and relaxation. Another side effect of the economy is people not taking vacations simply because the company has weathered a consolidation or downsizing, your workload may not permit you to take a vacation. The inability to get away from work can quickly lead to burnout.

Fierce competition inside and outside the office. Its bad enough that competition heats up in a tight economy, but if you have a competitive work environment, you might find yourself constantly looking over your shoulder. Power struggles in the office, and a tough competitive market environment can add loads of stress.

Feeling underappreciated. Simply being paid a wage and benefits isn't always enough. A simple "thank you" or personal display of appreciation is often missing, which makes workers feel that their efforts are futile.

How can you manage stress triggers?

It's important to restore balance in your professional and personal life no matter how burned out you currently feel.

1. Set strict boundaries between work and the rest of your life. It's important to define where the line is between home and work. When you are at work, focus on work. When you leave the workplace, however, they leave it behind completely. Avoid taking work home in the evenings, and do not make yourself available for work questions or communications outside of working hours.

2. Focus on whatever you are doing at the present time. You need to be emotionally present as well as physically present. Put your full attention on whatever you are doing. When you are physically, mentally and emotionally present, you will find that you can give, and gain, the most from the task or relationship.

3. Take time for rest and recovery. You must recharge your batteries no matter what is happening at work. It is important to create a work environment that allows this to happen. When you and your employees take time to recharge, productivity increases.

4. Be clear about your priorities. When you feel overworked, this typically is a result of loss of focus on your goals and priorities. Have a strategic plan of your goals, roles, values and key relationships. When you plan and live it to the best of your ability, you'll feel less stress and more fulfillment.

These tips and more are available in the book, "Overworked, Overwhelmed and Underpaid," by Barajas.