Workplace stress is the harmful physical and emotional response that occurs when there is a poor match between

job demands and the capabilities, resources, or needs of the worker.[1] Stress-related disorders encompass a broad array of conditions, including psychological disorders (e.g., depression, anxiety, post-traumatic stress disorder) and other types of emotional strain (e.g., dissatisfaction, fatigue, tension, etc.), maladaptive behaviors (e.g., aggression, substance abuse), and cognitive impairment (e.g., concentration and memory problems). In turn, these conditions may lead to poor work performance or even injury. Job stress is also associated with various biological reactions that may lead ultimately to compromised health, such as cardiovascular disease,[2] or in extreme cases death. For workers everywhere, the troubled economy may feel like an emotional roller coaster. "Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress

Prevalence
Stress is a prevalent and costly problem in today's workplace. About one-third of workers report high levels of stress.[1] One-quarter of employees view their jobs as the number one stressor in their lives.[3] Three-quarters of employees believe the worker has more on-the-job stress than a generation ago.[4] Evidence also suggests that stress is the major cause of turnover in organizations.[1]

Health and healthcare utilization

Problems at work are more strongly associated with health complaints than are any other life stressor-more so than even financial problems or family problems.[5] Many studies suggest that psychologically demanding jobs that allow employees little control over the work process increase the risk of cardiovascular disease.[6] On the basis of research by the National Institute for Occupational Safety and Health and many other organizations, it is widely believed that job stress increases the risk for development of back and upper-extremity musculoskeletal disorders.[6] High levels of stress are associated with substantial increases in health service utilization.[1] Workers who report experiencing stress at work also show excessive health care utilization. In a 1998 study of 46,000 workers, health care costs were nearly 50% greater for workers reporting high levels of stress in comparison to low risk workers. The increment rose to nearly 150%, an increase of more than $1,700 per person annually, for workers reporting high levels of both stress and depression.[7] Additionally, periods of disability due to job stress tend to be much longer than disability periods for other occupational injuries and illnesses.[8] Physiological reactions to stress can have consequences for health over time. Researchers have been studying how stress affects the cardiovascular system, as well as how work stress can lead to hypertension and coronary artery disease. These diseases, along with other stress-induced illnesses tend to be quite common in American work-places.[9] There are four Main physiological reactions to stress:

Blood is shunted to the brain and large muscle groups, and away from extremities, skin, and organs that are not currently serving the body. An area near the brain stem, known as the reticular activating system, goes to work, causing a state of keen alertness as well as sharpening of hearing and vision. Energy-providing compounds of glucose and fatty acids are released into the bloodstream. The immune and digestive systems are temporarily shut down.

Causes
Job stress results from the interaction of the worker and the conditions of work. Views differ on the importance of worker characteristics versus working conditions as the primary cause of job stress. The differing viewpoints suggest different ways to prevent stress at work. According to one school of thought, differences in individual characteristics such as personality and coping skills are very important in predicting whether certain job conditions will result in stress. In other words, what is stressful for one person may not be a problem for someone else. This viewpoint underlies prevention strategies that focus on workers and ways to help them cope with demanding job conditions.[1] Although the importance of individual differences cannot be ignored, scientific evidence suggests that certain working conditions are stressful to most people. Such evidence argues for a greater emphasis on working conditions as the key source of job stress, and for job redesign as a primary prevention strategy.[1] Large surveys of working conditions, including conditions recognized as risk factors for job stress, were conducted in member states of the European Union in 1990, 1995, and 2000. Results showed a time trend suggesting an increase in work intensity. In 1990, the percentage of workers reporting that they worked at high speeds at least one-quarter of their working time was 48%, increasing to 54% in 1995 and to 56% in 2000. Similarly, 50% of workers reported they work against tight deadlines at least one-fourth of their working time in 1990, increasing to 56% in 1995 and 60 % in 2000. However, no change was noted in the period 19952000 (data not collected in 1990) in the percentage of workers reporting sufficient time to complete tasks.[10] A substantial percentage of Americans work very long hours. By one estimate, more than 26% of men and more than 11% of women worked 50 hours per week or more in 2000. These figures represent a considerable increase over the previous three decades, especially for women. According to the Department of Labor, there has been an upward trend in hours worked among employed women, an increase in extended work weeks (>40 hours) by men, and a considerable increase in combined working hours among working couples, particularly couples with young children.[11][12] A person's status in the workplace can also affect levels of stress. While workplace stress has the potential to affect employees of all categories; those who have very little influence to those who make major decisions for the company. However, less powerful employees (that is, those who have less control over their jobs) are more likely to suffer stress than powerful workers. Managers as well as other kinds of workers are vulnerable to work overload(Primm, 2005).

Economic factors that employees are facing in the 21st century have been linked to increased stress levels. Researchers and social commentators have pointed out that the computer and communications revolutions have made companies more efficient and productive than ever before. This boon in productivity however, has caused higher expectations and greater competition, putting more stress on the employee(Primm, 2005). The following economic factors may lead to workplace stress:

Pressure from investors, who can quickly withdraw their money from company stocks. The lack of trade and professional unions in the workplace. Inter-company rivalries caused by the efforts of companies to compete globally The willingness of companies to swiftly lay off workers to cope with changing business environments.

Bullying in the workplace can also contribute to stress.

Signs
Stress-related problems include mood disturbance, psychological distress, sleep disturbance, upset stomach, headache, and problems in relationships with family and friends. The effects of job stress on chronic diseases are more difficult to ascertain because chronic diseases develop over relatively long periods of time and are influenced by many factors other than stress. Nonetheless, there is some evidence that stress plays a role in the development of several types of chronic health problems--including cardiovascular disease, musculoskeletal disorders, and psychological disorders

Workplace stress, lifestyle diseases threaten Indias hi-tech growth

New Delhi: A sharp rise in lifestyle diseases such as heart problems and strokes, coupled with a lack of adequate preventive health care, threatens Indias future growth prospects, a research study said. Experts warn that the countrys hugely successful outsourcing industry could be the hardest hit. Heart diseases, strokes and diabetes are estimated to have wiped $9 billion (euro6.5 billion) off Indias national income in 2005, but the losses could total a staggering $200 billion (euro144 billion) over the next 10 years if corrective action is not taken quickly The study by the Indian Council for Research on International Economic Relations, a New Delhi-based research group, said Indias rapid economic expansion has boosted corporate profits and employee incomes, but has also sparked a surge in workplace stress and lifestyle diseases that few Indian companies have addressed.

Health Minister Anbumani Ramadoss said his biggest concern was the countrys information technology industry that has grown rapidly, riding on the outsourcing boom in recent years. Its the fastest-growing industry in our country, but it is most vulnerable to lifestyle diseases, Ramadoss said. Its future growth could be stunted if we dont address the problem now. Long working hours, night shifts and a sedentary lifestyle make people employed at information technology companies prone to heart disease and diabetes, the report said. There have also been growing reports of mental depression and family discord in the industry. Infosys Technologies Ltd., Indias second-largest software exporter, has a 24-hour hot line for employees suffering from depression to access psychiatrists. Indias per capita health spending of $7 is one of the lowest in the world and is a fraction of what the United States spends -- $2,548, according to a 2006 WHO report.

Prevention
A combination of organizational change and stress management is often the most useful approach for preventing stress at work. There are a variety of steps you can take to reduce both your overall stress levels and the stress you find on the job and in the workplace. These include:

Taking responsibility for improving your physical and emotional well-being. Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work. Learning better communication skills to ease and improve your relationships with management and coworkers.

1) Recognize warning signs of excessive stress at work

When you feel overwhelmed at work, you lose confidence and may become irritable or withdrawn. This can make you less productive and less effective in your job, and make the work seem less rewarding. If you ignore the warning signs of work stress, they can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems. Signs and symptoms of excessive job and workplace stress Feeling anxious, irritable, or depressed Muscle tension or headaches Apathy, loss of interest in work Stomach problems Problems sleeping Social withdrawal Fatigue Loss of sex drive Trouble concentrating Using alcohol or drugs to cope

2) Reduce job stress by taking care of yourself

When stress at work interferes with your ability to perform in your job, manage your personal life, or adversely impacts your health, its time to take action. Start by paying attention to your physical and emotional health. When your own needs are taken care of, youre stronger and more resilient to stress. The better you feel, the better equipped youll be to manage work stress without becoming overwhelmed. Taking care of yourself doesnt require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like youre back in the drivers seat. Take things one step at a time, and as you make more positive lifestyle choices, youll soon notice a reduction in your stress levels, both at home and at work. Get moving Aerobic exerciseactivity that raises your heart rate and makes you sweatis a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. For maximum stress relief, try to get at least 30 minutes of heart-pounding activity on most days. If its easier to fit into your schedule, break up the activity into two or three shorter segments. Make food choices that keep you going Low blood sugar can make you feel anxious and irritable, while eating too much can make you lethargic. By eating small but frequent meals throughout the day, you can help your body maintain an even level of blood sugar and avoid these swings in mood. Drink alcohol in moderation and avoid nicotine Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off. Drinking to relieve job stress may also eventually lead to alcohol abuse and dependence. Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but nicotine is a powerful stimulant leading to higher, not lower, levels of anxiety. Get enough sleep Not only can stress and worry can cause insomnia, but a lack of sleep can leave you vulnerable to even more stress. When you're well-rested, it's much easier to keep your emotional balance, a key factor in coping with job and workplace stress.

3) Reduce job stress by prioritizing and organizing

When job and workplace stress threatens to overwhelm you, there are simple steps you can take to regain control over yourself and the situation. Your newfound ability to maintain a sense of self-control in stressful situations will often be well-received by coworkers, managers, and subordinates alike, which can lead to better relationships at work. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities.

Time management tips for reducing job stress

Create a balanced schedule. Analyze your schedule, responsibilities, and daily tasks. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. Dont over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. If you've got too much on your plate, distinguish between the "shoulds" and the "musts." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely. Try to leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing to your desk and having time to ease into your day. Dont add to your stress levels by running late. Plan regular breaks. Make sure to take short breaks throughout the day to take a walk or sit back and clear your mind. Also try to get away from your desk or work station for lunch. Stepping away from work to briefly relax and recharge will help you be more, not less, productive.

4) Reduce job stress by improving emotional intelligence

Even if youre in a job where the environment has grown increasingly stressful, you can retain a large measure of self-control and self-confidence by understanding and practicing emotional intelligence. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. When it comes to satisfaction and success at work, emotional intelligence matters just as much as intellectual ability. Emotional intelligence is about communicating with others in ways that draw people to you, overcome differences, repair wounded feelings, and defuse tension and stress. Emotional intelligence in the workplace: Emotional intelligence in the workplace has four major components:

Self-awareness The ability to recognize your emotions and their impact while using gut feelings to guide your decisions. Self-management The ability to control your emotions and behavior and adapt to changing circumstances. Social awareness The ability to sense, understand, and react to other's emotions and feel comfortable socially. Relationship management The ability to inspire, influence, and connect to others and manage conflict.

5) Reduce job stress by breaking bad habits

As you learn to manage your job stress and improve your work relationships, youll have more control over your ability to think clearly and act appropriately. You will be able to break habits

that add to your stress at work and youll even be able to change negative ways of thinking about things that only add to your stress. Eliminate self-defeating behaviors Many of us make job stress worse with negative thoughts and behavior. If you can turn around these self-defeating habits, youll find employer-imposed stress easier to handle.

Resist perfectionism. No project, situation, or decision is ever perfect, so trying to attain perfection on everything will simply add unnecessary stress to your day. When you set unrealistic goals for yourself or try to do too much, youre setting yourself up to fall short. Aim to do your best, no one can ask for more than that. Clean up your act. If youre always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything is saves time and cuts stress. Make to-do lists and cross off items as you accomplish them. Plan your day and stick to the schedule youll feel less overwhelmed. Flip your negative thinking. If you see the downside of every situation and interaction, youll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does. Dont try to control the uncontrollable. Many things at work are beyond our control particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

6) Learn how managers or employers can reduce job stress

It's in a manager's best interest to keep stress levels in the workplace to a minimum. Managers can act as positive role models, especially in times of high stress, by following the tips outlined in this article. If a respected manager can remain calm in stressful work situations, it is much easier for his or her employees to also remain calm. Additionally, there are a number of organizational changes that managers and employers can make to reduce workplace stress. These include: Improve communication

Share information with employees to reduce uncertainty about their jobs and futures. Clearly define employees roles and responsibilities. Make communication friendly and efficient, not mean-spirited or petty.

Consult your employees

Give workers opportunities to participate in decisions that affect their jobs. Consult employees about scheduling and work rules.

Be sure the workload is suitable to employees abilities and resources; avoid unrealistic deadlines. Show that individual workers are valued. Offer rewards and incentives. Praise good work performance, both verbally and officially, through schemes such as Employee of the Month. Provide opportunities for career development. Promote an entrepreneurial work climate that gives employees more control over their work.

Cultivate a friendly social climate

Provide opportunities for social interaction among employees. Establish a zero-tolerance policy for harassment. Make management actions consistent with organizational values.

BIBLIOGRAPHY
WIKIPEDIA http://helpguide.org/mental/work_stress_managem ent.ht www.livemint.com