Work emails arrive late at night. Texts from coworkers inquire about upcoming projects that are nearly due but far from finished. A call from a boss breaks up your evening all because he wants an update on something you’ve already told him about. All of these things interfere with personal life and cause stress. In fact, recent data shows that 65% of Americans say that work is a top source of stress, and that happens to people who both love and hate their jobs. 

Women, in particular, face a unique set of challenges at work. We hope that bosses aren’t diminutive to women, but we all know that this is a reality many women face. Childcare and interpersonal relationships, according to Johns Hopkins Center for Mind-Body Research, are very common work issues that cause stress. The research notes that stress occurs when there is an imbalance between the demands of a specific situation and a person’s resources for managing it. 

The brain is like a center for stress, being responsible for organizing how the body responds to stress. This happens throughout the day, whether you realize it or not. That’s because stress is a normal part of life, but stress doesn’t have to get in your way. There are ways to help you manage stress and create a better balance between home and work life. 

Common Sources Of Work Stress

For most people, stress can be traced back to the workplace. That’s true for people who both love and despise going to work. Although stress can take a toll on the mind, it typically produces physical symptoms. For women, the most common sources of work stress include:

• Work-life balance: American women spend more hours working than ever before, which means they have less time for personal obligations. Statistically, women shoulder the majority of the caretaking burden, meaning women are still the primary caretakers for children. Women are also more involved in elder care, so they have caretaker obligations at the beginning and end of life. 
• Technology: Laptops, smartphones, and other mobile devices make their way into our personal time. Although you may leave the office at 5 o’clock, you continue to check your email while laying in bed. Perhaps you respond to work texts or calls while cooking dinner. The ever-present nature of technology makes it more difficult to leave work at work. That is a problem for everyone because it becomes harder to unplug at home. 
• Relationships: It’s no secret that some continue to struggle with pervasive issues, like sexism or discrimination in the workplace. Other women don’t have to deal with these struggles, but they may want to telecommute or maintain nontraditional work hours for the sake of personal obligations. Employers aren’t always flexible and dislike these types of arrangements.

4 Ways To Cope With Stress

Sleep

Health experts cannot put enough stress (no pun intended) on the importance of sleep. Most people neglect sleep or develop certain habits that interfere with a healthy sleep schedule. Sleep is the body’s way to rejuvenate and lack of sleep will only increase the stress you experience from work. Experts suggest that you wind down two hours prior to going to bed by stopping work and avoiding screens. Studies suggest that the use of mobile phones can ruin your ability to get a good night’s sleep. Don’t look at them until you are ready to go to bed! Additionally, steer clear of caffeine too late in the day.

Social Support

Everyone has a social network, which can sometimes act as a stress buffer. Your friends, or close circle of trustworthy people, can support you and connect with shared experiences. Both connectedness and friendship are necessary for being able to cope with stress. Your group doesn’t have to be large; rather, it just has to consist of people you love and trust.

Exercise

Sometimes, you just have to move. Incorporating regular movement into your day, especially if you spend most of your day sitting at a desk, can help lower stress levels. You don’t need to engage in vigorous exercise. Short daytime walks outside can help elevate your mood. Some evidence shows that short bursts of exercise are actually more effective at reducing stress than a long workout at the end of the day. That saves you time and you get the same benefits. 

Find Happiness

If everyone knew where to find happiness, the world may look a lot different. It’s your responsibility to seek out pleasure and joy, prioritizing hobbies and things that you enjoy on a regular basis. Spend time with family, involve yourself with community programs, learn a language, or play music. When you have purpose and meaning in your life, your stress levels are much lower, and you feel better about yourself as a person.