Tackling work-related stress with the JDR model
Have you ever felt that work stress threatens to overwhelm you? Deadlines, high expectations and a full schedule can wear us out quite a bit. Fortunately, there is a model that can help you better understand and address work stress: the Job Demands-Resources (JDR) model!
What is the JDR-model?
The JDR model helps understand how job stress arises and how to reduce it. It distinguishes two main factors: work stressors (job demands) and energy resources (job resources).
- Work stressors: Are the aspects of your work that take energy such as workload, emotional strain and complex tasks. High levels of work stressors can lead to stress and exhaustion.
- Energy sources: Are the aspects of your work that help you do your tasks well and give you energy. Think support from colleagues, autonomy in your work and development opportunities. The beauty of energy sources is that they provide more engagement in your work but also reduce stress (=slanted arrow).
- In the centre of the JDR model are personal resources. These affect employees’ stress reactions and engagement. Examples of resources that reinforce stress reactions are fear of failure and perfectionism. Examples that have a positive effect on engagement are resilience (how you deal with negative experiences), being open to new experiences and being able to set limits.
How does the JDR model work?
It is important for everyone to have a balance between energy sources and work stressors at work. Work stress occurs when stressors exceed energy sources. Conversely, when you have sufficient energy sources, you can cope better with the stressors and feel more energetic, motivated and engaged.
It is different for everyone where that balance lies, because someone always brings themselves to work. You can influence the balance in 3 ways:
- Reduce work stressors
- Increase energy sources
- Increase personal strength, e.g. through coaching
Get started!
Make a list of the things that stress you out at work such as tight deadlines, high workload or difficult tasks. Then list your sources of energy at work. Think about support from colleagues and sufficient training. Check whether this is still in balance. If not, look for opportunities to rebalance this such as:
- Increase your energy resources. Talk to your supervisor about more autonomy, get help from your colleagues or attend training to learn new skills.
- Share your concerns about work stressors with your supervisor. Together, explore ways to reduce workload by e.g. prioritising or delegating tasks.
- Take short breaks during the day. This helps you relax and maintain your energy levels.
- Make sure your work-life balance remains healthy. For example, turn off notifications from your work email after working hours.
- Take good care of yourself. Think about a healthy diet, enough exercise and enough relaxation and sleep.
- Work on your mental resilience by incorporating mindfulness or breathing exercises into your daily routine. This helps reduce stress and cope better with challenging situations.
- Provide a social network; a network of friends, family or a sports club helps you cope with stress better and maintain a healthy work-life balance.
Are you ready to restore balance at work and increase your job satisfaction? Take the time to identify your work stressors and energy sources and talk to your manager about possible improvements. Remember that small adjustments can make a big difference. Start applying the JDR model today and notice the difference!
Would you like to learn more about tackling work stress? Then read ‘The Gifts of Imperfection by Brené Brown’ This book offers valuable insights on resilience and balance, not only in your work, but in your whole life.
