Work Stress and Stress Management
To understand work stress—and more importantly, to learn how to reduce workplace stress—you first have to understand what happens mentally and physically when you encounter a stressor. Stress usually occurs when a person is in a situation they feel we cannot manage or control, according to mind.org. It becomes problematic when it lasts a long time or is intense. Consider your physical and emotional response to the following scenarios at work:
Your supportive supervisor announces that they’re leaving the company.
You work extremely hard, but your annual merit increase doesn’t begin to approach the inflation rate.
You receive a company-wide notice announcing downsizing and layoffs.
You receive an email from your boss demanding an update on an unfinished assignment.
You arrive for your shift and learn your department is short-staffed AGAIN today.
You have an important and highly visible presentation to make in front of the key stakeholders backing your project.
Whether you deem a stressor big or small, the physical response to a stressor remains the same. In response to a perceived (or actual) threat, you immediately have a physical and emotional response called the fight-or-flight response. Physically your heartbeat increases, your blood pressure rises, your breath becomes quicker or more shallow, there’s tension in your muscles, and perhaps you begin to perspire. The senses may also become sharper because you’re in a state of vigilance in the presence of a threat. Your brain perceives something as a danger or a threat, and your body releases stress hormones—cortisol and adrenaline. These hormones keep you on high alert. These physical responses to a fear or stressor were designed to keep us alive in evolutionary terms.
Symptoms of Work Stress
Not everyone who experiences work stress responds to it in the same way, though a prolonged stress response can negatively impact emotional, physical, and behavioral health.
Mental: Chronic stress can lead to or exacerbate anxiety, depression, burnout, PTSD, and panic disorder.
Cognitive: Because chronic stress impacts physical and mental health, cognitive symptoms may be present. For example, insomnia, depression, and chronic pain could all contribute to cognitive changes such as difficulty focusing, difficulty concentrating, forgetfulness, communication difficulties, disorganization, and poor judgment and decision-making.
Emotional: Common emotional responses to stress include anger, irritability, sadness, hopelessness, low self-esteem, powerlessness, worry, fear, anxiety, embarrassment, and loneliness.
Behavioral: Examples of behavioral changes include changes in appetite; changes in sleep patterns; social withdrawal; lack of interest in activities; impulsive behavior; decreased productivity or procrastination; smoking, drugs, or alcohol abuse; changes in appetite.
Physiological: Chronic stress floods your body system with high levels of stress hormones that, over a long period, can disrupt body functions and systems. Physiological symptoms or conditions related to stress include fatigue, headaches, gastrointestinal (GI) upset, muscle tension, musculoskeletal conditions, chronic pain, insomnia, and a lowered immune system. Chronic or long-term stress can lead to health problems such as cardiovascular diseases, obesity, diabetes, sexual dysfunction, and chronic GI conditions.
The World Health Organization (WHO) defines work stress using the following terms:
Work-related stress is the response people may have when presented with work demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope. Stress occurs in a wide range of work circumstances but is often made worse when employees feel they have little support from supervisors and colleagues, as well as little control over work processes. There is often confusion between pressure or challenge and stress, and sometimes this is used to excuse bad management practices.
Common Causes of Work Stress
83% of US workers suffer from work-related stress, according to stress.org. Work stress can happen in any industry or career. Statistical information pointing to common causes of work stress can vary by study; however, the primary reasons are similar across research studies. They include a demanding boss, a heavy workload, ineffective communication, interpersonal conflict, work-life balance, inadequate compensation, and changes in the workplace.
A 2022 survey from JobSage found that being overworked was the most common cause of work-related stress. The second most common cause of work stress is a lack of work-life balance, followed closely by inadequate compensation.
How to Manage Work Stress:
No one can avoid stress altogether, but there are things that you can do to minimize the adverse effects of stress. You can implement some tools and techniques on your own, and it is also okay to ask for help. Here are some ideas on who to talk to about your work stress and what you can do to help manage it.
Who to talk to about work stress:
Talk to social supports: Make time for friends and family outside of work. Social support is essential to maintaining your overall mental health.
Talk to coworkers: A solid support system at work can help buffer the harmful effects of work stress.
Talk with your employer: Addressing the topic of work stress with your employer may feel like a difficult conversation, but your employer may be able to help you strategize solutions.
Supervisor: Your supervisor may be able to help you prioritize your tasks, provide support, or redistribute nonessential duties.
Human Resources: If the primary source of your stress is a serious or legal matter, address the matter with human resources. HR can intervene in cases of workplace harassment, bullying, or discrimination. They’re also the appropriate office to help facilitate a medical leave of absence, such as FMLA or disability leave.
Union Representative: If you believe your employer is operating under unsafe or illegal work practices, talking with a union representative can help you navigate a grievance process.
Talk to a therapist: Working with a therapist provides a confidential space to explore your work stress and identify changes that can be implemented to reduce stress.
Talk to a doctor: Since various stress-induced health conditions exist, keeping your primary care doctor informed about your work stress is vital. Your doctor can advise you on healthy lifestyle changes that can lower stress and support you in making those changes.
Talk to your employee assistance program (EAP): Your EAP provider offers free and confidential assistance such as assessments, short-term counseling, referral assistance, and sometimes access to a nurse advice line.
What to do to relieve work stress:
Mindfulness and meditation practices. Mindfulness practices help reduce the symptoms of work stress. When stressed, bodies release excess cortisol and adrenaline, impacting your overall physical health under chronic stress. A Rutgers University study revealed that meditators had a 50% reduction in cortisol levels.
Establish work-life boundaries: Set healthy work-life boundaries for yourself and stick to them. Communicate your boundaries respectfully to those who try to shrink them. Set boundaries that are important to you and your values, and then honor your needs.
Exercise: Regular physical activity reduces stress, improves your mood, and releases endorphins.
Find creative outlets: Visual arts, theater arts, dance, playing music, building something, creative writing, and other creative pursuits can all help lower stress levels. Work isn’t your entire existence, and having hobbies outside of work reminds you of that. If you haven’t found your creative passion yet, try something new!
Take microbreaks: Microbreaks are small breaks lasting five minutes or less. They are an effective energy management strategy during the work day. Mindfully spend these few minutes stretching, walking, gazing out a window, eating a healthy snack, or meditating.
Spend time in nature: Spending time outdoors can benefit stress levels. Gardening, tree gazing, or walking outside during a break can help manage daily work stress.
How to find a therapist for work stress.
Psychotherapy may be an appropriate option if you are having difficulty managing mental health symptoms related to work stress. A skilled counselor can also help you implement healthy lifestyle changes. The therapeutic relationship is critical to your success in therapy, so look for indicators that you’ll be a good fit during your introductory session. For example:
Do you feel heard and respected?
Does the therapist’s counseling approach resonate with you?
Do you see yourself forming a trusting connection with the therapist?
