Coping with Stress in the Workplace

Stress symptoms, tips & ideas
Stress in the workplace can seep through every aspect of our lives. Relationships, financial responsibilities and those who surround us can also cause us stress impacting situations and interactions.

However, we are given little chance to learn to cope.

Last month we focused on spotting the signs of stress in yourself and your team and offered tips on managing it. Here we summarise what we shared in our #WellnessatWork series.

Very often, we do not realise the levels of stress we live with until it is too late, and our coping abilities are pushed beyond our limits. As a result, stress manifests as a wide range of difficulties – from strains on our relationships and a negative outlook on life to health problems such as migraine and tension headaches, chronic heartburn, Irritable Bowel Syndrome, muscle tension and more.

Stress also manifests itself in your work and workplace. Other signs are subtler; finding that you mumble to yourself more often, clenching your teeth, becoming increasingly intolerant and short-tempered towards others and snapping at those closest to you.

Stress will always be a part of life, but how we deal with it can change. We can all develop coping strategies for those situations that tend to cause us stress or push our limits.

Generally, we already possess these skills and use them in other aspects of life – this is about honing in on them and learning how to apply them to protect long-term emotional well-being and relationships with those around us.

Stress can help you rise to the challenge in small doses, but too much of it can damage your body and mind.

What is stress & how does it affect you physically?

At its simplest, stress is your body’s physical response to mental or emotional pressure. It can be helpful to see it as an equation: Resources – Demands = Stress.

When your demands exceed your resources, you are left depleted, meaning you are likely to feel stressed.

When you are stressed, and your body believes it is under attack, it turns to the ‘fight or flight’ mode. As a result, a mix of hormones and chemicals is released into your body so that you prepare for physical activity. Subsequently, blood might also be diverted to muscles, causing loss of concentration or inability to digest food.

When the threat passes, your body usually returns to normal, but if you are continually under pressure, this might not be the case.

What are the symptoms of stress?

It is very common to hear or say, “I am so stressed”, but sometimes it is hard to clearly pinpoint and notice the symptoms in yourself until it is too late. Before long, you realise stress is seriously affecting you and your quality of life.

Signs of stress include:

  • Changes in behaviour; drinking or smoking more, or taking up either if previously not the case
  • Overeating or decreased appetite
  • Changes in sleep patterns; finding it hard to fall asleep or having disturbed sleep
  • A racing heart
  • Shaking, chills, or hot flushes
  • A tingling sensation in your arms or legs
  • Butterflies in your stomach or feeling nervous going to work
  • Cancelling things you like doing
  • Avoiding responsibilities or things you know you need to do because you are tired or because you do not have the energy
  • Indigestion and heartburn
  • Problems having or enjoying sex, or a decline in sex drive
  • High blood pressure
  • Feeling unwell or falling ill more often, including muscle aches, indigestion, headaches, diarrhoea or constipation
  • Strain on your relationship, finding that you argue more often with your partner or are short-tempered with people in your family

If you nodded as you read through some of these, you might be experiencing stress, and you must do something about it. The long-term effect of stress can be chronic illness, lasting impact on relationships, depression and anxiety.

Dr Ali Shakir, our resident psychotherapist and member of the Stress Management Institute, says: “Don’t keep it to yourself. If you are experiencing stress, you must be open about it. It is a very common occurrence and not something to be ashamed of. Trying to conceal it adds to your stress level and prevents anyone from being able to support you in the ways you need.”

He adds: “You might be thinking “if others can deal with it, I should be able to”. But how do you know your colleagues aren’t also dealing with stress? You are not alone and need people by your side, especially at home.

Stress happens when your demands are greater than your resources. Therefore, the goal is to reduce your demands and increase your resources.

Think about the clutter in your life. Are there things you do that someone else should or could be doing? Things that could wait? Or something you have been doing on autopilot that might not fit your current life?

Think about your resources. These are people, time, money, and skills. If you have a little extra money, would you consider, for example, hiring a cleaner once a week to free up a weekend day?

If you have people around you willing to help with things, why aren’t you asking them to do so? What is making you take on more than your fair share? Do you think your colleagues work as hard as you?”

Dr Sharkir concludes: “It is worth taking some time and reflecting on these questions – listing the demands on you and thinking about your resources.”

You can do other easy things to remind yourself that you matter, which cost little or nothing.

Here are a few other ideas and tips:

  • Self-massage is an effective and enjoyable way to unwind. Use a nice-smelling oil and massage your hands, shoulders, face and feet.
  • Burning incense or using an essential oil diffuser can help take your mind off things. Studies show that smelling something like lavender can change our whole mood!
  • What makes you feel like you are being successful at ‘adulting’? A clean room? Cooking? Whatever it is, find time to do it. You’ll feel powerful!
  • If you have no time or energy for housework, focus on the dishes and laundry. Having clean clothes and plates can sometimes be enough to reduce feeling overwhelmed.

If you feel that you require professional help or your organisation would like to implement a well-being strategy for your staff, reach out to medical specialists. Your health is our paramount concern; contact us to discuss.

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