Stress in the Workplace

While there are many things in life that induce stress, work can be one of those factors. Workplaces can have many stressors such as long hours, low salaries, heavy workload, tight deadlines, unclear job expectations, and job insecurity. Issues in the workplace can exacerbate the risk of experiencing mental health challenges. Combined, these stressors can make it more difficult for workers to get their tasks done; threaten their productivity, happiness, and well-being; and lead to burnout. 

Since workplace stress can impact workers physically and mentally, it is important to watch for various signs.

Physical Signs

Workers may experience physical symptoms such as headaches, stomachaches, back pain, heart rate spikes, fatigue and sleep disturbances. Chronic stress can result in anxiety, insomnia, high blood pressure and a weakened immune system, according to the American Psychological Association (APA). Such stress also contributes to health conditions, including depression, obesity, and heart disease.

Compounding the problem, many who experience excessive stress often deal with it in unhealthy ways, such as by overeating, consuming unhealthy foods, smoking cigarettes, or abusing drugs and alcohol.

Psychological Signs

Stress can impact workers psychologically by causing depression, anxiety, and irritability. It can make one feel overwhelmed, have a shorter temper, or have trouble concentrating or making decisions. Stress can also cause aggressive behaviors, mood swings, impatience, and frustration.

Managing Stress

Reducing workplace stress benefits everyone across an organization.  Click here for OSHA’s Working Together poster which provides a brief overview of steps employers and workers can take to address stress and mental health in the workplace.  Effectively managing stress in the workplace can improve morale and lead to increased productivity and better focus, fewer workplace injuries, fewer sick days, and improved physical health (e.g., lower blood pressure, stronger immune system). 

You can’t always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress. 

• Understand your stressors. Gaining awareness of your unique stressors (work as well as home such as finances, family, major life changes, etc.), distress symptoms, and coping techniques can be insightful.

• Tackle your stress triggers.  Once you identify your triggers, you can take steps to avoid them or adopt a coping technique when stress gets the better of you. Think about the changes you need to make at work in order to reduce your stress levels and then take action. Some changes you can manage yourself, while others will need the cooperation of others.
  
  Create work-life balance. Follow the basics of proactive self-care by tending to your personal needs (physical, spiritual, emotional and social).  That includes eating a healthy diet, getting enough rest, exercising regularly, ensuring enough free time to yourself every week, and spending time with friends and family. Avoid "escapist behavior" like self-medicating with alcohol or drugs. Drugs and alcohol won’t alleviate stress and can cause additional health problems.

• Stay organized. List your tasks in order of priority. Schedule the most difficult tasks of each day for times when you are fresh, such as first thing in the morning.  Divide large tasks into smaller, more manageable sections.

• Get some support.  Talk over your concerns with your employer or human resources manager. Also, don’t take out your stress on loved ones. Instead, tell them about your work problems and ask for their support and suggestions.  If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behavior.

If you are unsure of how to move forward, contact us for assistance.