Understanding Work Stress: Practical Tips for a Balanced Life

What is stress? 

Stress is a complex psychological and physiological response that occurs when demands exceed an individual’s capacity to cope, and it is characterised by the experience of emotional or physical strain and pressure. Work-related stress can arise for several reasons, such as when employees feel under pressure due to a consistently high workload, lack of control over their work and hours, difficult relationships with colleagues, work discrimination, job insecurity, conflicting expectations, or even a lack of support and understanding from management. All of these can lead to burnout, mental health disorders and physical illness, as well as a decrease in job satisfaction and productivity, so it is important to understand what we are feeling and how we can manage it.That being said, it is important to remember that stress is not always a negative thing, and small amounts of it can help us to perform differently, feel motivated and tell us important things about the environment we’re working within.

Let's look at some of the types of stress we could encounter in our day-to-day lives:

1. Acute stress: this is typically  short-term  and could arise when we have a presentation or a deadline at work, and  can be perceived as positive or negative, with some people even finding it a motivator.
2. Episodic acute stress: this is also a short-term stress that can arise more frequently, and  could occur when someone is constantly worrying, feeling overwhelmed, or always rushing to meet deadlines.
3. Chronic stress: this is a long-term form of stress that arises when we have been exposed to prolonged pressure or stressors, without allowing ourselves a moment of respite; this usually persists over weeks, months, or even years.
4. Eustress: this is often short-term, and referred to as the "beneficial" stress that leads to positive responses. It is often associated with feeling motivated, excited, inspired, and fulfilled.

How to recognise stress

To understand whether workplace stress is having a negative impact on yourself, these are a few signs to look for::

1. Emotional symptoms: irritability, frustration, feeling overwhelmed, mood swings
2. Physical symptoms: fatigue, muscle tension, changes in sleep patterns
3. Behavioural changes: increased anxiety, changes in appetite, social withdrawal, decreased performance, increased mistakes
4. Cognitive symptoms: difficulty concentrating or making decisions

With all of these possible factors sometimes taking place within the workplace, it is important for us to have effective coping strategies to hand that we can implement to prevent or ease

 our work-life stress. Some workplaces offer counselling services that you could contact for advice; however, these are not always available, so you could try talking to your friends and family, to your managers about your working environment or contacting the HR department to discuss resources and foster open communications. If  stress persists, you may find that visiting your GP may be the most suitable option for you.

Practical tips for managing stress

Accessible strategies to help you prevent and manage your stress are very important to have when you feel overwhelmed with work. Here are some strategies that you could use to develop coping mechanisms, as well as to build long-term stress resilience:

1. Recognise the symptoms: understanding whether your symptoms are behavioural, emotional, cognitive, or physical is the first step into building a good strategy for managing stress.
2. Give yourself a break (both emotionally and physically): you could start by strengthening your mindset with self-compassion instead of criticising yourself. It is easier for us to be tough on ourselves when we feel like we're underperforming but remember to treat yourself like you would treat your friends and colleagues. Take a step back from what you're doing and remember that your health is equally important.
3. Engage in mindfulness and meditation: you can find plenty of online guided meditation videos, or breathwork techniques that could help you ground yourself in a particularly stressful moment. If that's not your thing, try speaking to your friends or colleagues, or even start a journal or find a creative outlet that works for you.
4. Take care of your body: getting 7-9 hours of sleep every night, eating a variety of nutritious foods, and exercising or going for regular walks can help you lead a more balanced life. Physical activity has been shown to alleviate symptoms of stress and could help you feel more energised and positive day-to-day.
5. Set boundaries: learn when to say "no" to additional tasks, take regular breaks from work or digital devices, and make time for your friends, family, and hobbies.
6. Celebrate small wins: recognise your progress, regardless of how small that might be . This will act like a positive reinforcer and help you grow your mindset and build resilience.
7. Seek support: having a good support network around us that is willing and happy to listen and offer advice is also very important, so talk to your friends, your family, your partner, or find a mentor. If none of these are available, consider a therapist or counsellor, especially if stress feels constant or overwhelming.

Managing stress is all about finding balance – recognising your triggers, taking care of your mind and body and making time where you can for rest and reflection. By implementing and practicing healthy coping strategies and trying where possible to maintain a positive mindset, you can build on your resilience and navigate not just work life, but day-to day challenges with greater calm and clarity.