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In today's fast-paced and demanding world, stress at work is an increasingly common experience. With that comes our need to manage it. When it gets too much, we may need someone to guide us.

What is stress at work?

Stress at work occurs when work demands exceed an individual’s ability to cope with them. It can include negative stress at work caused by excessive work, unclear roles or conflict in the workplace. Stress can be both physical and psychological and affects both the individual and the work environment.

A recent study showed that workplace stress in Ireland has doubled post Covid19.

Signs of workplace stress

Identifying workplace stress is key to preventing long-term negative consequences for both individuals and organizations. It is important to recognize the signs early, both for your own health and to maintain a healthy working environment. Here are some common signs that you or your colleagues may be experiencing stress at work:

Increased irritability or frustration

One of the most obvious signs of stress is a change in behavior. People who are usually calm may become irritable or quickly frustrated over small things. This can cause tension in the team and negatively affect the working environment.

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Reduced productivity and concentration

Stress can make it difficult to focus on tasks. This can lead to a drop in productivity, missed deadlines or an increase in mistakes at work.

Physical symptoms

Prolonged stress can manifest itself physically. Signs include headaches, muscle tension, fatigue, and stomach problems. These symptoms can worsen over time if the stress is not managed.

Changes in work habits

A person experiencing stress at work may either start working excessively, often to try to ‘catch up’, or conversely withdraw and avoid work-related tasks.

Emotional exhaustion

Feelings of hopelessness, burnout or even apathy can be signs of stress. This can lead to feeling less committed to one’s work and less enthusiastic about work-related projects.

Social changes

When someone is stressed, they may withdraw socially, both at work and in their personal life. This can include avoiding lunch with colleagues or not participating in social activities after work.

Sleep problems

Difficulty falling asleep or sleeping through the night can be a sign of stress. Sleep deprivation, in turn, can exacerbate stress and lead to a negative spiral.

If you notice these signs in yourself or your colleagues, it is important to take action. Talking openly about stress in the workplace, seeking support from a manager or HR, and, if necessary, seeking professional help from a psychologist, are effective ways to manage stress. Remember, taking care of your mental health is as important as your physical health. By paying attention to these signs, you can help create a more supportive and productive work environment.

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Managing stress at work

1. Identify stressors

Understand what is causing the stress. Is it the workload, the work environment, or perhaps conflicts with colleagues?

2. Communication is key

Talk to your manager or HR about your situation. This can lead to solutions to prevent stress in the workplace.

3. Prioritize and organize

Use the stress at work checklist to organize your tasks and reduce feelings of overwhelm.

4. Take breaks

Regular breaks are essential to prevent burnout.

5. Practice stress management techniques

For example, mindfulness or relaxation exercises can be effective in counteracting stress in the workplace.

When should you consider a psychologist?

If you feel that too much stress at work is affecting your health and well-being, it may be time to seek professional help. A psychologist can offer support and tools to manage your stress more effectively.

Stress at work is a challenge that many people face, but there are ways to manage and reduce its effects. By being aware of the signs of stress, taking active steps to manage it and considering professional help when needed, you can create a more healthy and sustainable work environment.

Remember, it is never too late to address stress at work. Your health and well-being should always be a priority, even if you are an ambitious person who prioritizes your work above everything else. How can you be effective in your work or other commitments if you are broken down by stress? If you feel the stress is too much, don’t hesitate to contact us for support and guidance.

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14 questions and answers on stress at work

How to deal with stress at work?

To manage stress at work, start by identifying sources of stress. These could be time pressure, workload, or interpersonal conflicts. After identifying them, develop strategies such as time management, delegating tasks and taking regular breaks. It is also important to maintain a work-life balance. Talking to a manager or a colleague can also help to gain perspective and support.

Why do people get stressed at work?

Stress at work can be caused by a variety of factors. Common causes include high expectations, time pressure, uncertainty about the job role, lack of resources and support, and conflicts with colleagues or managers. Each person’s experience is unique, and it is important to understand and address the specific causes of your own stress.

How do you know if you are stressed at work?

Signs of work-related stress can include feelings of overwhelm, irritability, decreased motivation or productivity, difficulty concentrating, fatigue, and changes in sleep habits. Physical symptoms such as headaches, muscle tension, or stomach problems can also be indications of stress. If these symptoms affect your daily life, it is important to seek professional help.

Getting anxious about going to work?

Anxiety about going to work is a common reaction to work-related stress. It is important to identify the specific causes of your anxiety, which may include fear of failure, conflict in the workplace, or an overwhelming workload. Talking about your feelings with a trusted colleague, manager, or professional can help. In some cases, it may be necessary to consider changes in the work environment or seek professional psychological help.

How can I reduce my stress level at work?

To reduce stress levels at work, focus on creating a healthy working environment. This can mean adjusting your schedule, setting realistic goals, and making sure you take breaks during the day. Practicing mindfulness and relaxation techniques such as deep breathing can also be effective. Make sure you also take care of your physical health through regular exercise and a balanced diet. Maintaining a strong social support network outside of work is also important.

What are the long-term effects of stress at work?

Long-term stress at work can lead to several negative health consequences, such as chronic fatigue, cardiovascular disease, and mental health problems such as depression and anxiety. It can also affect the immune system, making you more susceptible to infections. On a personal level, it can lead to problems in relationships and overall quality of life. Managing stress effectively is therefore crucial for both your physical and mental health.

Can the work environment affect my stress level?

Yes, the work environment plays a major role in your stress level. A noisy, cluttered or conflict-ridden environment can increase stress. On the other hand, a supportive, organized and positive work environment can contribute to lower stress levels. It is important to work towards creating a workplace that promotes well-being, which can include ergonomic workstations, sufficient light, and a culture that encourages breaks and social support.

How can I talk to my manager about my stress?

When talking to your manager about stress, be open and honest about how you feel and how it affects your work. Prepare examples of specific situations that cause stress and suggestions for solutions or support you need. It is important to approach the conversation professionally and constructively, and to emphasize your interest in improving your work performance and well-being.

What role does time management play in stress management?

Effective time management is crucial to reducing stress at work. By organizing and prioritizing your tasks, you can reduce the feeling of being overwhelmed. Learning to say no to tasks that exceed your capacity and delegating when possible are also important aspects. Using planning tools and setting realistic deadlines can also help keep stress at bay.

Are there any effective relaxation techniques to manage stress at work?

Yes, there are several relaxation techniques that can help manage stress at work. Deep breathing, progressive muscle relaxation and mindfulness exercises are effective methods. Short walks or stretching during the day can also help. Some people find that listening to quiet music or practicing yoga can be relaxing. Experimenting with different techniques can help you find what works best for you.

How can I create a stress-free zone in my workplace?

To create a stress-free zone in your workplace, start by organizing your work space to reduce clutter and create a calm atmosphere. This could mean having plants, personal items that bring calm, or using soothing colors. Introducing quiet hours or areas for focused work can also be effective. Encouraging regular breaks and relaxation areas, such as a lounge or mindfulness space, can also contribute to a more stress-free environment.

Are there any dietary habits that can help reduce stress?

Yes, your diet can affect your stress levels. A balanced diet rich in fruits, vegetables, whole grains and lean proteins can support a healthy body and mind. Omega-3 fats, found in fish and some plant-based sources, can be particularly beneficial in reducing stress. It is also important to limit high sugar and caffeine consumption, as they can increase stress and anxiety levels. Keeping a good fluid balance and avoiding alcohol can also be helpful.

Towards a management strategy for stress at work

Managing stress at work is an important skill that can improve both your professional and personal life. Here is a step-by-step list to help you or someone else manage stress in the workplace:

Identify the sources of stress

Start by identifying the specific factors that cause stress at work. This could be workload, time pressure, relationship problems with colleagues or uncertainty about the job role.

Communicate openly

Talk to your manager or a colleague about your feelings. Expressing your concerns can relieve the pressure and lead to solutions.

Prioritize and organize

Review your tasks and prioritize them. Use tools like to-do lists or digital planning tools to organize your time effectively.

Take regular breaks

Make sure to take short breaks throughout the day to rest your brain and recover. A short walk or a few minutes of breathing exercises can make a big difference.

Create a healthy balance

Try to maintain a balance between work and leisure. Make sure you have time for relaxation and activities you enjoy outside of work.

Exercise and eat healthily

Regular exercise and a healthy diet can help reduce stress levels. Even short walks during lunch can be effective.

Learn relaxation techniques

Techniques such as mindfulness, meditation or yoga can help reduce stress and increase your ability to cope with work pressure.

Seek professional help if needed

If stress feels overwhelming, don’t hesitate to seek professional help. This could be a psychologist, therapist or a stress management expert.

Use company support resources

Many workplaces offer employee well-being support programs. Find out what resources are available and make use of them.

Focus on the positive

Try to see the positive aspects of your job. Appreciating the good moments can help offset the stressful ones.

Remember, managing stress is a personal process and what works for one person may not work for another. It is important to experiment with different strategies to find what works best for you or the person you support. Together with one of our therapists or psychologists, you can decide which strategy is right for you. It is easy to book an initial consultation today.

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Written by Ellen Lindgren

Licensed psychologist

Ellen is a licensed psychologist and has experience mainly in clinical psychology where she has worked with various conditions such as stress, anxiety, depression, insomnia, crises and trauma in primary care and psychiatry. She has also worked with research while studying in the US and with affective disorders and insomnia at Karolinska Institutet, Sweden.