Stress can come from any direction—a flat tire on a busy road, a trip to the ER, losing a computer file during a power outage—but one of the more reliable sources of stress is the workplace. Police officers and fire fighters have stress built in to their jobs, but too much work or too little time to complete work can be a stressor for any of us.
Some stress can be beneficial. For example, the fight-or-flight response helped our ancient ancestors run from saber-toothed tigers. Stress keeps us alert and ready for physical and mental challenges. And once we’ve overcome a challenge, we are rewarded with the satisfaction of achievement. Persistent or recurring stress, however, can take a toll on our mental and physical health.
“Work-related stress is typically based on how employees cope with work challenges,” said Asher Strauss, Kinwell’s director of behavioral health. “It also relates to the work conditions and how stress might be baked into some occupations. Personality conflicts between coworkers can also lead to stress. Of course, the most stressful work situations may be the loss of a job or starting a new one.”
Causes of stress in the workplace
The most common work-related stressors involve those parts of our job we can’t manage.
Deadlines: The most common stressor at work is having to produce something in a short time window. This might be meeting a production target, getting products shipped under a tight deadline, or making a presentation at an emergency board meeting.
Chaos: Most jobs involve employees performing a specific role in concert with others. Working together, this team reliably handles the demands placed on them. When demands increase, or team communications and cooperation break down, the result can be stressful.
Balance: For some people, their job is their life. It not only provides income, but also meaning, status, and purpose. Given remote work and smart phones, some jobs can follow employees 24/7 and lead to added stress.
Work Culture: All workplaces develop a culture based on the priorities and values of management. A toxic or hostile work environment can lead to chronic levels of stress.
Job Insecurity: It goes without saying that workers who are uncertain about the continued viability of the company they work for can experience a persistent low-level stress as they wait for the other shoe to drop.
The stress response
Regardless of the type of stress experienced—chronic, recurring, occasional—the physiological response is the same. “Our stress response doesn’t distinguish between an immediate danger like encountering a bear on a hike, or a less perilous form of stress like delivering a speech to a large audience,” said Strauss. “In either case our fight-or-flight response kicks in. That response can be helpful when facing a bear, but it can take a toll on our health if it’s part of our daily work life.”
Physical indicators of chronic stress include headaches, muscle pain, cognitive decline, poor sleep, weight gain, and high blood pressure. The greater hazard of stress, however, is that it can lead to unhealthy habits. People who are overwhelmed may eat less healthy foods, exercise less often, disengage from social activities, and indulge in risky substances like alcohol or drugs.
Managing workplace stress is essential to maintain overall well-being. “Employees can start by tracking known stressors,” explained Strauss. “What moments or situations cause stress? How do you react to those situations? Understanding that relationship is the beginning of managing both the situations and how you respond to them.”
Workplace stress management
Managers can mitigate workplace stress by setting realistic goals, being proactive with employee communications, promoting a work-life balance, and establishing a positive and respectful work environment. When stressful situations can’t be avoided, limiting their duration and frequency will allow employees to recover more easily even as they develop the resiliency to handle challenging tasks. Among the techniques to recover from stress are the following.
Exercise. Physical activity can flush stress-related hormones out of the system and replace them with mood-enhancing endorphins.
Relax. Engaging in calming activities you enjoy can turn off the stress response. Deep breathing, meditation, reading, or taking a bath are all activities that can interrupt anxieties.
Sleep. Stress can often prevent a good night’s sleep. Establishing a regular bedtime and sticking to it can prevent stressful days from upsetting your sleep routine. Read “Better sleep for better health” for tips of improving your sleep.
Compartmentalize. Keep work stress at work. If you work from home, establish work hours and respect them. Use your PTO to take long weekends and breaks from the work-a-day grind.
Balance. As you separate workplace stress from the rest of your life, ensure that stress isn’t flowing in the other direction. There are plenty of stressors outside work—relationships, money, and quality of life issues—that can impact your work life if you let them.
Prioritize. Rather than tackling to-do items at random, take a moment to prioritize tasks and make a list. Resolving immediate issues can remove stress from subsequent tasks. Tackling small-scale projects can build a sense of accomplishment that helps in completing larger jobs.
Get help. While occasional workplace stress is inevitable, it shouldn’t be part of most job descriptions. Work with coworkers and management to reduce stressful situations. Consult with family and friends on how to manage stressors. When needed, discuss stress with your primary and behavioral health clinicians.
Kinwell is here for you. If you are experiencing high levels of stress, talk to your clinician. They may recommend a consultation with a behavioral health clinician who can provide tactics for recognizing and dealing with the stressors in your life. Established patients can schedule an appointment through their MyChart account. New patients can book their first appointment at a convenient clinic or online. Visit our appointments page or call 833-411-5469.
This content is for informational purposes only and does not constitute medical advice or an endorsement.
