What is Workplace Stress?

Workplace stress, as the name suggests, is stress related to one s job. Workplace stress often stems from unexpected responsibilities and pressures that do not align with a person s knowledge, skills, or expectations, inhibiting one s ability to cope. It can increase when workers do not feel supported by supervisors or colleagues, or feel as if they have little control over work processes. 

Understanding Stress Management

Stress management is the process of identifying and managing the causes of stress and the emotional and physical reactions it induces. Effective stress management can lead to better well-being, both physical and emotional:

  • Improved Physical Health: Calmer mind reduces the physical risks of heart diseases, high blood pressure, headaches, and other related issues.
  • Enhanced Mental Well-being: Increased focus, better sleep, and feeling positive leading to better productivity and well-being in general.
  • Greater Productivity: Improved decision-making abilities and a more positive attitude leads to better work performance.
  • Stronger Relationships: Better communication and emotional regulation contribute to healthier workplace dynamics.

Sources of Workplace Stress

Work related stress can stem from either Organizational sources or extra-organizational stressors. Organizational stress relates to the workplace and the events happening inside the office, while Extra organizational stressors are not directly related to the workplace but affect the work you do. 

  • Organizational

Work Overload: Work that combines a high workload, a quick pace, or working against the clock with little opportunity to control one s own work environment can lead to negative health effects and possibly even contribute to sickness. 

Repetitive Work: Physically demanding, repetitive work offers few opportunities for growth on both a personal and professional level. Understimulation results from this, which may contribute to stress. 

Irregular Shifts: Working at night throws off our normal circadian rhythm, which puts stress on the body. It also results in lower alertness, which increases the chance of accidents. Long work periods should be avoided, and while working three shifts, it is better to work morning, afternoon, and night rather than the other way around. 

Dealing with Changes: The way in which changes are implemented and the degree to which employees are informed and given the opportunity to participate in the process can have a significant impact on both the individual and the workplace.

Interpersonal Relations at the Workplace: Our well-being at work is significantly impacted by the relationships and treatment we receive from one another at work. Making norms visible, providing good care, and giving newly hired employees a good orientation are all pertinent actions.

Work Family Conflict: Long hours, demanding schedules, and work-imposed travel can make it difficult to fulfill family responsibilities, leading to feelings of guilt and stress.

Job Insecurity: The fear of losing your job due to downsizing, restructuring, or economic uncertainty can be a significant source of stress. 

  • Extra-Organizational Stressors

Extra Organizational stressors include things such as societal/technological change, globalization, the family, relocation, etc. 

Family: A family situation—either a brief crisis, such as a squabble or the illness of a family member, or long-term strained relations with parents, spouse, or children—can act as a significant stressor for employees. 

Relocation: Relocating the family because of a transfer or a promotion can also lead to stress. 

Technological Changes & Progress: New and complicated tasks are frequently created at work as a result of technological advancements. It may also result in an overwhelming amount of information. 

Workplace Stress: Signs and Symptoms

The problems due to high levels of stress can be exhibited physically, psychologically, or behaviorally by the individual:

Physical Signs: Physical reactions include: headache, palpitations of the heart, chronic hypertension, possibly leading to cardiovascular disease, muscular tension, reduced muscle power, indigestion and immunological defense impairment, entailing greater proneness to infection.

Psychological Signs: Psychological effects include worry, restlessness, aggression, trouble concentrating, sleep issues, and hostility or apathy.

Behavioral Signs: Behavioral effects of stress include: reduced creativity and flexibility, impaired problem-solving capacity, hasty decisions and indecisiveness.

How to Manage Stress at Work?

Some specific techniques that individuals can use to eliminate or more effectively manage inevitable, prolonged stress are the following:

  • Work-Life Balance  The act of balancing will have an impact on our mental and physical health and enable us to handle the pressures, obstacles, and tensions that come with both our personal and professional lives.

  • Positive Mindset & Resilience According to the father of positive psychology, Martin Seligman, "our cognitive appraisal of a situation influences whether or not we will experience it as stressful," using the acronym PERMA: Positive emotion, engagement, positive connections, meaning, and accomplishment.
  • Social Support  Social support, particularly in the workplace, serves as a buffer against a variety of stresses. A social support system offers guidance, information, feedback, emotional support, and emotional care.

  • Exercise: It has been shown that aerobic exercise improves a person s ability to respond to stressful situations and cope with stress at work. 

  • Diet: Maintaining a healthy diet might help lower stress levels. Foods high in cholesterol and sugar change the blood chemistry of the person consuming them, making them more susceptible to stress.

  • Relaxation Whether a person simply takes it easy once in a while or uses specific relaxation techniques such as biofeedback or meditation, the intent is to eliminate the immediately stressful situation or manage a prolonged stressful situation more effectively. 

  • Professional Help: It is important for a person to be able to recognize the symptoms as soon as possible. This way, physical and psychological harm can be avoided by detecting strain symptoms early and seeking psychologist assistance.

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