Work Related Stress Prevention
Work-related stress is a prevalent psychosocial injury that affects individuals across various industries and job roles - from CEOs to administration assistants. Work-related stress can occur when the demands and pressures of work exceed an individual's ability to cope, leading to detrimental effects on their mental health and wellbeing. In this blog post, we will explore some examples that illustrate the various aspects of work-related stress:
Excessive Workload: Employees may experience work-related stress when they are consistently assigned an overwhelming amount of work within tight deadlines. This can include having to manage multiple projects simultaneously, working long hours, or facing unrealistic expectations regarding productivity and output. If you’re someone who struggles to say no or have a manager that you don’t feel comfortable pushing back with, this can be a tough one.
Example: A marketing professional is tasked with handling multiple client accounts simultaneously, each requiring extensive research, strategy development, and tight deadlines. The constant pressure to meet deadlines and deliver results may lead to increased stress levels and a feeling of being overwhelmed.
Time Pressure: When employees face constant time constraints and urgent deadlines, they may experience heightened stress levels. This can occur when there is inadequate time to complete tasks, respond to client demands promptly, or meet project milestones within a limited timeframe.
Example: A software developer is working on a critical project with a strict deadline. The project requires complex coding and debugging, but the timeline provided is too short to complete the work effectively. The constant pressure to meet the deadline may result in increased stress, affecting their ability to focus and perform optimally.
Lack of Control and Autonomy: Employees who feel a lack of control or autonomy over their work may experience increased stress. This can occur when individuals are micromanaged, have limited decision-making authority, or feel that their contributions and ideas are not valued.
Example: An administrative assistant is constantly monitored and scrutinised by their supervisor, who reviews every task they perform and provides excessive instructions. The lack of autonomy and trust may lead to increased stress and a feeling of being undervalued.
Work-Life Imbalance: Balancing work responsibilities with personal life demands is crucial for maintaining well-being. When employees are unable to achieve a healthy work-life balance due to long working hours, weekend work, or constantly being on call, it can lead to chronic stress and negative impacts on personal relationships and mental health.
Example: An investment banker consistently works long hours, including weekends and public holidays, to meet the demands of clients and deadlines. The lack of time for personal commitments, leisure activities, and relaxation may result in persistent stress, fatigue, and strain on personal relationships.
Role Ambiguity and Conflicting Expectations: Unclear job roles, conflicting expectations, or frequent changes in responsibilities can contribute to work-related stress. When employees are uncertain about their responsibilities, targets, or performance expectations, it can lead to anxiety and stress about meeting the evolving demands.
Example: A newly promoted team leader receives conflicting instructions from different managers regarding their team's priorities and goals. The ambiguity and conflicting expectations can create stress and anxiety, as they struggle to understand and meet the changing demands.
These examples highlight the various dimensions of work-related stress. It is important for organisations to recognise and address these stressors by implementing strategies such as workload management, fostering a supportive work environment, promoting work-life balance, and providing resources for stress management and resilience-building. Prioritising employees' mental wellbeing can contribute to a healthier and more productive workforce.
Window of Tolerance at Work
Stress in the workplace is a ubiquitous reality, affecting individuals across industries and roles. While some levels of stress can be motivating and conducive to productivity, prolonged or excessive stress can have detrimental effects on one's physical health, mental well-being, and overall job performance.
Understanding the concept of the "window of tolerance" is crucial in managing stress effectively. Coined within the realm of psychology, the window of tolerance refers to the optimal state of arousal where an individual can effectively cope with stressors and maintain a sense of equilibrium. This state allows for adaptive responses to challenges without becoming overwhelmed or dissociated.
Navigating the window of tolerance involves:
Developing self-awareness
Employing coping strategies
Practicing mindfulness meditation
Engaging in deep breathing exercises
Participating in regular physical activity
Setting boundaries
Seeking social support
Practising time management techniques
When stressors exceed an individual's window of tolerance, they may experience a range of adverse effects, such as heightened anxiety, decreased concentration, irritability, and even physical symptoms like headaches or digestive issues. Conversely, when stressors fall below the window of tolerance, individuals may feel disengaged, bored, or unmotivated.
Organisations also play a pivotal role in promoting a supportive work environment that fosters employee well-being and resilience. Implementing policies and initiatives such as:
Workload management
Work-life balance programs
Mental health resources
can help widen employees' window of tolerance and mitigate the negative impact of workplace stress.
Addressing Work-Related Stress
If you identify with some of the above there are several proactive steps to manage and mitigate work-related stress and promote your own wellbeing.
Self-Care and Stress Management: Prioritise self-care activities that promote relaxation and stress reduction. This can include regular exercise, practising mindfulness or meditation, engaging in hobbies, maintaining a healthy diet, and getting enough sleep. Additionally, individuals can explore stress management techniques such as deep breathing exercises, journaling, or seeking support from friends and family.
Time Management and Prioritisation: Develop effective time management skills to prioritise tasks and allocate time wisely. Breaking tasks into smaller, manageable chunks, setting realistic deadlines, and delegating when possible can help reduce feelings of being overwhelmed. Utilise tools such as calendars, to-do lists, and productivity apps to stay organised and maintain a sense of control over workload.
Assertiveness and Communication: Develop assertiveness skills to communicate boundaries, concerns, and workload challenges with supervisors or colleagues. Clearly expressing needs, negotiating deadlines, and seeking support when necessary can help in managing workload and reducing stress. Open and honest communication can also foster a supportive work environment. Learning to say No can be one of the most helpful skills to master.
Work-Life Balance: Strive to maintain a healthy work-life balance by setting boundaries between work and personal life. Establish a designated time for relaxation, leisure activities, and spending quality time with family and friends. Avoid overworking and learn to disconnect from work-related tasks during non-work hours.
Seek Support: If work-related stress becomes overwhelming, seeking support is essential. Reach out to trusted colleagues, friends, or family members to discuss concerns and seek advice. Organisations may also offer Employee Assistance Programs (EAPs) that provide confidential counselling services to employees. Professional assistance from therapists or counsellors can offer guidance and coping strategies.
Professional Development and Skill-Building: Enhance skills and knowledge relevant to the job through professional development opportunities. Acquiring new skills and staying updated in one's field can increase confidence, job satisfaction, and improve coping with work demands. Additionally, consider seeking opportunities for growth or advancement within the organisation.
Work Environment Evaluation: Assess the work environment and identify factors that contribute to stress. Evaluate the organisational culture, workload expectations, and communication channels. If necessary, discuss concerns with supervisors, HR representatives, or utilise appropriate channels to address workplace issues or conflicts.
Personal Leave: You have allocated days for personal leave, use them! You can’t take them with you if you leave your current employer. If you need a mental health day, or simply some time off to sleep in and relax, take it. No one ever said post-retirement - I wish I worked more often.
Remember, everyone's experience with work-related stress may vary, and it is essential to find strategies that work best for individual needs. If persistent stress persists and significantly impacts wellbeing, consider seeking professional help from mental health professionals who can provide guidance and support. Taking proactive steps to manage work-related stress can contribute to improved mental well-being, job satisfaction, and overall quality of life.
Contact us today if you would like to engage our consultants for workplace training or speak to one of the Wellbeing Campus counsellors.