Everyone experiences stress at work at one time or another. Stress is a common response when working to a deadline, within a team and trying to meet your own expectations. Symptoms of stress can range from irritability and fatigue to headaches, a change in appetite and feeling out of control. When these signs appear, it is important to acknowledge and address them to keep performing at your best and protect your mental health at work.
What can I do when I’m stressed at work?
It can feel overwhelming to tackle stress at work due to its cyclical nature; the more you feel stressed, the less time you allow yourself to fix the problem. Here are some simple first steps to break the stress cycle at work.
Identify the source: Begin by considering why you might be struggling. Is there a particular task, project or aspect of your job that is causing concern? Perhaps a recent change in your workplace culture, team dynamics or leadership has affected you. Take a moment to reflect on this as it will help you come up with a plan to manage the situation.
Recognise your coping techniques: Everyone deals with stress at work differently, undoubtedly causing changes in your routine and behaviour. How has it affected your life at work and home? Is there anything you are currently doing that helps? Is there anything you know is making your stress level higher?
Prioritise your physical health: Stress at work is easily exacerbated by neglecting physical health. Make sure you are looking after your everyday needs; eat well, commit to some form of gentle physical activity each day and maintain a good sleep schedule. To learn how thymia can you help you deal with stress, click here.
Who can I seek support from when I’m stressed at work?
It’s important to reach out to your support network if your stress levels are getting too high at work. There are many different ways to do this and you can pick the option that works best for you.
Talk to your supervisor: Your manager is a great place to start, as they are most likely informed on how the company can best respond to alleviate some of your stress. A good leader will be concerned about your mental wellbeing and will work with you to find a solution. Discuss ways to restructure your workload, redistribute particularly challenging tasks, and devise an action plan together for how to best deal with the situation.
Talk to a trusted colleague for peer-to-peer support: It is important to find community within the workplace and to support one another in whatever challenges you might be facing. Sometimes just having someone to talk to who understands the workplace culture and demands can provide relief and perspective.
Reach out to HR: Human Resources are available to offer insight into your company’s corporate wellness solutions. You may have access to mental health EAPs (employee assistance programmes), mental health monitoring technology like thymia, or complementary therapy sessions that you’re unaware of.
How can I manage common stressful situations at work?
Workplace stress is often induced by tight deadlines, a high workload, interpersonal conflicts or challenging interactions. Managing this requires breaking down tasks into smaller, achievable steps and setting realistic deadlines.
Take a moment: If you have faced a challenging interaction or conflict, try to get some perspective before returning to resolve the issue. Step outside for a few minutes and re-centre yourself, have a chat with a friend or try some simple breathing exercises.
Identify your priorities: Find a task prioritisation method that allows you to focus on what’s most urgent or important and what can be delegated or scheduled for later. This can help to reduce the feeling of being overwhelmed.
Know your limits: If you recognise that you are moving beyond a healthy stress threshold at work, take a step back. Re-establish some healthy boundaries such as a proper break, limit email access to within working hours and commit to a firm end to the working day.
What organisations help with workplace stress?
If you don’t feel that the problem can be tackled within the workplace, it’s time to seek external help. Mental health charities such as Mind or the Mental Health Foundation offer a wealth of resources and helplines. For professional guidance, seeking the help of a licensed therapist or counsellor can assist with personalised strategies to manage stress and its underlying causes.
Technology for mental wellbeing is also increasingly accessible. Platforms like thymia offer cutting-edge solutions for mental health assessment and management, empowering employers to effectively identify stress in the workplace and understand how they can best treat the issue. Using AI models, thymia can monitor behavioural data to measure employee mental health conditions and outline the most important wellness indicators.
Workplace stress is a multifaceted issue, but it's not insurmountable. By recognising the signs, understanding internal and external resources for support, and employing effective strategies to manage your stress levels, you can maintain your wellbeing and thrive in your professional life. Remember, seeking help is a sign of strength and the first step towards a healthier, more balanced working life.