In today's fast-paced work environment, stress has become a common companion for many employees. Whether it's tight deadlines, demanding tasks or workplace conflicts, stress can take its toll on both mental and physical wellbeing. However, it's essential to remember that stress doesn't have to be an accepted part of everyday life.
In the first article within our Stress Blog Series, we take a look into what workplace stress is, along with a range of coping strategies to help manage it.
So, what is workplace stress?
Workplace stress can be defined as the physical, emotional or mental strain experienced by individuals in response to their work environment's demands and pressures. This stress can arise from various factors such as workload, deadlines, interpersonal conflicts, job insecurity, lack of control, or insufficient support from colleagues or management. When these stressors exceed an individual's ability to cope effectively, they can lead to negative consequences on their wellbeing, performance and overall productivity in the workplace.
What are the top causes of workplace stress?
According to the NHS, there are 7 main areas that may cause work-related stress or issues if not well managed. These include:
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A lack of control of our workload
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High demands on our time and energy and lack of clarity about responsibilities
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Fear of redundancy or changes
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Poor line management and lack of support
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Difficult relationships with colleagues
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Bullying or harassment in the workplace
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Workplace discrimination
Pressure is often unavoidable within a workplace setting. However, by using these five effective strategies, we can help you to more effectively manage your workplace stress so your ‘stress bucket’ doesn’t overflow (more on this within one of our upcoming blogs)!
1. Prioritise & Organise
One of the primary sources of workplace stress is feeling overwhelmed by a mountain of tasks. Combat this by prioritising your tasks and breaking them down into manageable chunks. Use tools like to-do lists, calendars or project management software to organise your workload. By focusing on one task at a time and tackling high-priority items first, you'll regain a sense of control over your workday.
Top Tip: We love using Trello to manage our workload. It’s easy to update and effective at visually mapping tasks!
2. Practice Mindfulness and Relaxation Techniques
Incorporate mindfulness and relaxation exercises into your daily routine to alleviate stress. Techniques such as deep breathing, meditation or progressive muscle relaxation can help calm your mind and reduce tension. Take short breaks throughout the day to step away from your desk, stretch, or engage in a brief mindfulness practice. These moments of relaxation can recharge your energy and improve your resilience to stressors.
Remember: If mindfulness isn’t for you, choose an activity that you find relaxing and try to fit this into your daily routine. Whether it’s walking, swimming or just taking 5 minutes out of your day to catch up with friends.
3. Establish Boundaries
Set clear boundaries between your work life and personal life to prevent burnout. Avoid checking emails or taking work-related calls during your off hours and make time for activities that recharge you outside of work. Communicate your boundaries to your colleagues and supervisors to ensure they respect your need for downtime. Remember that prioritising self-care is not selfish—it's essential for maintaining your wellbeing and productivity in the long run.
Top Tip: If you have a work mobile, turn it off outside of work hours if possible.You’ll be less tempted to pick it up and check emails that way.
4. Seek Social Support
Don't hesitate to lean on your colleagues, friends or family members for support during stressful times. Talking to someone who understands your challenges can provide perspective and reassurance. Cultivate positive relationships with your coworkers by offering support, collaborating on projects, and fostering a sense of camaraderie. Having a strong support network can make the workplace feel less daunting and increase your resilience to stress.
5. Get Active
Regular exercise is a powerful antidote to stress, releasing endorphins that boost mood and reduce tension. Find ways to incorporate physical activity into your daily routine, whether it's going for a walk during your lunch break, taking a yoga class after work or cycling to the office. Not only will exercise help alleviate stress, but it will also improve your overall health and wellbeing.
In conclusion, managing workplace stress requires a proactive approach that prioritises self-care, organisation and social support. By implementing these strategies into your daily routine, you can navigate workplace challenges with resilience and maintain a healthy work-life balance. Remember that it's okay to ask for help when needed and to prioritise your well-being above all else.
For up-to-date advice and information about workplace stress, here are some useful links that we’ve collated to help signpost you to some really useful sites:
https://www.nhs.uk/every-mind-matters/lifes-challenges/work-related-stress/
https://www.mind.org.uk/information-support/tips-for-everyday-living/how-to-be-mentally-healthy-at-work/work-and-stress/
https://www.hse.gov.uk/stress/
https://www.cipd.org/uk/knowledge/factsheets/stress-factsheet/
Plus, don’t forget that our 30-minute Workplace Stress eLearning course is a great place for employees to increase their awareness of workplace stress and learn coping strategies to help them manage their stress levels. Sign up for your free demo and check out the course today:
https://ontaptraining.co.uk/CourseInfo.aspx?ID=63