Work-related Stress: Strategies for Maintaining Your Mental Health in the Workplace
In today's fast-paced and demanding work environment, it's no surprise that many individuals experience work-related stress. In fact, Statistics Canada found that 21.2 percent of all working Canadians reported they experienced high or very high levels of work-related stress—that’s more than 4 million people. The pressures and challenges we face on the job can significantly impact our mental health and overall wellbeing, particularly if the stressors are long-lasting. In this blog post, we will explore the concept of chronic workplace stress, its effects on our productivity and wellbeing, and provide practical strategies for managing and maintaining mental health in the workplace.
According to the Canadian Mental Health Association, stress isn’t about the actual situation. Instead, stress is the response to the situation. It’s a natural response to things that may feel challenging or threatening, and it’s something all individuals feel on occasion.
Workplace stress refers to the physical and emotional responses experienced by an individual when there is a conflict between work-related pressures and demands, and the control this individual has over these pressures and demands. In a nutshell, a job’s demands and an employee’s perceived lack of control over these demands can result in stress. For example, consistently working long hours that impact an individual’s work-life balance may contribute to workplace stress.
While a certain level of stress can be normal, chronic work-related stress can have a detrimental impact on our mental health, job performance and overall quality of life.
Differentiating between normal stress and chronic work-related stress is crucial. Normal stress is temporary and manageable, often arising from deadlines, new projects or challenging tasks. However, chronic work-related stress is persistent, prolonged and overwhelming.
Factors that contribute to chronic workplace stress may include:
Consistent heavy workload beyond the role of your position
Long hours and poor work-life balance
Pressure to work at optimum levels all the time
Low salaries
Conflict with colleagues
Lack of control
Job insecurity
It’s worth noting that people experience stress for all different reasons. What causes chronic work-related stress for one person may not be the same for another.
What are some signs that I may be affected by chronic stress in the workplace?
Work-related stressors don’t clock out when you do. If you’re struggling with stress that persists when you head home for the day, it may be impacting your wellbeing. It's important to recognize the signs of excessive workplace stress. If you notice any of the indicators below, you may be struggling with work-related stress:
Persistent feelings of anxiety and/or irritability
Difficulty concentrating or completing tasks
Physical symptoms like headaches, stomachaches, muscle tension or sleep disturbances
Loss of interest in work and/or decreased productivity
Loss of interest in social activities
Loss of sex drive
Using substances to cope
Chronic work-related stress can have significant consequences for your physical health as well. The long-term activation of an individual’s stress response can interfere with your body’s processes. This may cause health issues like heart disease, high blood pressure and stroke, as well as weight gain and decreased immune function.
Lastly, persistent workplace stress may impact your job performance, resulting in decreased productivity, decreased job satisfaction and strained relationships with coworkers.
At the end of the day, employee wellbeing needs to be addressed on an organizational level. However, while you may not be able to make immediate changes to your workplace culture or to your manager, there are science-driven strategies an individual can implement to improve their mental health and wellbeing.
Manage your time: Learn to prioritize tasks and set realistic goals. At the start of each week, break large projects into smaller, manageable tasks, and tackle them one at a time. By organizing your workload, you can alleviate some of the stress associated with feeling overwhelmed.
Work-life balance: Establish clear boundaries between your work and personal life, maybe going so far as to only take calls or check emails during selected times. Make time for activities and hobbies you enjoy outside of work. Engaging in regular exercise, practicing mindfulness, and ensuring adequate restful sleep are vital for restoring your energy and resilience.
Talk to your manager: Effective communication is key to managing work-related stress. Speak openly with your supervisor about workload concerns, deadlines and resources needed. Instead of a list of complaints, approach the discussion from a problem-solving perspective. Building a supportive network and fostering open dialogue can contribute to a healthier work environment.
Stress-relieving tips and techniques: Incorporate stress management techniques like meditation, deep breathing exercises and practicing gratitude into your daily routine. Find what works best for you, whether it's listening to calming music, practicing yoga, or taking a walk outdoors.
If you're struggling with chronic work-related stress, don't hesitate to seek professional help. A licensed psychologist with experience working with individuals struggling with chronic workplace stress can help you develop coping strategies, identify underlying issues and support you on your journey to better mental health.
Visit AskForHelpToday.ca to find a qualified psychologist who can guide you toward a healthier and more balanced work life.