From overwhelmed to empowered: managing stress effectively

From overwhelmed to empowered: managing stress effectively

Prevalence of stress in the UK workplace

• 776,000 UK workers reported work-related stress, depression, or anxiety, representing nearly half of all reported work-related ill health cases.
• 86% of people in the UK feel stressed at least one day a month.
• 25% of UK workers report feeling unable to cope with workplace stress.
• 65% of people cite workload as the biggest cause of workplace stress.

Understanding stress

Stress is a natural reaction to external stressors—it’s the body’s way of responding to perceived challenges or threats. The response triggers the release of hormones such as adrenaline and cortisol, also known as the ‘fight or flight’ hormones.

While most people experience stress at some point in their lives, persistent stress that impacts physical and mental well-being requires intervention.

Recognising the signs of work related stress

Feeling overwhelmed and stressed at work is something that many individuals can relate to. The demands of our jobs, deadlines, and high expectations can all contribute to work-related stress and anxiety.

Stress can manifest in various physical, emotional and behavioural signs and recognising these signs early can help you manage stress effectively.  Here are some of the signs of work-related stress:

• Difficultly sleeping or eating.
• Getting upset or angry easily.
• Panic attacks.
• Feeling tense and edgy.
• Struggling to manage a heavy or excessive workload.
• Feeling unsupported in your role.
• Experiencing conflict with colleagues or management.
• Poor job performance.
• Feelings of inadequacy.
• Lack of job satisfaction.

How chronic stress impacts our health

Chronic stress can have far-reaching effects on individuals. For example, it can impact the heart, leading to high blood pressure and cardiovascular diseases. Stress can also weaken the immune system and contribute to various mental health conditions like anxiety and depression.

Identifying the root causes of stress

A key aspect of stress management is the ability to identify and address the root causes.  Through self-reflection and guided discussions with an experienced mentor or counsellor, you can gain insights into your triggers and develop personalised strategies to help manage and reduce your stress levels.

Stress management techniques

Here are some stress management techniques to help you manage workplace stress effectively:

1. Set clear boundaries

Restrict your office hours from personal time to maintain a work-life balance. With today’s technology ensuring constant connectivity, setting boundaries has become more important than ever.

2. Take regular breaks

Take short breaks at regular intervals during work to recharge your mind. Nowadays, most organisations encourage employees to step away from their workstations periodically to reduce stress and improve productivity.

3. Delegate when possible

If you are in a managerial role, delegating tasks can prevent burnout. Letting go of some responsibilities not only reduces stress but also makes tasks more manageable.

Counselling for stress

If you have an unhealthy work-life balance or find it difficult to switch off, counselling for stress can be an invaluable resource, helping to reduce anxiety, deal with burnout, and manage other health concerns.

Through counselling, you can learn effective coping strategies to help you manage stress and find greater balance in your life:

• Identify specific triggers and stressors, for example job insecurity, relationship difficulties, or health concerns.
• Practice relaxation techniques including deep breathing, meditation. grounding, and mindfulness practices.
• Challenge and reframe negative thought patterns and beliefs that contribute to stress.
• Develop assertiveness, communication, boundary and time-management skills to boost your self confidence, and build self- esteem.
• Prioritise self-care activities for example, engaging in regular physical activity, maintaining a balanced diet and getting adequate sleep, seeking support from friends and family, establishing a routine, and spending time doing activities you enjoy such as reading, painting, gardening, or playing music.

Effective stress management techniques are particularly helpful for managing stress in the workplace.

In addition, individual counselling can help you to identify stress triggers, make realistic action plans, and develop coping mechanisms for specific situations.

Reach out today to schedule a FREE 15-minute initial consultation.