Work stress It has become one of the most important phenomena in the work environment and organizations in recent decades, especially after the economic crisis that has significantly affected developed countries.
Staff cuts, low development expectations within companies, socioeconomic changes and the difficulties of reconciling personal life with work, among other reasons, have contributed to that the well-being of workers has been significantly affected
This has meant that much research in the field of organizational psychology has focused on this line of work, and thanks to this much progress has been made in understanding why this phenomenon occurs and what can be done to prevent and reduce it. .
Stress is a multifactorial phenomenon that has its origin not only in job factors (excessive tasks, monotony, etc.), but there are many causes that can cause its appearance.
Organizational factors also influence the onset and development of stress. Some examples are: the leadership styles of superiors, organizational communication, promotion possibilities within the company, company human resources policies or the relationship with co-workers.
This last point is especially important, since social support can not only become a stressor, but can act as a buffer. In other words, when stress has occurred, the relationship with coworkers can reduce the impact of stress in an individual.
Stress at work as a collective phenomenon
Studies have also provided evidence that social factors (economic crisis, cultural expectations, etc.) and extra-organizational elements (for example, a bad relationship with a partner or economic problems at home) function as stressors and, therefore, Therefore, they can contribute to stress in the workplace.
Recently, some authors such as José Mª Peiró affirm that stress occurs at various levels and that A collective analysis of this phenomenon is essential Otherwise, it becomes impossible to prevent and control it. People, when working in groups, share emotional experiences, and both these emotional experiences and experiences of stress can be contagious. The shared expression of these emotions is called “affective tone” or “emotional climate.”
The role of the individual in coping with stress
Now, without leaving aside this trans-level and collective vision of stress, the role of the individual when dealing with stress is also important, who is ultimately the one who suffers the negative consequences and experiences the symptoms and consequences. of this phenomenon.
The mismatch between existing demands and the control that the person has to face these demands is decisive so that stress does not occur. Likewise, the individual you can adopt a series of habits to prevent stress and combat discomfort when it is present.
Symptoms
Work stress can significantly alter our lives and affect our thinking and behavior, causing physiological, physical, cognitive, emotional and behavioral reactions. These are some of the most common signs :
Some tips to reduce stress
If you think you are going through this situation, it is important that you take action to prevent it from becoming chronic and burnout or burnout syndrome (chronic work stress) appears.
Below you can find some tips that will help you reduce the characteristic symptoms of this phenomenon and improve your mental well-being:
1. Seek support from friends or family
If you are going through a situation of work stress, the first thing you should do is seek close support so you can share your experience Whether it’s a coworker, friend, or family member, talking to another person will help you feel less alone.
It is also important that you understand that work stress often occurs through no fault of your own, so if the stressor is in a poor organizational structure or personnel cutback policies (in which tasks are poorly distributed among workers) there is little you will be able to do to change it on your own. In these cases it is better to talk to your superior so that the company can take action. Of course, as long as there is a good relationship with your boss.
2. Evaluate your interests, skills and passions
It may happen that work stress is the result of your professional profile, in which the skills you have do not fit with the workplace you are in (due to a poor personnel selection process).
For example, there are people who are passionate about working as a salesperson, because they like having to negotiate and talk to people constantly. However, there are other individuals who are made to work in front of a computer, since they are motivated by administrative work and have a series of skills and training that make them perform well in that job. When a person does not enjoy their job or the job you do is too much for you, you can end up stressed.
To avoid this situation, it is necessary to carry out an honest evaluation to say whether or not you should look for an alternative job, one that is less demanding or that better suits your interests or abilities. This decision may not be easy, so you may need to do a Life Coaching session to help you decide the path that best suits you.
If you want to know what Life Coaching is, you can visit this article: “Life Coaching: the secret to achieving your goals.”
3. Disconnect from work
Work is necessary for our lives and is essential for well-being, but some people become addicted to work and they themselves are the cause of their stress situation. If you are one of those individuals who you are always on the phone Due to work issues or when you finish your work day you take your work home, you should seriously consider taking a break. Rest is synonymous with well-being, and, therefore, work should not compromise your psychological health.
4. Exercise
Rest is important, but so is having healthy habits. Many people practice physical exercise when they leave work because it helps them disconnect. There is nothing better than going to a spinning class or playing a game of paddle tennis to release tension and clear your mind after a long day at work.
Scientific studies have shown that physical exercise reduces levels of cortisol (which is the stress-related hormone), increases the production of norepinephrine (norepinephrine), a neurotransmitter that can moderate the brain’s response to stress, and produces endorphins or serotonin, which help improve mood
5. Manage time
Poor time management is one of the most common causes of stress. For example, getting distracted by the computer, or not having planned the time for the task you must do, can mean that in the end you end up taking on many tasks at the same time or not completing any of them. Therefore, correct organization of time is one of the best strategies to prevent stress.
Unfortunately, we cannot choose between saving or spending time , and then we must find a way to use it more effectively. We all have in common that the day lasts 24 hours, but how we manage our time depends solely and exclusively on each person. If you want to learn how to organize your time to prevent stress at work, there are many courses that will help you manage it more effectively.
6. Sleep well
While it is true that stress can cause sleep problems, lack of sleep can interfere with productivity , creativity, problem-solving skills and the ability to concentrate. The more rested a person is, the better able they are to cope with their job responsibilities and the more prepared they are to deal with stress in the workplace.
Mindfulness (or Full Attention) can be considered a philosophy of life that helps to face experiences in a more adaptive and healthy way. Thanks to meditation and other techniques, the person who practices Mindfulness manages to develop the ability to be conscious, compassionate and to be in the here and now with a non-judgmental mentality.
There are different programs that help develop Mindfulness such as the MSBR (Mindfulness-based Stress Reduction Program) which lasts 8 weeks and which, according to different research, improves the quality of life of people who try it.
If you want to learn different Mindfulness techniques, you can read this article: “5 Mindfulness exercises to improve your emotional well-being.”
8. Go to psychological therapy
People can go through different situations of stress throughout our lives and one of the most important sources is related to work. Many times, work in a company is subject to conditions, forms of organization and demands that are not determined by our capabilities, needs or expectations. For example, technology, production demands or the poor design of the organization, which underestimates the importance of the company’s human resources
People have a great capacity to adapt, but sometimes the demands of work force us to make excessive efforts that can cause adaptive problems.
It is important to highlight that in the same workplace, with the same conditions, not everyone reacts to stress in the same way: some individuals may suffer from this situation more than others. This is because Each person has a different capacity to adapt depending on different reasons (personal variables, job skills, expectations about the job, problem-solving skills, etc.).
Psychological therapy becomes a good alternative to alleviate this situation, because it helps develop a series of strategies and skills so that we can control the experiences and consequences that work stress produces. In this way, one is better prepared to cope with the requirements of the job and reduces discomfort more significantly.
Mensalus Institute: experts in psychological therapy
If you are going through a time in which you feel stressed at work and you have begun to notice that the situation you find yourself in is too big for you and is affecting your day-to-day life, the Mensalus Institute Psychology Center has a team of expert professionals in the treatment of these types of problems
It is located in Barcelona, where it offers in-person therapeutic sessions, but also has the possibility of doing online therapy. The sessions work on relaxation techniques, cognitive restructuring, training in specific skills, among others, to overcome work stress.
If you want more information, you can find the contact details of the Mensalus Institute Psychology Center in their professional profile.
