How to deal with work-related stress
National Stress Awareness Day is taking place today, 4 November 2020. It’s run by the International Stress Management Association, which explains: “The aim is to raise the awareness, publicity and profile of stress and its impact, and reduce stigma, while promoting the importance of well-being and stress reduction for individuals and organisations.”
Few of us like to talk about stress. It’s almost a taboo subject. Many of us also do nothing to address the root causes of what is a growing problem.
Whether occasionally or regularly, despite our best efforts to prevent it, most of us get stressed – don’t we? I get stressed at times, usually over things that ultimately don’t matter. Few of us like to talk about stress. It’s almost a taboo subject. Many of us also do nothing to address the root causes of what is a growing problem.
Events this year have made things significantly more stressful, of course, particularly for those directly affected by COVID-19, whether through sickness or bereavement. But the uncertainty and disruption has also made it a very stressful year for those running or working for small businesses.
How big a problem is stress?
The Health & Safety Executive defines work-related stress as “a harmful reaction to undue pressures and demands at work.” Its most recent Labour Force Survey estimated that there were more than 600,000 cases of work-related stress, depression and anxiety in 2018/19 in the UK.
It’s a disruptive and costly problem for UK employers, with work-related stress, depression and anxiety resulting in 12.8m lost workdays a year (21.2 days lost per case), accounting for 44% of all work-related ill health cases and 54% of all working days lost because of ill health.
Those working in “professional occupations” are most likely to suffer work-related stress, according to the HSE, while “process, plant and machine operatives” and trades people are least likely to get stressed at work. “Females had statistically significantly higher rates of work-related stress, depression and anxiety, particularly those aged 25-54 years.” Interestingly, stress is reportedly less of a problem in smaller organisations.
What is stress?
According to the NHS website: “Stress is the body’s reaction to feeling threatened or under pressure. It’s very common, can be motivating, [because it can] help us to achieve things and meet the demands of our home, work and family life. Low-level stress can even be helpful.”
However, it warns: “Too much stress can affect our mood, body and relationships – especially when it feels out of our control. It can make us feel anxious and irritable, and affect our self-esteem. Experiencing a lot of stress over a long period can also lead to physical, mental and emotional exhaustion, often called burnout.”
Causes and symptoms of stress
Stress affects people in different ways and some are better at coping than others. At work, causes can include: unmanageable workload; punishing deadlines; job uncertainty; organisational change; conflicting values or priorities; lack of support, resources or control; bullying, abuse or dysfunctional relationships with colleagues; long hours; and an uncomfortable or unpleasant work environment.
Factors outside of work, such as money worries, personal health issues or relationship problems, can also lead people to feel stressed or less able to deal with workplace stress. Stress can make people uncommunicative, irritable, aggressive and anxious. It can lead to sleep problems, depression and an inability to concentrate or make decisions, while physical symptoms can include headaches and high blood pressure.
With their significant added responsibilities, small-business owners are often more stressed than their staff, but if they fail to manage it and protect their own wellbeing – it can prove disastrous. When stress affects employee productivity and attendance, it impacts profitability. However, employers also have a legal responsibility to protect their employees’ health and safety.
Preventing stress
Managing workplace stress is in everyone’s interest and prevention is better than cure. Support should always be given to employees experiencing mental health issues and they should be encouraged to discuss stress.
Managing workplace stress is in everyone’s interest and prevention is better than cure.
If you’re an employee who is experiencing stress, talk to your manager. They may be able to find solutions that quickly alleviate the problem. Some of the stress you’re feeling may even be the result of unrealistic expectations you’re placing on yourself. Talking to others can change or correct our thinking, which can help to reduce stress.
If you’re a manager or business owner, speak to your staff about stress within your business. If they’re reluctant to speak to you, try an anonymous staff survey. Once stress-related problems are identified, you may be able to solve them – easily and at no cost. Where feasible, make adjustments large and small.
Managing expectations
Expectations about performance and productivity should be realistic, while working excessive hours, skipping breaks and taking on too much should be discouraged. Breaking big tasks into small ones can prevent us from feeling overwhelmed, while acknowledging our successes is important. To encourage a more positive outlook, the NHS website recommends allowing ourselves time to consider what went well each day and listing three things for which we’re thankful, while plans and to-do lists can help us to get through more challenging days.
We should all take breaks, eat healthy lunches and try to get outside for some fresh air and a walk. Business owners should set a good example, if possible, by not working excessively and not getting stressed. We all need to find ways to work smarter, not longer, and be kinder to ourselves, especially in these stressful times.
Source of support
Mind provides support, advice, resources and training for employers to help them improve workplace mental health. You can find out how to develop emotional resilience, so you’re better able to deal with pressure.
The NHS website includes tips on how to overcome stress and advice for those whose stress or anxiety is linked to COVID-19. In worst cases, where “stress is affecting your daily life or causing you distress”, it recommends calling NHS 111 or talking to your GP.
The Mental Health Foundation website provides information about stress management.
Acas also offers guidance for business owners on managing stress in the workplace.
OK Rehab can help you locally with drug and/or alcohol rehab and addiction treatment.
Written by Mark Williams, founder and content director of Dead Good Content. Mark is a small-business and start-up content specialist with more than 25 years’ experience, having written for The Guardian, numerous leading brands and award-winning magazines and websites.