In today’s fast-paced and demanding work environment, stress has become a common experience for many. While a manageable amount of stress can act as a motivator, pushing us to achieve and perform at our best, excessive and prolonged stress can lead to serious consequences, including burnout. Work-related stress and burnout not only affect mental and physical health but also impact relationships, job satisfaction, and overall quality of life.
Understanding the causes of work-related stress and recognising its early signs is essential to maintaining wellbeing. Stress at work can stem from unrealistic targets, excessive pressure, or poor management, among other factors. By acknowledging these stressors and addressing them early, it is possible to prevent burnout and cultivate a healthier, more sustainable approach to work.
Counselling, self-care, and proactive strategies can play a pivotal role in managing and alleviating work-related stress, fostering resilience, and restoring balance to daily life.
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In this section, you can find answers to common questions about work-related stress, burnout and and how counselling can help.
What is work-related stress and burnout?
It is normal to feel stressed now and then. In the right amount, stress can be good for you as it increases motivation, productivity and improves mental health. In fact, too little stress could leave you feeling bored and demotivated.
On the other hand, too much stress can have a serious, negative impact on your physical and mental wellbeing. It may leave you anxious, irritable, overwhelmed and find difficulty concentrating.
If not addressed early and without the right support, you may become depressed, feel unable to cope, function, and become physically and emotionally exhausted. This is also known as ‘burnout’. It is important to recognise signs that you are under too much stress, get support, and take the action you need to reduce the pressure before you reach burnout.
Being stressed may be caused by a single factor or an accumulation of many. This article focuses on the causes of work-related stress and what you can do to relieve the pressure.
What causes work-related stress?
Work may be a big part of your life. You might spend a substantial amount of time at work and think about it when you’re not there. It may be a part of your identity and provide social connection. In fact, some of your colleagues might become your friends. You might find your work provides an opportunity to grow your skills and, often most importantly, it may provide financial security.
However, if the demands of your job exceed your ability to cope, you may suffer work-related stress. Some reasons for work-related stress include:
- unrealistic targets
- excessive pressures
- uncertainty about your future in your job
- changes in your role
- conflict between you and others
- bullying
- poor management
- lack of training
- lack of support
It’s important to realise that you may be more susceptible to work-related stress if you have pressures in other areas of life.
Everyone reacts differently to stress
It is important not to compare yourself to colleagues or others in your life. What might be motivating for one person, might be stressful for you. We are all different and your ability to manage stress can depend on many things including:
- your ability to recognise that you are stressed and ask for help
- what’s going on for you now, do you have other pressures?
- your temperament, confidence and self-esteem
- how well the people in your life support you
- how much stress you have had in the past
- your mental and physical health
- your self-care
Signs you may need help with work-related stress
You may notice emotional, psychological, physical and behavioural changes due to work-related stress. It is important to pay attention to and not minimise these, especially if they are getting worse or affecting your ability to function.
Like many people, you may have been conditioned to ‘work hard’ and have difficulty voicing when you feel stressed, for fear of repercussion. By acting early, you can put strategies in place to help relieve the stress and prevent burnout.
Here are examples of signs to look out for, however, the list is not exhaustive and symptoms are unique to each individual.
Emotional
- irritability
- low mood or tearfulness
- mood swings
- feeling overwhelmed
- anxiety
- lack of motivation
Behavioural
- avoiding social situations
- avoiding or no longer enjoying your usual activities
- increased substance use, such as cigarettes or alcohol
- saying yes, but regretting it
Psychological
- poor concentration
- losing confidence in your abilities
- difficulty making decisions
- finding it hard to switch off
Physical
- exhaustion or fatigue
- digestive issues
- insomnia
- unexplained, increased pain
- muscle tension, aches or spasms
- headaches
- nausea
- changes in appetite
- decreased sex drive
How can counselling help with work-related stress?
Exploring your emotions in a supportive environment
The most important aspect of counselling is finding a therapist who provides a non-judgmental, supportive space where you feel accepted for who and where you are. Having an outlet where you can express how you feel, without fear of reprisal, can help lessen the sense of being overwhelmed. Your counsellor will help you explore your emotions and suggest coping strategies.
Help you set boundaries
Many people have difficulty saying no. This can be particularly challenging in the workplace, where there is a power imbalance between you and your manager. Due to the increased risks, individuals often overextend themselves to secure their job, which can lead to burnout. Your counsellor will help you find ways to set boundaries and empower you to say no. You may be encouraged to identify those who can provide support both within and outside of your workplace.
Your counsellor may also explore events and conditioning from your past which influence how you respond to work-related situations. For example, were you told as a child it is wrong to take time off? This may lead you to ignore signs of stress and make it hard for you to ask for your needs to be met. Identifying and understanding the origin of your attitudes to work which are leading you to burnout will empower you to make different choices.
Improve communication and resolve conflict
By exploring examples of work situations, your therapist will help you identify unhelpful communication strategies and encourage you to find more productive ways of interacting with others. Your counsellor may also help you understand how to resolve conflict. This can lead to healthier relationships at work, avoidance or resolution of conflict which in turn will reduce your stress levels.
Identify career opportunities
People find it difficult to leave jobs for a variety of reasons. For example, you may be living up to your parent’s expectations, feel the pressure of supporting family, or feel your sense of identity is tied to your job. You may hate change or risk therefore settle for a ‘comfort zone’. Also, it is not uncommon for people to enjoy complaining about their job. If you recognise any of these, your counsellor may help you identify what changes you can make in work, help you reframe your experience of work, or explore whether a change in career is the best option for you.
Help create work/life balance & Identify self-care opportunities
Often people feel ‘stuck’ in unhealthy lifestyle and work habits. Increasing your tolerance for stress through self-care and creating a work/life balance may be explored during counselling. This may include reduction in overtime, clearer boundaries at work along with creating healthy lifestyle habits like exercise, hydration, healthy diet and rest. It can be difficult to speak to friends and family when under pressure, however, emotional connection can help improve your self-esteem, reduce isolation and stress levels. Your counsellor will help you identify key relationships and encourage you to reach out to those you trust for support.
What else can you do for work-related stress?
Here are some tips you can integrate into your life to reduce work-related stress:
- Take regular breaks
- Eat away from your desk
- Get involved in social activities with colleagues. This can increase motivation and strengthen work-based relationships
- Manage your time better. Be realistic about what you can do, write a to do list and allow for breaks
- Think of how you can improve your work/life balance
- Reduce overtime and work your contracted hours
- Speak to your manager if you are struggling
- Try to manage stress outside of work
- Increase your self-care. This includes caring for your emotional, mental and physical health and wellbeing – even small changes can make a difference.
Enquire about counselling today
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