Stress at Work
Approximately 10% of the population reports suffering from chronic, or constant,
stress. In 2009/10 435,000 people reported experiencing stress cause of
aggravated by their work.
What is work-related stress?
Everyone is under some pressure here. Some external pressures can be a positive
factor, helping us to be more productive - you actually need a small amount of
stress to function well, especially at work. This is the difference between pressure
and stress:
• Pressure is the stimulation and challenge you need to achieve job satisfaction
and self-esteem.
• Stress is a reaction to continued excessive pressure or responsibility when you
feel inadequate or unable to cope.
Stress causes a surge of hormones that are released to boost our ability to deal
with pressures or threats. Once the pressure/threat has passes, stress hormone
levels return to normal. But if someone is under constant stress, these hormones
remain in the body, causing the symptoms of stress.
What causes stress?
Any type of mental pressure can cause stress. People have different ways of
reacting to stress, so a stressful situation for one person may be motivating for
another. It can depend on your personality type and how you have learned to
respond to pressure. Stress can be brought on by a single event, a build up of
several things or pressure you put on yourself. Most work-related stress is related
to management of work, relationships at work, organisational set-up and whether
you feel you have power and control in your work.
Symptoms of stress
Stress can manifest itself in many ways, depending on the person.
Psychological
Irritable
Anxious
Frustrated
Low self-esteem
Tearful
Low mood
Mood swings
Defensive
Racing thoughts
Worry constantly
Imagine the worst
Go over and over things
Easily distracted
Less intuitive/creative
Panic attacks
Morbid thoughts
Cynicism
Suicidal feelings
Guilt
Behavioural
Temper outburst
Drinking more alcohol
Smoking more
On the go all the time
Talking more/faster
Changing eating habits
Social withdrawal
More forgetful
Being unreasonable
Struggling to concentrate
Recklessness
More susceptible to accidents
Restlessness, hyperactivity, foot tapping
Changes in sleep patterns
Disregard for personal appearance
Loss of confidence
Sullen attitude
Obsessive mannerisms
Poor time management
Physical
Migraines and tension headaches
Muscle tension/pain
Sweating
Feeling dizzy
Breathlessness
Dry mouth
Loss of libido
Skin irritations
Weight loss/gain
Tiredness
Palpitations, chest pains
Diarrhoea, constipation, flatulence
Menstrual problems
Increased susceptibility to allergies
Frequent colds/flu or other infection
Backache/neck pain
Tightness in the chest
Bladder problems
Am I stressed?
Stress is an individual response. What causes stress in one person may not cause
stress in another. But typically it is the point at which the pressure of dealing with
all the issues confronting us gets beyond our ability to cope that stress will be a
likely outcome.
Take the Health and Wellbeing stress test to see how at risk you are.
Taking control
• One of the most important factors in reducing stress levels is managing time
effectively. Prioritise tasks, delegate where necessary, and take care not to take
on more than you can handle. Completing one task before going on to the next
will help you to feel more in control of work, while varying tasks will help to keep
you interested.
• Don’t set unrealistic goals – there are only so many things we can do in one day.
Make achievable lists of tasks and don’t be afraid to reschedule or renegotiate.
• Take a break! Being busy means we often feel guilty about taking a break, and
many of us eat lunch at our desks. Taking a break will make you more effective
in the afternoon than if you work through your lunch.
• It is helpful to identify which situations stress you most. Consider keeping a
‘stress diary’ to help you become more aware of the situations that lead you to
become stressed, how effective you are under stress, and help you to develop
better coping mechanisms.
• Accept the things you cannot change. Changing a difficult situation is not always
possible. If this proves to be the case, concentrate on what you do have control
over.
• Learn that it is ok to say ‘no’ sometimes. You cannot do everything for everyone
and must meet your own needs as well as other people’s.
Stress busting tips
In order to cope with stress, people often turn to things that are ineffective and
unhealthy, such as drinking alcohol, smoking, taking drugs, overeating, or they
may deny the problem. Instead of these harmful techniques, try one of the
following:
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Exercise! People who do not exercise 5 times a week for 30 minutes or more are
not fit enough to cope with the physical demands life throws at them. It can be
hard to find the time so be clever and find opportunities – use the stairs instead
of the lift, cycle or walk to work once or twice a week, take a lunch time walk, or
come to an NUH active class before or after work, or during your lunch break. As
well as the physical benefits, exercising makes your body release serotonin
which makes you feel happier.
Eat a well balanced diet – what you eat can affect your mood (see the Food and
Your Mood fact sheet), your sleep and your productivity.
When you feel overwhelmed, practice speaking more slowly than usual. You will
find you think more clearly and react more reasonably to stressful situations.
Divert your energies into something creative such as playing an instrument, art,
creative writing, acting etc.
Connect with people – activities with friends help us relax and having a laugh is
a great stress reliever.
Treat yourself to a beauty therapy (timetable on the health and wellbeing
website).
Learn some basic relaxation techniques (see the Relaxation Techniques fact
sheet), and make time to relax at work by stretching and breathing deeply. This
will help to keep you focussed and prevent tired muscles.
At the end of the day, reflect on what you've achieved rather than worrying
about future work. Don't be too hard on yourself and remember to take each day
as it comes.
Whatever you find relaxing, make sure that you make time for you. Plan
something rewarding for the end of a stressful day.
Talk to someone
It can seem hard to confront the causes of workplace stress and to ask for help.
Some people may be embarrassed or think they should be able to deal with it on
their own. But sometimes, support and advice from your line manager or human
resources department is necessary to help you deal with difficulties at work, whether
it is to clarify your job role and responsibilities, or to deal with workplace bullying.
If you find talking about your concerns difficult, it may help to make notes to bring
along to the work interview with you. Make these clear and specific.
Seeking Further Help
• Some people need to seek further help for work related stress, as they may be
depressed or have an anxiety disorder that needs treatment. Anyone concerned
that they need help should visit their GP for advice.
• There are also courses for stress management and lots of self help resources.
Speak to your line manager, Occupational health or Training and development.
Useful websites
Health and Wellbeing - www.nuh.nhs.uk/healthandwellbeing
NHS stress information - www.nhs.uk/Conditions/Stress/Pages/Introduction.aspx
International Stress Management Association www.isma.org.uk/about-stress/index.html
MIND food and mood guide - www.mind.org.uk/foodandmood/