Constant pressure, busy days, tensions with colleagues or an unmotivating environment... Stress at work is constantly increasing and its effects can have serious consequences on physical and mental health.
It therefore becomes crucial to understand the causes and repercussions of this illness of the century in order to better deal with it.
In this article, discover the triggers and signs of stress at work, as well as 12 solutions to better manage it.
What is work stress?
Workplace stress is a common emotional and physiological response to job demands.
According to the European Agency for Safety and Health at Work, it mainly stems from a mismatch in perception between what is required of workers and the means available to them to achieve it.
Causes of stress at work
Most French employees report being stressed, with 24% experiencing hyperstress and 52% suffering from high levels of anxiety, as highlighted by the Observatory of Psychological Health at Work of the Stimulus firm .
Many organizational and personal factors cause work-related stress, such as lack of recognition, fear of failure, hierarchical demands and pressure, task monotony, professional uncertainties, etc.
Excessive workload
One of the primary factors of work stress is work overload.
Excessive workload can result from:
- Poor company organization: lack of staff (elimination or non-renewal of positions), emergency management, etc.
- From a desire to excel, a lack of organization or control of the employee.
We speak of overload when it becomes necessary to work unforeseen overtime, to act within very short deadlines or to make additional efforts, because the given mission exceeds our qualifications.
An immense amount of work, coupled with tight deadlines and unrealistic schedules, creates an imbalance in the relationship between professional and personal life, which contributes to stress among workers.
Hierarchical pressure and abuse of power
Overly demanding superiors in terms of performance and results are also a common cause of stress at work.
Hierarchical pressure sometimes turns into abuse of power or moral harassment. This abusive behavior generates significant stress among the employees who are victims. Lack of consideration, humiliation, and degradation can lead to disastrous psychological damage.
Lack of recognition
A lack of recognition leads to frustration and stress among employees.
This feeling of lack of consideration stems from the absence of:
- Feedback or positive returns,
- Valorization,
- Rewards or promotions,
- Or possible professional development in general.
It can also come from injustices within the same team with different treatment depending on the members.
Frustrated staff can quickly become demotivated and overwhelmed by stress.
Unrealistic objectives and lack of clarity of missions
Poorly defined or unrealistic expectations for results and performance, as well as unclear roles, create uncertainty and mental pressure among employees.
Monotony of tasks
Overly monotonous and repetitive tasks can also create weariness and generate stress at work among unstimulated employees.
Interpersonal conflicts and lack of communication
Poor communication and conflicts with colleagues, clients and management also contribute to work-related stress.
When communication is inadequate or non-existent, misunderstandings, fears, and unspoken ideas surface, which harm worker productivity and fulfillment.
This negative atmosphere gradually leads to a loss of motivation and chronic stress, particularly among the most vulnerable employees.
Lack of autonomy or control
Some workers may also suffer from a lack of autonomy and control over their work.
Indeed, depriving employees of responsibilities creates a feeling of helplessness and demotivation, which leads to professional stress.
Unsuitable working environment
The work environment plays an important role in well-being at work.
On the contrary, poor working conditions, such as noisy environments (open spaces, factories, construction, etc.) and poor lighting, uncomfortable furniture or defective equipment, cause excessive nervous fatigue and stress.
Professional uncertainties
Another common cause of work stress is related to job uncertainty.
This mainly affects precarious jobs, such as fixed-term contracts, temporary work or freelancing, where the fear of losing one's job, clients or income can affect daily life.
Job cuts, non-renewal of contracts, redundancies, transfers... In the current economic climate, many workers are facing a great deal of uncertainty about their professional future.
Personal factors
Although work-related stress is often linked to professional causes, personal factors can also contribute, creating a breeding ground for its development or making it worse.
These personal problems are varied:
- Financial difficulties,
- Family conflict,
- Health problems,
- …
The consequences of stress at work
Chronic work stress has significant consequences for the health of employees, but also for the company.
Indeed, stress causes various physical and mental symptoms, such as muscle tension, decreased immunity, fatigue, anxiety, leading in the most serious cases to burnout.
Employee stress is also not without consequences for companies, increasing the risk of absence, reduced performance, work stoppage or job abandonment.
Physical and mental symptoms in workers experiencing work-related stress
Workplace stress has a negative impact on the physical and mental health of workers.
Here are the main symptoms of work-related stress:
- Physical symptoms:
- Chronic pain,
- Heart palpitations,
- Sleep disturbances and fatigue,
- Disturbance of appetite and digestion,
- Feeling of shortness of breath and oppression,
- Dizziness,
- Sweats…
- Emotional symptoms:
- Increased sensitivity,
- Crying fit,
- Anguish,
- Anxiety,
- Irritability,
- Aggressiveness,
- Feeling of unease,
- Depressive state,
- Loss of self-esteem,
- Withdrawal into oneself…
- And intellectual symptoms:
- Cognitive disorders: memory, concentration, frequent forgetfulness,
- Difficulty making decisions and taking initiatives,
- Lack of motivation.
In the long term, work-related stress can lead to more serious conditions, such as depression, burnout or addictive behaviors (coffee, alcohol, tobacco, sleeping pills, anxiolytics, narcotics, etc.).
Consequences of work stress for employers
The physical and mental symptoms experienced by employees due to stress at work systematically have consequences for the company such as:
- a drop in performance,
- an increase in absenteeism and work accidents,
- a high turnover,
- and a deterioration in the working climate.
Seeing their intellectual and cognitive abilities disrupted, employees are no longer as focused, efficient, motivated and productive, which is a loss of income for their employer.
Chronic stress among workers also causes repeated absences, work stoppages, and even job abandonment, which can be difficult for companies to manage.
This is why employers have every interest in implementing preventive measures against stress at work.
12 tips to better manage stress at work
Adopting certain habits helps reduce and better manage stress at work.
While it is essential that companies fulfill their part of the contract by improving the working conditions of their employees (management, communication, continuing education, personal development, suitable environment, etc.), you can also, on a personal level, improve your working life.
If you're feeling stressed about your job, here are some simple tips to implement into your professional and personal routine:
Organize your time
Reviewing your organization to better anticipate is often essential in order to avoid stressful emergency situations.
In this capacity, you can:
- Make a to-do list every morning or at the beginning of the week, on which you prioritize your tasks,
- Do one thing at a time,
- Use planning tools like the Eisenhower method (task management tool), calendars, visual charts, etc.
In this way, you reduce the feeling of being overwhelmed and distribute your energy intelligently.
Set achievable goals
Be kind to yourself by setting measurable and achievable goals.
If your boss's performance requirements seem too high, don't hesitate to let him know.
Learn to say no and delegate when necessary
Learning to refuse assignments and delegate is essential to prevent work overload, improve your concentration and productivity.
If requests pile up and days are overloaded, do not hesitate to decline, provided you provide a concrete explanation.
By lightening your schedule, you can focus on the most important and priority tasks.
Perfectionist or control freak? Know that knowing how to set boundaries helps protect you and avoid burnout.
Take regular breaks
During your workday, plan for regular breaks.
For example, you can apply the Pomodoro method, which imposes a rhythm of 25 minutes of concentration and 5 minutes of break.
It is possible to space out the breaks further, every 1 or 2 hours, by giving yourself longer breaks of 10 to 15 minutes.
These regular breaks are essential to maintain your performance.
Take the opportunity to walk, do some stretching or relaxation exercises, make yourself a cup of tea...
Stay away from distractions
In the office or when working remotely, there are many sources of distraction: notifications from digital tools, noise, ringing phones, etc.
Try to minimize these distractions as much as possible.
For example, you can suspend notifications (email, Slack, social networks) during your deepwork sessions and schedule a specific time during the day to check them, respond to them, and process requests.
To protect yourself from noise, there are various devices, such as noise-cancelling headphones and earphones.
Adopt relaxation techniques
Relaxation techniques, such as mindful breathing, meditation, or yoga, are effective stress-relieving activities. They help regulate the nervous system, better manage your emotions, and relieve tension.
During your breaks at the office or when you return home after work, schedule relaxation time.
Improve your lifestyle
Your lifestyle has a direct impact on your well-being and stress management.
Here are the main points that should catch your attention:
- Diet: Eating a healthy, balanced diet rich in nutrients (fruits, vegetables, whole grains, lean proteins, healthy fats, etc.) improves your mental and physical health.
- Physical activity: practicing moderate and regular physical activity helps release tension, reduce stress (regulation of cortisol) and improve mood (secretion of serotonin, dopamine and endorphins).
- Sleep: Stress causes fatigue, and if you're tired, you're more vulnerable to stress. To better manage your stress, it's important to get enough sleep (at least 7 hours per night) and to get restorative sleep.
Disconnect outside of working hours
Whether you're an office worker, a factory worker, or a freelancer, you need to disconnect from your work responsibilities once your workday is over.
For example, you can suspend notifications from your work tools and, above all, indulge in activities that you enjoy that are not related to work.
Evenings, weekends, public holidays and vacations should be real moments of disconnection, far from your professional concerns, in order to fully recharge your batteries.
Talk about your difficulties with a colleague or superior, but also with those close to you
If you feel that you are having difficulty managing stress at work or experiencing difficulties with your assignments, communicate openly about this with those around you, especially your colleagues and loved ones.
Talking to your superiors also helps foster mutual understanding. Share with them any challenges you may have regarding pace, resources, etc.
Good communication within a company is conducive to well-being and performance.
Arrange your workspace
Alone or with the help of your employer, arrange your workspace so that it is comfortable, ergonomic and personalized.
Choosing the right furniture is essential for avoiding muscle and mental tension. Sometimes, all it takes is a change of office chair to feel better every day. Read our articles on setting up an ergonomic workstation and setting up a home office .
Your workspace should be quiet and bright. Equip yourself with the necessary accessories to avoid fatigue and distractions, such as noise-canceling headphones, an adjustable desk lamp, and window blinds.
To keep a clear and focused mind, it is also essential to have a tidy and orderly desk.
Finally, personalize your workstation to create an environment in which you feel comfortable and confident. You can do this by hanging a few photos or pieces of art on the walls, adding a plant to your desk, etc.
Train yourself in stress management or time management
Train yourself or ask your employer for training in stress management and/or time management.
Informing your hierarchy about this can motivate the implementation of this type of training for superiors and employees.
When managers are themselves trained, it helps them better organize the distribution of tasks, regulate their own stress and avoid transmitting it to their teams.
Training yourself will help you develop strategies to avoid stressful situations and better manage your stress at work. These training courses generally offer tools and methods to help you avoid becoming overwhelmed.
Seek professional support if necessary
If you experience persistent work stress, it is important to seek help from a professional such as an occupational psychologist, coach, or doctor.
Be aware of the warning signs to stop and seek help before the stress becomes overwhelming and too intense.
Keeping a journal of your emotions and talking to a professional makes it easier to identify the causes of work-related stress, which allows you to quickly put in place appropriate solutions to better manage your stress.
Conclusion
Workplace stress is a multifactorial phenomenon that impacts your well-being and productivity.
Effectively managing stress relies on concrete measures that allow you to weigh up organizational and individual causes.
FAQ: Managing stress at work
What is work stress?
Workplace stress is a physiological and emotional reaction resulting from stressful situations at work. It generally stems from a mismatch in perception between what is expected of you and your abilities (personal skills, suitability for your role, resources, etc.).
What are the symptoms of work stress?
The symptoms of work-related stress are physical, emotional and intellectual: fatigue, pain, digestive and sleep disorders, anxiety, irritability, decline in cognitive abilities, motivation and productivity, etc.
What are the signs of stress at work?
Warning signs of work stress include physical and mental health problems, reduced performance, and a deterioration in your quality of life and interpersonal relationships.
What are the factors of stress at work?
The causes of occupational stress are varied. They can be both professional and personal. Common occupational factors include work overload, excessive hierarchical pressure, lack of recognition, poor organization, and an unsuitable work environment. Certain personal factors, such as family, health, or financial problems, can amplify or contribute to workplace stress.
How to get rid of stress at work?
It is possible to free yourself from stress at work by adopting a few good habits: optimized time organization, realistic objectives, delegation, regular breaks, healthy lifestyle, relaxation, etc.
