23rd April 2021

Feeling stressed at work?

Feeling stressed at work?

We have some tips and tricks to help you manage your deadlines more easily.

Are you wanting to feel on top of your workload?
At the moment, do you feel like your work deadlines are always impossible to meet?
Would you love to be able to get to sleep at a decent hour?

Your job seems to be taking up the whole of your life right now, right?

It feels like you never have any fun anymore because your to-do list seems never-ending. It’s
affecting your mental health but you’re on a runaway train and don’t know how to stop it.

You can and you will stop it.

You will go from understanding exactly what work stress is to be able to thrive and have time
for your relationships like never before.

Let’s get to it…

What is workplace stress?

Put simply, it is the conflict between the demands of the job and the control the employee has
meeting those demands.

It is also known as the ‘adverse reaction people have to excessive pressures or other types of
demands placed on them'

(Source: https://www.hse.gov.uk/stress/what-to-do.htm)

What are the signs of stress in the workplace?

Have you ever felt any of these?

Starting to have trouble falling asleep due to your mind racing with all the demands
on you, and the lack of time to get them done.

When you are at work, you feel agitated and irritable where everything feels like it’s
annoying you. You feel very little joy in your workday.

Overall, your mood has dropped. You start to hang out less with your colleagues at
lunch because you ‘have to get things done’ and end up eating your lunch at your

Your diet starts to suffer. You grab high carb food-on-the-go that ends up making you
feel flat and sluggish. So, you then fill up on black coffee, which makes it harder to
sleep later.

You feel like you are making more errors because you feel like you are having to rush
jobs to ‘get them done’ so you can get onto the next job.

You have, or you want to, call in sick on a more regular basis. You feel exhausted
when your alarm goes off due to not falling asleep until 3 am. The thought of going
to work fills you with dread.

What are some causes of workplace stress?

Each industry is different.

In general, the main causes of workplace stress are:

New management. You may be used to the ‘old way’ of doing things, but there is a
big shake-up coming and you are having to learn new things; new software, routines,
data, laws etc – and fast!

Change. This could be geographically a new location or a new office in the same
building. Or it could be a new employee brought in to ‘improve things’ meaning you
may have to stay late to go over what’s happened before and bring them up to speed
or to create a new training programme for staff.

Possibility of redundancies. You regularly say to yourself, “I hope it’s not me” and
live in fear each day that you may get that call or email saying to pack up your things.
This leads to you working unhealthily long hours in the hope that your dedication gets
you noticed.

Conflicts with staff members. You may be struggling with a work colleague and the
matter isn’t going away anytime soon. After a while, this can really take its toll on
you. You don’t want to ‘slip up’ in front of them, so you add extra pressure on
anything you do.

Increased business meaning bigger deadlines and less time. Just because there is more
money coming into the company, doesn’t mean they have employed more staff, so
there is a bigger workload but less time to complete it.

Do you recognise any of these triggers?

What are the long-term effects of work-related stress?

These worries or issues over a short amount of time will not have too much of an impact.

But constant exposure to severe stress will leave you feeling:

- Exhausted through lack of sleep.
- Increased chance of getting unwell due to not being able to recover each night.
- Losing/gaining weight due to non-prioritising of a healthy diet.
- Disciplinary procedures due to excessive time off.
- Increased meetings with management over excessive errors.
- Increased chance of developing depression.
- Increased blood pressure due to excessive constant stress.
- Cardiovascular disease.
- Developing severe anxiety.
- Unemployment (through choice or force).

Have you been experiencing any of these already?

What should you do if you feel stressed at work?

Acknowledge it.

Try and keep a stress diary. Are there certain days of the week you feel more stressed than
others? Is there a particular colleague who makes you feel stressed when you are around
them? Write down on a scale of 1-10 (10 being the most stressed) how you feeling at several
times of the day so that you can discover if there are patterns.

Prepare for it.

If, say, on a Tuesday, you now have to do presentations for your team (and this is causing
you stress), start working backwards and prepare more in advance for these presentations.
Make a tick-list; does the tech equipment work ok? Is the internet signal adequate in the room
you are delivering the presentation? By preparing more, you will reduce the stress you feel on
the day.

Talk about it.

If your stress is getting on top of you, you need to talk about it. You could try your manager
or the H.R. team and listen to their advice.

You could also seek the advice of a professional who is trained to help those who have stress
in the workplace.

What are the warning signs of stress?

What you shouldn’t do is leave it.

Especially if you experience the following:

- Increase in headaches.
- Heaviness in your chest.
- Fatigue through lack of sleep.
- Shortness of breath.
- Starting to feel dizzy.
- A feeling of despair/depression.
- Suicidal thoughts.

If you are feeling suicidal, you need to contact emergency services right away. You can also call
Samaritans - 116 123 to speak to someone who can help.

Have you been having these feelings?

Why wait until then?

Chat with us and we will get you on your way to taking control of your day rather than just
trying to survive it.

How good will that be?

Find your therapist today

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