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  4. Surviving Stress at Work

Surviving Stress at Work

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Most of us have had to deal with work-related stress at some point. But how do you manage it effectively, and what are the warning signs indicating that you need help? Your phone keeps ringing, your inbox is overflowing with emails, and the projects to finish at the same time are piling up. You work long hours, and yet more is always demanded of you? You feel tired, and you feel underestimated; you can't remember why you used to love your job. In short, your work stresses you out! Stress, if there's one word that is on everyone's lips in the world of work, it's that one.

This feeling of permanent stress at work comes from the fact that many people feel they have lost control over their professional lives. Work-related stress, like other forms of stress, occurs when people feel they are unable to meet the demands placed upon them. A report on work-related stress found that people are more likely to endure high levels of stress when they are under pressure in terms of workload and responsibility but sometimes feel unable to meet deadlines or control their productivity. Stress-related illnesses cost the French economy between 830 and 1,656 million euros per year, representing 10 to 20% of the budget of the branch for workplace accidents/occupational diseases of the Social Security system. And when work-related stress becomes overwhelming, it can cause very significant physical or psychological harm (burnout, suicide, psychosomatic illnesses) or push victims to their breaking point. Some even go as far as to sue their employer and seek compensation for the damages suffered.

Burnout

Work-related stress can have many consequences, including on job satisfaction, morale, physical and mental health, social life, self-care, etc. And in some cases, it can lead to exhaustion or "burnout." True burnout is very serious and consists of a state of extreme exhaustion combined with psychological damage (self-esteem, self-confidence). It is a term commonly used by health professionals and includes the presence of psychological injuries. Concretely, we can talk about "burnout" when three types of symptoms overlap: emotional fatigue, physical fatigue, and mental fatigue. And often people suffering from burnout show signs of depression.

Causes of work-related stress

Long working hours, inadequate breaks, lack of resources (structural understaffing), and unrealistic deadlines, all contribute to work-related stress. Similarly, relationships with colleagues and superiors, especially if these relationships are conflictual, intimidating, or even synonymous with psychological harassment, can be a source of work-related stress. Each of us responds differently to these stress factors. Thus, a work environment that slightly affects one individual may push another to "burn out." However, some situations make you more susceptible to stress. Thus, pre-existing mental fragility can make work really difficult for some people.

Personality can also play a role in predisposing a person to work-related stress. Indeed, people who are most sensitive to work-related stress are often perfectionists; they tend to be very conscientious, work hard, and are always willing to take on an excessive workload. Similarly, people who are very emotional are more easily affected by work-related stress. Even the most resilient individuals can be affected by work-related stress, which explains why environmental factors - such as a lack of teamwork, discouraging procedures, low recognition of work done, or poor internal communication - significantly affect workers.

Work-related stress: warning signs

  • Difficulty coping with daily work, separating family life from work life.
  • Not finding meaning in one's work, feeling underestimated by managers and colleagues, losing control over one's work.
  • Feeling disconnected from colleagues and surroundings. This is a recurring problem for people with shift work (rotating shifts, night work, or weekend work) or those who travel a lot for work (drivers, sales representatives, etc.) and who spend long periods away from their family and friends.
  • Suffering from physical manifestations with psychological origins (back pain, migraines, sciatica, stomach pains, etc.) preventing you from going to work.
  • Avoiding work by taking days off without being sick or held back by unforeseen circumstances. Engaging in presenteeism, that is, going to work without being productive.
  • Tendency to develop negative and guilt-inducing thoughts, adopting addictive behaviors (drug or alcohol consumption).

Work-related stress: how to get help?

In some cases, people ignore the warning signs of burnout - or simply do not notice them - until they reach the breaking point and need to take time to rest and recover. The recovery time varies from person to person; however, it is advisable not to remain isolated for too long so as not to lose touch with reality and not to find oneself in greater difficulty in facing real life. In many situations, the best thing to do is to communicate better with your boss or superior, especially if the stress is related to a somewhat vague job description where your role and scope of responsibilities are not clearly defined. This better communication also allows you to let others know if you need help to accomplish certain tasks or if you want to undergo training to improve your skills.

Unfortunately, in some cases, the manager can exacerbate the problem through aggressive behavior (lack of communication, lack of support, or even bullying). It is advisable to seek help from your company's human resources department. It is also possible to be coached by an independent person who is not affiliated with your employer or your personal sphere. This coach supports you on a daily basis to eliminate stress factors one by one.

Some practical advice

  • Differentiate between private and professional spheres.
  • Better manage your workload and know how to refuse excessive workloads.
  • Plan and respect regular breaks during the workday - regardless of workload.
  • Exercise regularly. Take time for yourself. Keep in touch with family and friends.
  • Relax and take time to do things (yoga, meditation, relaxation, etc.).
  • Consider supplementation (nutritional therapy and phytotherapy) which helps to act against stress while regulating stress manifestations such as fatigue, insomnia, spasms, digestive disorders, irritability, etc.

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