Relentless deadlines, increasing demands of work, and constant communication are unavoidable in today’s hectic life. And that’s why every other person is affected by work-related stress. Workplace stress is a psychological response that comes out when situations at work get too much to handle. Workplace stress can be caused by poor work organisation, role conflicts, or other work-related factors. It can manifest in various forms such as anxiety, depression, digestive issues, cardiovascular diseases, weakened immune system and more.

The good news is you need not keep tolerating and adjusting to workplace stress.

Top 10 Causes of Stress at Work

Workplace stress can emanate from a variety of causes such as:

1. Toxic workplace culture

The work culture of an organisation is quite a vast topic but it is nonetheless a vital one. The pandemic triggered a relief with the introduction of work-from-home. But it actually worsened the stress factor as it brought the toxic office environment into your home. A toxic working environment can lead to serious mental and physical health conditions.

2.  Demanding managers

Overly demanding bosses are a primary contributor to workspace stress. It’s not easy to deal with unreasonable demands and lead to immense stress for even the most competent employees. It often leads to burnout.

3. Bullying and harassment

Sometimes demanding managers can be unprofessional, manipulative, and controlling. This may equate to bullying and harassment. The worst part is that it is often considered a weakness for the worker not to be able to handle pressure and practical situations.

4. Poor communication

Insufficient or confusing communication and a lack of clarity can cause untold problems at work. This worsens when a colleague or manager is not ready to listen to the problem and dumps their opinion on you.

5. Unreasonable deadlines

Having stiff deadlines can put immense pressure on employees. It can make them feel stressed as they try to stay on top of an excessive workload. The rat race to prove oneself daily and be on the top of the deadline or delivery chain can take its toll on your mental and physical health.

6. New roles and responsibilities

We are sceptical about changes to our environment. So, it is no wonder that we remain suspicious and nervous about change. Anything new whether it’s a job change or workplace change makes us sceptical about the consequences and eventually causes stress.

7. Lack of development opportunities

We all want to know that we are progressing. A job without opportunities can become extremely stressful. Everyone has ambitions and dreams. In this fast-moving world closing off avenues to self-improvement can have a devastating impact on self-esteem.

8. Work environment

Every workplace can be adapted to make it a better place for employees. An employer can always provide a healthy working environment for the employees. From a clean and comfortable office space to knowing the comfort level of a worker can create wonders. But if issues with the work environment are not addressed, then negativity starts brooding.

9. Job security and financial worries

Now more than ever, people are seriously concerned about their future. An insecure job along with financial worries can lead to severe stress.

10. Work-life balance

Severe workload, late working hours, a need to carry work home, and receiving work-related emails and texts well after working hours can encroach into your personal life. This can cause immense stress.

The Workplace Stress Cycle

Before we dive into the effects of workplace stress, let’s understand the cycle that almost all of us go through.

• Triggers: Stress at the workplace almost always starts from a trigger such as a demanding manager, tight deadlines or others.
• Physiological Response: The trigger can lead to physical issues such as muscle tension, release of stress hormones and increased heart rate.
• Emotional Response: Triggers may also lead to emotional responses such as frustration, irritability, anxiety and others.
• Behavioural Response: These physiological and emotional effects may impact your behaviour and lead to withdrawal, procrastination, difficulty concentrating or even outbursts.
• Chronic Stress and Burnout: Ignoring these triggers, physiological, emotional and behavioural responses can ultimately lead to chronic stress and burnout.

Impacts of Workplace Stress

Now that we know the causes, let’s see how workplace stress can affect you. Common effects of stress in the workplace include:

• Physical and mental health issues: Stress can impact a person physically and it may lead to headaches, stomach-aches, muscle tension, high blood pressure, and sleep disturbances. Excessive workplace stress can cause mental health problems such as anxiety, depression, and burnout. All of these can affect the output.
• Reduced productivity: One of the primary effects of stress is reduced productivity because the employee may struggle to concentrate, make decisions, and complete tasks efficiently. Thus, the output gets slower and leads to more errors.
• Increased absenteeism: Chronic stress can lead to more sick days taken because of mental and physical health conditions. This in turn affects the workflow and productivity.
• Decreased job satisfaction: Constant stress and work pressure can significantly lower motivation and job satisfaction. If an employee is under stress, then no amount of motivation will help until the root cause is addressed.

What are the 5A’s of Stress Management?

The 5A’s of stress management can be used for workplace stress management too:

1. Avoid

Address an issue or a task as soon as it arises. Postponing an issue may lead it to brew and thus get bigger than it originally was. This, in turn, increases stress levels in your body. Take control of the situation and avoid unnecessary stress.

2. Alter

If possible, alter your work routine and prioritise. You don’t have to do everything in one day. Have a well-maintained schedule that balances your workload and personal life.

3. Accept

You must be ready to accept the fact that stress can originate from any source or situation. Instead of getting affected by an unchangeable situation, accept it and take steps to overcome it. Know your strengths and work accordingly. Learn from your poor judgments and learn to forgive. Just let go and forgive, you will feel lighter and stress-free.

4. Active

Be physically active throughout the day. Exercise your brain which will help you enhance your memory, mood, and sleep and reduce tension and worry.5. Adapt

Be more flexible and adapt to the demands of your as and when required. Adapting to newer challenges in the workplace will automatically engage your brain and thus reduce your stress significantly.

A Final Word

Breaking the cycle of workplace stress requires a proactive and consistent approach. By identifying triggers, implementing stress-reduction techniques, and prioritizing self-care, you can create a healthier and more fulfilling work experience. Remember that managing stress is an ongoing process, not a one-time fix. Be patient with yourself and celebrate your progress along the way.

Sources:

• https://wethrive.net/blog/the-top-10-causes-of-stress-at-work/
• https://www.forbes.com/councils/forbeshumanresourcescouncil/2021/10/20/five-techniques-for-managing-workplace-stress/
• https://www.betterhealth.vic.gov.au/health/healthyliving/work-related-stress
• https://www.healthline.com/health/work-stress
• https://www.mind.org.uk/information-support/tips-for-everyday-living/how-to-be-mentally-healthy-at-work/work-and-stress/