Managing Workplace Stress
1 April 2022
Stress is one of the largest contributors towards ill mental health, with the ability to manage this in a workplace setting being crucial for minimising potential issues. Without robust policies and procedures, stress can have a detrimental impact upon employee productivity and morale. While these situations may be considered temporary, there is always the possibility of issues developing further without active management, resulting in a potential employment tribunal claim and all the expense that comes with it.
What causes stress?
The first step towards managing workplace stress is to understand what may be causing it in the first place.
Some common causes of stress are:
- Excessive pressure at work
- Unhappy relationships
- Financial difficulties
- Chronic illness or injury
- Times of uncertainty
How to manage workplace stress
Take small steps
As the famous saying goes, Rome wasn’t built in a day. When we work towards goals in the workplace, it can be overwhelming if we focus solely on the end result. In the worst cases, we may give up before we even begin. Breaking things down into manageable chunks can motivate us to continue through each subsequent stage.
If your employees are experiencing stress, encourage them to look at the problem in this same way and break tasks down where possible. If their stress is relating to a large project, is it possible to reduce this into manageable chunks. By focussing on decreasing just one element of stress at a time, individuals are likely to see better results, rather than trying to eradicate it all at once.
7/11 Breathing
This is a simple exercise that can be practiced by employees who may be feeling overwhelmed, performed by breathing in to the count of seven and exhaling to the count of 11. Making the out-breath last longer than the in-breath helps the body to relax, as it triggers the parasympathetic nervous system. This distracts our minds from any worries and gives us a valuable moment of respite.
7/11 breathing can be practiced for one minute or five depending on how much stress is being experienced, and how much time is available.
Learn to set boundaries
Many of us find it hard to say no, possibly due to worries about whether we will be liked by colleagues or friends. Yet if we say yes to things we don’t agree with, we prevent ourselves from realising our true intentions.
Encouraging employees to set boundaries is important, as it allows wants and needs to be made clear to others in the workplace. Saying no doesn’t automatically make someone a bad or unhelpful person. Instead, it allows them to be more assertive and prevents resentment from building up.
Express feelings
If we fail to pay attention to our feelings, we risk allowing them to build up, which can become overwhelming while also detracting us from our true intentions.
Feelings should be viewed as important information about what is right for an individual. By understanding and expressing how we feel, we can improve our relationships inside and outside of work, helping us to achieve our goals more effectively. We can express our feelings with a loved one or friend, in some instances it could be with a trained counsellor.
Challenge negative thinking
In difficult situations, it is easy to think negatively by predicting the worst or telling yourself that things are hopeless. Rather than jumping to these conclusions, viewing situations in an alternative manner can help to prevent us from spiralling into negativity, which can be damaging to work performance.
Most of us have what Cognitive Behaviouralists refer to as Negative Automatic Thoughts (NATs). These are habitual negative ways of perceiving what is going on, and are based on belief systems rather than reality.
Examples of some common NATs are:
- “I can’t get started”
- “I’m letting people down”
- “I can’t get organised”
Encouraging your employees to identify and reframe any NATs is a useful exercise for managing stress and approaching work in a positive manner.
Take time to pause
When we are frantically busy, put on the spot, or caught up in a heated exchange, it can be difficult to make rational decisions or say the right thing.
If you suspect that your employees are experiencing these feelings, advise them to pause and allow themselves a chance to think clearly. If this is not enough, taking more time to reflect on the situation can be helpful for identifying the best response.
Meditation and mindfulness
Companies are looking for new, effective ways to boost employee wellness. The power of mindfulness has been on the rise for many employers that are looking to help improve productivity, boost mental-wellbeing, and reduce some stress in the workplace – and for good reason. Research has shown how practicing mindfulness on a regular basis can train your brain to better process emotions, stress, and help you focus on the present moment.
Meditation is a mind-body practice that’s been used for centuries to promote calmness, improve physiological balance, and improve overall health. There are many studies that have demonstrated how beneficial regular meditation can be on the mind and body. Which is why more and more companies are starting to offer a meditation program for employees.
Be active
Exercise is a great stress reliever as it releases feel-good hormones such as endorphins, while keeping us in good physical condition and giving us a break from daily activities.
People often report that they come up with their best ideas whilst running, walking, or other forms of exercise. Without the usual focus on getting things done, our mind is free to wander and come up with more creative solutions.
If you feel that an employee is not utilising their breaks, it is important to remind them of the benefits associated with time away from their desk. Any attempt to exercise during breaks, whether walking or running, is likely to help with the management of stress.
Click here for HSE ‘Stress and mental health at work’
For further advice, please get in touch today.
