Advice for managing workplace stress as data shows Aussie workforce trying to cope with stress alone!
Amongst the chaos of everyday life, it can be very difficult to identify when workplace stress is becoming too much to cope with. We live in a society where hard work and ‘hustle culture’ are widely celebrated and whilst achieving career goals is rewarding, it’s important not to sacrifice your mental and physical health in the pursuit of these goals.
To a certain degree, some workplace stress can be considered positive, helping us to improve our productivity and produce better focus. If there wasn’t some stress, we may get a little done. However, when these stressors accumulate and we don’t make time for active rest, it becomes a threat to our well-being and can lead towards burnout.
Chronic stress can impact everyone and anyone, including even the most senior leaders. What starts as an extra hour after work or checking emails in the evening can spiral, and suddenly a desire to exceed high expectations becomes anxiety to fail them.
Some of the common symptoms of burnout include anxiety, insomnia, lack of focus, low energy and appetite as well as exhaustion and muscle tension with aches and pains. These symptoms place significant strain on our physical and mental health, potentially raising the risk of more serious conditions like high blood pressure and substance use disorders, as individuals may turn to drugs or alcohol as a means of self-coping.
A common stress response, and one that is socially encouraged, is to use alcohol to wind down after a long, stressful day. It’s counter-productive as alcohol disrupts our sleep and hijacks our rest, reducing the quality. In addition, using substances habitually to cope with stress can subtly lead to becoming at risk of dependencies that get harder and harder to manage. Alcohol addiction affects many Australians and can easily develop those in with high-achieving, high-performance lifestyles. It’s important to look for alternative solutions to manage stress decompress and reduce alcohol use.
Preventing the symptoms from worsening
For chronic stress and burnout, indeed, prevention is often better than cure. When work starts to build up, it can be hard to carve out the time for self-care. Whether it’s exercise, speaking to a loved one or engaging in practices of gratitude or mindfulness, there can be simple interventions that make a positive difference. To prevent stress from becoming overwhelming, it’s important to engage in daily stress management.
Unfortunately, recent research commissioned by The Banyans Healthcare found that almost half of managers try to resolve mental health issues alone, revealing a mindset that will only make the problem worse.
Trying to cope alone and refusing to recognise stress can cause damage to personal and professional relationships and even start to impact performance at work. Whilst it can feel daunting to make others aware of your current experiences, seeking help and being open about how your context is impacting you is the first step to making positive improvements.
Tips for improving everyday workplace stress
Whilst we can’t avoid stress completely, you are more likely to engage in actions that alleviate stress if you are accepting of the impact it’s having on your body and mind. The first step could be as simple as having a conversation with your colleague about how you can de-prioritise some of the work on a current project. There could be ways to adjust start and finish times to allow you to get to an exercise class or go for a walk. A range of small interventions can make a big difference.
Every day stress puts us at risk of further complications when it accumulates over time. To prevent this dangerous build-up, it’s helpful to take a pause and break things down into smaller, manageable tasks.
If you find your thoughts racing and spiralling into negativity, jot them down in a physical brain dump on a notepad or app and make a choice on what needs immediate attention versus what can be deferred to another day.
Just five minutes of mindfulness, whether that be in the office, at home or in your backyard, allows you to refocus your day and bring some calm. Taking a few deep breaths, a short walk around the block or writing down five things that you are grateful for, can be the small actions needed to change your perspective.
Stress management doesn’t always need to be a huge change in lifestyle, it can be as simple as starting with going to bed thirty minutes earlier every night. Sleep is proven to improve cognitive function, mood and memory, with experts recommending a minimum of 7-9 hours of sleep each night, but our response to stress can cause disruptions to our sleeping patterns.
For people experiencing the symptoms of stress and burnout, we recommend putting healthy routines in place before bed to help improve the quality and duration of sleep. For example, switch off your mobile device at least one hour before bed to reduce dopamine stimulation and allow your mind to start to relax.
“For persistent symptoms, I recommend seeking advice from a medical professional. One of the most important things to remember is that you are not alone, there is always somewhere you can turn to for help whether it’s your GP, your line manager, a friend or a family member.”… Ruth Limkin
Ruth Limkin founded The Banyans Healthcare (part of Sana Health Group) and is also the Chief Commercial Officer, helping grow the group’s network of treatment options. This includes strategies to help normalise conversations around behavioural health needs; building awareness of both the need and the services available through marketing, public relations, media engagement, partnerships and education; working alongside Sana services to promote business excellence; and working with government, universities and other stakeholders to promote excellence in the private sector.
Click here to discover Ruth’s 5 Techniques to Relieve Christmas Stress
https://consciouslivingmagazine.com.au/category/growth-and-education
