Neuroscience research tells us that chronic stress can lead to an imbalance in brain chemicals, such as serotonin and dopamine, responsible for mood regulation and motivation. Prolonged stress may also impair the brain’s ability to create new connections and neurons, potentially affecting memory and learning capabilities over time.

Stress is a natural physical and emotional response to challenging or demanding situations. It arises when we perceive that demands exceed our ability to cope. While short-term stress can be beneficial, chronic stress can negatively impact our well-being.

Stress can show up in the form of frequent headaches, muscle tension, fatigue, difficulty sleeping, irritability, mood swings, anxiety, memory problems, or impaired decision-making. All of these symptoms need attention and quick interventions. When you encounter stress, your brain releases hormones such as cortisol and adrenaline, triggering the “fight or flight” response, affecting cognitive functioning, emotional regulation, and decision-making abilities.

Stress at the Workplace

Mentioned below are five common workplace triggers that lead to stress, along with a few ideas on how you can manage them better:

1. Excessive Workload and Tight Deadlines: Staying competitive requires organizations to move quickly, which may mean more work in less time. You can manage this well by breaking tasks into smaller, manageable chunks and delegating what’s possible. Also, keep your managers informed of the workload and ask for support where necessary.

2. Interpersonal Conflicts: Where there are people, there is bound to be conflict. Misaligned expectations and priorities can sometimes result in friction. Address it with empathy and respect, and bring in your manager or HR when things seem beyond your control. Remember to focus on finding solutions and common ground rather than blaming or holding grudges.

3. Uncertainty Regarding Job Security: Numerous macro global factors impact companies’ growth, forcing them to optimize costs and let go of employees. Therefore, proactively do an audit to upskill yourself regularly, network extensively and save funds for a rainy day. Being prepared will lessen the impact and prevent high stress when the eventuality does stare you in the face.

4. Lack of Work-Life Balance: In your desire to excel, you may unintentionally bring work home, take calls at late hours, use your weekends to complete pending tasks, and not have time for yourself. Setting high standards of perfectionism is another culprit. Watch out for these stress points, and schedule time for self-care, hobbies, and socializing to recharge and maintain harmony.

5. Lack of Control Over Responsibilities Or Decision-Making: In a remote + hybrid globally integrated workplace, knowing who owns and is responsible for what can get confusing. Instead of assuming and worrying, voice your concerns with your supervisor and propose solutions to increase your autonomy. Focus on areas where you do have control and make the most of those opportunities.

 Here are a few more tips to help you relax: 

• Shift from imagining and assuming to describing your concerns on paper

• Be mindful of your physiology and practice deep breaths frequently

• Hydrate, exercise, rest when needed and get sufficient sleep

• Reframe and ask yourself empowering questions, e.g. How can I vs Why?

• Express instead of ruminating; talk it out with a Coach, Counsellor or a Therapist

Stress at the workplace is a reality; eliminating it is not an option. However, learning to manage the triggers and developing effective coping strategies is always in your control.  Begin today by taking tiny steps to shift how you think and respond to events in your life. Then, focus on enhancing your well-being.