Darrick Robles In 2019, the WHO classified burnout as an occupational disease. In the same year, YouGov surveyed professionals from all industries on behalf of LinkedIn. 82% of those questioned stated that they felt the effects of stress at work, 40% complained of sleep disorders . Since the Corona crisis, professionals have been exposed to many other stress factors.
Why are we so stressed from work?
“One of the most common triggers for stress is an unhealthy psychosocial work environment,” says psychologist Dag Härdfeldt. This refers to the interpersonal and social interactions that influence our behavior and our development on the job.
“In many work situations we encounter diffuse expectations, changing requirements, an unclear work-life balance and a lack of respect for leisure time,” adds Härdfeldt. Uncertain future prospects and concerns about the job can also increase stress and excessive demands.
How can I avoid stress at work?
Psychologist Härdfeldt has tips on how to deal with the 5 biggest stress factors.
Stress factor No. 1: Unhealthy Work-Life-Balance
Tip: set clear boundaries In addition to the well-known tips (check e-mails less often, limit interruptions from calls), Härdfeldt recommends making changes when working from home in order to draw the line between work and free time more clearly.
“Every situation and every workplace is different. In any case, employees working from home should try to separate their workplace from their leisure time,” says Härdfeldt. This means that you should not use your laptop in bed if possible.
“Our brain is conditioned to react to our physical environment and the activities that take place in it,” says Härdfeldt. After work, it’s best to put your work things away or put them in a box so that you can really switch off.
Stressor #2: Unrealistic time management
Tip: Define small goals One of the main triggers for stress is poor time management. Härdfeldt explains that this is often due to the uncertainty of how long different work steps could take before the deadline.
“The solution is to break down larger tasks into main goals and sub-goals,” Härdfeldt recommends. The main goal is the end result — say, a presentation. The sub-goals are the small goals you need to accomplish in order to get there.
The main difference between a main goal and a sub-goal is that it is more difficult to determine when you have achieved your main goal. It can also feel like you’re never really done. “For example, you can keep improving or practicing a presentation,” explains Härdfeldt. Subtasks can be created in such a way that they can be classified as complete or incomplete.
The idea behind this is to reduce the number of decisions the brain has to process. By breaking the entire task down into manageable steps, it’s much easier for the body’s stress system to handle.
Stress factor #3: Changing or high demands
Tip: Learn to say no (even if it is difficult) Sometimes it is necessary to say no to certain things. However, it has been shown that this is particularly difficult for people in whom the personality trait “tolerance” is very pronounced.
“Agreeableness is associated with a greater sense of empathy, kindness, and compassion,” explains Härdfeldt. More agreeable people tend to say yes to reduce the likelihood of conflict.
The first step in learning how to say no is to endure the emotions that come with it. Then you have to learn to accept those feelings in order to increase your tolerance.
“If you want to learn how to say no, you should simply do it more often. You don’t owe everyone an explanation,” says Härdfeldt. For example, when you’re talking to your manager, you might want to explain your “no” more, but say it directly and clearly: “Right now I’m working on X, so I can Don’t do Y now. I can do it on Thursday.”
Stressor #4: Less social interactions
Tip: Don’t forget to exchange ideas with others Working from home has had an impact on the way we communicate with our colleagues. Instead of spontaneous conversations at the coffee machine and lunch breaks together, we now work more functionally, independently and plan targeted video conferences. In part, we continue these work habits when we return to the office.
“One of the most important things I can do is try to understand the work situation of my colleagues,” advises Härdfeldt. “It doesn’t have to be a big gesture. Something as trivial as asking how a colleague’s week was, expresses support”.
Take a minute to catch up with a colleague instead of checking your email the moment you turn on your laptop. You will find that this is a relaxation factor for both of you.
Stressor #5: Unpredictable work environment
Tip: Ask your manager for support “It is the responsibility of managers to ensure that the work environment does not adversely affect the mental health of employees,” says Härdfeldt. Remember that your manager is there for you. Agree Have regular conversations with him or her and also use the time to address possible problems and concerns.
If you are responsible for personnel yourself, you should be interested in the specific work situation of your employees. Ask if they have everything they need to do their job well.
Should I see a doctor for work-related stress?
“My advice is to talk to a doctor about stress levels before burnout develops. The earlier those affected take preventive measures, the better the prognosis,” explains Härdfeldt.
If you’ve been feeling long-term stressed or overwhelmed at work, it might be time to seek professional help.
If you feel your stress is getting worse, don’t try to suppress it. Sometimes sick leave is the best solution, even if it can be difficult to accept. Severe burnout could affect your ability to work in the long run.
