Stress at Work: Where It Comes From and How to Cope with It

Contents:

• What is stress and what types of stress are there?
• Where does stress at work come from?
• Who influences employee stress: the company, the manager, or the employee himself?
• How can an employee deal with stress?
• The main thing about stress at work in 3 points.

Margarita Pakhotina, a career psychologist and business coach, as well as an organizational consultant and member of the Association of Psychoanalytic Coaching and Business Consulting, discussed the topic of stress in the workplace. She is the author of the Telegram channel about career "Daisy Field", where she shares useful tips and strategies for career management. In her analysis, she focuses on the causes of stress, its impact on productivity, and methods for overcoming it. Understanding stress in the professional environment is important for improving work efficiency and creating a healthy team climate.

Your morning begins with checking your email—dozens of unread messages lie before you. Three calls are scheduled on your calendar, and a project deadline is rapidly approaching. Meanwhile, it's unclear what you're personally responsible for and which tasks belong to the team. This situation is familiar to many. It's important to learn to manage your time and tasks to avoid overload and increase productivity. Effectively delegating responsibilities among team members will help you focus on the most important tasks and achieve your goals.

Stress at work has become commonplace for many employees, and remote work is no exception. It's important to recognize when stress becomes dangerous and how to manage it to maintain both productivity and health. Understanding the causes of stress and implementing stress management techniques will help you avoid negative consequences, improve your emotional state, and increase overall work efficiency. Managing stress is an essential skill in today's increasingly demanding workforce. In this article for Skillbox Media's "Management" team, I share important management aspects and strategies that will help optimize processes and improve team performance. I explore key methods and tools for successful leadership and goal achievement. You'll learn about modern approaches to project management, the importance of team communication, and the role of leadership in fostering a productive work environment. This text will be a useful resource for professionals seeking to improve their management skills and adapt to a rapidly changing business environment.

• What is stress and why it can be beneficial;
• Where does stress at work come from;
• Who influences employee stress - the company, the manager, or the employee;
• How to deal with stress on your own.

What is stress and what are the types of stress?

Stress is often perceived as fatigue, anxiety, or irritation. However, in psychology and medicine, this concept has a broader meaning. Stress is the body's natural reaction to demands and circumstances that exceed its capabilities. It can arise in response to various situations, including physical, emotional, or social stress. Understanding stress as a body response helps us identify its causes and develop methods for managing it, which contributes to improved mental and physical health.

Scientists distinguish two main types of stress: acute and chronic. Acute stress occurs in response to specific situations and subsides once they are resolved. Chronic stress, in contrast, lasts longer and can be caused by ongoing problems, such as difficulties at work or in our personal lives. Both types of stress can have a significant impact on a person's physical and mental health. Understanding these types of stress helps us develop effective methods for managing them and improving our overall well-being.

• Eustress is short-term, moderate stress that is perceived as a challenge rather than a threat. It helps us focus and mobilize our energy. For example, mild anxiety before an important presentation can focus attention and enhance creativity. "Challenge stress" promotes adaptation and even increased productivity.
• Distress is chronic and uncontrollable stress that is debilitating. Constant stress, deadline pressure, and uncertainty make stress a risk factor for anxiety, insomnia, cardiovascular disease, and cognitive decline.

It's important to note that not only the stress itself matters, but also its duration and nature. Long-term stress can have a negative impact on a person's health and overall well-being. The nature of the stress, whether chronic or acute, also plays a key role in how the body copes with difficult situations. Therefore, understanding these aspects of stress is necessary for its effective management and maintaining psycho-emotional well-being.

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Adrenaline: the benefits and harms of the stress hormone, as well as ways to control its levels

Adrenaline, known as the stress hormone, Adrenaline plays an important role in the human body. It is released in response to stressful situations, activating responses that help cope with threats. This can be useful in emergency situations where a quick reaction is required. However, persistently high levels of adrenaline can lead to negative health consequences, including increased heart rate, anxiety, and difficulty concentrating. Managing adrenaline levels is essential for maintaining physical and psychological well-being. Various methods can be used to achieve this, such as regular exercise, meditation, breathing exercises, and proper nutrition. These approaches help reduce stress and normalize adrenaline levels. It is important to understand that adrenaline is necessary for survival, but too much of it can negatively impact health. A mindful approach to stress management will help maintain balance and improve quality of life.

Where Does Stress Come From at Work?

It is widely believed that the main cause of workplace stress is high workload. However, some experts argue that stress can also be caused by individual personality traits or a lack of self-regulation skills. Understanding these factors can help develop effective stress management strategies, which in turn will improve overall productivity and well-being at work.

Systematic stress in the workplace is often caused not by an employee's "weak stress tolerance," but by working conditions and corporate culture. Misunderstanding management expectations or a lack of influence on processes significantly negatively impacts the mental and physical health of employees, sometimes even more than overwork. Establishing clear communication and maintaining a healthy work environment are key to reducing stress and increasing productivity.

Chronic stress at work indicates systemic problems within the company. This can manifest itself in unclear roles, chaotic work processes, and a corporate culture that prioritizes speed over employee well-being. Effective workflow management and clear role definition can significantly reduce stress and increase productivity.

In the next section, we discuss additional causes of distress.

Who influences employee stress: the company, the manager, or the employee themselves?The level of work-related distress depends on many factors, including the company, the manager, and the employee themselves. The organization itself has the greatest influence on stress levels, while the employee's personal qualities have the least. By analyzing these dynamics, we can identify key aspects that contribute to reducing work-related distress and increasing overall productivity. The management system, corporate culture, and leadership style play a significant role in shaping the psychological climate within the team. Therefore, it is important to consider these elements for effective stress management in the workplace.

The company shapes key aspects of the work environment, including processes, norms, and corporate culture. These elements can both reduce and exacerbate the stressors affecting employees. To achieve a sustainable reduction in stress levels within the team, systemic changes at the organizational level are necessary. Without such transformations, it is impossible to create a healthy atmosphere conducive to employee productivity and well-being.

The main source of distress is usually the organizational environment. An unfavorable work atmosphere, high workload, lack of resources, and task uncertainty can significantly affect the emotional state of employees. Poor management, lack of support from management, and conflicts within the team also contribute to stress. To minimize distress, it is important to create a comfortable working environment, provide employees with the necessary resources, and maintain healthy communication within the team. These measures will help increase productivity and overall employee satisfaction.

• Workload and pace. When tasks consistently exceed the team's resources, stress accumulates. Even if employees are motivated, working "to the point of exhaustion" leads to high levels of stress and burnout.
• Unclear roles. Blurred boundaries cause conflicts, provoke a sense of injustice, and constant tension.
• Evaluation and reward. Lack of recognition and fair pay reduces engagement and increases the feeling of meaninglessness in work.
• Company culture. When overwork, hidden conflicts, or ignoring problems are the norm, employees quickly lose their resources.
• Stability and predictability. When the rules of the game change too frequently and the future is unclear, this creates chronic anxiety even in experienced professionals.

Many companies seek to reduce employee stress by resorting to quick fixes such as meditation, yoga, gym memberships, and access to psychological services. While these methods can be helpful, they often prove insufficient. Such approaches work only as temporary measures and do not replace the need for deep structural changes within the organization. To achieve sustainable results, it is important not only to offer employees stress relief tools but also to create a supportive work environment where employee needs are considered, effective communication is established, and healthy work practices are implemented.

Reducing stress in the workplace is possible through improved work organization. Such changes include: optimizing the workflow, creating a comfortable working environment, introducing flexible hours, and improving communication within the team. These measures not only increase productivity but also significantly reduce employee stress levels. It is important to consider the individual needs of employees and provide them with opportunities for professional growth and development. Effective changes in work organization contribute to the creation of a healthier and more harmonious working climate.

• implement transparent evaluation and career growth criteria;
• review work schedules;
• regularly monitor working conditions and collect feedback.

These measures will create the basis for reducing stress levels in the team, which will allow employees to work more efficiently and in a calm atmosphere. Optimizing the work environment and introducing stress management practices contribute to increased productivity and an improved overall morale in the team.

A manager acts as a link between the organization and its employees. His actions influence the extent to which employees feel clarity and support in their daily activities. A manager:

• distributes the workload and can promptly notice signs of overload;
• sets the communication style—open and respectful or conflictual and exhausting;
• creates the atmosphere within the team—whether it is possible to ask for help, whether it is realistic to combine work and personal life, whether it is safe to talk about problems.

A supportive leadership style helps reduce stress and increase employee engagement. However, managers may exhibit destructive management patterns, such as a desire for total control, fear of conflict, or a need for constant approval. These patterns are often invisible to the leader themselves, but they have a significant impact on the stress level within the team. Recognizing and working on such tendencies can significantly improve management effectiveness and create a more harmonious atmosphere within the team.

Negative personality traits can be identified using the LeaderScan bot. This tool offers the "Pathologies of Leaders" test, developed based on the model of psychiatrist Otto Kernberg. The test helps identify risk areas and potential weaknesses in management style, which can be useful for personal growth and improving leadership skills. Using LeaderScan allows you to receive valuable feedback and focus your efforts on developing an effective and harmonious approach to leadership. Employees are responsible for their emotional state. It is important to be able to set work boundaries and promptly seek help. This helps maintain psycho-emotional health and increase productivity in the workplace. The ability to manage emotions and interact effectively with colleagues helps create a harmonious atmosphere on the team. Employees can contribute to a positive atmosphere on the team, generate ideas, and raise issues about existing problems. However, they will not be able to change working conditions without the support of the company and management—this task requires a collective effort and initiative from management. In the next section, we will discuss effective strategies that will help employees reduce their level of distress in the workplace. Stress management is key to maintaining productivity and overall well-being. The right approaches and methods can significantly improve your psychological state and increase your performance. Let's look at how you can reduce distress and create a more comfortable working atmosphere.

You can check for negative traits in your management style using LeaderScan bot. This tool features the "Pathologies of Leaders" test, developed based on the model of psychiatrist Otto Kernberg. This test allows you to identify risk areas and potential weaknesses in your management style, which contributes to improving personal effectiveness and team productivity. Using LeaderScan will help you better understand your management skills and work on improving them.

How an employee can cope with stress

To work successfully in a team, it is important to clearly understand your role, areas of responsibility, and the expectations of your manager. You also need to be able to set work boundaries. In this article, I will share several exercises that will help you cope with these tasks effectively.

The "My Roles" exercise helps you identify and become aware of the various roles you play in your life. This could be the role of a parent, a professional, a friend, or a community member. In the process of completing this exercise, you will be able to deeper understand how each of these roles affects your behavior, decision-making, and emotional state.

Start by identifying a few key roles you play. Then analyze the feelings and thoughts they evoke in you. Write down the tasks and responsibilities associated with each role. This will not only help you better understand yourself but also identify potential conflicts between roles and set your priorities in life.

Regularly performing this exercise promotes personal growth, improved interpersonal relationships, and increased overall life satisfaction. Understanding your roles can be a useful tool for achieving harmony and balance in life.

• List all the roles you play at work, including informal ones, such as assistant, consultant, organizer, or motivator.
• Describe the responsibilities of each role—the tasks that have been assigned to you. For example, training newcomers, analyzing data, or resolving conflicts.
• Note how you feel in each role: what brings satisfaction and interest, and what causes irritation or exhaustion.
• Analyze the list: identify unexpected or difficult roles, consider whether they correspond to your tasks. If necessary, discuss with management the redistribution or formal recognition of some functions.

This exercise allows you to recognize hidden pressures and determine which roles promote personal growth and development, and which create stressful situations. Understanding these aspects helps improve quality of life and increase well-being.

The "Primary Task" exercise is aimed at clearly defining the key task of your company, department, or small team, as well as your role in this process. Formulate your main objective in one sentence, avoiding vague wording and clearly stating your specialization and contribution to the overall goal.

Understanding objectives at various levels helps you form a holistic view of the situation, allowing you to identify key aspects and separate them from less significant details. This skill is essential for effective problem solving and informed decision-making.

This exercise can be conducted either individually or in a team. It is especially effective in teamwork: each participant formulates the objective differently, which helps identify differences in understanding and synchronize shared ideas. Discussing the formulations with your manager is also important, as this helps clarify priorities and expectations, which ultimately contributes to more productive task execution.

Let's look at a few examples.

The company's primary goal is to develop and implement effective strategies to achieve business goals. We strive to optimize internal processes, improve customer service, and increase competitiveness in the market. An important aspect of our work is analyzing current trends and the needs of our target audience, which allows us to tailor our offerings and services. We focus on innovation and the implementation of modern technologies, which contributes to the company's growth and development in a dynamic market.

Creating convenient digital solutions for effective financial management of small businesses is our main goal. We strive to simplify accounting and tax reporting processes by providing intuitive tools. Our audience is small businesses looking to reduce the time spent on accounting operations and improve the accuracy of financial data. We offer innovative products that simplify financial management, allowing entrepreneurs to focus on growing their business.

We offer innovative solutions that improve the lives of clients in various areas. Our goal is to provide specific tools and services tailored to the needs of businesses and individuals. We analyze client needs and develop solutions that help optimize processes, increase efficiency, and improve quality of life.

The department's primary goal is to effectively achieve goals and objectives, which includes streamlining workflows, improving service quality, and enhancing client satisfaction. The department is responsible for developing strategies aimed at improving productivity and implementing innovative solutions. The team actively collaborates with other departments to achieve synergies and complete projects within established deadlines. Our primary focus is on analyzing data, identifying market needs, and adapting the company's offerings to these requirements.

Developing intuitive interfaces for the mobile app allows users to effectively manage their finances in just two clicks. Our team is focused on creating convenient and accessible solutions that simplify and make financial transactions understandable. We strive to ensure that every user can easily navigate the app and quickly find the features they need, which significantly increases the value of our product.

Work on improving the product must be focused and justified. It is important to clearly define which aspects require improvement and why. Understanding user needs and analyzing their feedback will help formulate clear improvement goals. This will not only improve the quality of the product but also enhance its competitiveness in the market.

The initial task of a small team is to optimize processes and achieve set goals. The team should focus on developing strategies that will effectively allocate resources and increase productivity. It is important to set clear priorities and organize workflows so that each team member understands their role and responsibilities. Collaboration and communication within the team are key to the successful completion of tasks. This will not only speed up work but also improve the quality of the results, which in turn contributes to achieving shared goals and strengthening the company's market position.

Testing and optimizing UX prototypes are key stages in user interface development. These processes are aimed at reducing the time it takes users to complete tasks. The primary focus is on clarity of goals and user needs. Effective UX prototypes help identify problem areas and improve interactions, which ultimately leads to increased user satisfaction and a better overall user experience. Assisting the department with prototyping is an important task aimed at improving the design and testing processes. Prototypes allow ideas and concepts to be visualized, which facilitates more effective communication between teams and clients. A clear understanding of the goals and objectives associated with prototyping helps speed up the development process and improve the quality of the final product. It is important to define the key stages of prototyping, including requirements gathering, creating mockups, and testing them. This will ensure a more structured approach and increase the likelihood of successful project implementation. The primary objective of this role is to effectively perform assigned functions and responsibilities. The focus is on ensuring high quality work, streamlining processes, and achieving set goals. Collaborating with the team and other departments is also important to ensure alignment and achieve shared results. Successful completion of these tasks requires time management skills, data analysis, and the ability to make quick decisions. A commitment to professional growth and constantly updating your knowledge are key aspects contributing to success in this role.

Conducting user research allows you to identify key interface problems and propose effective improvements aimed at improving usability. This research plays a key role in product development, as it helps understand user needs and adapt the interface to their expectations, which ultimately increases customer satisfaction and loyalty.

Conducting research for the team is an important stage in the decision-making process. It is necessary to clearly define the specific research planned for conduct, its objectives, and the expected results. This will provide the team with the necessary information to work more effectively and develop strategies. A proper understanding of the research objectives will help avoid misunderstandings and increase team productivity.

The practice of clarifying priorities involves regularly discussing expectations and priorities with your manager or team. It is important to clearly express your needs and constraints, which contributes to the formation of healthy working relationships. Using "I-messages" instead of blaming helps create a constructive dialogue. Examples of such approaches might include specific phrases that help clarify the situation and strengthen mutual understanding.

• Discuss tasks:

I am looking to optimize my work performance and suggest discussing priorities for the current week. What tasks on Project X are the main focus? Are there any changes in deadlines? I need a clear understanding of which tasks to focus on. Project Y is taking longer, and we should consider adjusting the deadlines for other tasks.

• Suggest solutions for team sync:

I suggest holding short 15-minute calls once a week to sync tasks and roles. This will eliminate misunderstandings and improve the team's efficiency. How about this?

• Try informal check-ins:

I suggest holding short meetings every two weeks to discuss emerging issues and concerns. This communication format will allow us to proactively identify and resolve potential issues, which will increase our efficiency and improve teamwork.

• Report overload:

I've noticed that the volume of current tasks exceeds my capacity. Can we discuss which ones are a priority so I can complete important tasks efficiently?

• Implement task trackers, such as Yandex Tracker, Bitrix24, or Buildin.AI. Maxim Dorofeev's book "Jedi Techniques" is useful for developing planning skills.

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When urgent and pressing tasks constantly arrive, it is important to properly organize your time and resources. First of all, assess the importance of each task and determine priorities. Use the Eisenhower Matrix to categorize tasks into important and unimportant, urgent and not urgent. This will help you focus on what truly matters.

Also, try to delegate tasks whenever possible. Discuss with colleagues who can take on some of the work to reduce the load. Don't forget about regular breaks to help you maintain focus and productivity.

Another effective method is to set clear deadlines for tasks to avoid unnecessary pressure. Consider using project management tools to help you track progress and organize your workflow.

It's also important to learn to say "no" to unnecessary tasks that can distract you from completing priorities. Set boundaries and monitor your work time to avoid burnout and increase your efficiency.

When we don't say no to useless urgent tasks or excessive workloads, we effectively forgo self-care and our well-being. It's important to learn how to set work boundaries to maintain not only productivity but also mental health. Here are some tips and practices to help you with this process.

Time blocking helps you effectively structure your day by setting clear time limits for work and rest. This method can increase productivity, minimize procrastination, and improve concentration. It's also important to communicate your time limits to your team so everyone can sync up and improve overall efficiency. Time blocking promotes better time management and helps avoid overload, ensuring a balance between professional tasks and personal time.

• "Today from 2:00 PM to 3:30 PM, I plan to focus on task X, so I'll be offline. If there's anything urgent, let me know in the chat, and I'll check it later."
• "I'm setting aside 9:00 AM to 11:00 AM in the morning to work on a report. Let me know if you need to discuss anything before then."

Pauses, movement, and biological breaks play a key role in maintaining health and productivity. Regular breaks from work help restore focus and increase efficiency. Research shows that short breaks contribute to improved cognitive function and reduced stress levels. Physical activity during these breaks, whether a simple warm-up or a walk, helps improve blood circulation and metabolism. It's important to remember that integrating biological breaks into your daily practice not only improves physical condition but also has a positive effect on your psycho-emotional state. Ensuring regular breaks and movement throughout the workday can significantly improve overall productivity and quality of life.

• Rest and exercise. Most often, we tire at work not physically, but emotionally. Movement and proper rest help us recover: they improve cognitive abilities, increase productivity, and reduce stress. It is important to prioritize proper rest over mere leisure. True rest occurs in an environment where there is no novelty, responsibility, or need to learn.
• If you have a sedentary job, stretch every hour to reduce the physiological stress caused by prolonged inactivity. To help you remember to do this, you can use special programs—for example, the Stretchly app reminds you to take breaks and offers simple warm-up exercises.
• If your schedule is full of meetings, suggest that your team shorten their length from 60 to 55 minutes. This will free up five minutes for a break—a drink of water or a snack. This approach prevents the accumulation of physical and emotional stress.
• Breathe. As trivial as it may sound, even one minute of breathing exercises helps quickly restore strength. Do them right at your desk every 1-2 hours. Prana Breath, Box Breathe Inhale, and Breathing: Health and Meditation are breathing practice apps available in Russia.

Coworker support is an important aspect of stress management. Creating small support groups and initiating joint educational activities on stress management can significantly facilitate the process of overcoming difficulties. Stress is easier to cope with in a team when you are not alone and have the opportunity to share experiences and advice. Joint actions not only strengthen mutual understanding among colleagues but also contribute to the formation of a positive atmosphere in the workplace.

• Sample proposal for a team: "What if we start a small challenge? For example, for a week we will share with each other one useful habit for reducing stress."
• Sample request for help: "I feel like I'm not coping with stress. Maybe someone has experienced something similar? Can you share how you cope?"

Keeping a stress diary is an effective tool for monitoring situations that cause stress and analyzing your own reactions to them. Regular journaling allows you to identify recurring triggers, which helps you better understand your emotional states. This approach helps you identify actions or changes that can reduce stress levels. A stress diary not only promotes self-reflection but also improves your overall psychological well-being, allowing you to find effective methods for managing stressful situations.

Set aside 5-10 minutes at the end of the day to record your thoughts and experiences. Ask yourself: “What happened?”, “What emotions did I experience?”, “What can I do to avoid a similar situation or mitigate its effects?” Regularly, about once a week, reread your entries to identify patterns of behavior and assess your progress. This will help you better understand yourself and improve your emotional management.

A stress diary entry might look like this: “Today I experienced negative emotions because of an unexpected, urgent task that was assigned to me at the last minute.” Keeping a stress diary helps you understand the causes of your worries and find ways to manage your emotions. Recording such moments contributes to a better understanding of your reactions to stressful situations and allows you to develop effective strategies for overcoming them.

Stress can arise from a lack of time to prepare and uncertain demands. These factors often lead to feelings of anxiety and worry, which negatively impact productivity and a person's overall well-being. To cope with such situations, it is important to organize your time and clearly understand the demands placed on you. Effective time management and clear goals will help reduce stress and increase self-confidence.

I felt irritable and anxious. These emotions often arise as a result of stressful situations or uncertainty. It is important to understand the causes of my feelings and find ways to cope with them. Managing my emotions can help improve overall well-being and enhance my quality of life.

I can ask my manager to clarify deadlines and task details in advance. It is also worth setting aside 10 minutes at the beginning of the workday for effective planning. This will help improve organization and increase productivity at work.

Cognitive restructuring is an effective method aimed at changing the perception of stressful situations. This approach involves asking yourself questions that promote a broader view of the problem and help find unexpected solutions. Using cognitive restructuring, you can improve your emotional state and reduce stress levels, making this method a useful tool for psychological self-development. The main goal is to replace negative thoughts with more constructive ones, which ultimately leads to a better quality of life and increased psychological resilience.

If you feel upset after criticism in a meeting, it is important to ask yourself a few questions. Formulate thoughts: “What exactly about this criticism offended me? If my friend faced a similar situation, how would I support them? How can I learn from this situation and use it to my advantage?” These questions will help you reframe the situation and channel your emotions in a constructive direction. Instead of dwelling on the negativity, focus on how you can improve your skills and increase your professional effectiveness. Approach criticism as an opportunity for growth and self-improvement.

Answers to such questions allow you to view the situation from different angles, which helps reduce emotional stress and find constructive solutions. Over time, this leads to a calmer and more effective response to stressful situations.

The Main Thing About Stress at Work in 3 Points

• Stress at work is inevitable, but not always dangerous. Short-term eustress helps you focus and grow, while chronic distress undermines your health and saps your energy over time.
• The root of the problem often lies not in the employee themselves or the volume of tasks, but in the work structure: opaque rules, chaotic processes, and a culture of "burning deadlines." Therefore, employee stress can usually only be resolved at the company and management level.
• A manager's job is to create a healthy team climate: clearly formulate goals, maintain open dialogue, and distribute the workload evenly. An employee's job is to conserve their resources: set boundaries early, use recovery practices, and remember that changing the system alone is impossible.

Skillbox Media articles are aimed at those who strive for harmony between work and personal life. We provide useful tips and strategies to help you strike a balance between professional responsibilities and personal interests. In our materials, you will find recommendations on time management, self-organization, and methods for increasing productivity, which contributes to a better quality of life. Discover effective approaches to achieving work-life balance with our articles and resources to help you create a healthy and balanced life.

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