Inspired by a recent book purchase “The 5 Resets – Rewire your Brain and Body for Less Stress and More Resilience” by M Nerurkar, I’d like to share with you some thoughts about workplace stress and how to navigate it. Remote working, freelancing, the relentless pursuit of success, coupled with technological advancements like email and Zoom that blur the lines between work and personal life, have all contributed to an alarming increase in stress levels. Symptoms of stress include feeling out of control, emotional exhaustion, irritability, decreased productivity. You may have issues falling asleep or you fall asleep quickly but wake a few hours later, with very high cortisol levels, and find you’re unable to get back to sleep. By recognising these stressors, individuals can take proactive steps to manage and mitigate their impact on wellbeing.
The challenge lies not only in identifying the sources and symptoms of stress but also in knowing how to take a step back when it looks like things will spiral out of control. A number of recent studies have found that work is the number one cause of stress and it remains one of the highest reasons for workplace absenteeism. The truth is the job you are in has a significant impact, positive and negative, on your mental and physical wellness. And work stress is further complicated by broader sources of stress from relationships, finances, health, and parenting. In her book “The 5 Resets” Dr Nerurkar, talks about the steps she took to address burnout whilst working 80 hour weeks as a doctor. She describes some of her patients’ journeys to better mental health and introduces us to her 5 easy steps/resets, which I will outline below.
Recognising the Mental and Physical Sensations as Stress
When Jacinda Ardern, ex Prime Minister of New Zealand, resigned from the role, announcing that she had “nothing left in the tank”, it created shock waves around the world. But how refreshing to hear a public figure speak candidly about overwhelm, and to openly admit that she could no longer offer her best in the role! Recognising that there’s a problem is the first problem. Anyone can have stress. Whether you’re a student, a CEO, a supermarket worker, a firefighter or a prime minister, it can happen to you. And importantly, workplace stress is not just about you and your inability to cope with stress, it’s often rooted in the structures and expectations of the organisations in which you work.
Burnout vs Stress
A little bit of pressure is good for us. It creates forward momentum, productivity, even excitement. On the flipside of the coin, continuous, excessive stress with no let-up, leaves us anxious, depleted, disconnected and unable to function normally. Sometimes a job itself can cause stress, sometimes it’s caused by the work environment, or from your reaction to events based on your personality type, history, and coping skills. Sometimes it’s a mix of all the above.
Burnout is different to feeling stressed. Burnout is the result of chronic stress that doesn’t go away, rather than periods of stress associated with pressured times at work. We can tolerate bouts and periods of stress but burnout happens when stress is consistent over a long period. You may suffer from persistent fatigue, become detached, lose motivation, lose interest in work and withdraw from people around you completely. Burnout happens slowly and this is important. What happens is it can become the norm for you, making it difficult to recognise that there’s a problem that you should do something about. Today it’s classified as an illness, sharing features with and linked to depression, coronary heart disease, anxiety, increased substance abuse. If you feel you’re suffering burnout, it’s important firstly to seek help from your GP. Does your company have a wellness programme? Check if the company offers resources for stress management. This is easier in multi nationals and larger companies than in small businesses. In the case of the latter, the first step is to talk to your GP. Examining the consequences of chronic stress on physical and mental health prompts an urgent call for attention and action. An analysis of the most searched Google topics about stress in 2023 reveals a growing concern for post-traumatic stress. Employers need to be attuned to these mental health challenges and implement strategies to support their workforce effectively.
Organisations Working Towards Healthier Work Environments
By acknowledging the impact of stress and implementing practical solutions, organisations can collectively work towards a healthier and more balanced work environment. Leaders play a key role in setting realistic expectations, openly recognising contributions from employees and creating an environment that prioritises mental wellbeing.
I worked in industry for a long time and to be fair to managers, it’s a tough line to walk balancing emotional intelligence with managing staff performance. Leaders have to learn soft yet motivational skills to spot symptoms of stress, deal with stressed and sometimes chronically overwhelmed employees and create an environment that is productive. No small task. But research from countless studies show that prioritising mental health enhances job satisfaction which in turn boosts productivity and long-term success. A win-win all in.
Individuals Working Towards Work Life Balance
Whilst employers play a pivotal role in creating a workplace that promotes wellbeing, employees must play their part in actively tackling stress.
- Recognise the problem. Write down your symptoms. Consider if it’s stress from the normal peaks and troughs associated with working life e.g. end of year exams (teachers) or end of tax year (accountants), or if it’s burnout, associated with chronic, continuous stress that doesn’t go away.
- In the case of burnout, consult your GP, speak to the relevant people within your organisation and seek help from a therapist.
- Examine areas of your work you may not have thought about previously and make notes. What could make your job better? Time management, self care, boundaries, goal setting. Consider opportunities, work set-up, management style, workload, pay, colleagues. What are the organisational needs? Write down reasons for staying and, in worst case scenarios, for leaving. Don’t make rash decisions.
- Find effective time management tools to help you contain your workload (download the free version of Brendon Bouchard’s High Performance Planner online).
- Rewire your brain! Remember that what’s good for your body is good for your brain. Do micro things if you’re stuck for time. Get outside for a 10 minute walk, box breathe in the car before kids come out from school, take 1 minute breaks from your screen throughout the day, calm your inner critic using gratitude. Write down 2 things you’re grateful for every day e.g. I’m grateful I found a parking space. Dr Nerurkar suggests that you aim to make 2 small changes at a time if you want a new routine to stick.
- If you’re desperate, Dr Nerukar suggests that when stressed, ask yourself what could you do for 5 minutes that will make you feel better today?
- Finally Stop:Breathe:Be. It’s easy to get bogged down in what you’re doing and forget the big picture. The air, the sky, the grass, family and friends. My big takeaway from “The 5 Resets” was the Stop-Breathe-Be technique. If you start to panic and your inner critic is shouting harsh things at you, reset your stress levels like this. Say the word stop out loud. Then pause, and when you’re aware of your stillness, take a deep breath in and say the word Be, out loud on the out-breath. Beeeeeeeeee!
Conclusion
A job can give you a sense of purpose and meaning in your life which should never be underestimated. But it’s important for individuals and organisations to be conscious of the stressful side of work that can damage health, and to have resources at the ready to manage stress that may get out of hand. For the majority of people work is a trade off and a lifestyle choice. You may not love it but it’s a means to an end. Make the best of it. You owe it to yourself to actively and assertively engage in managing your work so you live your best life.