What is work stress: symptoms, causes and treatment

More and more people are talking about work stress when asked about work.. For many, employment adds meaning to their lives and contributes positively development of his identity. Others, however, consider their occupation as an unpleasant set of obligations. Tasks that qualify as irrelevant, monotonous and demanding, which makes them victims of work stress.

Beyond the preferences that each of us have at work, stress can appear on some occasions as well as on others. It is a situation that affects healthespecially if the stress is sustained or has very strong episodes of intensity.

What is work stress?

Not all people have the same capacity to adapt to stressful circumstances.. This capacity is conditioned by genetics, personality traits and the physical and mental conditions of each of us.

Stress related to the workplace can be defined as the set of emotional, cognitive, physiological and behavioral reactions related to certain adverse aspects of work. This state is characterized by high levels of excitement and distress.with a frequent feeling of not being able to cope with the situation.

A factor that becomes more important every day is the imbalance between expectations about what work should be and the realities in the world of work. Sometimes there is a great chasm between beliefs or the ideal represented and reality..

Thus, the more unattainable or less realistic the aspirations, the higher the probability of feeling disappointed and vulnerable to the harmful effects of stress.

Common symptoms of work stress

These are the most frequent symptoms, signs that indicate that a person may be suffering from work stress:

Physiological symptoms:yessweating, muscle tension, breathing difficulties, palpitations, stomach discomfort, dizziness, nausea, dry mouth, etc.Psychological symptoms:prestlessness, fear, difficulties thinking, concentrating or making decisions; negative thoughts, fear, insecurity, etc.Motor symptoms: avoidance of feared situations, nail biting, motor restlessness, going from one place to another without a specific purpose, etc.

On an emotional level, it can manifest itself in the following way:

reduced motivation; decreased self-confidence; intense emotional reactions: anger, crying, sensitivity.

Thoughts also have a central influence during episodes of stress. Regarding this, the person manifests the following symptoms:

He minimizes his triumphs.They have catastrophic ideas.Maximize your problems or failures.Turn good into bad.Assume responsibility for negative results.Jump to conclusions about what happens at work.

In behavioral terms, the subject stressed at work is characterized by the following:

Work overtime.Avoid performing certain tasks.Carry out work activities during vacations.

Other signs of work stress, according to a study published in BMC Health Services Research, are nervousness, nightmares, irritability, headaches, insomnia and gastrointestinal upset.

All these symptoms of stress significantly affect work performance, lower productivity and deteriorate the person’s well-being. Therefore, it is essential to seek professional help.

Causes of stress at work

Work stress is a physiological, cognitive, emotional and behavioral response in which different causal agents intervene. Next, we will review the most common risk factors for the development of this type of stress.

1. Long working hours

Working too many hours exhausts the body and mind. This overload reduces the person’s ability to use their cognitive and physical abilities to meet the demands of the job. In the long term, perceived inadequacy generates stress and other mental health problems associated with lack of rest.

2. Excess responsibilities

Task overload makes any employee feel overwhelmed and stressed. If you constantly perceive that you will not be able to fulfill your responsibilities and that you are always racing against time, stress and anxiety will arise and begin to deteriorate your mental health.

3. Organizational changes

Frequent restructuring or significant changes within a company can generate uncertainty and stress for workers. Changes require new adaptations and, sometimes, learning new skills, which is stressful. This is especially true if they are added as extra demands to the job responsibilities.

4. Job insecurity

The lack of security and stability in work environments is a frequent cause of stress in employees, since they live with uncertainty about their future. Not knowing if next month you will have the ability to pay your household bills, or if you will be able to cover your basic needs, is too stressful. This lack of control over their own lives also generates anxiety.

5. Lack of preparation

The lack of preparation to carry out a job generates a lot of stress in those who try to carry it out. Besides, The fear of being perceived as incompetent can affect the worker’s self-esteem and confidence.

6. Excessive supervision

Constant surveillance and scrutiny makes people stressed due to the pressure that this kind of supervision exerts. This, in turn, can negatively impact the employee’s performance, confidence, and emotional stability.

7. Inappropriate work environment

A workspace that is not ergonomic, has poor lighting, or any other factor that affects well-being, can generate stress. A good work environment is essential for productivity and mental health.

8. Lack of resources

Not having the equipment, tools or information necessary to execute the job can be very stressful. This can make the employee feel like they cannot do their tasks effectively.

9. Harassment and discrimination at work

Any form of harassment (verbal, physical or psychological) and discrimination based on gender, race, religion, sexual orientation, etc., can generate significant work stress. In addition, it can cause other types of mental problems and deteriorate self-esteem, confidence and sense of belonging in the workplace.

Treatment of work stress

The treatment of work stress is established based on the symptoms and discomforts that the person presents, as well as their intensity. Therefore, will be individually adapted to favor your evolution. There are also treatments at the group and organizational level.

Usually, The interventions used are characterized by being cognitive-behavioral.l, such as stress coping, cognitive restructuring, rational emotive therapy and behavioral rehearsal. From the cognitive perspective, intervention in erroneous cognitions, unrealistic expectations and false hopes is emphasized.

Within the techniques and programs aimed at work stress, we can also highlight control or problem-focused coping strategies, problem-solving training, assertiveness training and time management training.

So, At an individual level, we will try to improve protection or resistance resources. The objective is to optimize coping with typical stressors in the work environment and enhance the perception of control, self-esteem and the level of personal self-efficacy.

Keys to reduce the level of work stress

Are you suffering from work stress and don’t know what to do? The first course of action you should take is to seek professional help. Then, try to rely on these keys to tone it down a bit.

1. Rewarding activities

It is essential that when you leave work you do an activity that makes you feel calm, that fills you with satisfaction and happiness. Dedicate time to your relaxing hobbies, those that allow you to relax. ect and recharge.

2. Realistic goals

Set work goals that you can achieve so that they do not generate so much frustration and stress.. By having specific, clear and achievable objectives, you can work with greater conviction to achieve them without suffering as much stress during the process.

3. Time management

Don’t leave everything for the last minute. Manage your time and plan your activities in such a way that you can be efficient in what you do. You can rely on agendas or task management applications. Remember to set aside time to rest and relax.

4. Pleasant work environment

The place where you work influences your stress levels. A clean, tidy and well-lit environment can improve your productivity, which will reduce your stress.. Take short breaks to stretch or change scenery if possible.

5. Social relationships

Foster healthy relationships at work and communicate assertively. This will reduce the appearance of interpersonal conflicts that cause additional stress. A good work environment and clear and respectful communication with colleagues can make a difference.

6. Relaxation techniques

Learning techniques such as meditation, relaxation or yoga can help you reduce stress. These practices allow you to focus on the present and release accumulated tensions.

7. Positive mindset

Trying not to imagine the worst of all situations and not maximizing the mistakes you have made is essential. Mistakes and failures are an inevitable part of life. Instead of seeing them as failures, see them as learning opportunities.

8. Healthy habits

Create healthy habits such as getting enough sleep, eating well, and exercising. Exercise, in particular, reduces stress. Practice a physical activity that you enjoy.

Overcome work stress

Work stress affects a large number of people. Its causes are varied and range from long hours to harassment and discrimination in the workplace.. It is essential to recognize that each individual has a unique capacity for adaptation and resistance to stressful situations.

Despite the challenges that work stress presents, there are multiple strategies and tools available to deal with it: cognitive-behavioral treatment, relaxation and time management techniques, among others.

It is essential that people seek professional help…