In short: many people suffer from stress without realising it, so the first step is paying attention to your physical and emotional signs and what triggers them. Then build your own strategies: set healthy boundaries, do one activity at a time, plan for the unplanned, and add yourself to your list of priorities.
If someone had asked me that question a few years ago, I would have said no. However, every Friday night my jaws were achy, and when falling asleep, they would smash so hard that I would wake up with the clank. Sometime later I was burnt out.
We can be so deep in our daily whirlwind that we don’t listen to ourselves and are totally unaware of the many signs of stress that manifest in us both physically and emotionally.
How does stress affect you? If you have an answer to that question the good news is that, if you are aware that you suffer from stress, then there is a lot you can do to prevent it.
There can be many causes of our stress and they depend on our circumstances. Abandoning the things that trigger it is not always an option, nor the solution I think. For that reason, our wellbeing depends on the strategies we use to mitigate the causes of stress.
If you believe you don’t suffer from stress, you have nothing to lose by paying a little attention, just in case. When we pay attention, we can identify what specific situations trigger that rush of cortisol. The physical symptoms vary. The usual suspects include tension on our temples, back or neck; pressure on our chest or changes in our breathing. In my case, when I started to pay attention I clearly identified which situations or people accentuated my physical reactions to stress.
Once the culprits have been identified, then you can create your own strategies that work for your circumstances. Here are a few that I have used successfully.
Set healthy boundaries – Sometimes we work to the point where our productivity and quality of our work is quite poor. This is not good for our jobs and worse still damages our wellbeing. You can choose how to set your own limits. For instance, I used to add a meeting titled “go home” in my diary to set some boundaries. Now that many of us are working from home I think this is more important than ever.
One activity at a time – For a long time we have aspired to “multitask”, the more we were able to handle at once the better. We even show off about this. In my experience, multitasking has exactly the opposite effect. We waste time retaking activities, deteriorating our concentration to do things well and are left frustrated. Using the “offline” function in Outlook or disabling notifications on your phone can be good strategies to avoid continually being distracted by notifications.
Plan for the unplanned – In most jobs it is practically impossible to create a plan and follow it faithfully. We are constantly bombarded with interruptions or new requests every day. The unexpected is inherent in our jobs so if we don’t create space for it we can end up defeated by the tsunami.
Add yourself to the list of priorities – We often have the intention to do something for ourselves after work and cancel at the last minute because of sudden demands. Taking care of ourselves is our responsibility too. If we don’t take care of ourselves stress can give way to the dreaded “burn-out”, not to mention our motivation and enjoyment of life.
Stress is a harsh reality of the world we live in. Nobody is going to come and rescue you from your issues with stress. Your health and wellbeing depend on your capacity to be proactive defining and sticking to your own strategies. It is in your hands!
It would be great if you share your strategies in the comments. I am sure you have great ideas to share too.
Frequently asked questions
How do I know if I suffer from stress?
Pay attention to your body. Common signs include tension in your temples, back or neck, pressure on your chest or changes in your breathing. In my case it was an aching jaw every Friday, and later burnout.
How can I reduce stress at work?
Identify what triggers it and create strategies for your circumstances: set healthy boundaries, focus on one activity at a time, leave space in your plan for the unexpected and make yourself a priority too.
Does multitasking increase stress?
In my experience, yes. You waste time picking tasks back up, your concentration suffers and you end up frustrated. Switching off notifications or working offline can help you focus on one thing at a time.
Can stress at work lead to burnout?
Yes. If you don't take care of yourself, stress can give way to burnout and drain your motivation and enjoyment of life. Nobody will rescue you; your wellbeing depends on defining and sticking to your own strategies.
About the author: Susana Serrano-Davey is a former CFO with over 25 years in corporate life. Today she mentors leaders and professionals, speaks about confidence and self-awareness at work, and is the author of Self-Confidence Is Overrated.
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