Work stress is a growing concern. While some stress can be normal, and even boost energy and focus, too much stress can affect one’s health, productivity, and personal life. Sarah Bemish, an advanced practice registered nurse specializing in psychiatry at Elliot Hospital, shares practical strategies to recognize the signs of stress, reduce its impact, and find balance.
Symptoms of work stress
Stress can start subtly, so recognizing early symptoms can be important and help decrease stress before it becomes overwhelming. Common symptoms include:
Physical symptoms:
- Increased heart rate or high blood pressure
- Muscle tension or headaches
- Upset stomach or digestive issues
- Skin breakouts or rashes
- Fatigue and low energy
Emotional symptoms:
- Irritability and anxiety
- Depression and mood swings
- Difficulty concentrating
- Increased use of alcohol or nicotine
- Withdrawing from social activities
Common causes of work stress
Causes of stress at work can vary. Recognizing the cause can help set you on the path to managing it. Some of the more common factors include:
- Workload– When it feels like there is more work than time or when it exceeds an individual’s capabilities, stress can increase.
- Unclear expectations – Uncertainty about job roles increases anxiety.
- Feeling inadequately compensated – a perceived feeling of inadequate compensation can lead to feeling unappreciated.
- Limited career growth – Feeling stuck in the same role and job can lead to frustration.
- Relationship difficulties – interpersonal conflict at work can make a stressful environment even more stressful.
- Communication overload – frequent emails, phone calls, and meetings can make it hard to disconnect and decompress.
- Job boredom – Not enough challenge can also cause stress.
How to manage work stress
- Take microbreaks
Short breaks throughout the day help reset your mind. Try to:
- Stand up and move to another area for a brief time, if able. Change of scenery can change your mind.
- Bring nature in. Even if plants cannot be permitted, having images of nature and the outdoors has been shown to reduce tension. If you can, go for a walk outside, either before, during, or after work.
- Talk about non-work subjects on lunch break – or not. Some people find relaxation in talking to others, some people need a quiet space. Know yours and use it.
- Find a hobby and prioritize high-effort recovery activities
Engaging in activities outside of work can improve mental well-being. Hobbies need to be more than passive engagement to be effective. Watching TV may seem relaxing, but activities that require more engagement—such as learning a skill or exercising—can help your brain disconnect from work more effectively.
Consider:
- Exercise- movement of any kind. Everyone has different abilities. Find one that you will enjoy- jog, garden, yoga, pickle ball, the list is endless.
- Consider learning a new craft, like pottery, art, or painting; just to name a few
- Learn a new skill- what have you been waiting to try?
- Track stress patterns
Keeping a journal of stressful moments can help identify triggers and solutions that are right for you.
Focus on:
- What causes the most stress
- When you feel most at ease
- Ways to increase positive moments at work
- Seek support
If work stress becomes overwhelming, reach out to colleagues, friends, or professionals for guidance. A strong support system can make a significant difference.
Work stress may be unavoidable, but by recognizing the signs and taking proactive steps, you can build resilience and maintain a healthy work-life balance. If stress becomes unmanageable, consider reaching out to Elliot Behavioral Health Services for additional support.
Sarah Bemish, APRN is a graduate of Rivier University in Nashua, New Hampshire and has been working in the field of mental health since 2007. She believes in a holistic treatment approach and in partnering with individuals to assist them to develop long term mental wellness. Sarah is in practice at Elliot Behavioral Health Services.