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.

Career psychologist and business coach, as well as organizational consultant Margarita Pakhotina, a member of the Association of Psychoanalytic Coaching and Business Consulting, explores the topic of stress in the workplace. In her Telegram career channel "Daisy Field," she shares valuable tips for managing stress in the professional environment. Stress can negatively impact productivity and overall well-being, so it is important to know how to overcome it. Pakhotina emphasizes the need to understand the causes of stress and develop strategies to reduce it, which can significantly improve the work environment and increase productivity. Morning dawns, and you open your inbox to find a ton of unread emails. Three calls are scheduled on your calendar, and a project deadline is looming. In this situation, it's difficult to understand which tasks are your responsibility and which are the responsibility of the team. This is a familiar picture for many professionals. Workplace stress has become commonplace for many people, and remote work doesn't always help avoid it. It's important to recognize when stress can become dangerous and learn coping strategies to maintain both your productivity and your health. Effective stress management includes recognizing its signs, developing relaxation strategies, and applying time management techniques. Managing stress appropriately not only increases productivity but also promotes overall well-being. In this article for Skillbox Media's "Management" editorial team, I share my knowledge and experience in the field of effective management. I highlight key aspects that will help you improve your management skills and boost your team's productivity. It's important to understand that successful management requires both strategic thinking and practical skills. I offer a review of the fundamental principles of management that will help you become a more effective leader and create a harmonious work environment. From proper goal setting to effective communication, every detail plays a role in achieving success. I also share examples of successful practices and tools that can be applied in your daily work. This material will be a useful resource for anyone who strives to develop their management competencies and achieve high results.

• 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 a complex reaction of the body to demands and circumstances that exceed its resources. In everyday life, we often associate stress with fatigue, anxiety, or irritation, but in psychology and medicine, this concept covers a broader range of phenomena. Stress can manifest itself both physically and emotionally, affecting a person's overall well-being. Understanding stress is important for developing effective methods for managing it and preventing negative health consequences.

Scientists distinguish two main types of stress: acute and chronic. Acute stress occurs in response to specific situations or events, such as exams, difficult negotiations, or injuries. This type of stress is usually short-term and can even be beneficial, as it helps mobilize the body's resources to overcome difficulties. Chronic stress, in contrast, develops gradually and can last a long time. It is often associated with ongoing problems, such as financial difficulties, relationship problems, or a heavy workload. Chronic stress can negatively impact health, leading to various illnesses and mental disorders. Understanding these two types of stress allows you to better cope with them and find effective ways to manage stress. Eustress is short-term, moderate stress that is perceived as a challenge rather than a threat. It helps you focus and mobilize your 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.

Key aspects of stress include not only its presence but also its duration and nature. Long-term stress can negatively impact health and psycho-emotional well-being. Different types of stress require individualized approaches to management and coping. Understanding these factors will help you more effectively cope with the negative effects of stress and improve your overall quality of life.

Read also:

Adrenaline: the benefits and harms of the stress hormone, as well as methods for controlling its levels

Adrenaline, known as the stress hormone, plays an important role in our body. It is produced by the adrenal glands in response to stressful situations and helps mobilize resources for a quick reaction. The benefits of adrenaline include its ability to increase physical strength, improve concentration, and boost energy levels. These effects can be helpful in emergency situations that require a quick reaction. However, excessive adrenaline production can have negative consequences. Constant stress causes elevated levels of this hormone, which can lead to cardiovascular problems, sleep disturbances, and even mental disorders. Therefore, it is important to monitor adrenaline levels in the body. There are several ways to manage adrenaline levels. Regular exercise helps reduce stress and normalize hormone production. Relaxation techniques, such as meditation and deep breathing, also help reduce adrenaline levels. Proper nutrition and adequate sleep play a key role in maintaining hormonal balance.

Therefore, adrenaline can be both beneficial and harmful, depending on its level of production. Understanding this and applying control methods will help avoid negative consequences and use adrenaline for good.

Where does stress at work come from?

It is believed that the main source of stress in the workplace is a high workload. However, some experts argue that stress can also be caused by personal characteristics of employees, as well as a lack of emotional and stress management skills. Understanding these factors allows you to more effectively cope with work-related stress and increase overall productivity.

Systematic stress in the workplace is often caused not by low employee stress tolerance, but by working conditions and corporate culture. When employees don't understand expectations or have no influence over work processes, this negatively impacts their health far more than overwork. Improving management and establishing a clear system of expectations can significantly reduce stress levels and increase employee productivity.

Chronic stress in the workplace is an indicator of systemic problems within a company. It often arises from role ambiguity, disorganized processes, and a corporate culture that prioritizes speed over employee care. Such conditions can negatively impact employee productivity and satisfaction, which harms the business in the long run. To address these issues, it's important to rethink organizational structures, improve communication, and create an environment that values ​​both employee performance and well-being.

In the next section, we'll look at additional causes of distress.

Who influences employee stress: the company, the manager, or the employee themselves?Several factors influence the level of work-related distress: the company, the manager, and the employee themselves. The organization has the greatest influence on this level, while the employee themselves have the least. Let's examine these aspects in more detail. Companies shape their culture and working conditions, which directly impact the emotional state of employees. Managers, in turn, play a key role in managing teams and creating a supportive atmosphere. The employee themselves also influences the level of distress, but to a lesser extent, as their capabilities are limited by external factors. Understanding these relationships will help you better cope with work stress and increase overall productivity.

The company forms the foundation of the work environment, defining processes, standards, and corporate culture. These elements can both mitigate and exacerbate stress factors. To achieve a sustainable reduction in employee stress levels, systemic changes at the organizational level are necessary. Without such transformations, long-term improvement in the psycho-emotional state of employees becomes unlikely.

The primary source of distress is usually organizational conditions. These factors can include ineffective management, lack of clear communication, work overload, and a lack of support from management. Understanding and addressing these organizational factors is crucial for reducing employee stress and increasing their productivity. Improving working conditions and creating a positive team atmosphere contribute not only to reducing distress but also to increasing overall job 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 conflict, provoke a sense of injustice, and constant tension.
• Appraisal and Reward. A lack of recognition and fair pay reduces engagement and increases a sense of meaninglessness.
• Company Culture. If overwork, hidden conflicts, or ignoring problems are the norm, employees quickly become disengaged.
• 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 cope with employee stress by resorting to quick fixes such as meditation, yoga, gym memberships, or access to psychological services. While these methods can be helpful, they represent only a superficial approach and are effective only as a supplement to deeper structural changes in the organization. To achieve sustainable results, it is important to implement comprehensive strategies aimed at improving workflow and creating a healthy corporate culture. Stress can be reduced by optimizing work organization. Effective time management methods, setting clear priorities, and creating a comfortable working environment contribute to the improvement of employees' psychological well-being. Implementing flexible work schedules, remote work options, and regular breaks help reduce emotional stress. Encouraging teamwork and open communication is also important, which contributes to a supportive atmosphere. Using technology to automate routine tasks frees up time for more creative and meaningful projects, thereby reducing stress and increasing productivity. Implement transparent evaluation and career development criteria; Review work schedules; Regularly monitor working conditions and collect feedback. These measures will provide the foundation for reducing stress in the workplace, allowing employees to perform their duties in a calmer and more productive environment. Creating a comfortable atmosphere in the workplace contributes to the improvement of the quality of work and the overall psycho-emotional state of employees.

A manager acts as a "transmission link" between the company and its employees. Their actions directly influence the extent to which employees feel clarity and support in their daily activities. An effective leader promotes open communication, which allows the team to better understand the company's goals and their own tasks. Key aspects of a manager's work include the ability to listen, provide constructive feedback, and support employee initiatives. Thus, the role of a manager becomes crucial for creating a productive working atmosphere and increasing team motivation.

• distributes the workload and can promptly notice signs of overload;
• sets the communication style - open and respectful or conflictual and exhausting;
• shapes the atmosphere in 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, leaders may exhibit destructive management patterns, such as a desire for total control, a fear of conflict, or a need for constant approval. These patterns may be invisible to the leader, but they have a significant impact on stress levels within the team. It's important to recognize these destructive tendencies and work to overcome them to create a healthy work environment and increase employee productivity.

You can check for negative traits using the LeaderScan bot. This tool features a "Leader Pathologies" test based on a model developed by psychiatrist Otto Kernberg. The test helps identify risk areas and potential weaknesses in a managerial style, allowing for improved leadership effectiveness and enhanced teamwork. Using tools like LeaderScan promotes self-awareness and the development of management skills, which is especially important for successful leaders.

Employees are responsible for their emotional state and must be able to set clear work boundaries. It's important to know how to seek help promptly to maintain psychological well-being and increase productivity. These skills contribute to a healthy work environment and help prevent burnout. Managing emotions and setting boundaries are key elements of successful teamwork. An employee can maintain team spirit, generate ideas, and raise work-related issues. However, changing work conditions requires a collective effort and commitment from the company and management. In the next section, we'll look at effective methods an employee can use to reduce distress. Managing stress in the workplace is essential for improving productivity and overall well-being. The right approaches will help create a more comfortable atmosphere and improve the quality of life.

You can use a bot to check for negative traits in your management style LeaderScan. This tool includes the "Pathologies of Leadership" test, developed based on the model of psychiatrist Otto Kernberg. The test helps you identify risk areas and potential weaknesses in your management style, which will help you become a more effective leader.

How to Cope with Stress as an Employee

First and foremost, it's important to clearly understand your role on the team, as well as define your areas of responsibility and your manager's expectations. It's also important to be able to set work boundaries. In this article, I'll share several exercises that will help you effectively manage these tasks.

The "My Roles" exercise helps you become aware of the different aspects of your life and identify the key roles you play. This can include professional, personal, and social roles, such as work, family, friendships, and hobbies. As you complete the exercise, you can analyze how these roles impact your life and assess your satisfaction with each of them. This exercise promotes self-awareness and helps you establish a balance between different areas of your life, which ultimately leads to a higher quality of life and improved psychological well-being.

• 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 become yours. 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, and consider whether they match your tasks. If necessary, discuss with management the redistribution or formal recognition of some functions.

This exercise helps identify hidden pressures and helps you realize which roles contribute to personal growth and which, on the contrary, lead to stress. Understanding these aspects allows you to manage your time and emotions more effectively, which ultimately contributes to a better quality of life and increased productivity.

Exercise "Primary Task". Describe the main task of your company, department, or team, as well as your role in this process, in one sentence. Avoid vague expressions and clearly define your specialization.

Understanding tasks at different levels contributes to the formation of a holistic perception and allows you to highlight key aspects, separating them from unimportant details. This skill is essential for effective problem solving and making informed decisions.

The exercise can be completed both individually and in a team. Teamwork is especially effective, since each participant formulates the task in their own way. This allows you to identify discrepancies in understanding and synchronize ideas about the goal. It is also useful to discuss task formulations with your manager to clarify priorities and expectations, which will help achieve a clearer understanding and a successful outcome.

Let's look at examples.

The company's primary goal is to optimize business processes for maximum efficiency. We strive to provide high-quality customer service, improving their experience with our products and services. It is important to build strong relationships with clients by offering solutions that meet their needs. Our goal is to develop innovative approaches and implement advanced technologies that will help strengthen our competitive position in the market. We also emphasize continuous training and development of our employees, which is a key factor in achieving success and growth.

Creating convenient digital solutions for small business financial management is our primary goal. We strive to simplify accounting and tax reporting processes by providing intuitive tools. Our target audience is small business owners looking for effective ways to optimize financial operations. Our value lies in developing products that not only facilitate accounting but also allow them to focus on business development.

We offer unique innovative solutions aimed at improving the quality of life of our clients. Our team develops products and services tailored to the specific needs of various target groups. We focus on creating real value and improving the user experience, providing a personalized approach to each client. Our goal is to help you achieve your desired results and improve your everyday life using modern technology and effective solutions.

The department's primary objective is to effectively accomplish goals and objectives while ensuring high-quality work. We strive to optimize processes, increase productivity, and improve teamwork. An important aspect of our work is the analysis and application of modern technologies to achieve the best results. The department's work is aimed at satisfying client needs and creating value for the company. We are constantly looking for new approaches and solutions to remain competitive in the market.

Developing intuitive interfaces for the mobile application allows users to quickly and easily manage their finances. An effective interface provides the ability to perform transactions in just two clicks, significantly simplifying interaction with the application. This not only improves ease of use but also adds value to users, allowing them to focus on managing their finances without unnecessary effort.

Work on improving the product must be clearly targeted and justified. It's important to identify specific areas requiring improvement and understand how these changes will impact overall performance and user satisfaction. Analyzing customer feedback and monitoring the competitive landscape will help identify key areas for improvement. This approach will ensure not only high-quality product development but also its alignment with market needs. The primary goal of a small team is to effectively achieve its goals. It's crucial to establish communication between team members so that everyone understands their roles and responsibilities. This helps optimize work processes and increase productivity. Regularly analyzing the results of work is also essential to identify weaknesses and opportunities for improvement. A well-coordinated team contributes to achieving shared goals and increasing competitiveness in the market. Testing and optimizing UX prototypes are key stages in the development process. These activities are aimed at reducing the time it takes users to complete tasks. The primary goal is to create an intuitive interface that focuses on user needs. Effective testing helps identify bottlenecks and improve product interactions, ultimately increasing user satisfaction and contributing to business goals.

Assisting the department with prototyping is an important task that requires a clear understanding of goals and processes. Prototypes serve as a basis for visualizing ideas, testing concepts, and receiving user feedback. This allows the team to more effectively develop the final product, minimizing risks and improving quality. It is necessary to determine which prototypes are required, how they will be used during the development process, and how their results will influence the final solution.

The primary goal of this role is to effectively complete assigned tasks and ensure the achievement of key results. The focus is on optimizing processes and implementing innovative solutions that contribute to increased productivity. A key aspect is collaborating with the team and other departments to ensure smooth operation and the achievement of shared goals. Success in this role requires analytical, organizational, and strategic thinking skills, which in turn contributes to business growth and development.

Conduct user research to identify key interface issues. This will allow you to propose effective improvements aimed at enhancing the usability of your product. This approach will not only improve the user experience but also increase the overall value of your product in the market.

Conducting research for the team is essential for improving the quality of work and making informed decisions. Clearly defining the objectives of the research, its significance, and the expected results will allow the team to effectively use the obtained data. This may include a market analysis, a study of user needs, or an assessment of the competitive landscape. Properly organized research will help identify key problems and opportunities, which in turn will improve the team's effectiveness and the quality of the final product.

The practice of "Clarifying Priorities" is an important aspect of effective team communication. Regularly discussing priorities and expectations with your manager or colleagues helps avoid misunderstandings and promotes healthy working relationships. It is important to clearly articulate your needs and constraints. Using "I-messages" allows you to express your thoughts and feelings without resorting to accusations, which improves communication. For example, instead of saying, "You don't understand what I need," try saying, "It is important to me that you know about my current tasks." These approaches promote more constructive dialogue and improve the effectiveness of teamwork.

• Discuss tasks:

I strive to plan my work more effectively. Let's clarify priorities this week. What tasks on project X are the main focus? Are there any changes in deadlines? It is important for me to clearly understand what to focus on. For example, project Y requires an increased amount of time. Is it possible to revise the deadlines for other tasks?

• Suggest solutions for team sync:

I recommend organizing short 15-minute calls once a week to sync tasks and roles. This will minimize misunderstandings and improve team performance. What do you think about this initiative?

• Try informal check-in meetings:

I suggest holding short meetings every two weeks to discuss current issues and problems. This will allow us to identify and resolve emerging difficulties proactively, improving the overall effectiveness of the team. Regular communication helps strengthen team spirit and increase trust among employees.

• Report overload:

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

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

Reading is an important aspect of our lives because it not only broadens our horizons but also improves our thinking skills. Books, articles, and blogs provide us with the opportunity to immerse ourselves in new ideas, cultures, and perspectives. Our ability to perceive and analyze information directly depends on how actively we read. The variety of genres and formats allows everyone to find something to their liking, whether it's fiction, scientific articles, or educational materials. Reading promotes creativity, improves vocabulary, and enhances literacy. Regular reading also helps manage stress and improves concentration. Therefore, it's worth devoting time to this healthy habit, choosing interesting and relevant materials that will enrich your inner world. When faced with a constant stream of urgent and pressing tasks, it's important to develop a time and priority management strategy. Start by analyzing your tasks: identify those that truly require immediate attention and those that can be postponed. Use the Eisenhower Matrix technique to categorize tasks into important and urgent. Prioritize and plan your day, leaving time for unforeseen situations. Set clear time limits for each task to avoid procrastination. Don't be afraid to delegate tasks if possible or ask your colleagues for help.

It's also important to learn to say "no" to nonessential requests that could distract you from more important matters. Regularly review your work processes and look for ways to optimize them. This will help you handle urgent tasks more effectively and reduce stress at work.

When we don't say no to unnecessary urgent tasks and excessive workloads, we compromise our well-being. Setting work boundaries is an important step toward maintaining emotional health and increasing productivity. Let's look at a few recommendations and practices that will help you effectively organize your work time and protect your personal space.

Time blocking can help you effectively structure your day by setting clear time slots for work and rest. This technique can increase productivity and reduce stress. It's also important to communicate your time constraints to your team so they can plan for smooth interactions with you. Proper use of time blocking helps improve concentration and time management, which ultimately leads to better results.

• "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, I'll check it later."
• "I set aside my mornings from 9:00 AM to 11:00 AM to work on a report. Let me know if you need to discuss anything before then."

Pauses, movement, and biological breaks play an important role in maintaining physical and mental health. Regular breaks from work help prevent fatigue and increase concentration levels. Research shows that short breaks during the workday contribute to improved productivity and creativity. Movement, even in the form of a light warm-up, activates blood circulation and improves metabolism. Biological breaks are essential for recuperation, stress reduction, and overall performance. Incorporating these elements into your daily practice can significantly improve the quality of life and work.

• Rest and exercise. Most often, we get tired 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 them from 60 to 55 minutes. This will free up five minutes for a break—a drink of water, a snack. This approach prevents the accumulation of physical and emotional tension.
• Breathe. As trivial as it may sound, even one minute of breathing exercises helps you quickly restore your strength. Do them right at your workplace 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. Organize small support groups and initiate joint educational events on stress management. Overcoming stress becomes easier when you are surrounded by like-minded people and can share your experiences. Teamwork not only strengthens bonds but also promotes more effective mastery of stress management strategies. Don't forget about the possibility of support from colleagues; this will help create a comfortable atmosphere and increase overall productivity.

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

Keeping a stress diary is an effective tool for monitoring stressful situations and analyzing your own reactions to them. Regular journaling allows you to identify recurring stress triggers and understand what actions or changes can help eliminate them. This method promotes a deeper awareness of your emotions and helps develop stress management strategies, which in turn can significantly improve your overall emotional well-being. Using a stress journal can be a key step toward a more harmonious life.

Set aside 5-10 minutes at the end of the day to record your thoughts and experiences. Ask yourself questions like: "What happened?", "What emotions did I experience?", "What can I do to avoid a similar situation or mitigate its effects?" Regularly, at least once a week, review your entries to identify recurring patterns and assess your progress. This approach will help you better understand your emotions and improve your self-reflection skills, which in turn promotes personal development and emotional well-being.

A stress diary entry might look like this: "Today I felt stressed because of an unexpected, urgent task that was sent at the last minute." Keeping such a diary helps you recognize and analyze the sources of stress and find ways to cope. Regular journaling will help you better understand your emotions and reactions to stressful situations.

Causes of stress can include lack of time to prepare and uncertainty about expectations. These factors can significantly impact the quality of work and overall well-being. Lack of time creates pressure, and unclear expectations lead to confusion and anxiety. To cope with these problems, it is important to set clear goals, plan your time, and clarify expectations in advance.

I experienced feelings of irritability and anxiety. These emotions arose in response to certain situations that made me uncomfortable. Irritation interfered with concentration, and anxiety created a feeling of uncertainty. It is important to understand how to cope with such feelings to improve your overall emotional state.

I can suggest discussing with your manager the need 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 work organization and increase team productivity.

Cognitive restructuring is an effective method for changing the perception of stressful situations. It involves asking yourself questions that promote a broader view of the problem. This approach helps identify non-obvious solutions and alternative points of view, which can reduce stress levels and improve emotional state. Using cognitive restructuring, you can learn to manage your thoughts and emotions, which in turn contributes to more successful overcoming of difficulties.

Criticism in a meeting can cause upset and negative emotions. It is important to ask yourself key questions: "What exactly about this criticism offended me? If my friend faced a similar situation, how would I support them? How can I benefit from this feedback? These questions will help you reframe the situation and use it as an opportunity for growth and development. Approaching criticism constructively will help you improve your professional effectiveness and self-confidence. Answering these questions allows you to view the situation from different perspectives, which helps reduce emotional stress and find constructive solutions. Over time, this helps you respond to stressful situations more calmly and effectively.

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 often only be resolved at the company and management level.
• A manager's job is to create a healthy team climate: clearly articulate goals, maintain open dialogue, and distribute the workload evenly. An employee's job is to conserve their resources: set boundaries promptly, use recovery practices, and remember that changing the system alone is impossible.

Skillbox Media articles are designed for people striving to achieve work-life balance. We offer useful tips and strategies to help you optimize your time, increase productivity, and improve your quality of life. Learn how to prioritize, manage stress, and find harmony between work and leisure. Our materials will help you create a healthy work environment and improve your relationships with loved ones. Discover effective methods for achieving work-life balance with Skillbox Media.

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