Work-related Stress is not just about burnout — it's a cultural shift
What is work-related stress?
Work-related stress is a physiological and psychological reaction when an employee experiences more demands on their job than their coping mechanisms allow for; commonly as a result of excessive workload, high pressure, limited control, and/or poor work/life boundaries. The effects of work-related Stress include:
- Mental health (depression, Anxiety, Irritability)
- Physical health (headaches, Fatigue, sleeping issues)
- Behavior (social withdrawal, over-Working, burn-out)
Stress is now classified by the who as a significant occupational health risk and is among the most common causes of mental health problems and decreased productivity.
Reasons why modern work environment increases Stress
The way we work has changed dramatically over the past ten years. Technology and flexible working arrangements were supposed to reduce the pressure of modern life, however many times have resulted in greater pressures.
1. Always-on digital culture
We live in a digital culture where emails, slack messages, WhatsApp groups, and notification apps have created barriers to disengage from our jobs. No clear line exists between work and personal life; there is an expectation to reply immediately; and an added layer of anxiety because "you've been seen" but "not replied". This creates a condition of perpetual cognitive awareness which limits your mental recovery.
2. Greater workload with reduced boundaries
Because many organizations are using lean teams and operate within highly competitive markets many employees are having to take on multiple roles.
A single person responsible for managing tasks of multiple people; unrealistic deadlines; and frequent context switches will lead to cognitive overload and decision fatigue over time.
3. Productivity pressure & performance culture
In today's workforce many organizations focus on output rather than employee wellness.
Employees are encouraged to be productive all day; Fear of being replaced; and endless comparisons to colleagues. According to a 2023 workplace report, 44 percent of workers feel burned out frequently and highlights how big of an issue this is becoming.
4. Job uncertainty & Financial pressures
Job instability worries are particularly high in emerging countries such as India.
Concern about layoffs; Gig economy uncertainty; and Financial obligations at an early age create a persistent state of chronic anticipatory stress.
5. Working remotely & overlapping boundaries
Remote work provides flexibility, yet it eliminates organizational structure.
Extended work hours; lack of spatial separation between the workplace and living space; and inability to mentally "turn off" are some examples of how employees may experience additional pressure while working remotely. Many remote workers claim to work longer hours than they used to in traditional offices.
6. Lack of emotionally supportive work environment
Most employers are focused on performance-based evaluations but do not support the emotional needs of their employees.
Limited access to mental health services; stigma surrounding burnout; and perceived weakness if asking for help are some ways that employees experience the absence of emotional support in the workplace. Without this type of support employees' stress levels build up silently.
Warning Signs That Work Stress Is Taking Its Toll
Work related stress doesn't usually occur suddenly. It develops over time.
Emotional Indicators
- Being irritable or having very little patience for frustrations
- Easily feeling overwhelmed
- Lack of Motivation
Cognitive Indicators
- Trouble focusing on the present moment
- Forgetting things
- Consistently mentally fatigued
Physiological Indicators
- Recurring headaches or muscle strain
- Trouble sleeping
- Exhaustion even after rest
Behavioral Indicators
- Continually putting off important tasks
- Working late consistently
- Avoiding interaction or meetings.
Significant indicator: you're getting by but consistently feel tired
Psychology of Work Stress
From an academic standpoint, repeated activation of the body's stress response system is considered to be chronic work stress.
When stress becomes ongoing:
- Levels of cortisol are increased.
- The quality of sleep has decreased.
- Ability to regulate emotions declines.
Ongoing exposure to these factors increase risk of developing the following conditions:
- Anxiety Disorders
- Depression
- Burnout Syndrome
Case Study (Anonymous)
A 32 year old marketing professional from Mumbai came to see us due to ongoing fatigue, irritability and problems with falling asleep. At the time of the presentation she had been working remotely for a multinational organization and said that she worked anywhere from 10 – 12 hours per day.
Although she felt that she was "appreciated" in her job; she stated that she felt "mentally drained all the time." Her weekends were essentially used to recover from the fatigue she experienced during the week instead of resting.
Initially, she attributed her condition to her own lack of personal strength; however our assessment indicated that she exhibited classic indicators of occupational burnout, and also indicators of anxiety.
With use of structured therapy techniques; setting boundaries around her work; and reducing the demands placed upon her in terms of workload; her symptoms began to decrease over time. The major difference was not simply learning how to cope with the stressors — but actually rethinking the way she viewed her relationship with her work.
Impact Of Modern Work On Mental Health
Chronic stress at work can cause:
- Burnout Syndrome: Feeling emotionally drained and detached from others
- Anxiety Disorder: Ongoing fear of performing poorly.
- Depression: Lack of interest in doing anything, and loss of emotional feelings.
- Insomnia/Sleep Disturbances: Chronic insomnia or poor quality of sleep.
Perhaps the worst part of this issue is that many adults perceive these symptoms as "just what happens in adulthood."
What Can You Do To Decrease Your Exposure to Work Stress?
1. Establish and Maintain Healthy Boundaries
- Have fixed hours of operation
- Only check email/messages outside work hours as necessary
- Dedicate a specific area as a workspace.
2. Make Time For Rest/Relaxation
- Take regular break times throughout your day
- Schedule time each day for non-work related activities
- Get enough restful sleep.
3. Manage Cognitive Load
- Utilize priority-based systems for managing tasks
- Do one thing at a time (i.e., avoid multitasking).
- Divide larger projects into smaller, more manageable pieces.
4. Regularly Disconnect From Technology
- Limit screen time post-work hours
- Disable non-essential notifications after work hours
- Designate areas/sections in your day where work will not take place.
5. Discuss Issues With Others
- Speak with manager/supervisor regarding excessive workload issues
- Communicate workload issues with coworkers/support staff
- If chronic, seek out therapy/counseling
Key Takeaways
- Stress at work has increased through modernization of the workplace. Due to constant connectivity and higher expectations, people have become stressed.
- A lack of boundaries in the separation of your work life and home life contributes significantly to the overall amount of stress you experience.
- Additionally, the pressure on you to be productive, as well as fear of losing your job can add to your overall stress.
- With many employees currently working remotely full time or part-time, they may find themselves experiencing increased levels of burn-out, if they don’t establish some structure to their day.
- Chronic stress caused by work can cause individuals to develop anxiety, depression and other issues related to burn-out.
- To prevent chronic work stress from developing into more serious issues such as anxiety, depression, etc., establishing early boundary setting and practicing good recovery habits is crucial.
Why This Matters Today
Stress from work is no longer an issue that occurs individually. Stress from work now happens systemically. The way we work today is evolving; therefore, our approach to addressing mental health must also adapt to fit within our ever-changing productivity expectations.
Identifying stress early on does not mean that you are planning to reduce your ambitions. Identifying stress early means that you will protect both your ability to perform well over time and maintain an emotionally stable and quality lifestyle.
There isn't a "healthy" worker who doesn't feel stressed every now and then. However, there is a difference between feeling stressed and knowing how to recover from those feelings of being stressed.
Frequently Asked Questions
Is work-related stress common today?
Yes. Some level of stress is normal when performing a job. However, consistent or persistent stress that causes you to lose sleep, impacts your mood and negatively affects your physical health are not acceptable and need to be addressed.
What's the best indicator that I'm burnt out versus just tired?
The main differences between being burnt out vs. being tired are: 1) Burnt out individuals suffer from extreme emotional exhaustion. 2) Burnt out workers begin to detach from the very things they once enjoyed or were passionate about regarding their job. 3) Burnt out workers lose their motivation to even show up to work. These three symptoms typically do not go away with getting enough rest.
Will working remotely create additional stress?
Yes. Working remotely provides flexibility for many workers. But if a person does not create some form of structure in their day/week/month, it may create a sense of blurred boundaries which can result in them spending more time working than they would had they been physically present in the office.
At what point should I consult a mental health professional for my work-related stress?
Consulting a mental health professional is always encouraged for any type of stress that is affecting your daily functioning for weeks or months. If the work-related stress that you're experiencing causes you to develop symptoms of anxiety, insomnia, or changes in your mood, consulting a mental health professional would likely be helpful.
