Breaking the Stress Chain: Managing Secondhand Stress Effectively

You're at work, ready to start your day with a positive mindset. As you sip your coffee and settle into your tasks, you notice a colleague sitting next to you frantically typing away, sighing loudly, and muttering under their breath. As the day goes on, you feel more anxious and stressed, even though your workload hasn't changed. By the end of the day, you're exhausted and frazzled, wondering where your good mood went.

Sound familiar? What you're experiencing is likely secondhand stress.

Just like secondhand smoke, secondhand stress is the stress we pick up from those around us. This phenomenon occurs when we observe someone else's stress, which affects our mood and mental state. Whether it's a stressed-out coworker, a worried friend, or an anxious family member, their stress can become contagious. Witnessing someone stressed, be it a colleague or a family member, can quickly impact our nervous systems.?

Research indicates that 26% of people exhibited increased cortisol levels simply by observing someone under stress. Secondhand stress is notably more contagious from a romantic partner, with 40% of individuals experiencing a stress response.

This is because our brain's mirror neurons are responsible for empathy. These neurons make us more likely to mirror the emotions and behaviours of those around us, including stress.

You don't need to see or hear someone to absorb stress; you can even smell it. Stress causes people to release specific stress hormones through their sweat, which are detected by olfactory senses by people nearby. Remarkably, the brain can distinguish whether these "alarm pheromones" are triggered by low or high-stress levels.?

And BOOM!?

That's how negativity and stress can, quite literally, drift into your workspace, and you may have:

1. Increased Anxiety: Feeling anxious without a clear reason might be a sign that you're picking up stress from someone else.
2. Fatigue: Feeling mentally and physically drained, even if you haven't been particularly active.
3. Mood Swings: Sudden changes in mood, irritability, or feeling overwhelmed can be indicators.
4. Difficulty Concentrating: Trouble focusing on your tasks because you're distracted by someone else's stress.

Research has shown that stress can be highly contagious. A study conducted by the Max Planck Institute for Cognitive and Brain Sciences found that simply observing another person in a stressful situation can trigger a stress response in our own bodies.

The good news is that there are effective strategies for managing secondhand stress. Organisations can train employees to help their workforce feel motivated and relaxed, but individuals should also know how to mitigate secondhand stress.

Start by surrounding yourself with positive individuals, as positive emotions can be just as infectious as negative ones. Prepare yourself before entering work or stressful environments. For instance, start your morning by thinking of three things you are grateful for that day. Familiarise yourself with five positive psychology habits that can shield your brain from the negativity of others:

1. Writing a 2-minute email praising someone you know.
2. Noting down three things you're grateful for.
3. Journaling about a positive experience for two minutes.
4. Engaging in 30 minutes of cardio exercise.
5. Meditating for just two minutes.

After you enter your workplace, show empathy towards colleagues who are struggling (without taking their stress). Engaging them in constructive conversations, whether to find solutions or shift their focus, can positively impact them. However, remember that empathy has limits; sometimes, you may need to step back from difficult colleagues.?

Lastly, one of the most effective ways to combat stress, whether firsthand or secondhand, is to prioritise your health. Maintain a balanced diet, get adequate sleep, and exercise regularly.

Today, we understand the importance of avoiding smoking lounges and washing our hands after being in busy airports. In the future, we may realise that enhancing our emotional immune system is our first priority for protecting our health and happiness from the stress of others. Moreover, it's not only the stress of others that impacts us, but our mindset significantly influences the happiness of those around us. Cultivating a positive mindset can enrich our lives and the lives of everyone we interact with.?