Coping with stress at work and home - all you need to know

Stress is a word that we hear and use often in our everyday lives, both at home and in the workplace – but what does it actually mean?

According to the World Health Organisation (WHO),

"Stress can be defined as any type of change that causes physical, emotional or psychological strain. Stress is your body's response to anything that requires attention or action. Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being.”

In this guide, we will take a close look at how we can recognise the signs of stress in ourselves and our colleagues, and how we can put strategies in place to help us cope with stress when it appears in our lives and be as prepared for it as we possibly can.

Stress affects both the brain and the body. It may sound strange, but a little stress is good for people to perform and protect themselves, but too much stress can overwhelm them leading to a fight, a flight or a freeze response. So learning how to cope with stress is important for our mental and physical well-being.

The little bit of good stress mentioned above (also known as eustress) is a type of stress that is motivating and helps you to perform at your best. It can give you a sense of excitement and challenge. On the other hand, bad stress (also known as distress) is a type of stress that is harmful and overwhelming, leading to feelings of anxiety, depression, and exhaustion. Distress can have negative effects on both your physical and mental health.

How can we identify stress in ourselves and our colleagues?

Some of the main signs may seem obvious, but it’s worth knowing what all the indications are, as some are less obvious:

• Physical symptoms: headache, muscle tension or pain, fatigue, changes in sleep patterns, upset stomach, etc.
• Emotional symptoms: anxiety, irritability, restlessness, depression, mood swings, etc.
• Behavioural symptoms: changes in appetite, excessive alcohol or substance use, social withdrawal, etc.
• Cognitive symptoms: memory problems, difficulty concentrating, negative thoughts and self-talk, racing thoughts, etc.

Now that we have identified the various signs of stress, it’s important to recognise the different factors that can have an impact on our stress levels and these of course, will vary from person to person. Some of the main causes of stress include:

• Financial stress: debt, financial insecurity, and lack of money management skills
• Relationship stress: conflicts with family, friends, or partners
• Health problems: chronic illness, injury, or disability
• Life changes: moving, divorce, death of a loved one, or retirement
• Trauma: past or recent experiences of physical, emotional, or sexual abuse
• Social and cultural stress: discrimination, prejudice, and social isolation
• Environmental stress: noise pollution, traffic, and poor air quality
• Personal expectations and responsibilities: feeling overwhelmed or inadequate

Click here to download the full FREE guide to learn more about managing stress!