Is Stress Controlling You?

Imagine this: It’s Monday morning, and you’re already feeling the weight of the week ahead. Your inbox is overflowing, deadlines are stacked up, and there’s that one big project you’ve been putting off. You tell yourself it’s just another busy week, but deep down, you feel something more—a creeping sense of stress that seems to shadow your every move. But here’s the question: Is it really the workload that’s stressing you out, or is something else at play?

Let’s take a closer look at what truly causes stress at work and, more importantly, how you can take back control.

The Unseen Forces: When the World Feels Out Of Control

Sometimes, stress doesn’t originate from within us; it comes from forces far beyond our control. These are the external pressures—the ones that make us feel like we’re standing on shaky ground, no matter how hard we try to stay balanced.

Think about the last time you worried about the economy—maybe there was talk of a recession, and suddenly, your job didn’t feel as secure. Or perhaps your company announced a major restructuring, leaving you uncertain about your future. Maybe it wasn’t work at all, but personal challenges—family issues, health concerns—that made it hard to focus on anything else. These external pressures can feel overwhelming, and for a good reason—they’re often unpredictable and beyond our immediate control.

These external pressures can feel overwhelming because they’re often beyond your direct control. You can’t stop a recession, and you might not be able to prevent restructuring at work. But what you can control is how you react to these situations.

Overcoming External Stressors

1. Control What You Can: You may not be able to stop a recession or prevent a company restructuring, but you can prepare yourself. Prepare yourself, learn new skills, and build your network. Taking proactive steps shifts you from feeling powerless to feeling prepared.
2. Break Down Big Problems: Big issues like economic uncertainty can feel paralyzing. Instead of letting them consume you, break them down into smaller, manageable steps. Focus on what you can do—like budgeting better, saving more, or exploring additional income streams.
3. Seek Support: Don’t try to carry the weight alone. Talk to trusted colleagues, mentors, or loved ones about your concerns. Sometimes, just voicing your worries can lighten the load and help you see solutions you hadn’t considered.

The Hidden Stressors: The Stress We Create For Ourselves

Then there’s another kind of stress—the kind that doesn’t come from the outside world, but from within us. These are the internal pressures, the ones we create for ourselves, often without even realizing it.

• Too Much Work: It’s easy to feel like you’re drowning when your workload is unmanageable. The constant pressure to get everything done can lead to burnout and exhaustion.
• Difficulty Prioritizing: When everything seems urgent, it’s hard to know where to start. This inability to prioritize can leave you spinning your wheels, making you feel like you’re working hard but going nowhere.
• Procrastination: We’ve all been there—putting off tasks because they seem too big or too complicated. But procrastination doesn’t make the stress go away; it just builds up until you’re scrambling to catch up.

These internal pressures are within your control. And by changing your approach, you can significantly reduce the stress they cause.

Stress doesn't comes from too much workload but it primarily comes from not taking action over something that you can have some control over — Jeff Bezos

Overcoming Internal Stressors

1. Prioritize with Purpose: Not everything on your to-do list is equally important. Learn to distinguish between what’s urgent and what’s important. Use tools like the Eisenhower Matrix to focus on the tasks that truly matter and let go of the rest.
2. Break Tasks into Steps: Large tasks can feel intimidating, which leads to procrastination. Instead of letting them loom over you, break them down into smaller, manageable steps. Each step you complete will reduce your stress and increase your sense of accomplishment.
3. Take Immediate Action: Stress often builds when we avoid tasks or decisions. The longer you delay, the more overwhelming they become. By taking action—however small—you can regain control and reduce stress.
4. Invest in Self-Care: Your physical and mental well-being are crucial in how you handle stress. Regular exercise, adequate sleep, healthy eating, and mindfulness practices can boost your resilience and help you manage stress more effectively.

Shifting Your Perspective: From Stress to Strength

Sometimes, overcoming stress isn’t just about changing your circumstances—it’s about changing your perspective. Stress doesn’t have to be a constant in your life. Instead of viewing challenges as insurmountable obstacles, see them as opportunities for growth.

• Reframe the Challenge: A company restructuring doesn’t have to be a threat. It can be an opportunity to develop new skills, take on new responsibilities, or explore different career paths. The way you frame the situation in your mind can dramatically alter your experience of it.
• Focus on Growth: Stressful situations often lead to personal and professional growth. Embrace the learning and development that come from navigating tough times, and you’ll find that stress loses its grip on you.

Conclusion: Take Back Control

Stress at work can come from many sources—both external and internal. While you may not be able to control every aspect of your environment, you can control how you respond. By taking proactive steps, prioritizing effectively, and shifting your mindset, you can significantly reduce stress and regain control over your work life.

Remember, stress doesn’t have to control you. With the right strategies and a focus on what you can influence, you can overcome the stressors in your work life and not just survive, but thrive, no matter what challenges you face.

So, the next time you feel stress creeping in, ask yourself: Is stress controlling you, or are you ready to take control? The choice is yours.

Stress is not what happens to us. It’s our response to what happens. And response is something we can choose — Maureen Killoran