Navigating workplace stress positively: From surviving to thriving

Our professional endeavours occupy a fundamental aspect of our lives. For many individuals, their work serves as a vital extension of their personality and identity. Therefore, when such a significant component encounters an obstacle or a stressful incident, it can profoundly affect other areas of an individual’s life. Stress cannot be eliminated but, it can surely be managed effectively by learning new adaptive coping mechanisms.

When it comes to experiencing stress, there are two kinds of stress that a human being experiences.

Eustress: Eustress is a positive kind of stress. It enables individuals to channel the stress into a competitive mindset and also enhances their motivation. For example, when you are given an important presentation to make in front of the company’s VP. It can be stressful but it also allows you to work harder, sharpen your public speaking skills, and take the lead with responsibility.
Distress: Distress can be termed as a negative kind of stress that impacts an individual’s ability to succeed and can make them feel anxious, doubtful, and overwhelmed. This kind of stress is often associated with negative feelings such as feeling burdened, helpless, and stuck. For example, a single working mother has the responsibility to take financial responsibility for her family, pay regular EMIs, and be actively present in her children’s education and growth. This can be stress-inducing and can make her feel overwhelmed and burnt out.

It is always helpful to analyze the nature of the stress that you are experiencing. It helps you determine what approach to take in dealing with it. While some stress can be motivating, chronic stress can also be harmful and can hamper your well-being.

How to handle stress better?

The first step towards handling stress more effectively is to identify its early signs and work on enhancing your self-awareness. Identifying stress in its initial phase can prevent it from escalating.

Common signs of workplace stress:

Fatigue.
Lack of focus while completing tasks.
Inability to concentrate in the meetings.
Fumbling or forgetting words, sentences, and important key points.
Feeling demotivated to work.
Inability to meet the deadlines.
Inability to focus on the quality of the tasks.
Feeling overwhelmed, pressurized.
Frequent breakdowns.

Stress Management Techniques:

Ask what you need: Pay attention to your body, mind, and overall well-being. If you can identify what you need, for example, a break, a more flexible work arrangement, or a different task for the day, make a point to ask. It may not be possible to get what you need every time, but effective communication can create a better understanding for your team and your manager. There can be a middle ground that you can reach.
Do not hesitate to reach out for professional support: Mental Health Professionals are trained to create and provide a safe, non-judgmental space that fosters growth, healing, and support. Employee Assistance Programs offer a range of services that allow you to introspect and enhance your understanding and well-being. Individual counseling sessions with mental health experts also allow you to work on any concerns that you want to receive guidance on.
Build a supportive network: Reach out to your co-workers, colleagues, and work friends. Encourage open dialogue about stress and mental health at the workplace. The less stigmatized the topic of mental health gets, the more open and supportive environment it promotes at work. It helps foster a culture of mutual support and recognition. Employers can contribute by providing resources and creating policies that promote employee well-being, such as flexible work arrangements and wellness programs.
Goal setting: When you are going through a stressful period, developing an ability to think about the bigger picture really helps. Zoom out of the current reality and try to picture how your today’s efforts are going to pave the way to a future that you want to create for yourself. Looking at the bigger picture helps in building resilience and feeling confident in your abilities.
Cultivating a positive mindset: Adopting a positive mindset can transform how you perceive and handle stress. View challenges as opportunities for growth and learning. Embrace a problem-solving attitude, focusing on what you can control and influence. Celebrate small victories and progress, reinforcing a sense of achievement and capability.

FAQs:

How to identify the difference between eustress and distress?

It is possible to have an overlap between healthy stress and unhealthy stress. Trust your gut feeling and focus on how your body and mind are associating with the stress. If it is draining your energy and making you dread the outcome, leaving you feeling anxious then it is most probably distress. On the other hand, if it is making you feel scared yet excited to take on that challenge because you know it will help you grow, then it is most likely to be eustress.

How to cultivate a positive mindset?

You can cultivate a positive mindset by practising positive affirmations that make you feel confident and good about yourself. You can also challenge your negative thoughts by trying to find out if there’s any evidence in their favour. You can then replace them with more neutral or positive thoughts. Cultivating a positive mindset begins by developing a solution-oriented mindset that allows you to do productive thinking instead of overthinking. A solution oriented mindset makes sure you do not ruminate or catastrophize your thinking pattern and encourages a healthy and balanced mindset.