Employees Reveal How Stress Affects Their Jobs

How stress affects the workplace

Although workers in stressful careers can struggle the most, stress can impact workers in every industry. Everyone handles stress differently, so the negative effects of workplace stress are often displayed in different ways. It’s important to address the situation if you notice an employee begin to experience one or more of these common side effects:

• Low employee engagement: Stressed employees tend to be less engaged in their work. Gallup found that 56 percent of employees who reported feeling a lot of stress the previous day were actively disengaged at work, compared to 30 percent of employees who were engaged at work. According to Gallup, lack of engagement costs the global economy $8.8 trillion in lost productivity each year.
• Lack of focus and productivity: Many employees report that they have difficulty focusing on tasks at work because of stress, which can result in lower employee productivity.
• Poor employee performance: Employees may make errors and/or miss their deadlines because of stress, resulting in lower employee performance and a reduction in product and/or service quality.
• Tense company culture: Stress can negatively impact your company culture. For example, stressed employees may have trouble getting along with their co-workers or superiors. Others may also be frustrated that they must pick up the slack of a stressed employee.
• Increased absences or tardiness: Stress can cause employees to show up late or miss work altogether.
• Injuries and illnesses: Stress takes a physical toll on the human body. For example, stress can play a part in problems, such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression and anxiety.

Tips to relieve work stress and improve health

Though stress is a daunting, pervasive problem, there are many ways to reduce its emotional impact on human lives and its financial punch on a company’s profit and loss statement. 

1. Use employee assistance programs.

Employee assistance programs (EAPs) that include work-life services are proven to reduce employee stress, improve employee turnover and boost productivity. Furthermore, research has shown that EAPs directly reduce disability claims.

Organizations are proactively addressing workplace stress to compete in today’s uncertain marketplace, and employee assistance programs can help improve work-life balance and engagement. Comprehensive EAPs offer guidance not only to individual workers but to organizations as a whole with useful advice on team building, interpersonal skills development and navigating change.

2. Track your stress levels.

One effective way for workers to manage stress is to track their stressors for at least a week. In a journal, write down situations where you felt your stress level increase. Record the circumstances of the incident. Where were you? Who were you with? How did you respond to the situation? Did you raise your voice? Did you retreat from the situation? Knowing what got you stressed and your reactions will assist in deciding how to best handle these situations in the future.

3. Set boundaries.

Time and task management (also known as work management) are vital to resolving workplace conflict. If you’re overtaxing yourself, burnout is bound to happen. Aim to always keep a healthy work and family life balance. When feeling tired or overwhelmed at work, take a break and go for a short walk. Eat lunch away from your desk each day to give yourself a mental vacation. Remember to prioritize the most important work tasks and delegate responsibilities when it’s plausible.

4. Build workplace support systems.

Develop a support system to alleviate stress at work. Connect with colleagues as a way to help keep stress levels under control. When you’re feeling overwhelmed, find a trusted member within your workplace to talk things through. Remember to remain supportive in turn when a co-worker is feeling stressed and needs help.

If you feel as though there is no one you can lean on, focus on making new friends at work. You could also have a strong support system outside of the office. Talk to friends and family members about what is bothering you at work. Outside influences can sometimes give you much-needed perspective on the situation.

5. Maintain your physical health.

Remember to stay healthy to improve your stress levels. Your food choices and exercise habits have a large impact on how you feel throughout the day. A common problem is that stressed individuals turn to “comfort” food, such as sweets and fried dishes, to alleviate stress. These foods cause blood sugar levels to crash and your mood is likely to worsen.

Instead, eat a well-rounded diet made up of mostly lean proteins, vegetables, fruits and healthy fats. Avoid caffeine, nicotine and alcohol since these substances are detrimental to your mental health. Aim for at least 30 minutes of exercise each day to boost your mood. Multiple studies show a healthy diet can impact productivity positively.

Managing workplace stress successfully

Even though stress is a common hurdle for employees, there are effective strategies for reducing it if employees and employers work together. For example, if your employer offers resources like employee assistance programs or health and wellness programs, take advantage of them. It’s important to recognize when workplace stress is affecting you and let your employer know, so they can help. Most employers understand that supporting you benefits them too. 

Erin Donaghue and Ned Smith contributed to this article.