HappierMe survey into causes of work stress.

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70-80% of workers report work related stress in most studies but the causes of it have not been studied in depth. According to a recent survey conducted by HappierMe, a self awareness platform for a happier and more successful life, the main reason for work stress among employees is too much work. The survey asked 1,000 workers from various industries and sectors to rank four possible causes of work stress: too much work, not enough recognition, conflict in relationships and our attitude to work. The results showed that 37% of the respondents chose too much work as the main reason, followed by 23% who selected not enough recognition, 21% who cited conflict in relationships and 18% who attributed work stress to our attitude to work.

 

These factors can create a sense of frustration, dissatisfaction and anxiety that can impact our physical and mental health. However, work stress is not inevitable. Here are some strategies that can help us manage and reduce it:

 

Too much work: 37% of people said that they felt stressed because they have too much work to do and not enough time to do it. This can lead to burnout, fatigue and reduced productivity. To cope with this, it is important to prioritise your tasks, set realistic deadlines, delegate when possible and take regular breaks. You can also use tools to organise your work and track your progress. It is important for employers to be mindful of how much they expect of their employees, and not overwhelm them.

 

Not enough recognition: 23% of people said that they felt stressed because they do not receive enough recognition or appreciation for their work. This can lead to low self-esteem, resentment and lack of motivation. There are two ways to deal with this. Firstly, to realise that expecting recognition is normal, but gives others the key to our happiness. Can we find a way to value ourselves, and let go of this need for external validation which causes so much of our stress? The second way is for employers to step up and recognise staff for their achievements.

 

Conflict in relationships: 21% of people said that they felt stressed because they have conflict or tension with their co-workers, managers or clients. This can lead to anger, distrust and impact collaboration. To deal with this, it is important to resolve conflicts constructively, listen actively, empathise with others and respect different opinions. Accepting other perspectives as being equally valid is so important. The more we understand ourselves, the easier it is to understand others.

 

Our attitude to work: 18% of people said that they felt stressed because of a negative attitude towards their work. This can lead to dissatisfaction, boredom and cynicism. We need to shift our mindset to being more positive. Our mind usually takes what we already have for granted and focuses on what we don’t have. With a positive attitude we can see the best in people and situations and this can make us happier and more productive. We need to bring our happiness to work rather than expecting work to make us happy. 

 

63% of our stress comes from factors not related to our workload. By understanding our own mind we can learn how to manage these ourselves, and this can contribute to us being much less stressed.

Work stress is not inevitable. By understanding the causes and effects of work stress and applying some strategies to cope with it, you can improve your well-being, performance and happiness at work.

Avoid and overcome burnout, with wisdom

Overcome Burnout

A recent poll by HappierMe suggests that 70% of employees think burnout is very common in their organization. The poll was conducted in January 2024 and 1900 people took part.

It was commonest among those who had positions of responsibility, especially among CEO’s, teachers, finance professionals, doctors, nurses and those working in mental health.

It is perhaps the silent epidemic of modern life leading to emotional and physical exhaustion. Those who are experiencing burnout may not even realize the symptoms of it unless it’s too late. It is so important to spot it early and do something about it, and better still, avoid it altogether.

Symptoms of early burnout include feeling tired all the time, or unable to cope, or getting more irritable, or not sleeping well. We don’t enjoy our work any more, and are more likely to make poor decisions. We can feel like a victim of our own circumstances.

Burnout is caused by long term stress and there are many causes of that in our lives, work is just one of them.

Work

Employers and managers are under pressure to deliver, and that pressure gets passed down to employees. In the name of efficiency, employers try to get more done from fewer people, not realizing that if an employee starts burning out, their productivity is going to decrease. They have a greater chance of going off sick or leaving their jobs. Our own ambition to be better than others and climb the ladder of success can contribute to burnout, with some employees not taking their allocated leave, or working evenings and weekends just to get ahead. We can get caught in a frenzied competitive atmosphere and not be aware we are being conditioned by it. Many self-employed people live with a constant anxiety about having enough work or money in the future, and work longer hours than if they were employed.

Personal lives

Chronic stress can be a product of our personal circumstances. We may not have enough money, or worry about not having enough in the future. That stress contributes to burnout and exhaustion. Or we may have recurring conflict in our relationships and that can wear us down. Or we might be carers dealing with challenging circumstances with no respite.

Past trauma

If we have suffered some past trauma, that may put our nervous system on high alert and the same situation can make us feel more stressed than it would others. In some surveys 70% of people have suffered some past trauma, and not everyone has resolved it.

Long term stress can lead to poor sleep, and this makes us even more irritable and prone to stress during the day.

Our need to be occupied

Our brains never switch off and the mind never gets a rest. When work finishes, digital entertainment takes over. Deep down our minds are restless and we feel uncomfortable being quiet in our own company. We scroll endlessly on social media, or watch TV, or listen to music or find other ways to try and escape from that feeling, including drugs and alcohol. The brain is an amazing machine, but it also needs periods of rest to recover and we need to recognise the importance of doing so.

What can we do to avoid and overcome burnout?

Perhaps the first step is to realize that it is common and can happen to anyone, and ask yourself if it may be happening to you. Explore the module on Stress in the HappierMe app here, and put in place practical measures to reduce your stress. Initially this could include regular breathing exercises or a meditation practice. Stress is often caused by the automatic way our mind reacts to our circumstances. A deeper self-awareness can help us be in charge of our own reactions and find fresh ways to respond. Many of the causes of stress begin in our own thinking but we are not aware of them, for example our mind comparing all the time. Understanding them can help us put them to one side and be less stressed.

Employers could also prioritize the well-being of their staff, realizing that it is in their own best interest to have employees who are not suffering from burnout.

To find out more, explore all the resources in the HappierMe app to avoid and overcome stress for the long term.

Stress vs. Anxiety: Understanding the Difference

Introduction:

In our fast-paced world, it’s not uncommon to experience feelings of stress and anxiety. While these two emotions are often used interchangeably, they have distinct differences that are important to understand. By differentiating between stress and anxiety, you can better identify what you’re experiencing and seek appropriate help or coping strategies. This blog aims to elucidate the major differences between stress and anxiety, their signs and symptoms, and provide tips to manage them effectively.

Understanding Stress:

Stress is a normal physiological response to perceived threats or challenges, often referred to as the “fight or flight” reaction. It’s typically triggered by an external event or situation, like a looming deadline at work or an upcoming exam. Once the stressful event has passed, your stress levels should return to baseline.

Symptoms of stress can vary widely from person to person, but common signs include headaches, muscle tension, chest pain, fatigue, changes in sex drive, upset stomach, sleep problems, and difficulties in concentration.

Understanding Anxiety:

On the other hand, anxiety is a sustained mental health disorder that can be triggered by stress. It involves excessive, long-lasting worry and fear about everyday situations. Unlike stress, anxiety persists even after the trigger has been removed and can interfere with daily activities.

Anxiety symptoms may include feeling nervous or powerless, having a sense of impending danger, panic or doom, increased heart rate, breathing rapidly (hyperventilation), sweating, trembling, feeling weak or tired, trouble concentrating, and having trouble sleeping.

The Intersection of Stress and Anxiety:

It’s crucial to understand when stress might be crossing over into anxiety. If feelings of stress become chronic and persist beyond the stressful situation, it may be a sign of an anxiety disorder. Furthermore, if your stress responses are disproportionate to the triggers or if they interfere with your daily life, it could indicate an anxiety disorder. In such cases, seeking professional help may be helpful.

Managing Stress and Anxiety:

While both stress and anxiety can be overwhelming, there are various strategies to manage them effectively:

Mindfulness and Relaxation Techniques: Practices like meditation, deep breathing, yoga, and progressive muscle relaxation can help reduce symptoms of both stress and anxiety. These techniques promote relaxation and can help calm the mind and body.

Exercise: Engaging in regular physical activity is not only beneficial for your physical health but also your mental well-being. Exercise releases endorphins, which are natural mood boosters, and can reduce feelings of stress and anxiety. Additionally, it provides a healthy outlet for pent-up energy and can improve sleep quality.

Time Management: Developing effective time management skills can help reduce stress levels. Prioritize tasks, create a schedule, and break down large tasks into smaller, more manageable ones. This can help alleviate the feeling of being overwhelmed and increase productivity.

Healthy Lifestyle Habits: Maintaining a healthy lifestyle can have a significant impact on managing stress and anxiety. Ensure you are getting enough sleep, eating nutritious meals, and avoiding excessive caffeine or alcohol. Taking care of your physical health can enhance your resilience to stressors and improve overall well-being.

Social Support: Reach out to friends, family, or support groups when you’re feeling stressed or anxious. Sharing your feelings with others can provide comfort, perspective, and practical advice. It’s important to remember that you don’t have to face these challenges alone.

Cognitive-Behavioral Techniques: Cognitive-behavioral therapy (CBT) is a widely used therapeutic approach for managing stress and anxiety. It focuses on identifying and challenging negative thought patterns and replacing them with more realistic and positive ones. CBT can help change unhelpful behaviors and develop coping strategies.

Self-Care: Prioritize self-care activities that bring you joy and relaxation. Whether it’s reading, taking a bath, listening to music, or engaging in hobbies, carving out time for yourself is essential in managing stress and anxiety. Remember, self-care is not selfish—it’s necessary for your well-being.

Seeking Professional Help: If stress and anxiety persist despite your best efforts to manage them, it may be beneficial to seek professional help. Mental health professionals, such as therapists or counselors, can provide valuable support and guidance in managing stress and anxiety. They can help you explore the root causes of your stress and anxiety, develop personalized coping strategies, and provide a safe space for you to express your feelings. Additionally, they may recommend other evidence-based treatments, such as medication or specific therapeutic interventions, depending on your individual needs.

Remember, seeking professional help is not a sign of weakness but rather a proactive step towards taking care of your mental well-being. It’s important to prioritize your mental health just as you would your physical health. By addressing stress and anxiety early on, you can prevent them from escalating into more severe mental health issues.

To overcome stress, explore the module on stress in the HumanWisdom app here 

To overcome anxiety, explore the module on anxiety in the HumanWisdom app here

Conclusion:

Managing stress and anxiety requires a multi-faceted approach that combines self-help strategies with professional support when needed. By incorporating mindfulness and relaxation techniques, exercise, time management skills, healthy lifestyle habits, social support, cognitive-behavioral techniques, and self-care activities into your routine, you can effectively reduce stress and anxiety levels. However, if these efforts are not sufficient, don’t hesitate to reach out to a mental health professional who can provide expert guidance and assistance. Remember, you deserve to live a life free from the burdens of excessive stress and anxiety.

Stress Management: Overcoming Root Causes and Finding Inner Peace

In today’s fast-paced world, stress has become an unwelcome companion that affects our overall well-being.  It is crucial to not only understand the root causes of stress management but also discover practical solutions to overcome its impact. In this article, we will delve into the underlying causes of stress and provide actionable strategies to manage and alleviate it, enabling a healthier and more balanced life.

Identifying the External Causes of Stress:

a. Work-related stress: Address the pressure of deadlines, excessive workload, and unhealthy work environments. Know more from humanwisdom.me

b. Relationship stress: Explore challenges in personal relationships, communication issues, and conflicts.

c. Financial stress: Discuss the anxieties associated with money, debt, and financial instability.

d. Lifestyle stress: Highlight the impact of unhealthy habits, lack of work-life balance, and inadequate self-care.

e. Major life events: Recognize the stress caused by significant life changes, such as moving, divorce, or loss. 

Identify the Internal Causes of Stress: 

a. Embrace Mindfulness and Meditation: Experience the transformative effects of mindfulness and meditation in managing stress. Try simple mindfulness exercises and meditation practices to cultivate a sense of calm and inner peace. https://humanwisdom.me/blogs

b. Engage in Physical Activity and Exercise: Take control of your stress levels through regular exercise. Explore different forms of physical activity, such as yoga, running, or dancing, and discover their stress-relieving benefits.

c. Breathe Deeply: Practice deep breathing exercises and relaxation techniques wherever you are. Feel the power of deep breathing as it activates your body’s relaxation response.

d. Manage Your Time and Prioritize: Gain a sense of control by managing your time effectively. Set priorities, organize tasks, and create a balanced schedule that reduces stress levels.

e. Make Healthy Lifestyle Choices: Optimize your stress management by adopting a healthy lifestyle. Fuel your body with proper nutrition, prioritize quality sleep, and engage in regular self-care activities. See how these choices impact your stress levels.
f. Understand yourself and how your mind works – there are many internal drivers of stress in our lives, which come from our own thinking – understanding them can help us avoid stress in our lives.

Build Resilience and Emotional Well-being:

Let’s focus on building resilience and fostering emotional well-being:

a. Cultivate a Positive Mindset: Practice positive thinking, reframe negative thoughts, and focus on gratitude and self-compassion. Witness the impact of a positive mindset on stress resilience.

b. Nurture Supportive Relationships: Surround yourself with healthy relationships and social connections that help you manage stress. Seek support from loved ones and build a network of understanding and empathetic individuals.

c. Seek Professional Support: Remember, seeking professional help, such as therapy or counseling, is a valid and valuable step in managing stress. Discover the resources available to you.

Conclusion:

Stress is a part of life, we have the power to change our relationship with it. By implementing effective strategies and cultivating resilience, we can find a path to inner peace, leading to a healthier and more fulfilling life.