- Focus on the signs of stress at work
- Step 1: Identify Stressors to Prevent Them
- Step 2: Reduce your stressors at work
- Step 3: Educate your employer to prevent stress at work
- Step 4: Prevent the risk of stress within the company
According to the World Health Organization, “stress is the condition that occurs when there is an imbalance between a person’s perception of the constraints imposed by their environment and their perception of their own. Own resources to deal with it ”. Stress, therefore, designates both the pressures of the environment and the capacities of each person to face it, to adapt to it.
It is possible to prevent or reduce stress at work by reducing or eliminating certain stressors from the environment and by increasing the possibilities and capacities of adaptation individually.
Find out in this fact sheet how to prevent stress at work .
Focus on the signs of stress at work
Stress can be the source of many disorders, be vigilant, especially if you have not experienced them before: irritability, lack of sleep, palpitations, etc. Likewise, be vigilant if, as a manager, you notice tensions in the teams, absenteeism, delays.
Identify behavioral signs to prevent stress at work
- Awkwardness, accidents, failed acts …
- Loss of interest, inertia.
- Hyperactivity, recklessness, dispersal, tics, bitten nails …
- Increased consumption of drugs, stimulants.
- Addictive behaviors: alcohol, drugs.
- Increase in work accidents, absenteeism, sick leave.
- Relational tensions.
Spot the emotional signs
- Tendency to be irritable, impatient, susceptible, outbursts of anger.
- Nervousness, anxiety attack, panic.
- Decreased confidence in oneself, in others.
- Demotivation, guilt.
- Depreciating judgments.
- Sadness, fear.
Identify physical and physiological disorders
- Musculoskeletal disorders, low back pain, muscle tension, pain …
- Headache or stomach ache, pain in the rib cage.
- Digestive disorders or stomach pain, ulcer.
- Difficulty in breathing, asthma.
- Itching, skin diseases.
- Hair loss.
- Disorders of sexuality.
- Appetite disturbances.
- Severe or chronic fatigue, lassitude.
- Sleeping troubles.
Spot the intellectual signs
- Disturbances in attention and concentration, distraction.
- Error of judgment, slip of the tongue.
- Perception disorders.
- Difficulties in decision making.
- Loss of creativity.
- Tendency to replicate.
1.Identify stressors to prevent them
Many factors increase stress at work. Identifying them will allow you to find solutions for yourself or as a manager for your teams and to prevent stress at work.
- Increasingly high customer demands, incivility.
- Violence, verbal or physical aggression by people inside or outside the company.
- Constraints resulting from new technologies: increase in demanding work at the mental, psychological, emotional level.
- Increased responsibilities, too much autonomy in the position.
- Increase in quality control requirements, pressure on targets.
- Repetitive work, monotony of tasks, lack of autonomy.
- Much more abstract work than in the past.
- Overload of work, pressure: urgent work, time constraints.
- High workload, lack of resources, lack of time, skills gap, pressure.
- Lack of team spirit.
- Modern office layout: loss of privacy, permanent submission to others.
- Isolated work.
- Lack of recognition.
- Threat to employment, precarious work …
2.Reduce your stressors at work
Develop a personal method to better fight against tensions and disorders in everyday life.
Control your emotions
Become aware of your reactions to a stressful situation: fear, anger, aggression, sweating. Look for the first signs of these reactions and take action:
- Practice relaxation techniques that you can use while working out, such as abdominal breathing.
- Take the time to breathe, stay calm, focus on how you feel.
- Accept your emotions, understand their meaning so as not to get locked into negative emotions.
Change your thinking habits
Your beliefs, your projections can act on stress, they translate into automatic thoughts “I am not able”. Spot your automatic thoughts and delete them:
- View stressful situations in a positive way.
- Practice welcoming communication.
- Change the automatic thoughts: “I can be able to”.
- Approach the situation as a challenge or a break in continuity, not as a threat: “how do you go about being able to do it”. Set a goal.
Manage your time
- List your goals and recurring tasks.
- Rank them according to priorities, they change every day.
- Estimate the time required for each task.
- Delegate what can be.
- Hunt the time eaters.
- Assert yourself in front of others: know how to say no.
- In your schedule, make room for the unexpected.
Solve your difficulties
- Describe a detail of the problem.
- Look for all the causes of the problem.
- Look for all possible solutions.
- For each solution, consider the advantages, disadvantages, risks
- Choose the most realistic and interesting solution.
- Define the necessary means.
- Test yourself, practice.
- Take action.
- Evaluate your results.
- Positive your way of speaking: use the “I” instead of the “on”.
- Transform expressions conjugated in the past (I thought) by expressions conjugated in the present (I think), be specific.
- Be specific: facts, data, numbers.
- Eliminate negative tics and parasites (yes, but = yes, and), and formulate your thoughts in a positive way …
3.Educate your employer to prevent stress at work
You can take action and reduce your stressors. At the same time, your company will have to put in place a stress prevention policy and improve working conditions. Make your employers aware of the problem of stress:
- Meet the occupational medicine. Its role is to escalate issues to employers without naming you.
- Call your representatives and employee representatives and the CHSCT.
- Ask for an interview with your hierarchical superiors, in the human resources department.
4.Prevent the risk of stress within the company
As a company manager or department or team manager, you can prevent the rise in stress: the less your employees will be stressed, the more they will be fulfilled and efficient… and so will you.
- Reduce time constraints: plan actions as early as possible, let everyone organize themselves.
- Take into account the reality of the workload: do not overload or underload the teams.
- Leave a margin of autonomy for everyone.
- Ask yourself about working relationships: are everyone’s roles well defined? Are the responsibilities well defined? Are there any conflicts?
- Establish participatory management.
- Promote communication at all levels, everyone’s participation.
- Give signs of recognition.
- Improve working conditions: noise, heat, cold, premises, travel, schedules …
- Practice transparency.
- Avoid uncertainties about employment: precariousness, doubts about career development.