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Stress Management
How to Reduce, Prevent, and Cope with Stress
You may feel there’s nothing you can do about stress. The bills won’t stop coming, there will
never be more hours in the day, and your work and family responsibilities will always be
demanding. But you have more control over stress than you might think. Stress management is
all about taking charge: of your lifestyle, thoughts, emotions, and the way you deal with
problems. No matter how stressful your life seems, there are steps you can take to relieve the
pressure and regain control.

What is stress management?

We all respond to stress differently so, there’s no “one size fits all” solution to managing stress.
But if you feel like the stress in your life is out of control, it’s time to take action. Stress
management can teach you healthier ways to cope with stress, help you reduce its harmful
effects, and prevent stress from spiraling out of control again in the future.

No matter how powerless you may feel in the face of stress, you still have control over your
lifestyle, thoughts, emotions, and the way you deal with problems. Stress management involves
changing the stressful situation when you can, changing your reaction when you can’t, taking
care of yourself, and making time for rest and relaxation. The first step is to recognize the true
sources of stress in your life.

What are the sources of stress in your life?

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with
them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you
will begin to see patterns and common themes. Write down:

 What caused your stress (make a guess if you’re unsure)

 How you felt, both physically and emotionally
 How you acted in response
 What you did to make yourself feel better

It’s easy to identify sources of stress following a major life event such as changing jobs, moving
home, or losing a loved one, but pinpointing the sources of everyday stress can be more
complicated. It’s all too easy to overlook your own thoughts, feelings, and behaviors that
contribute to your stress levels. Sure, you may know that you’re constantly worried about work
deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing
the stress.
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To identify your true sources of stress, look closely at your habits, attitude, and excuses:

 Do you explain away stress as temporary (“I just have a million things going on right
now”) even though you can’t remember the last time you took a breather?
 Do you define stress as an integral part of your work or home life (“Things are always
crazy around here”) or as a part of your personality (“I have a lot of nervous energy,
that’s all”)?
 Do you blame your stress on other people or outside events, or view it as entirely normal
and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress
level will remain outside your control.

How do you currently cope with stress?

Think about the ways you currently manage and cope with stress in your life. Your stress journal
can help you identify them. Are your coping strategies healthy or unhealthy, helpful or
unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long
run:

 Smoking  Using pills or drugs to relax

 Drinking too much
 Bingeing on junk or comfort food
 Zoning out for hours in front of the TV
or computer
 Withdrawing from friends, family, and
activities
 Sleeping too much
 Procrastinating
 Filling up every minute of the day to
avoid facing problems
 Taking out your stress on others (lashing
out, angry outbursts, physical violence)

Learning healthier ways to manage stress

If your methods of coping with stress aren’t contributing to your greater emotional and physical
health, it’s time to find healthier ones. No single method works for everyone or in every
situation, so experiment with different techniques and strategies. Focus on what makes you feel
calm and in control.

Stress management strategy #1: Get moving

Physical activity plays a key role in reducing and preventing the effects of stress, but you don’t
have to be an athlete or spend hours in a gym to experience the benefits. Just about any form of
physical activity can help relieve stress and burn away anger, tension, and frustration. Exercise
releases endorphins that boost your mood and make you feel good, and it can also serve as a
valuable distraction to your daily worries.
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While the maximum benefit comes from exercising for 30 minutes or more, you can start small
and build up your fitness level gradually. Short, 10-minute bursts of activity that elevate your
heart rate and make you break out into a sweat can help to relieve stress and give you more
energy and optimism. Even very small activities can add up over the course of a day. The first
step is to get yourself up and moving. Here are a few easy ways:

 Put on some music and dance around

 Take your dog for a walk
 Walk or cycle to the grocery store
 Use the stairs at home or work rather than an elevator
 Park your car in the farthest spot in the lot and walk the rest of the way
 Pair up with an exercise partner and encourage each other as you workout
 Play ping-pong or an activity-based video game with your kids

Managing stress with regular exercise

Once you’re in the habit of being physically active, try to incorporate regular exercise into your
daily schedule. Activities that are continuous and rhythmic—and require moving both your arms
and your legs—are especially effective at relieving stress. Walking, running, swimming,
dancing, cycling, tai chi, and aerobic classes are good choices.

Pick an activity you enjoy, so you’re more likely to stick with it. Instead of continuing to focus
on your thoughts while you exercise, make a conscious effort to focus on your body and the
physical (and sometimes emotional) sensations you experience as you’re moving. Adding this
mindfulness element to your exercise routine will help you break out of the cycle of negative
thoughts that often accompanies overwhelming stress. Focus on coordinating your breathing with
your movements, for example, or notice how the air or sunlight feels on your skin. Getting out of
your head and paying attention to how your body feels is also the surest way to avoid picking up
an injury.

When you’ve exercised, you’ll likely find it easier to put other stress management techniques to
use, including reaching out to others and engaging socially.

Stress management strategy #2: Engage socially

Reach out and build relationships

 Reach out to a colleague at work

 Help someone else by volunteering
 Have lunch or coffee with a friend
 Ask a loved one to check in with you regularly
 Accompany someone to the movies or a concert
 Call or email an old friend
 Go for a walk with a workout buddy
 Schedule a weekly dinner date
 Meet new people by taking a class or joining a club
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  Confide in a clergy member, teacher, or sports coach

Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to
internal or external events that you perceive as threatening. There is nothing more calming to
your nervous system than communicating with another human being who makes you feel safe
and understood. This experience of safety—as perceived by your nervous system—results from
nonverbal cues that you hear, see and feel.

The inner ear, face, heart, and stomach are wired together in the brain, so socially interacting
with another person face-to-face—making eye contact, listening in an attentive way,
talking—can quickly calm you down and put the brakes on defensive stress responses like “fight-
or-flight.” It can also release hormones that reduce stress, even if you’re unable to alter the
stressful situation itself. Of course, it’s not always realistic to have a pal close by to lean on when
you feel overwhelmed by stress, but by building and maintaining a network of close friends you
can improve your resiliency to life’s stressors. On the flip side, the more lonely and isolated you
are, the greater your vulnerability to stress.

Reach out to family and friends and connect regularly in person. The people you talk to don’t
have to be able to fix your stress; they just need to be good listeners. Opening up is not a sign of
weakness and it won’t make you a burden to others. In fact, most friends will be flattered that
you trust them enough to confide in them, and it will only strengthen your bond. And remember,
it’s never too late to build new friendships and improve your support network.

Stress management strategy #3: Avoid unnecessary stress

While stress is an automatic response from your nervous system, some stressors arise at
predictable times—your commute to work, a meeting with your boss, or family gatherings, for
example. When handling such predictable stressors, you can either change the situation or
change your reaction. When deciding which option to choose in any given scenario, it’s helpful
to think of the four A's: avoid, alter, adapt, or accept.

Avoid the stressor

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised
by the number of stressors in your life that you can eliminate.

 Learn how to say “no” – Know your limits and stick to them. Whether in your personal
or professional life, taking on more than you can handle is a surefire recipe for stress.
Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to
taking on too much.
 Avoid people who stress you out – If someone consistently causes stress in your life,
limit the amount of time you spend with that person, or end the relationship.
 Take control of your environment – If the evening news makes you anxious, turn off
the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the
market is an unpleasant chore, do your grocery shopping online.

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Stress management strategy #4: Alter the situation

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you
communicate and operate in your daily life.

 Express your feelings instead of bottling them up. If something or someone is

bothering you, be more assertive and communicate your concerns in an open and
respectful way. If you’ve got an exam to study for and your chatty roommate just got
home, say up front that you only have five minutes to talk. If you don’t voice your
feelings, resentment will build and the stress will increase.
 Be willing to compromise. When you ask someone to change their behavior, be willing
to do the same. If you both are willing to bend at least a little, you’ll have a good chance
of finding a happy middle ground.
 Manage your time better. Poor time management can cause a lot of stress. But if you
plan ahead and make sure you don’t overextend yourself, you’ll find it easier to stay calm
and focused.

Stress management strategy #5: Adapt to the stressor

How you think can have a profound effect on your stress levels. Each time you think a negative
thought about yourself, your body reacts as if it were in the throes of a tension-filled situation.
Regain your sense of control by changing your expectations and attitude to stressful situations.

 Reframe problems. Try to view stressful situations from a more positive perspective.
Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup,
listen to your favorite radio station, or enjoy some alone time.
 Look at the big picture. Take perspective of the stressful situation. Ask yourself how
important it will be in the long run. Will it matter in a month? A year? Is it really worth
getting upset over? If the answer is no, focus your time and energy elsewhere.
 Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting
yourself up for failure by demanding perfection. Set reasonable standards for yourself
and others, and learn to be okay with “good enough.”

Stress management strategy #6: Accept the things you can’t change

Many sources of stress are unavoidable. You can’t prevent or change stressors, such as the death
of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with
stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier
than railing against a situation you can’t change.

 Don’t try to control the uncontrollable. Many things in life are beyond our
control—particularly the behavior of other people. Rather than stressing out over them,
focus on the things you can control such as the way you choose to react to problems.
 Look for the upside. When facing major challenges, try to look at them as opportunities
for personal growth. If your own poor choices contributed to a stressful situation, reflect
on them and learn from your mistakes.
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  Learn to forgive. Accept the fact that we live in an imperfect world and that people
make mistakes. Let go of anger and resentments. Free yourself from negative energy by
forgiving and moving on.

Stress management strategy #7: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by
nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place
to handle life’s stressors.

Develop a "stress relief toolbox"

Come up with a list of healthy ways to relax and recharge. Try to implement one or more of
these ideas each day, even if you're feeling good.

 Go for a walk  Savor a warm cup of coffee or tea

 Spend time in nature  Play with a pet
 Call a good friend  Work in your garden
 Play a competitive game of tennis or  Get a massage
racquetball  Curl up with a good book
 Write in your journal  Listen to music
 Take a long bath  Watch a comedy
 Light scented candles

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own
needs. Nurturing yourself is a necessity, not a luxury.

 Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t
allow other obligations to encroach. This is your time to take a break from all
responsibilities and recharge your batteries.
 Do something you enjoy every day. Make time for leisure activities that bring you joy,
whether it be stargazing, playing the piano, or working on your bike.
 Keep your sense of humor. This includes the ability to laugh at yourself. The act of
laughing helps your body fight stress in a number of ways.

Stress management strategy #8: Adopt a healthy lifestyle

In addition to regular exercise, there are other healthy lifestyle choices that can increase your
resistance to stress.

 Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be
mindful of what you eat. Start your day right with breakfast, and keep your energy up and
your mind clear with balanced, nutritious meals throughout the day.
 Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end
in with a crash in mood and energy. By reducing the amount of coffee, soft drinks,
chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
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  Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may
provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask
the issue at hand; deal with problems head on and with a clear mind.
 Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired
will increase your stress because it may cause you to think irrationally.

Causes of stress at work

These are typical causes of stress at work:

 bullying or harassment, by anyone, not necessarily a person's manager

 feeling powerless and uninvolved in determining one's own responsibilities
 continuous unreasonable performance demands
 lack of effective communication and conflict resolution
 lack of job security
 long working hours
 excessive time away from home and family
 office politics and conflict among staff
 a feeling that one's reward reward is not commensurate with one's responsibility
 working hours, responsibilities and pressures disrupting life-balance (diet, exercise, sleep
and rest, play, family-time, etc)

Factors influencing the effects of stress and stress

susceptibility
A person's susceptibility to stress can be affected by any or all of these factors, which means that
everyone has a different tolerance to stressors. And in respect of certain of these factors, stress
susceptibility is not fixed, so each person's stress tolerance level changes over time:

 childhood experience (abuse can increase stress susceptibility)

 personality (certain personalities are more stress-prone than others)
 genetics (particularly inherited 'relaxation response', connected with serotonin levels, the
brain's 'well-being chemical')
 immunity abnormality (as might cause certain diseases such as arthritis and eczema,
which weaken stress resilience)
 lifestyle (principally poor diet and lack of exercise)
 duration and intensity of stressors (obviously...)

Signs of stress - stress test

At a clinical level, stress in individuals can be be assessed scientifically by measuring the levels
of two hormones produced by the adrenal glands: cortisol and DHEA (dehydroepiandrosterone),
but managers do not have ready access to these methods. Managers must therefore rely on other
signs. Some of these are not exclusively due to stress, nor are they certain proof of stress, but
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they are indicators to prompt investigation as to whether stress is present. You can use this list of
ten key stress indicators as a simple initial stress test: tick the factors applicable. How did I do?

 sleep difficulties
 loss of appetite
 poor concentration or poor memory retention
 performance dip
 uncharacteristic errors or missed deadlines
 anger or tantrums
 violent or anti-social behaviour
 emotional outbursts
 alcohol or drug abuse
 nervous habits

Stress at the workplace

What is a healthy job?

A healthy job is likely to be one where the pressures on employees are appropriate in relation to
their abilities and resources, to the amount of control they have over their work, and to the
support they receive from people who matter to them. As health is not merely the absence of
disease or infirmity but a positive state of complete physical, mental and social well-being
(WHO, 1986), a healthy working environment is one in which there is not only an absence of
harmful conditions but an abundance of health-promoting ones

These may include continuous assessment of risks to health, the provision of appropriate information
and training on health issues and the availability of health promoting organisational support practices
and structures. A healthy work environment is one in which staff have made health and health
promotion a priority and part of their working lives.

What is work-related stress?

 Work-related stress is the response people may have when presented with work demands and
pressures that are not matched to their knowledge and abilities and which challenge their ability
to cope.
 Stress occurs in a wide range of work circumstances but is often made worse when employees
feel they have little support from supervisors and colleagues, as well as little control over work
processes.
 There is often confusion between pressure or challenge and stress and sometimes it is used to
excuse bad management practice.

Pressure at the workplace is unavoidable due to the demands of the contemporary work
environment. Pressure perceived as acceptable by an individual, may even keep workers alert,
motivated, able to work and learn, depending on the available resources and personal

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characteristics. However, when that pressure becomes excessive or otherwise unmanageable it
leads to stress. Stress can damage an employees' health and the business performance.

Work-related stress can be caused by poor work organisation (the way we design jobs and work
systems, and the way we manage them), by poor work design (for example, lack of control over
work processes), poor management, unsatisfactory working conditions, and lack of support from
colleagues and supervisors.

Research findings show that the most stressful type of work is that which values excessive
demands and pressures that are not matched to workers’ knowledge and abilities, where there is
little opportunity to exercise any choice or control, and where there is little support from others.

Employees are less likely to experience work-related stress when - demands and pressures of
work are matched to their knowledge and abilities - control can be exercised over their work and
the way they do it - support is received from supervisors and colleagues - participation in
decisions that concern their jobs is provided.

What are stress-related hazards at work?

Stress related hazards at work can be divided into work content and work context.

Work contents includes - job content (monotony, under-stimulation, meaningless of tasks, lack
of variety, etc) - work load and work pace (too much or too little to do, work under time
pressure, etc.) - working hours (strict or inflexible, long and unsocial, unpredictable, badly
designed shift systems) - Participation and control (lack of participation in decision-making, lack
of control over work processes, pace, hours, methods, and the work environment)

Work context includes - career development, status and pay (job insecurity, lack of promotion
opportunities, under- or over-promotion, work of 'low social value', piece rate payment schemes,
unclear or unfair performance evaluation systems, being over- or under-skilled for a job) - role in
the organization (unclear role, conflicting roles) - interpersonal relationships (inadequate,
inconsiderate or unsupportive supervision, poor relationships with colleagues,
bullying/harassment and violence, isolated or solitary work, etc) -organizational culture (poor
communication, poor leadership, lack of behavioural rule, lack of clarity about organizational
objectives, structures and strategies) - work-life balance (conflicting demands of work and home,
lack of support for domestic problems at work, lack of support for work problems at home, lack
of organizational rules and policies to support work-life balance)

Work-related stress : scientific evidence-base of risk factors, prevention and

cost

Work-related stress is still an evasive concept to many, although the topic is covered in hundreds
of papers published every year. The seminar will focus on the main evidence of risk factors
extracted from existing research, as concerns in particular work-related stress interventions and

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related costs. The presentation will provide an overview of the vast amount of knowledge we
already have.

What are the main work-related stressors?

All the following issues have been identified as potential stressors at workplaces. A risk
management approach will identify which ones exist in your own workplace and what causes
them. They include:

 Organisation culture
 Bad management practices
 Job content and demands
 Physical work environment
 Relationships at work
 Change management
 Lack of support
 Role conflict
 Trauma.

Causes of work-related stress

Some of the factors that commonly cause work-related stress include:

 Long hours
 Heavy workload
 Changes within the organisation
 Tight deadlines
 Changes to duties
 Job insecurity
 Lack of autonomy
 Boring work
 Insufficient skills for the job
 Over-supervision
 Inadequate working environment
 Lack of proper resources
 Lack of equipment
 Few promotional opportunities
 Harassment
 Discrimination
 Poor relationships with colleagues or bosses
 Crisis incidents, such as an armed hold-up or workplace death.

Self-help for the individual

A person suffering from work-related stress can help themselves in a number of ways, including:

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  Think about the changes you need to make at work in order to reduce your stress levels and
then take action. Some changes you can manage yourself, while others will need the
cooperation of others.
 Talk over your concerns with your employer or human resources manager.
 Make sure you are well organised. List your tasks in order of priority. Schedule the most difficult
tasks of each day for times when you are fresh, such as first thing in the morning.
 Take care of yourself. Eat a healthy diet and exercise regularly.
 Consider the benefits of regular relaxation. You could try meditation or yoga.
 Make sure you have enough free time to yourself every week.
 Don’t take out your stress on loved ones. Instead, tell them about your work problems and ask
for their support and suggestions.
 Drugs, such as alcohol and tobacco, won’t alleviate stress and can cause additional health
problems. Avoid excessive drinking and smoking.
 Seek professional counselling from a psychologist.
 If work-related stress continues to be a problem, despite your efforts, you may need to consider
another job or a career change. Seek advice from a career counsellor or psychologist.

Benefits of preventing stress in the workplace

 Reduced symptoms of poor mental and physical health
 Fewer injuries, less illness and lost time
 Reduced sick leave usage, absences and staff turnover
 Increased productivity
 Greater job satisfaction
 Increased work engagement
 Reduced costs to the employer
 Improved employee health and community wellbeing.

Work-related stress is a management issue

It is important for employers to recognize work-related stress as a significant health and safety
issue. A company can and should take steps to ensure that employees are not subjected to
unnecessary stress, including:

 Ensure a safe working environment.

 Make sure that everyone is properly trained for their job.
 De-stigmatise work-related stress by openly recognising it as a genuine problem.
 Discuss issues and grievances with employees, and take appropriate action when possible.
 Devise a stress management policy in consultation with the employees.

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  Encourage an environment where employees have more say over their duties, promotional
prospects and safety.
 Organize to have a human resources manager.
 Cut down on the need for overtime by reorganising duties or employing extra staff.
 Take into account the personal lives of employees and recognise that the demands of home will
sometimes clash with the demands of work.
 Seek advice from health professionals, if necessary.

Where to get help

 Your doctor
 Psychologist
 Your manager
 Human resources manager at your workplace
 Work Cover Advisory Service Tel. 1800 136 089

Things to remember
 Some of the many causes of work-related stress include long hours, heavy workload, job
insecurity and conflicts with co-workers or bosses.
 Symptoms include a drop in work performance, depression, anxiety and sleeping difficulties.
 It is important for employers to recognise work-related stress as a significant health and safety
issue.
 A company can and should take steps to ensure that employees are not subjected to
unnecessary stress.

12 Ways to Eliminate Stress at Work

1. Act Rather Than React

2. Take a Deep Breath
3. Eliminate Interruptions
4. Schedule Your Day For Energy And Focus
5. Eat Right and Sleep Well
6. Change Your Story
7. Cool Down Quickly
8. Identify Self-Imposed Stress
9. Prioritize Your Priorities
10. Reset the Panic Button

15 Consequences of Stress
Lower immunity to diseases -– the first consequence of stress

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Stress uses a lot of energy that is vital to keep our body defences high against diseases. When the
energy is used up for stress, the body becomes only partially equipped to deal with outside
illnesses as well as diseases such as cancer. Cancer cells can easily multiplicate when there’s not
enough energy to destroy them.

Weight loss/weight gain –- the second consequence of stress

In the majority of cases stress causes weight gain, but some people experience weight loss. It all
depends on how you react to stressful situations. Even if you don’t overeat when you become
stressed, you will still gain weight because the energy that should be used to digest your food is
now used to cope with stress.

Decreased ability to heal –- the third consequence of stress

When the body suffers from a lot of stress or is in a chronic stress, the secondary functions of the
body (such as to heal itself) is temporarily shut. This prevents quick healing and your body weak.

Depression –- the fourth consequence of stress

If you suffer from a lot of stress this will wear you out and cause you to lose zest for life. You
will see only the negative sides of any situation and this will make you upset or even depressed.
When you get regularly stressed, you train yourself to focus on the things that make you upset or
angry.

Decreased need for new experiences -– the fifth consequence of stress

It is a well known fact that when the person is stressed, he/she tends to retreat to the familiar
surroundings/experiences. For example, it’s very common that when a poor person wins a lot of
money, he/she is likely to lose it all very quickly because the unexpected winnings caused a lot
of stress. It’s now scientifically proven that stress continuously destroys the part of the brain that
makes us want to experience new things (hippocampus).

Hair loss -– the sixth consequence of stress

Stress slows down hair growth and continuous stress can cause hair loss. Stress also causes gray
hair or the hair can become thinner and split ends may appear. This again happens because the
energy for keeping hair strong and healthy is used to fight present or fictional stressor (the thing
that caused you to stress out – it could be a thought too).

Poorer functioning of internal organs -– the seventh consequence of stress

Kidneys, heart, lungs and other organs get much less energy when you get stressed. This causes
them to function in a poorer way which can then cause illnesses, indigestion, headaches and
other negative consequences.

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Living in survival mode –- the eighth consequence of stress
Constant stress makes you focus on how to survive rather than how to thrive. When you live in a
survival mode you will always have less money, less health and less of everything that should
come naturally to you. This is because you abandon any creative thoughts and simply react to
what’s happening in the outside world.

Increased chance of miscarriage –- the ninth consequence of stress

If you are pregnant and you get stressed often, the energy that should be used for the healthy
development of your child is instead used to react to the thing that stressed you out. This can
cause miscarriage or illnesses/weak immune system in your child.

Infertility -– the tenth consequence of stress

Both men and women can become infertile if constantly suffering from stress.

Inability to sleep –- the eleventh consequence of stress

Stress causes people to always be on the alert for real or potential danger. This is likely to affect
your sleep – the sleep may not be deep enough or you may not get sleep at all. If you manage to
fall asleep, any sound may wake you up and it will be very difficult to fall asleep after this
disturbance.

Heart problems -– the twelfth consequence of stress

when you get stressed, the adrenaline released for the fight or flight response makes your heart
beat faster than usual. When this happens often your heart is forced to overwork and this can
cause many different heart problems and illnesses.

Muscle pains –- the thirteenth consequence of stress

When you get stressed, the energy that should be used to carry blood into certain parts of your
muscles is used up to react to the real/potential danger. Because of this certain muscles don’t get
enough blood and this causes tension and muscle pains.

Emotional imbalances/phobias/anxieties -– the fourteenth consequence of stress

Stress alters the chemical balance in the blood as well as your nervous system. This can cause all
kinds of emotional problems, mood swings, phobias and anxieties.

Diabetes -– the fifteenth consequence of stress

Burnout Prevention and Recovery

If constant stress has you feeling disillusioned, helpless, and completely exhausted, you may be
suffering from burnout. When you’re burned out from stress, problems seem insurmountable,
everything looks bleak, and it’s difficult to muster up the energy to care—let alone do something
about your situation.

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The unhappiness and detachment that burnout causes can threaten your job, your relationships,
and your health. But burnout can be overcome. There are plenty of things you can do to regain
your balance and start to feel hopeful and positive again.

What is burnout?
Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and
prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to
meet constant demands. As the stress continues, you begin to lose the interest or motivation that
led you to take on a certain role in the first place.

 Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless,
hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.
 Most of us have days when we feel bored, overloaded, or unappreciated, when dragging
ourselves out of bed requires the determination of Hercules. If you feel like this most of the
time, however, you may have burnout.

You may be on the road to burnout if:

 Every day is a bad day.

 Caring about your work or home life seems like a total waste of energy.
 You’re exhausted all the time.
 The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
 You feel like nothing you do makes a difference or is appreciated.

The effects of burnout

The negative effects of burnout spill over into every area of life—including your home, work,
and social life. Burnout can also cause long-term changes to your body that make you vulnerable
to illnesses like colds and flu. Because of its many consequences, it’s important to deal with
burnout right away.

The difference between stress and burnout

Burnout may be the result of unrelenting stress, but it isn’t the same as too much stress. Stress,
by and large, involves too much: too many pressures that demand too much of you physically
and psychologically. Stressed people can still imagine, though, that if they can just get
everything under control, they’ll feel better.

Burnout, on the other hand, is about not enough.

 Being burned out means feeling empty, devoid of motivation, and beyond caring.

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  People experiencing burnout often don’t see any hope of positive change in their situations.
 While you’re usually aware of being under a lot of stress, you don’t always notice burnout when
it happens.

Stress vs. Burnout

Stress Burnout

Characterized by overengagement Characterized by disengagement

Emotions are overreactive Emotions are blunted
Produces urgency and hyperactivity Produces helplessness and hopelessness
Loss of energy Loss of motivation, ideals, and hope
Leads to anxiety disorders Leads to detachment and depression
Primary damage is physical Primary damage is emotional
May kill you prematurely May make life seem not worth living
Source: Stress and Burnout in Ministry

Burnout causes
Burnout often stems from your job. Anyone who feels overworked and undervalued is at risk for
burnout—from the hardworking office worker who hasn’t had a vacation in years, to the frazzled
stay-at-home mom struggling to care for kids, housework, and an aging parent.

Your lifestyle and personality traits can also contribute to burnout. What you do in your
downtime and how you look at the world can play just as big of a role in causing burnout as
work or home demands.

Work-related causes of burnout

 Feeling like you have little or no control over your work

 Lack of recognition or reward for good work
 Unclear or overly demanding job expectations
 Doing work that’s monotonous or unchallenging
 Working in a chaotic or high-pressure environment

Lifestyle causes of burnout

 Working too much, without enough time for socializing or relaxing

 Lack of close, supportive relationships
 Taking on too many responsibilities, without enough help from others
 Not getting enough sleep

Personality traits can contribute to burnout

 Perfectionistic tendencies; nothing is ever good enough

 Pessimistic view of yourself and the world
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  The need to be in control; reluctance to delegate to others
 High-achieving, Type A personality

Burnout signs and symptoms

Burnout is a gradual process that occurs over an extended period of time. The signs and
symptoms of burnout are subtle at first, but they get worse and worse as time goes on.

 Think of the early symptoms of burnout as warning signs or red flags that something is wrong
that needs to be addressed.
 If you pay attention to these early warning signs, you can prevent a major breakdown. If you
ignore them, you’ll eventually burn out.

Physical signs and symptoms of burnout

 Feeling tired and drained most of the time  Frequent headaches, back pain, muscle
 Lowered immunity, feeling sick a lot aches
 Change in appetite or sleep habits

Emotional signs and symptoms of burnout

 Sense of failure and self-doubt  Loss of motivation
 Feeling helpless, trapped, and defeated  Increasingly cynical and negative outlook
 Detachment, feeling alone in the world  Decreased satisfaction and sense of
accomplishment

Behavioral signs and symptoms of burnout

 Withdrawing from responsibilities  Using food, drugs, or alcohol to cope
 Isolating yourself from others  Taking out your frustrations on others
 Procrastinating, taking longer to get things  Skipping work or coming in late and leaving
done early

Dealing with burnout

Whether you recognize the warning signs of impending burnout or you’re already past the
breaking point, trying to push through the exhaustion and continuing as you have been will only
cause further emotional and physical damage. There are positive steps you can take to get your
life back into balance and overcome burnout.

Burnout prevention and recovery tip 1: Seek social support

to manage stress
When you’re on the road to burnout, you can feel helpless. But you have a lot more control over
stress than you may think. The most effective way to relieve stress is to reach out to others.

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  Social contact is nature’s antidote to stress. Since the face and heart are wired together in the
brain, talking face to face with a good listener can help to quickly calm your nervous system and
relieve stress.
 The person you talk to doesn’t have to be able to “fix” your stressors; they just have to be a
good listener, someone who’ll listen attentively without being distracted or judging you.
 Opening up won’t make you a burden to others. In fact, most friends and loved ones will be
flattered that you trust them enough to confide in them, and it will only strengthen your
friendship.
 Try to be more sociable with your coworkers. Developing friendships with people you work with
can help buffer you from job burnout. When you take a break, for example, instead of directing
your attention to your smart phone, try engaging your colleagues. Or schedule social events
together after work.
 If you don’t feel that you have anyone to turn to, it’s never too late to build new friendships and
expand your social network.

The power of giving

Being helpful to others delivers immense pleasure and can help to significantly reduce stress as
well as broaden your social circle.

While it’s important not to take on too much when you’re facing burnout, helping others doesn’t
have to involve a lot of time or effort. Even small things like a kind word or friendly smile can
help lower stress—for you and the other person.

Burnout prevention and recovery tip 2: Get moving

Even though it may be the last thing you feel like doing when you’re burned out, exercise is a
powerful antidote to stress and burnout. It’s also something you can do right now to boost your
mood.

 Aim to exercise for 30 minutes or more per day—or break that up into short, 10-minute bursts
of activity. A 10-minute walk can improve your mood for two hours.
 Rhythmic exercise—where you move both your arms and legs—is a hugely effective way to lift
your mood, increase energy, sharpen focus, and relax both the mind and body. Try walking,
running, weight training, swimming, martial arts, or even dancing.
 To maximize stress relief, instead of continuing to focus on your thoughts, focus on your body
and how it feels as you move—the sensation of your feet hitting the ground, for example, or the
wind on your skin.

Burnout prevention and recovery tip 3: Reframe the way

you look at work
Whether you have a job that leaves you rushed off your feet or one that is monotonous and
unfulfilling, the most effective way to combat job burnout is to quit and find a job you love
instead. Of course, for many of us changing jobs or careers is far from being a practical
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solution—we’re grateful just to have work to pay the bills. Whatever your situation, though,
there are still things you can do to improve your state of mind.

 Try to find some value in what you do. Even in some mundane jobs, you can often focus on
how what you do helps others, for example, or provides a much needed product or service.
Focus on aspects of the job that you do enjoy—even if it’s just chatting with your coworkers at
lunch. Changing your attitude towards your job can help you regain a sense of purpose and
control.
 Find balance in your life. If you hate your job, look for meaning and satisfaction elsewhere in
your life: in your family, friends, or hobbies. Focus on the parts of your life that bring you joy.
 Make friends at work. Having strong ties in the workplace can help reduce monotony and
counter the effects of burnout. Having friends to chat and joke with during the day can help
relieve stress from an unfulfilling or demanding job, improve your job performance, or simply
get you through a rough day.
 Take time off. If burnout seems inevitable, try to take a complete break from work. Go on
vacation, use up your sick days, ask for a temporary leave-of-absence—anything to remove
yourself from the situation. Use the time away to recharge your batteries and pursue other
burnout recovery steps.

Burnout prevention and recovery tip 4: Eat a healthy diet

What you put in your body can have a huge impact on your mood and energy levels throughout
the day.

 Minimize sugar and refined carbs. You may crave sugary snacks or comfort foods such as pasta
or French fries, but these high-carbohydrate foods quickly lead to a crash in mood and energy.
 Reduce your intake of foods that can adversely affect your mood, such as caffeine, trans fats,
and foods with high levels of chemical preservatives or hormones.
 Eat more Omega-3 fatty acids to give your mood a boost. The best sources are fatty fish
(salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
 Avoid nicotine. Smoking when you're feeling stressed may seem calming, but nicotine is a
powerful stimulant, leading to higher, not lower, levels of anxiety.
 Drink alcohol in moderation. Alcohol temporarily reduces worry, but too much can cause
anxiety as it wears off.

Burnout prevention and recovery tip 5: Reevaluate priorities

Burnout is an undeniable sign that something important in your life is not working. Take time to
think about your hopes, goals, and dreams. Are you neglecting something that is truly important
to you? Burnout can be an opportunity to rediscover what really makes you happy and to slow
down and give yourself time to rest, reflect, and heal.

 Set boundaries. Don’t overextend yourself. Learn how to say “no” to requests on your time. If
you find this difficult, remind yourself that saying “no” allows you to say “yes” to the things that
you truly want to do.

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  Take a daily break from technology. Set a time each day when you completely disconnect. Put
away your laptop, turn off your phone, and stop checking email.
 Nourish your creative side. Creativity is a powerful antidote to burnout. Try something new,
start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with
work.
 Set aside relaxation time. Relaxation techniques such as yoga, meditation, and deep breathing
activate the body’s relaxation response, a state of restfulness that is the opposite of the stress
response.
 Get plenty of sleep. Feeling tired can exacerbate burnout by causing you to think irrationally.
Keep your cool in stressful situations by getting a good night’s sleep.

Difference between stress and burnout: comparison of the

symptoms
It is therefore useful to remember that stress is not a disorder, but that burnout is. That is why
burnout will have more severe consequences and symptoms than stress. below, we sum up
certain characteristics which you experience in stress and burnout:

Stress Burnout

You put too much effort in things Little or no input

You experience emotions more strongly You experience emotions flattening out

Causes hyperactivity Causes a helpless feeling

You have less energy You have less motivation and hope

Can lead to anxiety Can lead to depression

Physical consequences Emotional consequences

Higher chances of early death Higher chances of hopelessness

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