Virtual Classroom English

Coping with stress

B2.1

To be stressed out
The term 'stressed out' is defined as a time period where the stressful stimuli become
overwhelming - a result of a stressful situation (or combination of situations) that lasts for a
longer period of time than one passing instance.

Causes
Stress can be caused by many different factors, and what triggers stress for one person may not
for another. However, some common causes of stress are:
_ Work-related issues, such as having a heavy workload, unclear expectations, poor management,
or job insecurity.
_ Personal issues, such as relationship problems, divorce, bereavement, illness, or injury.
_ Financial issues, such as debt, low income, or unexpected expenses.
_ Life changes, such as moving house, getting married, having a baby, or retiring.
_ Environmental factors, such as living in a noisy, crowded, or unsafe area, or experiencing a
natural disaster or a crime.

Express your stress

_ I'm feeling overwhelmed by the amount of work I have to do. Can we prioritize the most
important tasks and set realistic deadlines?
_ I'm having trouble balancing my work and personal life. Can we discuss some flexible options
for my schedule or workload?
_ I'm feeling burned out and need some time off to recharge. Can I take a few days of leave or
work from home?
_ I'm experiencing some health issues due to stress. Can we talk about how to reduce the
stressors in my work environment or adjust my responsibilities?
_ I'm feeling anxious and stressed about a specific project or situation. Can you give me some
feedback or guidance on how to handle it?

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Physical or mental
_ Physical effects: Stress can increase the risk of cardiovascular diseases, high blood pressure,
diabetes, headaches, musculoskeletal disorders, skin conditions, and weakened immune
systems. Stress can also disrupt eating habits, digestive patterns, and sleep quality.

_ Mental effects: Stress can lower job satisfaction, meaningfulness of work, and productivity.
Stress can also increase the risk of anxiety, depression, burnout, substance use disorders, and
suicidal thoughts. Stress can also affect mood, concentration, memory, and decision-making.

Top tips
There are many tips for people who are stressed at work, but here are some of the top ones:
_ Talk to someone. If you are feeling stressed at work, it is important to communicate with
someone who can help, such as your manager, a colleague, a friend, or a counselor. Talking can
help you identify the source of your stress, find solutions, and get support.
_ Manage your time. Prioritize your tasks, set realistic goals and deadlines, and delegate or say
no when necessary. Avoid multitasking and focus on one thing at a time. Take breaks throughout
the day to recharge and clear your mind.
_ Practice relaxation techniques. There are many ways to relax your body and mind, such as deep
breathing, meditation, yoga, progressive muscle relaxation, guided imagery, or aromatherapy.
Find what works for you and do it regularly to reduce stress and improve your well-being.
_ Exercise regularly. Physical activity can help you cope with stress by releasing endorphins,
improving your mood, and enhancing your health. Aim for at least 30 minutes of moderate
exercise most days of the week. You can also do some simple exercises at your desk or take a
walk during your lunch break.
_ Eat well and stay hydrated. A balanced diet can help you maintain your energy levels, boost your
immune system, and prevent mood swings. Avoid caffeine, alcohol, nicotine, and sugar, as they
can worsen stress symptoms. Drink plenty of water to stay hydrated and prevent headaches.
_ Have fun and be creative. Find ways to enjoy yourself and express your feelings outside of work.
Engage in hobbies that make you happy, such as reading, listening to music, gardening, or
drawing. Having a creative outlet can help you relax and refocus on your work.
_ Seek professional help if needed. If stress is affecting your health, performance, or relationships,
you may need to seek professional help from a doctor or a therapist. They can help you diagnose
any underlying conditions, prescribe medication if needed, and provide counseling or therapy.

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