An increasing number of companies are focusing on promoting the health and well-being of their employees to ensure a sustainable work future, aligning with the goals of Agenda 2030. One of the prevalent risk factors today is work-related stress, characterized as the alteration of an individual's physical or mental state in response to challenging or threatening situations.
Stress has been described as the alteration of an individual's physical or mental state in reaction to situations (stressors) that pose a challenge or threat (Krantz et al., 1985; Zimbardo et al., 2003). The first step in implementing new practices towards achieving a genuine work environment is undoubtedly the assessment of work-related stress risk, which can be identified using tools such as:
- Questionnaires: anonymous or named, are tools for gathering information on working conditions and workers' perceptions regarding stress.
- Semi-structured interviews: predefined questions with the possibility to delve into certain aspects freely, useful for collecting information on working conditions and workers' perceptions.
- Focus groups: group meetings to discuss specific topics and gather information on working conditions and workers' perceptions.
- Checklists: a list of objective indicators to assess the presence of risk factors for work-related stress.
- Manuals: tools providing a methodology for the evaluation and management of work-related stress risk, usable as a guide.
There are two basic categories of stress: eustress and distress. The former, also known as positive or good stress, is characterized by the fact that the associated stressor is positively evaluated or stimulating from a cognitive perspective. Examples of eustress include achieving goals, winning competitions, marriages, or job promotions. Distress, on the other hand, is the response to stressors evaluated as negative, such as pressure to perform, catastrophic events, or daily stress causing general frustration.
In general, both eustress and distress elicit cognitive, behavioral, emotional, and physical responses directly linked to an individual's ability to cope with stress. The cognitive interpretation of a stressor is closely tied to an individual's resources to manage stress, the characteristics of the stressor, and the individual's traits (physiological, cultural, and psychological) (Lazarus & Folkman, 1984). The interaction of these features influences the individual's cognitive, emotional, behavioral, and physiological response. Inability to adapt to stressors can lead to chronic emotional, psychological, and physical complications, sometimes with lethal outcomes (Zimbardo et al., 2003). While stress can be motivating and enhance productivity, excessive intensity and duration may result in emotional issues, burnout, and physical ailments.
Lazarus (2000) contends that stress arises from situations demanding behavioral adaptation, whether positive or negative, as both trigger a similar physiological response. The perception of stress requires the body's energy and defensive resources, which decrease with prolonged stress. Despite stress being motivating and potentially enhancing productivity, excessive intensity and duration can lead to emotional problems, burnout, and physical illnesses. The author identifies three levels of stress: acute, episodic, and chronic. Acute stress occurs when new demands push excitement levels beyond the adaptability threshold, such as unrealistic work demands or brief frustrating situations. Symptoms of acute stress include increased anxiety, worry, and temporary physical symptoms like fatigue and elevated blood pressure. Episodic stress encompasses criteria of acute stress but occurs more frequently and in multiple episodes. Those experiencing episodic stress display aggression, low tolerance, impatience, and time urgency, being at risk for chronic diseases and manifesting persistent symptoms like headaches. Chronic stress is characterized by the accumulation of persistent and long-term stressors linked to family issues, poverty, long-term illnesses, and work-related tensions. The general pattern of physical responses to chronic stressors was described by Hans Selye in 1956.
Stages of the stress response:
- Alarm reaction.
The initial phase is the alarm reaction, a brief period in which the individual is physiologically prepared to reject the stressor. The body's natural energy and defensive resources are activated through the hypothalamus, signaling the sympathetic nervous system to activate adrenal functions. This leads to an increase in heart rate, blood flow to muscles, heart, and brain, preparing the individual for flight. However, prolonged stress without the removal of the stressor depletes the body's resources. - Resistance
The second phase is the resistance stage, where the body adapts to the ongoing presence of the stressor through the intervention of the parasympathetic system, stabilizing bodily functions and reducing adrenal output. - Exhaustion
The third phase is characterized by a recurrence of the alarm reaction if the stressor persists. This recurrence is brief, while a potent response from the autonomous system attempts to regulate the hormonal response. During this stage, the body's vital resources are depleted by the immune system (immunosuppression), rendering the individual vulnerable to diseases and even death. Essentially, the body has experienced adrenal fatigue, a state in which it lacks the capacity to adapt to stress. This can lead to irritable bowel syndrome, hyperinsulinism, hypertension, heart attacks, chronic fatigue, psychosis, fatigue, and symptoms of depression.
At a personal level, each of us can strive to adopt practices to manage stress and create a virtuous cycle that enables a serene existence in various aspects of life. To work peacefully, it's essential to learn to manage one's inner state. Here are seven practical tips to tackle stress and achieve sustainable results in the long run:
- Dedicate at least 20 minutes in the morning to yourself, engaging in rituals that recharge and energize you.
- Focus only on what is within your control and avoid stressing over things beyond your control.
- Respect your body and take regenerative breaks to maintain high energy levels.
- Learn to say no when necessary to preserve your well-being.
- Practice diaphragmatic breathing every day to reduce stress.
- Treat your body like a temple by eating healthily and avoiding harmful habits.
- Sleep well and enough, ensuring your body gets the necessary rest to cope with daily stress.
These small changes in your daily routine can make a difference in managing stress and living a high-quality life. Try at least one for a month and observe the results in your life!