Overwork, Overload & Overtime - Recognising Stress Factors

Negative long-term stress is not only reflected in concentration and productivity, but is not infrequently a trigger for mental or physical health problems. In order to survive stressful working days and learn the right way to deal with stress at work, it is first necessary to be able to identify responsible stress factors.

Excessive workload

An excessive workload can mean that all the tasks that need to be done cannot be completed within the planned working hours and overtime must be worked as a result. The person concerned often feels overwhelmed.

Unstructured way of working

Those who are disorganised, do not set priorities, do not develop a fixed workflow and multitask tend to have deficits in productivity and are more stressed.

Distractions

Disruptions and distractions interrupt the flow of work, affect concentration and productivity and contribute to a stressful working day.

Poor working conditions

Irregular working hours, inadequate equipment or excessive noise in the working environment can contribute to a stressful working day.

Information overload

Constant availability and the arrival of emails and notifications can interrupt the workflow and have a stressful effect.

Pressure to perform

If a manager exerts too much pressure to perform or too much time pressure on their employees, they are more likely to be stressed.

Tension

A tense working atmosphere or a difficult relationship with your line manager or other managers is often a trigger for high stress levels.

Ambiguities

Ambiguous performance expectations and work instructions lead to uncertainty and have a direct impact on your productivity and stress levels.

Uncertainties

Doubts about your own abilities put you under pressure in your day-to-day work, make for stressful working days and may also have an impact on your private life.

The stress factors that ultimately trigger stress vary from person to person. Depending on your individual personality, feelings and stress resistance, just one stressor or several stress factors in combination can drive up your stress levels.

Fatigue, exhaustion & mental illness - why dealing with stress at work is so important.

In order to find the right way to deal with stress at work, it is first necessary to recognise that one is stressed and which stressors are the trigger for this. Physical illness, irritability and problems with concentration - basically, stress can manifest itself in very different ways and trigger both physical and mental illness:

Coping with stress: 10 tips for dealing with stress at work.

Too high a stress level is not only unpleasant and stressful for the person concerned, but can also have serious consequences such as physical and mental illness. Therefore, the right way to deal with stress in the workplace is of great importance. With appropriate tips for coping with stress, such as good time management against time pressure, restrictions on accessibility and avoidance of distractions, stress factors triggered by overwork, excessive demands, under-demand, time pressure or other stressors can be specifically avoided. We therefore recommend the following measures for dealing with stress in the workplace:

1. effective communication with superiors & colleagues to reduce stress levels

Effective communication is a key factor in dealing with stress in the workplace. A lack of communication can lead to misunderstandings and conflict and cause ongoing stress. Effective communication with colleagues, managers and customers ensures that everyone is pursuing the same goals. At the same time, open and honest communication can help reduce feelings of isolation, improve morale and create a supportive work environment. Your workload is too heavy, you feel overwhelmed or under-challenged and you feel stressed about it? Talk to your line manager and let them know about pressure to perform and deadlines in good time to prevent constant stress.

2. the right time management: setting priorities to counteract overtime and overload

An excessive workload combined with time pressure or deadline pressure can lead to overwork. Effective time management allows you to organise your working day in a structured way, prioritise tasks and avoid procrastination. Take the time to go through your tasks and prioritise them according to importance and urgency. Start with the most important tasks and work your way through your list and develop a workflow. By breaking down larger tasks into smaller, more manageable chunks, you can better track your progress and maintain your motivation. Make sure you set yourself realistic deadlines to avoid dissatisfaction due to constant postponements. Are you able to work with particular concentration at certain times? Take your high-performance phases into account when organising your working day and avoid working overtime with good time management.

3. no distractions: avoid interruptions

An important factor in dealing with stress at work is avoiding distractions. Constant interruptions from emails, phone calls or social media can disrupt concentration and therefore increase the workload. A feeling of being overwhelmed quickly sets in and triggers stress. By focussing exclusively on the tasks at hand and completing them efficiently and on time, you can avoid stressful situations. For example, set specific times for this by checking your emails or switching off notifications. Find a quiet place to work and, if necessary, isolate yourself from your colleagues for a while.

5. minimise stressors: Take the pressure off yourself

Do you have high expectations of yourself and are very emotionally involved in your work? Avoiding perfectionism can reduce your workload enormously. It is also advisable to change your perspective from time to time. Things that cause you worry and stress may not be as important as you think. Praise yourself for things that you have done well and reflect on what your personal stressors are. Try to avoid them. With more mindfulness, you can quickly recognise tension and counteract it in good time.

6. achieve a stress-free working environment by organising your workplace

It is easier to concentrate in a working environment in which you feel comfortable and this creates the best conditions for a more productive and stress-free working day. Decorate your workplace with personal items such as pictures or plants and make it cosy. However, be careful not to create too many distractions. Too much clutter and disorganisation on your desk can have the exact opposite effect and inhibit your productivity, which can lead to stress in your working day.

8. exercise, nutrition & sleep - a healthy lifestyle to combat exhaustion, fatigue & co.

A healthy lifestyle is the be-all and end-all. In addition to sufficient exercise and a balanced diet, this also includes a good night's sleep. Physical exercise is one of the best ways to reduce stress, increase energy and concentration and improve your mood. It is not absolutely necessary to do a particular sport or go to the gym. An occasional walk or simple exercise at home is enough.

Regularly eating healthy foods such as fruit, vegetables, wholegrain products, proteins and healthy fats will keep you fit and energised. Avoid processed and sugary foods, however, as these can lead to tiredness, fatigue and mood swings. Last but not least, make sure you drink enough fluids and drink enough water for your body size.

Also take a look at your sleeping habits. Good and sufficient sleep is the best prerequisite for defying workloads and starting the working day rested and refreshed.

9. work-life balance - make sure you have a balance

To deal with stress at work properly, it is essential to draw a clear line between work and private life and not take work home with you. Make time for hobbies, friends and family in your free time, at weekends and on holiday, and make sure you have enough time to socialise and relax from your working day.

10 Know your limits and say no sometimes

To avoid excessive demands and consequently stress, it is necessary to show your limits from time to time and say "no" when you realise that your workload is very high and you are reaching your capacity. It's okay to practice mindfulness and focus on your well-being and occasionally let your manager or colleague know that you are already working at full capacity. As a manager, it is a good idea to delegate tasks. As an employee, you can speak to your line manager if necessary or ask your colleagues directly to take on a task for you.

Seek professional help for permanent stress - Don't wait until you collapse if you are stressed at work.

Constant irritability, exhaustion, fatigue and insecurity are symptoms that should be taken seriously. If you feel that this is permanently affecting your well-being, health and performance, you should seek professional help in time. Consulting a doctor, therapist or coach can help you develop strategies to manage stress and provide you with tools and resources to improve your health and performance. For example, attend our stress management seminar and learn about good stress management methods.

Stress management: The right way to deal with stress at work

If you are stressed too often and overworked on a daily basis due to a high workload, under-demand, pressure to perform or deadlines, etc., this can trigger serious physical or mental illnesses. Too high a stress level can manifest itself in various forms. Physical symptoms such as exhaustion, fatigue or heart and stomach diseases as well as psychological symptoms such as irritability, insecurity and lack of concentration up to depression or burnout are among the most common consequences of stress. To prevent serious illnesses, it is important to reduce stress and learn the right way to deal with stress at work. Among other things, you can reduce permanent stress by balancing your workload, organising your work better and being more mindful.