In an uncertain environment - the COVID-19 crisis is not yet over - employees are facing new sources of stress. Widespread teleworking has disrupted their daily working lives. The return to face-to-face working, including in hybrid mode, is once again disrupting the way work is organised. What stress management strategies work in the face of these new challenges? What tools and techniques can you use? Sandrine Bertrand, trainer in communication, management and personal development, provides an overview.
Originally, stress was a normal reaction by our body to a situation perceived by our brain as dangerous, and where the stakes could be vital. In this sense, it is a positive energy. In today's world, however, stress takes on a completely different dimension, one that is most often experienced in a negative light.
For employees, recognising their stress is the first step towards improving their well-being at work.
As far as the company is concerned, identifying the sources of work-related stress for employees and supporting them in a stress management approach is also a winning strategy. The key? More commitment, more creativity, and therefore better overall performance for the company.
After a period of stop and go (successive confinements linked to the COVID-19 crisis), the months ahead are still uncertain. Telecommuting, in hybrid or full remote mode, temporary or permanent return to face-to-face work... the new ways of organising work are generating apprehension, and therefore certain forms of stress among employees in general, but also among managers.
Numerous stress management strategies have been tried and tested. New tools, or more precisely the more widespread use of mobile applications, are renewing the range of stress management techniques.
Manifestations of stress
Stress as such is not necessarily visible. What is visible or observable are its more or less direct consequences on the employee's health (memory loss, high blood pressure, etc.) and on his or her work. At work, for example, stress can lead to difficulties in concentrating, excessive isolation or a lack of motivation. burn-out. Stress manifests itself in many different ways. In everyday life, behaviour that becomes excessive can be the first signs of stress.
For example:
- Excesses: alcohol, smoking, going out, going to bed too late, compulsive shopping... ;
- a tendency to procrastinate;
- the appearance of phobias;
- a tendency to be negative and to use negative vocabulary;
- relationship difficulties and mood swings...
But why does stress cause discomfort and health problems? When faced with stress, the body reacts on the basis of "what does it cost me for what I get out of it? And when the effort becomes too much for it, it starts to put certain things on hold.
Sources of stress
Sources of stress arise mainly from four main types of situation: loss of control, the unexpected, novelty and a threatened ego.
Lack of self-confidence
Generally speaking, anything that requires you to leave your comfort zone can generate stress. Certain personality types adapt more easily to new situations. In this area, self-confidence is a valuable asset.
Teleworking and the return to the classroom
Le teleworking which was introduced in 2020 under urgent pressure, represented a major change in the personal and professional lives and organisation of our employees. It then became a long-term fixture. Today, the trend is towards return to the workplaceThere is still a lot of uncertainty about how work will be organised over the coming months. This period generates fears, and therefore stress: organisational difficulties for some when the timetable becomes too flexible, unpredictable alternation of periods of teleworking and face-to-face work, relational difficulties when returning to the office, etc.
The lack of perspective
Sometimes stress is the direct result of a dramatic perception of the possible consequences of an action. The person concerned is unable to stand back or gain perspective on events. Expectations of themselves or others may be too high. This type of stress results from a negative perception of the relationship between reality and one's ability to act.
The working environment
The work environment and the work itself can also generate stress or make it worse. Among the most common factors are :
- mental pressure (or mental workload) linked to the amount of work, performance management... ;
- Change (changes in software, procedures, restructuring, etc.);
- frustration in terms of pay, recognition of work, career development, autonomy, ergonomics, working conditions, etc;
- poor relations at work, both between employees and with the public, and even moral harassment.
Strategies for better stress management
In general, the first reaction to stress is denial.
The first step in stress management is therefore to become aware of your state of stress. The second is to accept it. The third is to find the will to change things.
From there, there are several methods of managing stress.
Breathe
Managing stress essentially involves managing your breathing. This helps to relax the body and mind, as well as giving you the perspective you need to better analyse the situation. Breathing relaxation techniques take up very little space and time, and can be practised at any time of day (in the metro, on a break, at work, etc.). They may, however, require some prior support to help you get to grips with them. Sophrology, for example, offers many exercises along these lines.
It's worth noting that the use of applications in this field has become widespread. There are apps for practising "cardiac coherence" and "learning" to breathe. Others guide users towards relaxation and sleep.
Meditate
Meditation allows you to become aware of your reactions and emotions when faced with a situation, and to better understand and accept them. Visit meditation is a form of hyper-concentration with numerous health and mental benefits. You can be guided to practise it, and many applications offer meditation exercises.
Disconnecting from work
Disconnecting from work can mean reconnecting with leisure activities (outings, evenings out, interests, passions, etc.). These moments allow you to take your mind off things and make time for something other than work.
For teleworkers, disconnecting from work also means putting their workstation and equipment away every evening. Especially when teleworking takes place in a room that is not a dedicated office (bedroom, living room, kitchen). In the evening and at weekends, work should disappear from the living space.
Expressing yourself
Is the workload a problem? It may be useful to ask for a job description and objectives. Depending on the response, it will be possible to better visualise the tasks that fall within the remit of the job. And above all those that don't, with the prospect of lightening the workload.
Relieve your guilt
Professional conscience? Perfectionism? You have to know letting go and relieving guilt. In other words, it's about accepting that you are fallible and that things can't always be perfect.
Being optimistic
Learning to look on the bright side of things. Develop your sense of humour. Exchanging ideas with colleagues. These are all ways of relieving stress on a daily basis.
Boost your mind
Our brains are designed to confirm what we already believe. So when we think we're incapable of coping with a new situation, we set in motion a vicious circle of self-defeat. The good news is that the opposite is also true! When we perceive a change as a new challenge (rather than an impossible obstacle to overcome) or as an opportunity to learn new things, we trigger the principle of "positive thinking" to which our brain is just as receptive. It then reinforces this state of mind. This will boost our self-confidence and optimism, enabling us to face difficulties with greater strength and fulfilment.
Proven methods include autosuggestion and visualisation. Hypnosis and sophrology - in therapeutic support and coaching - are also formidable allies.
Although we can't always act or influence our environment to make it better, we can change our perception of it at any time. The resources are within us. There are many tools and types of support we can use to reveal them and make the most of them.
