Stress at the office or while working from home?

The topic of “stress in the workplace” seems to be timeless and ever-present. It is important to discuss its causes and the resulting consequences.

How do we define stress?

According to the Duden dictionary, the definition should read as follows: Increased strain or pressure of a physical or psychological nature. Stress can therefore be viewed as a symptom of being overwhelmed, especially in situations beyond our control. A traffic jam on the way to work and the resulting delay can trigger stress or frustration. While this may still be manageable, it can, when combined with other circumstances, develop into a bigger problem. People who are under constant, daily, and persistent stress are at particularly high risk of developing health problems or illnesses.

What causes workplace stress?

The WHO (World Health Organization) has defined workplace stress as follows: "The totality of reactions that employees may exhibit when confronted with job demands and pressures that do not match their knowledge and skills and challenge their ability to cope."

This describes the state in which we are no longer able to solve problems or cope with demands. At such times, we often feel as if the ground is slipping away from under our feet. Chronic stress poses a greater threat to our health than we realize—both our physical and mental health.

Work-related stress affects everyone

No one is immune to workplace stress—from managers to workers, whether self-employed or civil servants. The circumstances may vary, but the effects on health are the same: harmful. Stress culminates in burnout, a state in which all limits have been reached or exceeded. Women are more frequently affected by stress at work, which may be due to the fact that they are more likely to work in social professions, such as nursing or caregiving. While some feel challenged by stress to accomplish even more work, others perceive it as an oppressive burden that paralyzes them and leaves them unable to act.

What are the causes?

Just as the triggers for stress vary from person to person, so too is the list of possible causes extensive:

• Excessive workload or not being challenged enough
• Strenuous work schedules, such as shift work or piecework
• Too many different tasks or a lack of variety
• No Recognition of Achievement
• Exclusion, both spatial and personal
• Lack of clear structures
• Challenging Tasks
• Poor working conditions (ergonomics, noise, environmental factors)
• Poor Work Environment
• Disagreements, including instances of internal or external violence
• Moral or Sexual Harassment
• Dissatisfaction due to a lack of trust or confidence from supervisors or coworkers
• Job insecurity (fixed-term employment, the company's continued existence)
• Technological change and the resulting demands (constantly learning new techniques)
• Lack of transparency and communication within the company

What are the consequences of this?

The most common side effects are:

• Headaches
• Tension in the body (neck, back, muscles)
• Reduced sleep quality (lack of sleep or persistent fatigue)
• Gastrointestinal Problems
• An increase or irregularity in heart rate or blood pressure
• Weakening of the immune system
• Mental health issues (anxiety, irritability and mood swings, depression, burnout, loss of self-esteem)

We could go on and on with this list. At the first signs, don't hesitate to listen to your body and take action!

This makes us all the more grateful to the people who are committed to preventing such situations and their consequences. They help business owners understand what stress means for employees and the impact it can have on the company as well. These individuals identify approaches that benefit both companies and their employees alike. Their solutions include, among other things, in-house massage services.

What works to relieve stress?

Prevention is arguably the most effective weapon against the scourge of stress. Companies are even legally required to prevent psychosocial risks (PSR), which include stress. Awareness of the importance of health promotion is constantly being raised among business leaders and, for the most part, has been internalized. Nevertheless, they regulate the necessary measures themselves.

What can I do for myself?

How reassuring it is to realize that, while you may not necessarily be able to influence how the company handles this issue, you can take steps on your own to at least improve the situation for yourself.

• Healthy Lifestyle: A balanced diet, adequate fluid intake, exercise, sufficient and regular sleep, self-discipline
• Find a balance: through hobbies, sports, outings, or any activities that make you feel good
• Creating Structure: Using to-do lists, effective time management—including restful breaks—and self-organization
• Recovery: You need at least 3 weeks of vacation in a row to truly recharge
• Communication/Reports: Talk to a trusted colleague, the works council, your supervisor, or an external counseling service
• Seeking help: There are therapists, doctors, psychologists, and other qualified professionals in every area

Be Careful When Choosing a Job

Companies are placing increasing importance on employee well-being and their social responsibility. This is because job applicants are placing greater value on employee-friendly benefits such as massages, fitness programs, or after-work sessions. These benefits make them feel valued and more motivated. As a result, they are more likely to identify with the company and accept a job offer.

The better employees feel, the better the business performs. This is because health-promoting programs reduce absenteeism due to illness and increase productivity. The European Agency for Safety and Health at Work has found that stress accounts for 50 to 60 percent of all sick days. It is the most common reason for sick leave certificates in Germany.

Is an open-plan office a source of stress?

Many experts disagree on this point. For some, the advantages of the system outweigh the disadvantages; others, however, see countless drawbacks. Noise levels are high, the risk of distraction is great, the lack of privacy is uncomfortable, and supervision by managers is ever-present. This quickly leads to tension among employees and a poor work environment, which in turn causes stress. In our opinion, working in an open-plan office is a source of increased stress.

The Transition from Stress to Burnout

Long-term stress can quickly lead to burnout, with stress considered the cause and burnout the pathological consequence. The lines between them are blurred and sometimes difficult to distinguish. When the body can no longer cope with the stress, it reacts by exhibiting various symptoms that you should take seriously. Stress is not the only cause of burnout; other factors also play a role. But stress usually accounts for the largest share of this harmful combination.

Back pain can be exacerbated by stress

Our bodies react to stress with tension and stiffness. The tension manifests itself mentally, and the stiffness in the muscles. Both can lead to pain. The cervical spine—specifically the neck and shoulders—is particularly affected. After all, they’re carrying a heavy load, and not just in our imagination. This can quickly lead to a vicious cycle: Back pain results from stress, which in turn causes us even more stress. Sometimes the only thing that helps is taking a deep breath and looking ahead! Purchasing a massage chair can also have positive effects.