Work-related stress happens when job pressures become overwhelming, affecting both physical and mental well-being. Recognising the signs early and addressing them can reduce the negative impact on your health and work performance.
Understanding Work-Related Stress
A certain level of work pressure can be motivating, but when demands exceed your ability to cope, it can lead to stress. Work-related stress can contribute to mental health conditions like anxiety and depression. In 2022-2023, over 850,000 people in the UK experienced work-related stress, leading to 17 million lost working days.
Getting Help Now
If work-related stress is affecting your well-being, support is available:
- Samaritans: Call 116 123 (UK and ROI) – free and confidential.
- NHS Services: Visit the NHS website for urgent mental health support.
- Mind: Click the ‘Get help now’ button on their website for tailored support.
- Emergency help: If you or someone else is at immediate risk, dial 999 or visit the nearest A&E department.
Causes of Work-Related Stress
Common factors contributing to stress at work include:
- High workload – excessive tasks, unrealistic deadlines, or long hours.
- Lack of control – feeling micromanaged or unable to make decisions about your work.
- Insufficient support – from managers or colleagues.
- Workplace conflicts – bullying or strained relationships.
- Job uncertainty – unclear responsibilities, job role changes, or company restructuring.
- Cultural adjustments – for Nigerians in the UK, adapting to a different work environment can add extra stress.
Recognising the Symptoms
Mental and Emotional Signs:
- Difficulty concentrating or making decisions
- Feeling unmotivated, anxious, or overwhelmed
- Increased irritability, mood swings, or tearfulness
- Loss of confidence in your job
Physical Symptoms:
- Persistent fatigue and low energy
- Headaches, muscle pain, or digestive issues
- Sleep disturbances
- Weight fluctuations
Behavioural Changes:
- Withdrawal from social interactions
- Increased alcohol consumption, smoking, or unhealthy eating habits
- Taking more sick days or making frequent work mistakes
Managing Work-Related Stress
Taking proactive steps can help manage stress effectively:
- Speak up: Talk to your manager or HR about workload concerns.
- Set boundaries: Avoid taking on excessive work; learn to say ‘no.’
- Take breaks: Regular breaks, including walks outside, help maintain mental clarity.
- Seek support: Engage with occupational health services, employee assistance programs, or trusted colleagues.
- Prioritise work-life balance: Make time for family and personal well-being.
- Healthy lifestyle: Maintain a balanced diet, get enough sleep, and engage in physical activity.
Building Resilience
- Avoid excessive alcohol – it worsens stress and anxiety.
- Exercise regularly – physical activity boosts mood and reduces tension.
- Practice mindfulness – techniques like deep breathing, yoga, and meditation can help.
Treatment Options
If stress persists despite lifestyle changes, professional help may be necessary:
- GP Consultation: Your doctor can discuss management strategies and treatment options.
- Talking Therapies: Cognitive Behavioural Therapy (CBT) can help change negative thought patterns and improve coping strategies.
- Complementary Therapies: Acupuncture, aromatherapy, and reflexology may help with relaxation.
Final Thoughts
Navigating work-related stress as a Nigerian in the UK can be challenging, but recognising the signs and seeking support can make a significant difference. By addressing stress early, setting boundaries, and prioritising mental well-being, you can create a healthier work-life balance and improve your overall quality of life.
Stay informed, stay healthy, and don’t hesitate to reach out for help when needed.
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