What is stress?
According to the WHO, stress occurs when a person's personal resources and coping strategies are overwhelmed by the demands placed on them. In other words, stress is a reaction of the body to adapt to its environment, whether it is good or bad.
How do we differentiate good stress from bad?
Since we have to deal with stress on a daily basis, the challenge is to distinguish good stress from bad stress. Good stress is related to events that are perceived as challenges and that we think we can overcome. This good stress drives notions such as motivation, the desire to succeed, interest, surpassing oneself and perseverance.
Bad stress, on the other hand, occurs at times when we feel overwhelmed by events. Our ability to adapt is put to the test, bad stress embarks and causes anxiety, fear of failure, imposter syndrome, irritability or difficulty concentrating.
Let's focus on bad stress, which can have several different reactions depending on each person's perception. However, we can identify three common phases common to everyone. Let's take the example of a co-worker with whom you used to collaborate and who is fired on the spot.
- The alarm phase occurs when something unexpected happens. You are stunned by the news to the point that you lose your nerve and don't know what to do.
- The resistance phase when you are tempted to run away from the situation that is beyond you. You don't dare say no to the projects that are given to you following the dismissal of your colleague, because you are afraid of being dismissed too. You may suffer from anxiety in the face of this situation which remains over time.
- The exhaustion phase where you trivialize what you are going through. You are overwhelmed by projects, files pile up and you don't count your hours anymore. You can no longer cope with the situation, which is getting out of control, and you are already feeling the effects of burnout.
Performance stress, the keys to remedy it
Performance stress is particularly important today, as our environment is changing faster and faster and companies are faced with more and more challenges in quick succession. These changes have a real impact on how employees feel. Are you a perfectionist by nature or do you suffer from impostor syndrome (you think you don't belong and feel like you're cheating people while fearing they'll notice)? If so, you are probably experiencing performance stress.
Don't worry, there are solutions to reduce this stress. First of all, it is important to identify your objectives, which must be SMART (Simple, Measurable, Attainable, Realistic, Temporal) and clarify what is expected of you. Then, check that you are well aligned with your environment, your skills and your role. If your position has evolved, you and your manager may have a different perception of your deliverables. Developing a competency profile could clarify things and training could develop new skills that have become necessary.
Not sure where you stand on all this? Ask your team leader questions to avoid any grey areas. The goal is to move from fear-driven performance to heart-driven contribution.
You are the one who has the solution - be the actor of your change
Is stress a necessary evil? In fact, it is up to you to choose how you react to events! Let's go back to our example of your fired colleague. Here are three points to consider in this situation:
- Identify the problem and use it as a springboard to turn this negative situation to your advantage. You're panicked about your colleague's firing and you're afraid you might be next. Is this really the case? Have you identified the cause of the termination (misconduct, personal disagreement...)?
- Identify the hidden opportunity to change your perception of the problem. You still can't say no, but have you thought of alternatives and shared them with your manager? It may be decided that the issues should be shared among team members. You could also undergo training to acquire new skills related to your new deliverables. Finally, you may suggest recruiting a new person to join your team.
- Learn from the situation to avoid repeating it in the future. By asking yourself these questions and looking at the problem in a positive light, you can prevent burnout.
Manage stress with simple actions...
Our body secretes cortisol, the stress hormone, all day long in small quantities. We need it to function well and be active all day. When you feel a stressful situation coming on, take a few minutes to do some deep breathing in and out. These breathing exercises will open the diaphragm and allow the release of the well-being hormone, DHEA, from the adrenal glands. Your cortisol level will return to a more normal level and your feeling of stress will gradually disappear.
Conclusion
Changing your relationship with stress and adopting a healthy lifestyle are not quick changes. It is important to change your way of thinking, to go step by step and above all to take your time so as not to become discouraged and to find a certain balance. It would be a shame to be stressed to...not want to be stressed anymore!
To go further :
Stress Management: Keeping Control in All Circumstances