Work Stress that doesn’t Switch Off
- Ann Maria Thomson
- Mar 3
- 4 min read
Updated: Mar 4
When you think about your workplace, two words instantly come to mind, like an instinctual response: money and stress. Workplace stress has become so normalized in recent years that people don’t realize that, over time, this stress can lead to several physical and psychological problems if not managed effectively.
Stress is an undeniable part of work. You have deadlines to meet, presentations for clients, issues with your boss, and the competition to earn a promotion… it goes on and on. While stress is a part of life, not just work life, excessive work stress can result in more harm than good.
Do you think about your deadlines and projects while doing household chores?
Does the topic of work come up in all your conversations with others?
Do you feel like you can’t switch off the ‘work’ button even after you come home?
If you have answered ‘yes’ to all these questions, it is a sign that you need to rethink your work stress because it is not just stress; it is becoming a danger to your well-being.
Signs of Workplace Stress
Constant low mood or irritability
Persistent feelings of anxiety and overwhelm
Low self-esteem and self-confidence
Poor concentration and decision-making difficulties
Increased absenteeism, social withdrawal, or aggression
Physical symptoms like fatigue, low energy, headaches, and muscle tension
If symptoms are left untreated, they can progress into depression, anxiety disorder, hypertension, diabetes, and even serious cardiovascular issues.
Have you Ever Wondered Why Work Thoughts Follow you Home?
We have often heard of the term ‘work-life balance’. It means separating work and personal life from each other and achieving a healthy balance between the two for the healthy well-being of an individual. When the boundaries between the two components are blurred, the individual is unable to detach psychologically from one component. The brain's default mode network fails to "switch off," which can be further aggravated by other factors such as being an anxious person, wanting to impress the boss, constant availability demands like emails after hours, and more. The sympathetic nervous system is active, preventing the individual from resting and healing.
Understanding the Biology of Stress
We all have heard of a hormone named cortisol. Cortisol is the primary stress hormone, which surges during acute pressure and stressful situations to mobilize energy via the Hypothalamic-Pituitary-Adrenal axis. Chronically elevated levels from work demands disrupt this balance, heightening anxiety by over-sensitizing the amygdala. This creates a feedback loop: anxiety spikes cortisol further, leading to restlessness and hypervigilance.
Cortisol is released by the adrenal cortex of the body. Prolonged exposure disrupts normal adrenal function, mimicking "adrenal fatigue" with persistent worry and emotional instability. Unlike adaptive short-term stress, this creates an imbalance in mood and immunity.
Stress vs. Exhaustion vs. Burnout
Are they the same or different?
Stress is short-term, acute tension that arises from an unexpected situation or demand, with manageable symptoms like tension headaches and reduced performance.
Exhaustion is a state of physical and mental depletion. An individual who is exhausted is marked by constant fatigue, unresponsive to rest. Despite getting enough sleep, the person still feels tired and lacks energy.
This is the most serious condition. The word burnout is thrown all over the media and online pages, but people fail to understand the real meaning. Burnout, as per the WHO, is an occupational syndrome involving exhaustion, cynicism, and inefficacy. It is deeper than stress, with detachment and reduced accomplishment. Unlike reversible stress, burnout risks substance abuse or depression without intervention.
Impact of Stress on Well-being
Physical Health Effects
Chronic work stress elevates cortisol, contributing to cardiovascular risks such as hypertension, high cholesterol, and diabetes. It triggers headaches, muscle tension (especially neck/shoulders), digestive issues, and weakened immunity, increasing susceptibility to various illnesses. Sleep disturbances are most observed, with insomnia worsening fatigue cycles. Lack of proper quality sleep can furthermore result in accidents and injuries. In serious cases, chronic stress can result in heart attacks, suicidal attempts, and even death.
Mental Health Effects
The hippocampus is responsible for memory, and the prefrontal cortex is responsible for higher executive functions like decision-making, planning, reasoning, and more. Stress shrinks the hippocampus, impairing memory and emotional control, while disrupting the prefrontal cortex results in poor planning and decision-making. It results in suicidal tendencies, anxiety, panic attacks, depression, and cognitive decline. When irritability, social withdrawal, and low self-worth emerge, it further spirals into burnout or helplessness. Productivity drops significantly with higher absenteeism. Individuals are at a higher risk of committing suicide due to work stress, and this has been constantly reported by several media outlets in recent times.
Impact on Relationships
When you carry work stress into your home, you begin to slowly damage your relationships. Irritability and emotional distance strain partners, causing neglect and resentment. Communication between the partners is made worse amid fatigue, reducing intimacy and quality time. Family duties are also affected. Conflicts become a frequent activity, and mood swings amplify existing tensions. Both partners feel unsupported, leading to the slow breakdown of the relationship.
Other consequences of work stress include financial strain from health costs and lack of personal fulfillment, hobbies, and identity outside work.
Practical Coping Skills for Managing Work Stress
Establish firm boundaries. Log off at a fixed time and create no-work zones at home. You can switch off the notifications if it helps. Delegate tasks and communicate needs to supervisors for workload adjustments. Attend mentoring sessions or employee wellness programs to help you build a positive workplace culture.
Practice mindfulness or deep breathing to interrupt rumination over work.
Prioritize sleep hygiene. Set dim lights and avoid using digital devices at least 2 hours before sleep. You can read, do journal work, or mindfulness coloring to calm your mind and get it on track to sleep.
Engaging in regular exercise (30 minutes daily) and a healthy diet boosts mood and buildsresilience. Healthy social connections can help you to regulate your emotions, create a sense of belonging, and prevent loneliness.
When to Seek Help from a Professional?
If your workplace has a counselor or I/O psychologist, it is essential to consult them if you feel workplace stress is impairing your daily functioning. They can offer you guidance and support regarding time management, emotional regulation, and stress management. Professional intervention is crucial if symptoms persist for more than 2 weeks. Koott has had several clients over the years, consulting on the issue of workplace stress. With therapies like Cognitive Behavioral Therapy, we help the clients manage workplace stress effectively.
Workplace stress kills you in the long run.
Comments