Navigating stress: A guide for professionals

Your phone never stops ringing and beeping, your emails pile in, your to-do list skyrockets and it all has to be done ASAP. And what happens? Stress comes calling, too. In today's fast-paced business world, stress has become an unwelcome companion for many professionals, and it can easily start to be accepted – and ignored, even when it’s taking its toll and having a serious impact.

Constantly juggling high expectations, the demands of high-stakes decision-making, tight deadlines, and the constant pressure to perform alongside juggling a life outside of work, can take a significant toll on your mental and physical well-being. Recognising and addressing stress is crucial for maintaining both personal and professional success.

Signs of stress

None of us like the idea of being stressed. We will often not like to admit it, or we say “I’m not that stressed” and “It could be worse”. We all like to think of ourselves as superheroes who can take on and manage everything – or at least that’s what we think we are meant to be able to do when you go on social media.

It’s important to establish a way of tuning in and monitoring our stress levels, so we can understand the impact of taking on different commitments, and take steps to reduce pressures to a level that we are comfortable with. Different people get stressed by different things and we all have different ways of coping.

Stress often manifests itself in subtle ways before becoming overwhelming.

What does stress feel like?

• Difficulty concentrating and making decisions.
• Feeling constantly on edge, nervous or overwhelmed.
• Increased irritability and mood swings.
• Changes in sleep patterns or appetite.
• Physical symptoms such as headaches, muscle tension or digestive issues, increased blood pressure or rapid heartbeat, getting ill more often, and sweating can all be signs of stress. Persistent shifts in health should always be investigated.
• Decreased motivation and satisfaction on things you would normally respond positively to – either in work or at home.
• Feeling low – prolonged stress can lead to feelings of sadness.

If you find yourself experiencing several of these symptoms, it may be time to take action.

Is It stress, anxiety or depression?

Often, stress can be confused with anxiety and depression. Long-term or chronic stress can lead to these other conditions – which is why it’s important to look out for it and manage it. These experiences are interlinked. Chronic stress can lead to anxiety or depression, and about 60% of people with anxiety also experience symptoms of depression. If symptoms persist or impact your daily life, it’s important to seek professional help for a proper assessment and support to address.

• Stress is a response to an external pressure or a challenging situation – when the stressor goes, so does the stress.
• Anxiety is more persistent worry or fear, without a clear cause – carrying on even without stressors being there.
• Depression is a persistent feeling of sadness and loss of interest – can be triggered by life events and other complex factors like brain chemistry.

5 effective strategies to reduce stress levels

Short-term strategies:

1. Practice mindfulness, meditation and deep breathing

Take a few minutes each day to focus on your breath and be present in the moment. This can help calm your mind and reduce immediate stress responses. I recommend Insight Timer, Headspace, Buddify or Calm subscriptions.

The key with these techniques is to find something that works for you – there are lots of different approaches, styles and ways of doing this, from dragon breath, belly breathing, and box breathing, to guided and unguided meditations. My recommendation is to look at your daily routine and consider times you can incorporate these, and which way is best for you – just find what floats your boat.

2. Prioritise and organise

Create a to-do list and prioritise based on importance and urgency. This can help you feel more in control of your workload. Getting Things Done by David Allen, and his principles of managing incoming tasks, doing, delaying and delegating has been a game changer for me and, with the right tools and a system that works for you, it could help you, too. There are loads of templates online if you google 'GTD'.

Medium-term strategies:

3. Establish clear boundaries

Learn to say 'no' to additional responsibilities when your plate is full. Set realistic expectations with colleagues, bosses, family or friends about what you can accomplish. We all like to say ‘yes’ – if saying ‘no’ is hard for you – start small and build up. Often it can be the fear of others' responses to us if we change our responses that can lead us to take on too much. Identify one thing that you want to reduce – work out who is asking you to do it, and why and consider what steps you can take to reduce this – by delegating, suggesting an alternative, or by giving a polite decline. Find the choices for you.

4. Cultivate a support network

Build relationships with colleagues, family or friends who can offer genuine support and understanding. Sometimes we can get stuck in cultures that don’t serve us and we can get swept away in the need to conform. Identify what relationships are serving you and what aren’t. Move towards the ones that light you up and are supportive of you.

Long-term strategy:

5. Invest in your physical health

Regular exercise, a balanced diet, and adequate sleep are foundational for stress resilience. Make these a non-negotiable part of your routine. It can be tempting to make big changes in this area – but, if your plate is full, this can be hard. Look for ways you can make small changes or introduce them into your day-to-day life. For example, going for a walk at lunchtime, or drinking more water. Often when stress levels are high, it’s easy to be tempted by short-term fixes like alcohol or comfort food. Alcohol in particular is very bad for sleep and stress reduction, as it actually increases the body’s production of cortisol – the primary stress hormone.

The benefits of person-centred therapy for stress reduction

When stress becomes overwhelming, seeking professional help can be invaluable. Person-centred therapy offers a unique approach that can be particularly beneficial for professionals grappling with stress.

This form of therapy creates a safe, non-judgmental space where you can explore your thoughts and feelings without fear of criticism or judgment. It’s a place where you can just be with your thoughts and feelings – unpack them and work through them. The therapist acts as a supportive guide, helping you to uncover your own solutions and develop coping strategies that are best suited to you, your life and your routine.

Person-centred therapy can help you:

• Develop a deeper understanding of yourself and your stress triggers.
• Improve your self-awareness and emotional intelligence.
• Enhance your ability to trust your own decision-making skills.
• Build resilience and develop more effective coping mechanisms.

We all get stressed sometimes – but if stress is starting to affect your day-to-day life, your well-being, your personal life or your work, it is time to take action. By recognising the signs of stress, implementing effective coping strategies, and seeking support when needed, you can navigate demands with greater ease and resilience.