Dr Chandni Tugnait explains ways of breaking the normalcy developed around anxiety amongst employees

Research has proven that our brains are ‘wired’ specifically to detect patterns, identify dangers and react accordingly. However, through intense pressure that we subject ourselves to, in our day-to-day lives, the mind is often unable to distinguish between stress that is real and the stress that is imagined; if we think something has the potential to put us in harm's way, it will trigger the same response as actual danger.

Stress can be self-created or self-perpetuated simply by thinking about it. In other words, when an employee feels they have a looming deadline, their brain automatically reacts as if their deadline were right around the corner, even if they have free time on their hands. It is important that we promote the leader mindset at work and do not normalise stress and anxiety. The important thing is to get into the action mode instead of focussing on stress and allowing it to increase exponentially through self-perpetuation.

Employees cannot be expected to avoid every piece of stress that comes into their lives; however, they can be trained on how to handle stress more effectively when it does come along by breaking the normal stress patterns and behaviors.

Stress is known to lead to insomnia, headache, irritable bowel syndrome, breathing issues, ulcers, high blood pressure, obesity, suppression of the immune system, diabetes, heart ailments, depression, panic attacks and pain in the body. An excess of stress, also known as the distress syndrome, can prove to be very harmful for one’s mental, emotional and physical health. In the current fast-paced world, many times, we start perceiving the excessive workload, driving in traffic, family concerns, daily deadlines of emails, and so on as stress. The unconscious algorithms are running for all of us. The key is to be aware and then to be able to change the state. We should pause and breathe; be aware of the present moment instead of constantly chasing ‘the next’ in order to reduce stress in our lives. Especially, post the pandemic, the number of stressors is off the chart — work pressure, financial and economic uncertainty, relationship issues, peer pressure, spike in health issues, sleep disorders, fears, irritability, need for validation on social media, social withdrawal, et al. The increasing stress amongst the employees is not only bad for morale but also for the overall productivity and profitability of the business.

Here are some quick ways to help break the patterns around stress for your employees:

Identify the triggers

Ask your team to acknowledge the situation that induces stress and set a time to plan for it or process it before responding impulsively.

Take frequent breaks

Don’t let the team drown in hours and piles of work. Encourage them to take frequent breaks to stretch a little, walk a bit, take a few deep breaths, listen to their favourite song or read a comic strip; anything that helps them relax.

Meditation and breathing

Daily meditation of five-15 minutes is known to have a profound impact on calming the mind and releasing stress, worry and anxiety. You can introduce the same to your employees. Deep breathing and other breathing exercises are stellar for mindfulness.

Company offsite

This is a fun way to promote bonding in the team away from the work pressure.

Gratitude

Make gratitude and appreciation a part of life. Say it out aloud. Appreciate your employees – for every big and small thing that adds value.

Healthy eating

Promote healthy eating instead of ‘stress eating’. When we are stressed, the brain releases cortisol that makes us crave salt, sugar and fats for temporary pleasure. It is important to encourage healthy eating habits at work to handle pressure in better ways.

Set an example

As a leader, take out time for self-care. If employees see you stretching yourself beyond your capacity, working round the clock, not prioritising your health, they are more likely to get impacted by it all and continue to stay overwhelmed. Walk the talk — set the culture right.

Offer professional support

It is important to confide in someone who offers a non-judgmental space to share all that one desires. Hold the space for your employees to connect with you and have authentic communication. Offer them support in the ways you can. In case of chronic stress, connect your employees to an expert who can help them cope better.

It’s about time people acknowledge the colossal impact of stress at work, break the normalcy around it and make some lifestyle changes to address the stressors before stress takes over every aspect of their lives and business. Stay stress-free!

(The author is a psychotherapist and the founder of Gateway of Healing.)