The impact of stress on workplace performance

“Stress is not what happens to us, but how we respond to what happens to us.” – Hans Selye

Hans Selye’s quote refers to the idea that stress is not necessarily caused by external factors, but rather by our perception and reaction to these factors, highlighting the active role we play in how we experience and manage stress.

Hans Selye explains that stress is not just an automatic reaction to external events, but is greatly influenced by how we choose to interpret and respond to these situations. Effective stress management depends on our ability to adapt mentally and emotionally, transforming potential pressures into opportunities for growth and learning.

The purpose of this article is to raise awareness and offer a possible preventive treatment for the impact of stress on workplace performance. I believe it is important to understand the causes of stress, the types encountered in the workplace, and what techniques we can apply to achieve psycho-emotional balance. Current socio-economic challenges, accelerated digitalization, and the impact of artificial intelligence can lead to increased stress levels in the professional sphere if we do not know how to manage it.

From my professional experience in recruiting for various positions, stress was among the top factors candidates cited for changing jobs. More than half of them felt stressed at least once in the last month, and some experienced burnout syndrome. The heavy workload, failure to meet project deadlines, not taking vacation days, inefficient time management, and authoritarian management style have led to increased stress levels among employees. All these factors have led to increased stress levels, physical and emotional exhaustion, and ultimately an inability to perform.

What is stress and how does it manifest itself in the workplace?

Stress can be defined as an automatic physical and psychological reaction of the body to situations perceived as threats or challenges, which require adaptation to pressures from the environment. This reaction includes a state of tension, stress, and discomfort, and is an adaptation mechanism through which the individual responds to environmental aggressions, whether physical, emotional, or social.

Employees may experience stress when they are unable to cope with certain problems or situations, when they are unable to meet their employer’s demands in terms of skills, knowledge, or time. The effects of stress have an impact on the achievement of goals, both individually and professionally. Each individual reacts differently to stressful situations and should identify the cause in order to take action so that this state does not become harmful if it manifests itself over long periods of time.

In addition to psychological effects, stress at work can also cause physical symptoms such as chronic fatigue, sleep disorders, or headaches, and in the long term can lead to professional exhaustion. On the other hand, stress can cause undesirable behaviors, such as social isolation or decreased involvement in activities, which affects both work relationships and productivity.

Stress manifests itself in the human psyche through a series of emotional, cognitive, and behavioral symptoms and reactions. Among the most common psychological effects are anxiety, depression, irritability, difficulty concentrating, decreased motivation, and feelings of helplessness or lack of control.

Causes and types of stress

To reduce, treat, and prevent stress, it is important to identify its causes and the situations that lead to its onset. Stress can be triggered by a variety of factors, which differ from person to person, as everyone reacts differently in extreme situations. However, among the most common causes are excessive pressure and demands at work, such as tight deadlines, heavy workloads, and lack of control over tasks.

Stress sets in neurophysiologically by activating the central nervous system. When a person perceives a situation as threatening or difficult, the brain sends signals to the adrenal glands, which release stress hormones such as adrenaline and cortisol. These hormones prepare the body for the “fight or flight” response by increasing heart rate, blood pressure, and alertness. This reaction is adaptive, but if stress persists, high cortisol levels can negatively affect the functioning of the nervous system, leading to disorders such as sleep disturbances and difficulty concentrating. Chronic stress keeps the muscles in a state of constant tension, which can lead to fatigue and other health problems.

The types of stress an employee may face at work vary depending on their personality, resilience, and coping mechanisms. Stress can arise depending on the context, accumulated fatigue, or chemical imbalances in the brain.

• Acute stress
It is an immediate, short-term reaction to a stressful situation, such as a looming deadline or a difficult task. This type of stress can be motivating and temporarily increase productivity, but if it becomes frequent, it can negatively affect the employee.

• Chronic stress
It occurs when workplace pressures and demands are constant and prolonged over time, such as excessive workload, lack of control over tasks, or repeated conflicts. Chronic stress requires long-term strategies and can lead to burnout and health problems.

• Stress related to mismatch between requirements and skills
It occurs when an employee is faced with demands that exceed their knowledge or skills, generating feelings of inadequacy and anxiety.

• Stress caused by interpersonal relationships
Conflicts with colleagues or superiors, lack of social support, and poor communication can cause emotional stress and affect performance and well-being.

• Stress related to organizational changes

Restructuring, changes in roles or responsibilities can create uncertainty and anxiety among employees.

These types of stress can occur separately or in combination, negatively affecting both the mental health and professional performance of employees. Managing them effectively is essential to maintaining a healthy and balanced work environment.

Preventive treatment

• Prioritizing tasks
• Compliance with the work schedule
• Ensuring a balanced workload
• Short and frequent breaks
• Practicing a sport in your free time
• Mindfulness relaxation techniques
• Breathing techniques
• Introspection
• Stress and time management training
• Psychological counseling
• Organizational coaching

Preventive treatment plays an essential role in reducing and managing stress in the workplace, helping to maintain employee health and increase performance. Prevention not only limits the occurrence of stress-related health problems, but also helps to create a safer, more motivating, and more productive work environment.

Implementing these preventive measures helps reduce absenteeism, increase job satisfaction, and prevent burnout syndrome. The better we manage stress and accept that it is part of our professional lives, the more resilient we will be, and our performance will not be affected.