We hear about stress almost every day, and almost always in a negative light. But stress is a physiological response triggered by certain events or changes, causing our bodies to release hormones like adrenaline and cortisol. This state of alertness can affect every aspect of our lives, from personal relationships to job performance.
Learning how to manage stress is essential, especially for those living in large cities, where everything moves fast and is constantly changing. Tight schedules, traffic, noise pollution, long queues for services, and the visible impatience in people’s eyes all contribute to high stress levels, requiring continuous adaptation.
Stress can be positive
Is stress always a bad thing? Not necessarily. Stress becomes harmful when the adrenaline it produces remains elevated long after the triggering event has passed. When it stops being energising and starts to feel overwhelming, it's a sign that stress has become a problem, no matter where you live.
The importance of self-awareness
How we perceive a situation often matters more than the situation itself. Everyone should align their lifestyle with their personal values and preferences. For some, remote work has enabled a move to quieter, rural areas where they feel more connected to nature or family. Others thrive on the hustle and bustle of the city and would struggle in isolation.
It’s important to recognise when pressure stops being helpful and begins to cause mental blocks. What energises one person may overwhelm another. Understanding this personal threshold is key to preserving psychological health.
What causes work-related stress?
Work-related stress often arises when there’s a mismatch between the demands of a role and a person’s perceived capacity or resources to meet them.
Common triggers include:
- Too many tasks in too little time, or no tasks at all
- Working shifts that disrupt personal life
- Lack of control over tasks and processes
- Limited support from managers and colleagues
- Few opportunities for growth or pay increases
- Fear of redundancy
- Difficulty balancing work and family
- Poor relationships with colleagues
Managing stress instead of fighting it
When these stressors become constant and interfere with your wellbeing, it's time to manage what’s known as “chronic stress.” Rather than trying to eliminate stress completely, focus on recognising its source, communicating with others, and finding ways to reduce it to manageable levels. Techniques that improve productivity and boost mood can help.
Interestingly, having zero stress isn’t ideal either. That would likely lead to lower productivity, poor time management, constant task-switching, and reduced ability to deal with the unexpected.
In contrast, moderate levels of energising stress can actually enhance performance. It helps us stay sharp, efficient, and resilient when surprises arise.
How to find the right balance
As with most things in life, the goal is balance. Here are some strategies to help manage unhealthy stress and foster a healthier lifestyle:
- Learn to distinguish between healthy and harmful stress
- Set boundaries: turn off notifications and define specific times for emails and social media.
- Focus on reducing stress, not eliminating it: aim for acceptance over resistance.
- Establish healthy sleep routines by limiting screen time before bed.
- Exercise regularly and make time for hobbies.
- Try relaxation techniques like breathing exercises, yoga, meditation, or mindfulness.
- At work, talk openly with your managers about what’s causing you stress:
- Ask for tasks if you feel underutilised
- Request help or extended time when overloaded
- Discuss salary, career progression, or contract concerns
- Even if nothing changes, communicating your concerns is a powerful first step.
If you still feel overwhelmed, consider seeking clinical support from a professional who can help you identify stress triggers and build coping strategies. Looking after your mental health is always a valuable investment.
