Business psychologist gives five tips for avoiding stress

September and October are the peak season for stress-related sick leave, according to figures from Danica Pension and Djøf. DR spoke to business psychologist Thomas Lange, commercial director at AS3 Transition, about how to reduce pressure before it becomes overwhelming.

Headaches, breathing difficulties, heart palpitations, sleepless nights, irritability and difficulty remembering things can all be symptoms of stress.

Lange says stress is often not about being unable to cope with pressure, but about having coped with it for too long.

1. Talk to someone

The most important advice is also the simplest: say out loud how you are feeling.

If the pressure is mainly coming from work, talk to your manager. If that does not feel possible, speak to a colleague, someone in human resources, a union representative or another person you trust. A partner, friend or professional adviser can also help.

When people are under pressure, they can easily become stuck in their own thoughts. Other people can help identify what is genuinely urgent, what can wait and where demands can be reduced.

Stress is not solely an individual’s fault, Lange says, and the solution should not rest entirely on that person’s shoulders either.

2. Aim for 80 per cent

Many people set higher standards for themselves than those around them actually expect. It can therefore help to ask where 80 per cent would be enough instead of 100 per cent.

A report may not need to be perfect. A presentation may only need three slides. An email may not need an immediate response.

The point is not to do careless work, but to establish what is genuinely good enough. Other people may not notice that you have reduced your effort slightly, but you may feel the difference yourself.

3. You can do it, but you can also choose not to

People sometimes add extra tasks to an already pressured day because they think something would be nice to do or feel that they ought to do it.

Lange gives the example of a children’s birthday party. You could cut fruit into pieces and make a cream dessert, but do you need to? The children may be just as happy without it, while you avoid extra bowls, spoons, cleaning and work.

The same applies at home and at work. Ask yourself whether a task is necessary or whether it is something you have added yourself. Sometimes the best way to reduce stress is simply not to do something.

4. Create an overview

When people feel behind, the natural reaction is often to speed up. But if the body is already under strain, increasing the pace can make symptoms worse.

Poor sleep, headaches, irritability and weakened memory can be signs that the body and mind are overloaded. The more people push themselves, the fewer resources they have to solve their tasks.

Lange advises people to stop, even if it feels unnatural, and create an overview. What is urgent? What can wait? What can be removed? At work, it can help to involve a manager in setting priorities.

The aim is not to run faster, he says, but to run in the right direction.

5. Watch how long it has been going on

Stress is not only about how busy you are right now. It is also about how long you have felt that way and whether you have had a chance to recover.

Lange compares stress to warning lights in a car. One warning light may not make you stop immediately. But if several lights begin flashing and you keep driving, the car may eventually break down.

The earlier you react, the easier it is to get back on track.