Workplace Stress: What Every Leader Needs to Know
Stress is a natural reaction to life’s demands, and not all stress is bad. Some stress is good for you. Think of exercise: it places stress on the body in ways that improve your strength, flexibility, and endurance. At work, a looming deadline or big presentation might cause anxiety, but that’s your body gearing up to perform. This kind of short-term pressure is called acute stress.
The real problem arises when stress lingers too long. Chronic stress, the kind that hangs around for weeks or months, can take a serious toll on your health and performance. In a workplace setting, chronic stress might stem from:
- Ongoing workload pressures
- Unclear role expectations
- Job insecurity
- Difficult workplace relationship
- Financial strain or carer responsibilities
- Exposure to traumatic or high-risk environments
Stress and the Body: What Happens and Why It Matters
When you’re under stress, your brain tells your adrenal glands to release hormones like adrenaline and cortisol. This activates your Sympathetic Nervous System, also known as your “fight or flight” response.
You might notice:
- Increased heart rate and blood pressure
- Tense muscles
- Faster breathing
- Digestive changes
- Sharpened alertness
In short bursts, this is your body helping you rise to a challenge. But when stress becomes chronic, your nervous system stays switched “on.” You may not realise it, but your body is constantly in a state of urgency. Over time, this can lead to:
- Mood swings or anxiety
- Irritability or depression
- Muscle stiffness (especially neck and jaw)
- Digestive problems
- Insomnia
- Fatigue or low energy
- Forgetfulness and poor concentration
- Increased reliance on alcohol or stimulants
That’s not just bad for your health; it impacts your workplace relationships, your ability to make sound decisions, and your capacity to lead or perform effectively.
You Can Regulate Your Nervous System: Here’s How
You can activate your body’s natural “calm-down” system, your Parasympathetic Nervous System (PNS). Think of it as your internal brake pedal, often called the “rest and digest” response.
When your PNS is activated, it:
- Reduces your heart rate and blood pressure
- Encourages digestion
- Slows your breathing
- Releases calming hormones
- Restores energy and improves focus
One of the simplest and most powerful ways to activate the PNS is through diaphragmatic breathing (also known as belly breathing). It’s free, easy, incredibly effective, and you can retrain your body to do it naturally. Here’s how:
- Sit or lie comfortably.
- Soften your shoulders, jaw, and neck.
- Place one hand on your chest, the other on your stomach.
- Inhale slowly through your nose, let your belly rise while your chest stays still.
- Exhale slowly through your nose or sigh it out.
- Repeat for 6–10 rounds.
Practice regularly, especially in high-pressure moments at work, and you’ll notice your energy, focus, and stress levels begin to shift.
Stress Management is vital for workplace wellbeing
Workplace stress isn’t going anywhere. How you respond to it can change everything.
When you understand your stress response and learn simple, science-backed techniques to regulate it, you feel better, communicate more effectively, lead with greater clarity, and contribute to a safer, more productive workplace culture.
That’s where workplace wellbeing training makes a real impact.
If your team is ready to build mental fitness, boost mental clarity, and support a culture where everyone can thrive, let’s talk about how my workplace mental health and wellbeing programs can support your people.
Get in touch to learn more about tailored training that empowers your team to ThinkWELL, LeadWELL, and LiveWELL – even under pressure.
