Stress awareness: How it affects work-life balance

First of all, stress isn’t always a bad thing. It's essential for survival. Imagine facing danger, like a wild animal or an immediate threat. Your body kicks into action. This is called the "fight or flight" response.

This surge of energy helped our ancestors fight off threats or run to safety. Even today, stress can help us perform well in high-pressure situations like exams and job interviews, drive us to meet deadlines, push through challenges, and stay alert.

However, stress is meant to be temporary, and the stress we face today can be constant. We’re navigating work pressures, financial worries, relationship challenges, and even the constant notifications on our phones.

Temporary stress is also known as hormesis stress.

Hormesis stress is small, controlled stress that helps your body get stronger. For example:

• Exercising causes temporary stress on your muscles, but it makes them stronger.
• Cold exposure (like a cold shower) or intermittent fasting can also trigger hormesis, promoting better resilience and health.

And the constant stress we’re facing today is known as chronic or hormonal stress. This continuous, uncontrolled stress floods your body with stress hormones like cortisol over long periods.

It wears down your body, leading to anxiety, fatigue, weakened immunity, and burnout.

It’s this type of stress that is problematic.

The connection between stress and work-life balance

Balancing work and personal life is challenging enough without the added pressure of stress. Chronic stress can lead to physical symptoms like headaches and fatigue, as well as emotional issues such as anxiety and irritability, all of which make it harder to perform well at work or enjoy downtime with loved ones. Research from Mental Health UK reveals that stress not only reduces productivity but also contributes to burnout, making it difficult for individuals to relax or recharge after work hours.​

When stress becomes overwhelming, it often leads to a vicious cycle. Work responsibilities may feel more challenging, leading to longer hours, fewer breaks, and less time for family, exercise, or personal interests. As these essential aspects of life are neglected, stress worsens, further disrupting work-life balance.

Key indicators of stress

Recognising the signs of stress can help in addressing it early. According to the International Stress Management Association (ISMA), common indicators of stress include mood swings, difficulty concentrating, sleep disturbances, and physical symptoms like muscle tension and digestive issues. Over time, these symptoms can escalate, leading to mental exhaustion and difficulty in maintaining personal relationships. Signs of stress often manifest as decreased productivity, frequent errors, absenteeism, and difficulty interacting with colleagues. Personal life may also suffer as stress affects one’s ability to unwind, leading to strained relationships and a lack of satisfaction in leisure activities.

Ways to Recover from Stress

You can’t always avoid stress, but you can help your body recover more effectively. There are several proven techniques which are simple and effective at helping one manage stress:

• Physical activity: Regular exercise not only helps process stress hormones like cortisol but also improves insulin sensitivity and supports healthy blood pressure and glucose levels. Exercise also releases endorphins (feel-good chemicals) and helps your body process the stress hormones. Even a 20-minute walk can help reset your stress levels.
• Healthy nutrition: Stress might make you crave unhealthy foods, but a balanced diet rich in whole foods—fruits, vegetables, lean proteins, and healthy fats—can help stabilise blood sugar and prevent weight gain, reducing your risk of metabolic issues.
• Deep breathing: Techniques like diaphragmatic breathing (deep, slow breathing involving the diaphragm and abdominal muscles) or the 4-7-8 breathing method, where you breathe in for 4 seconds, hold your breath for 7 seconds and breathe out for 7 seconds) can activate your parasympathetic nervous system (your body’s “rest and digest” mode) and reduce stress.
• Mindfulness and meditation: Mindfulness practices help shift your focus away from stressors, bringing your body into a more relaxed state. Studies show that even a few minutes of meditation can lower cortisol levels.
• Improving sleep: Lack of sleep disrupts the body's natural cortisol rhythms, contributing to insulin resistance and weight gain. Prioritising good sleep habits helps lower stress hormones and allows your body to recover both physically and mentally. Avoid caffeine and electronics before bed, and create a calming bedtime routine to help signal to your body that it’s time to rest.
• Social connection: Spending time with friends, family, or pets can boost your mood and reduce stress. Human connection triggers the release of oxytocin, a happy hormone, which naturally counters stress hormones.

Final thoughts

Stress is a natural part of life, but it shouldn’t dominate it. By understanding how stress affects work-life balance, individuals and employers can take meaningful steps to create a healthier, more supportive work environment. Through stress management techniques, clear boundaries, and employer support, we can all work toward a balanced, fulfilling life. This Stress Awareness Week, take the opportunity to reflect on how you can manage your own stress and support the people in your teams. Small changes can make a big difference.

Talk to our team about how our health screening programmes can improve your team’s overall well-being and work-life balance.