HOW TO HANDLE STRESS LIKE A PRO

In the current fast-paced and tiring work environments, stress has become a companion that is too common for many employees. Forbes reported on findings from The American Psychological Association’s Work and Well-Being study, which shed light on the prevalence of this issue, revealing that a whopping 79% of the 1,501 employees surveyed experienced work-related stress in 2022. What's more alarming is the significant impact this stress has had on workers' engagement and productivity. Three out of five employees admitted to experiencing a lack of interest, motivation, and energy at work—a sharp 38% increase from 2019. Effectively managing stress has become imperative for individuals dedicated to thrive professionally.

Stress can be caused by various factors, like work, family, or financial problems. According to the Harvard Business Review Magazine, women tend to experience more stress than men. Women are known to have to take on more tasks at home, are socially accustomed to always saying ‘yes’ to everything asked for, tend to be perfectionists, and above all, suffer from stereotypes existing in workplaces. According to Andrea S. Kramer, a partner at a law firm and the author of ‘Breaking Through Bias: Communication Techniques for Women to Succeed at Work’, in HBR, “gender stereotypes exist in the workplace," and they say that “we negotiate worse, that we are not perceived as leaders, that we present worse, that we are less assertive or that we are not competitive”, which means women do not give their best which generates more stress in them.

As explained in the HBR article, "Women use their mental energy trying to refute this stereotype, so their mental abilities to carry out the task itself are reduced." So, they are given tasks with the understanding that they are not good enough to complete the task as expected which creates stress in them and diminishes their ability to complete it using their full potential. 
HOW TO HANDLE STRESS LIKE A PRO
Below are some tips on how to internally and externally manage stress more effectively:

1. Reduce Internal Pressure. 

Accept your strengths and weaknesses and agree to do your best every day as Don Miguel Ruiz, from ‘The Four Agreements’ says. 

2. Do not Seek Perfection, But Progress. 

Harvard Business Review says the best way to manage stress is by aiming for progress rather than perfection. 

3. Renew yourself physically, mentally, and emotionally.

According to Harvard University, to manage your stress, exercise, meditate, spend more time with your loved ones, and do things you like doing more often. 

4. Have a Group of Friends. 

Scientific research demonstrates that when stress levels are high, there is an increase in cortisol levels. Men often resort to confrontation or evasion to cope, whereas women tend to seek support from other women and engage in dialogue about their stress.

5. Recognize what causes you stress, the triggers and what is your most used emotional response.

Following this, consider potential solutions when you are in a more positive mindset.

6. Change the Stereotypes in Your Mind. 


Andrea S. Kramer advises to imagine yourselves as if you were a tough, risk-taking, and competitive man when doing your tasks. Remind yourself that these stereotypes do not reflect a woman’s true abilities, and utilize humor to acknowledge the absurdity of these preconceptions.

7. Be Positive. 

When you focus more on the most positive interpretation of situations or what people do and their intentions, not only are your stress levels reduced, but you also become more productive, happy, and resilient. 

8. Make Your Stress a Friend.

Kelly McGonigal, a Health Psychologist at Stanford University, in her book ‘How to Make Stress Your Friend’, highlights that individuals who view stress symptoms positively are not as significantly impacted physically by stress. So, when your stress causes your heart to beat fast, make your hands sweaty, simply, “think positively that your body is adapting to be able to overcome a challenge much bigger than itself.” 


Giving priority to certain preconceptions and stereotypes in the workplace or society creates more stress which in turn ruins not only your mental and physical health but also the quality of work produce. How can you better respond to negative thoughts next time you feel stressed?

By:                                                           
Carla De La Vega and Revathi Sreejith

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