Extreme Stress in the Workplace: Causes, Consequences, and Effective Coping Strategies | Safe and Sound

In today’s fast-paced world, the office environment, which is supposed to be a professional working space, is becoming a source of extreme stress for many people. Performance pressures, complex internal relationships, and ever-increasing expectations can wear down both the physical and mental health of employees. If you often feel tired, drained of energy, or even want to give up when thinking about work, this article is for you.

Ngo Thi Sang | Master of Educational Psychology – Applied mental health care Safe and Sound

Institute of Medical Technology Applications

1. Common causes of extreme stress in the workplace

Overloaded workload and unrealistic expectations

a. Overloaded workload and unrealistic expectations

The pressure to complete many tasks in a short time, high expectations from superiors, or strict evaluation standards cause employees to be constantly put in a "race" state, with no time to rest or recharge.

b. Toxic working environment

Toxic workplace cultures such as unhealthy competition, blame, bias, and unfairness are the source of severe psychological damage, prolonging feelings of stress and fatigue.

c. Poor personal relationships

Conflict with co-workers, a difficult boss, or a lack of support from superiors can increase isolation and preservation in the workplace, leaving you feeling lost and exhausted.

d. Lack of control and autonomy

Not being able to control their work, being overly micromanaged, or lacking decision-making power leaves many employees in a state of extreme stress due to a feeling of loss of control.

e. Conflict between work and personal life

When work takes up all your time and mind, you no longer have the opportunity to recover emotionally or maintain personal relationships, leading to a serious work-life imbalance.

2. Consequences of extreme stress at work

Prolonged office stress will not only affect work performance, but also cause many serious consequences for both mental and physical health:

Burnout – The consequences of extreme stress at work

Burnout: The World Health Organization (WHO) has officially recognized burnout as a syndrome caused by occupational stress. Signs include: chronic fatigue, loss of motivation, skepticism about the meaning of work and a serious decrease in work efficiency.
Psychological problems : Prolonged stress can increase the risk of psychological disorders such as anxiety disorders, depression, sleep disorders and emotional regulation disorders.
Physical Effects : Extreme stress increases the risk of heart disease, high blood pressure, diabetes, weakened immune system, chronic headaches, and digestive problems.
Damage to personal relationships: People under stress often become irritable, impatient, and withdraw from close relationships, causing family conflict and loneliness.
Negative impact on career: Psychologists say that a decline in performance, sudden resignation or frequent absence due to mental health reasons can seriously affect career development and personal reputation.

3. How to effectively deal with extreme stress at work

Dealing with extreme stress at work requires not only patience but also practical, sustainable strategies. Below are some ways suggested by Safe and Sound's psychologists to help you proactively manage your psychology, balance your emotions and gradually restore your inner strength.

3.1 Recognize and accept your emotions

The first step in dealing with any mental health issue is to recognize and accept your feelings. Don't force yourself to be "strong" or pretend you're okay when you're really messed up on the inside.

Practice emotional self-inquiry: Whenever you feel tired or anxious, ask yourself: “What am I feeling?”, “What is the source of this emotion?”
Keep an emotional diary: Recording your emotions every day helps you identify recurring mental patterns and find more specific solutions.
Share with someone you trust: Talking to a loved one, friend or close colleague can help relieve a significant amount of emotional burden.
See a mental health professional: If your emotions are overwhelming, a professional can help you name them, reframe your perspective, and teach you self-care techniques.

3.2 Learn how to manage time and prioritize work

Learn how to manage time and prioritize work

One of the reasons for the escalation of stress is the feeling of being "inundated" with work. Psychologists say that effective time management will help you regain control.

Task Classification: Apply the Eisenhower matrix to divide tasks into 4 groups: Important – Urgent / Important – Not Urgent / Not Important – Urgent / Not Important – Not Urgent.
Break down the work: Instead of looking at a large project as a whole, break it down into small, specific, and achievable tasks to avoid feeling overwhelmed.
Make a priority list: Each day, choose only the 3 most important things to complete.
Set limits: Learn to politely decline tasks that are beyond your capacity to handle.
Tip: Spend 5 minutes every morning to determine your goals for the day. This helps your brain have a clear direction and reduces fatigue from making continuous decisions.

Remember: When you don't prioritize work, everything becomes a priority and that's the fastest way to extreme stress.

3.3 Practice relaxation techniques

Stress isn't just in your head, it's in every cell of your body. Relaxation techniques help you release stress both physically and mentally.

a. Deep Breathing:

- Perform the 4-7-8 technique: Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds.
- Repeat 4-5 times whenever you feel overwhelmed.

b. Mindfulness Meditation:

- Take 5-10 minutes a day to just sit still, focusing on your breathing or a natural sound.
- Whenever your thoughts wander, just gently bring your attention back to your breathing.

c. Progressive Muscle Relaxation (PMR):

- Do this by tensing each muscle group (e.g. clenching your fist) for 5 seconds, then completely relaxing.
- Start from your toes and move up to the top of your head.

Remember: When you take care of your body, your mind is healed too.

3.4 Create clear boundaries between work and personal life

Psychologists emphasize that the blurring between work and private life is the root cause of chronic fatigue.

Set clear working hours: Determine the start and end times for work each day and commit to following them.
Don't bring work home: Unless it's an emergency, leave work at the office (or limit it to working hours if you do it online).
Prime time: Set aside non-work hours during the day (e.g., 7pm-9pm) for family, personal hobbies, or self-care.
Don't check email after hours: Set your phone to “do not disturb” after work hours to avoid triggering your work mindset.

Remember: Healthy boundaries not only protect you from burnout, but also help you enjoy life more fully.

3.5 Building a psychological support network

No one should have to struggle with stress alone. Having a strong emotional support system will help you get through the tough times more easily.

Stay connected: Invest time in positive relationships, people who listen, encourage, and don't judge you.
Share selectively: It's not necessary to share with everyone, but finding 1-2 people you trust to open up to is important.
Join a community: If your surroundings lack understanding, join support groups, online or offline communities.
Don't be afraid to see a psychologist: Seeing a psychologist is a quick and effective way to regain emotional balance when everything seems overwhelming.

Remember: Alone you may go fast, but together you may go far.

3.6 Changing personal perspectives and expectations

Sometimes, the root cause of extreme stress comes from the unrealistic expectations we place on ourselves.

Practice self-kindness: Treat yourself the way you would treat a friend in need.
Accept limitations: No one can do everything perfectly. Accepting imperfections helps you be gentler with yourself.
Build a Growth Mindset: Instead of seeing failure as a disaster, see it as an opportunity to learn and grow.
Set flexible goals: Set SMART goals (Specific – Measurable – Attainable – Realistic – Time-bound), but always allow yourself to adjust as needed.

Remember: Psychologists want you to understand that you don't have to be perfect to be worthy of love and success.

If you find yourself needing help from a psychologist or psychiatrist, start by finding a reputable counseling center or service. You can choose to have face-to-face counseling or online counseling, depending on your situation and comfort level. Most importantly, be open to sharing and accepting guidance from a professional.

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