Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do.
High stress levels and burnout are very common among grassroots activists and community workers – both paid and voluntary workers. High stress levels are, obviously, bad for individuals, for those close to them, and for the organisations in which they work.
Turnover can become high, with loss of skilled and experienced people. Stressed people are not effective and can often create conflict and contribute to low morale.
In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelming—and harmful to both physical and emotional health.
Unfortunately, such long-term stress is all too common. According to, APA’s annual Stress in America survey has consistently found that work is cited as a significant source of stress by a majority of Americans. You can’t always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress.
Physical symptoms of stress and burnout
- Chronic tiredness – sleep does not refresh
- Decreased immunity – susceptible to colds, flu, allergies
- Aches and pains in joints, muscles, stomach or back
- Sleep affected – hard to get to sleep or wake early
- Weight loss / weight gain
- Decreased interest in sex
Emotional symptoms of stress and burnout
- Depression
- Rigid thinking, lack of problem solving ability
- Resentfulness
- Negative mind set and irritability
- Crying or getting angry easily and inappropriately
- Forgetfulness
- Anxiety
According to The Commons social change library, there are many contributing factors which play into individuals that contribute to stress such as the nature of our organisation (which the whole group is responsible for); and larger socio-political factors over which we have little control.
How to manage stress and prevent burnout
Remove stressors
- Learn to recognise / anticipate your potential stressor
- Remove yourself from stress inducing situations if feasible
- Take action to manage your environment
- Take organisational / political / social action
- Build up conflict resolution / communication skills
- Life planning, eg set priorities
- Manage your time
Reduce individual vulnerability and build resistance
- Develop self exploration / self awareness to rework attitudes, beliefs and self talk
- Talk, investigate check out perceptions
- Increase self confidence and assertiveness skills
- Improve social supports
- Balance work and leisure
- Get enough sleep
- Improve health status through nutrition and exercise
- Decrease use of alcohol, drugs, caffeine and nicotine
Reduce impact of stress reactions
- Recognise symptoms – link to causes
- Modify negative self talk and self criticism
- Learn and use calming techniques and stress releasers eg:
- Relaxation training
- Meditation
- Massage
- Exercise
- Give priority to self renewal activities
- Be willing to seek professional help and other support
- Increase the amount of fun!
Also see: World Health Organization reinforces mental health issues at work
