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10 Signs You Are Under Too Much Pressure at Work

10 Signs You Are Under Too Much Pressure at Work

Workplace stress can sometimes go undetected, because you’re so busy trying to keep on top of tasks that you’ve no time to stop and look at the impact of work pressure and whether or not you’re coping with it. This article can help you track your stress levels. If you’re suffering from a lot of symptoms, consider making changes so you can avoid complete burnout.

1. Unexplained Aches and Pains

Working in an uncomfortable chair or at a desk that’s the wrong height can cause your body to become achy. But if you’re suffering from aches and pains that can’t be explained by poor ergonomics, it may be that you’re under too much pressure. According to Dr Gabor Mate, author of When the Body Says No: The Cost of Hidden Stress, stress causes many more physical symptoms than we realize. Unexplained pain can be a signal from the body to alert you to the fact that you’re over-taxing yourself.

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2. Altered Appetite

If you often skip lunch because you don’t feel hungry, that could be a sign that you’re feeling the strain. When you’re having to deal with other pressures, your priorities change and eating may feel less important to your body than dealing with current work stressors. Alternatively, if you’re stuffing your face in the work canteen every day, you may be comfort eating to deal with stress. Which you do depends on your personality, but a change in appetite is a common sign of stress.

3. Sleep Struggles

If you’re struggling to get into work on time, because either you overslept or are over-tired from lying awake all night, then you may be under too much pressure at work. Changes in sleep patterns are another of those things that can go to either extreme. Your body may feel it needs more rest to gather energy to deal with stressors or you may be kept awake by your worry thoughts. It will depend on the personality and your situation, but a different sleep pattern can indicate you’re under too much pressure.

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4. Feeling Lonely

Your office may be full of your colleagues as usual, and yet you feel like the loneliest person in the world. Stress can make you feel isolated and cut off from other people, especially if you’re the sort of person who takes pressure personally. It’s as if stressors are following you like a little black cloud and no-one else could possibly understand how you feel. John Cacioppo, a professor of psychology, and author of Loneliness: Human Nature and the Need for Social Connection, points out that feeling unrewarded can lead to feelings of loneliness. Perhaps, when you’re under pressure, the imbalance between the amount of effort you put into work and the amount of reward you feel to get back causes workplace loneliness.

5. Constant Colds

When your body is under too much pressure, your immune system can become compromised. When all your resources need to go towards sorting out things at work, the body does not have enough energy left to protect itself from illness. If you seem to always have the sniffles lately, when you’re usually in good health, take a look at your workload and see if you’re doing too much.

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6. Getting Sweaty

Are you constantly needing to ‘freshen up’ at work because you’re feeling a bit sweaty? Sweating a lot when the temperature doesn’t warrant it can show that you’re suffering from stress. The reason why work pressure may cause you to sweat is that external stressors can activate the ‘fight or flight’ response in the body. This causes a surge of adrenaline, which, in turn, makes you sweat. Researchers are still not clear on why this is, but seem to be leaning towards the idea that the smell produced by sweat could be a signal to others that there is danger around. A study carried out by Stony Brook University and published in Social Cognitive and Affective Neuroscience in 2011, revealed that found that people who were exposed to another person’s stress sweat became more alert.

7. Procrastinating

Believe it or not, procrastination is more often a sign of anxiety than it is of laziness. Anyone who has seen a rabbit caught in headlights knows the rabbit is not simply not bothering to move. As well as ‘fight or flight’, extreme pressure can also cause a ‘freeze response’, which means you simply don’t know exactly what to do next, so staying still seems like the most sensible option. If you’re finding that you have lots of tasks at work but can’t seem to start any, you may be ‘freezing’ under too much pressure.

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8. Being Snappy

If you have an uncharacteristically short fuse, you’re probably suffering from too much pressure. Agitation can build up inside without us realizing, and suddenly we find we’ve bitten the head off a co-worker for no real reason. If you look back at your day, you’ll probably notice how the pressure has been building from one stressor to the next, like a pressure cooker waiting to explode.

9. Anxious Thoughts

There are several categories of anxious thoughts that seem to arise when we’re stressed out. These can range from ‘worst scenario thinking’, like presuming you’ll lose your job if you don’t get a work report right, to ‘mind reading’, eg. automatically assuming that your boss will hate your latest presentation even though you have no real evidence. If you look at your anxious thoughts and they seem really unrealistic, they are probably a response to extreme pressure at work.

10. Light-headedness

Although dizziness can be caused by all sorts of things, it is often an overlooked symptom of workplace stress. If you think about the way the body works, when you’re stressed out, the fight or flight response causes us to breathe more shallowly, and our heart to speed up, preparing us to run away or enter combat. Breathing too quickly causes the arteries to contract, so less blood reaches the brain, and this can cause a feeling of light-headedness. If you’re constantly having to sit down at work or grab onto the photocopier because you’re feeling dizzy, this could be a sign of workplace stress.

NB. Before putting any of these symptoms purely down to stress, note that other illnesses can sometimes share these symptoms. While you are looking at ways of managing pressure better, please also get a physical health check.

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Last Updated on January 13, 2020

Is It Time for a Career Change? (And How to Make the Change)

Is It Time for a Career Change? (And How to Make the Change)

Are you challenged at work? Do you regret career decisions? Are you happy? If the answer to the questions leads to a negative feeling, it is time to determine next steps.

Many people settle for a career that no longer brings satisfaction. Most will respond by stating, “I am surviving” if a colleague asks them “How’s work?”

Settling for a job to pay bills and maintain a lifestyle is stagnation. You can re-direct the journey of a career with confidence by taking control of future decisions. After all, you deserve to be live a happy life that will offer a work-life balance.

Let’s look at the reasons why you need a career change and how to choose a career for a more fulfilling life.

How to Know if You Need a Career Change?

The challenges of dissatisfaction in a career can have a negative impact on our mental health. As a result, our mental health can lead to the obvious appearance of stress, aging, weight gain and internal health issues.

You deserve a career that will fulfill the inner desire of true happiness. Here are common factors that it is time for you to change your career.

Physical Signs

Are you aging since you started your job? Do you have anxiety? What about work-related injuries?

It feels amazing to receive a pay cheque, but you deserve to work in an environment that brings out the best of you. If the work environment is hazardous, speak to your boss about alternative options.

In the case that colleagues or your boss take advantage of your kindness, feeling the anxiety of fear of losing your job because of a high-stress environment may not be right for you.

Mental Signs

One out of five Americans has mental health issues, according to Mental Health America.[1] In most cases, it is related to stress.

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I remember working at a job in a work environment where harassment was acceptable. I had to walk on eggshells to avoid crossing the line with colleagues. My friends started to notice the difference in that I seemed out of character. It was then that I knew that changing a career to freelancing was the right decision.

Here is a list of mental signs of workplace unhappiness:

  • The tension in your neck
  • Difficulties with sleeping
  • Unable to concentrate
  • High anxiety
  • Depression

If you start to feel your self-esteem is diminishing, it is time to consider if working in a high-stress industry is for you. The truth is, this negative energy will be transferred to people in your life like friends and family.

Are You Sure You’re Not Changing for the Wrong Reason?

Most people that feel they need a career are frustrated with their situation at work. Do you really understand your current situation at work?

The reason it is important to think about the work situation is some people decide to change career for factors that are insignificant. Factors that can potentially change if the person works in a different department or new organization.

Here is a list of unimportant factors to think about before you decide to make the transition:

Desire for an Increase of Salary

The desire for a higher income can persuade some to believe they are in the wrong career. The issue with this is more money requires more time in the office or taking on several positions at a time.

At times, pursuing a high-income role can be the complete opposite of what one is expected. It is what happens when a colleague leaves a company to a new one and returns several years later.

Overnight Decision

Let’s face it. We make overnight decisions when stressed out or disappointed with situations at work. The problem with a quick decision is the negative and positive points is overlooked.

Rejected for a Promotion

I have heard stories of managers that applied ten times for a position throughout a 5-year period. Yes, it sounds to be a lengthy process, but at times, a promotion requires time. Avoid changing a career if you do not see the results of a promotion currently.

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Bored at Work

Think deeply about this point. If you work a job that is repetitive, it is normal to feel bored. You can spice it up by changing the appearance of your desk, socializing with new employees in a different department, joining a leadership committee at work or coming to work with enthusiasm. Sometimes, all it takes is you to change jobs into a fun situation.

A career change can take time, networking, education and the job search process can be a journey. Here is a list of things to consider before making a final decision:

  • How long have you worked in your career?
  • What is the problem at work? Do you work well with the team?
  • Do you receive recognition?
  • Can you consider working in a new department?

If after reviewing your work situation and none of the above recommendations can help, then it’s time to make a career change.

How a Career Change Will Change Your Life

I have a friend that works in the medical industry. She was once a nurse working directly with patients in one of the top hospitals in her area. After five years, she started to internalize the issues with her patients to the point where she felt depressed after work hours. It impacted her relationship with her family and she almost lost herself.

One day, she decided to wake up and take control of her destiny. She started applying for new medical jobs in the office. It meant working on medical documentation of patients which is not an ideal career based on what society expects a medical professional to perform. But she started to feel happier.

It is a classic example of a person that was negatively impacted by issues at work, stayed in the same industry but changed careers.

A career change can fulfill a lifelong dream, increase one’s self-esteem or revive the excitement for one’s work.

You know a career change can be the right decision to make if you experience one or all of these:

  • Working in a negative workplace: Don’t be discouraged. A negative workplace can be changed by working at a new organization.
  • Working with a difficult boss: The challenges of working with a difficult boss can be stressful. All it takes is communication. You can address the issue directly with a manager professionally and respectfully.
  • Feeling lost about what you do: Most people stay at their jobs and settle for mediocrity because of the fear of failure or the unknown. The rise to success often comes with working a tedious role or stepping outside of one’s comfort zone. If you fear the idea of being involved in activities that are new, remember that life is short. Mediocrity will only continue to make you feel as if life is passing you by.

How to Make a Career Change Successfully

The ultimate key to success is to go through a career transition step by step to avoid making the wrong decision.

1. Write a Career Plan

A career plan has a dead line for action steps that includes taking new courses, learning a new language, networking or improving issues at work.[2] A career plan should be kept in your wallet because it will motivate you to keep pursuing the role.

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You can learn how to set your career plan here.

2. Weigh Your Options

If you have a degree in Accounting, write down five positions in this industry of interest. The good news is diplomas and degrees can be used to a variety of roles to choose.

You don’t have to stick to what society holds a top job. In the end, choosing the right role that will make you happy is priceless.

3. Be Real About the Pros and Cons

It is time to be honest about strengths, weaknesses, opportunities and threats in the job market that are impacting the current situation.

A SWOT Analysis of a career can include:[3]

  • Economic factors
  • Direct competition: Is this role in high demand?
  • Location: Do you need to move? If the goal is to work in tech and living in Cincinnati is not realistic, consider moving to San Francisco.
  • Achievements: To stand out from the competition achievements like awards, committee involvement, freelance work or volunteering is a recipe for success.
  • Education: Do you need to go back to school? Education can be expensive. However, online courses, webinars or self-study is an option.

    A career blueprint is the first step to creating realistic goals. A person without goals will be disappointed without a clear direction of what to do next.

    4. Find a Mentor or Career Coach

    A mentor or a career coach that works in the desired position can share the pros and cons of working in the role. Here is a list of questions to ask a mentor:

    • What is required to be successful in the role?
    • What certification or educational development is needed?
    • What are the challenges of the role?
    • Is there potential for career advancement?

    A chat at a coffee shop with a mentor can change your mind about the desire for a career change.

    Find out how to pick a good mentor for yourself in this article: How to Find a Mentor That Will Help You Succeed

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    5. Research Salary

    Some people decide to change careers for a role that pays less or perks like benefits to make up for the difference in previous to potential salary.

    It can reveal the cities throughout the country that offer a higher salary for those that have an interest in relocating for work.

    6. Be Realistic

    If your goal is to move up into an executive position, it is time to be honest about where you are in your career.

    For example, if boardroom meetings, high-level discussions about financials or attending weekly networking events are boring, an executive role may not be right for you. If you are an introvert and working with people every day is nerve wrecking, you need to reconsider a job in sales.

    Ask yourself if you can work in this role for the next five years of your life. If other benefits that come with the role are enticing, other roles are fit that will make you happy.

    7. Volunteer First

    A person that wants to become a manager should take on volunteer opportunities to experience the reality of the position.

    Becoming a committee member to pursue a presidential opportunity can provide a perspective on leadership, maintaining a budget and public speaking.

    Volunteer in a role until you are certain that it is the right opportunity.

    8. Prepare Your Career Tools

    I recommend asking a boss, colleague or mentor for career tools. If you prefer professional assistance, you can seek out resume writing assistance. Here is a list of things to consider when preparing career tools:

    • Online search: Search your name online to see what shows up. I recommend searching images that are on Facebook, Twitter, Snapchat or other sites on a personal account. The last thing you want to realize is the job search is unsuccessful because there is unprofessional content you posted online.
    • Be LinkedIn ready: Recruiters conduct a LinkedIn search to see if the work experience is the same on a resume. Remember to change the wording on LinkedIn from the resume, or it will appear there was no effort put into creating the profile.
    • Portfolio: A portfolio of work is recommended for people that work in the arts, writing, graphic design and other fields. I recommend a portfolio online and one that is available in hand when attending job interviews or networking meetups.
    • Cover letter: A good cover writer will always impress your potential employers. Here’s how to write a killer cover letter that stands out from others.

    Bottom Line

    It takes time to move towards a new career. Pay attention to the physical and mental signs to maintain your health. You deserve to work in happiness and come home stress-free. If you avoid the common mistakes people make, you will find a job and discover the role in a career field that is the best fit with your skillsets.

    Master these action steps and changing career paths will be on your terms to make the best decision for your future.

    More About Career Change

    Featured photo credit: Pexels via pexels.com

    Reference

    [1] Mental Health America: The State of Mental Health in America
    [2] MIT Global Education & Career Development: Make a Career Plan
    [3] Creately: Personal SWOT Analysis to Assess and Improve Yourself

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