As workplace demands continue to rise, employees often find themselves navigating through the risks of stress and burnout. A recent discussion with mental health experts shed light on the early signs of work-related stress, its causes, and effective strategies for managing it.

As the world observed World Mental Health Day on October 10, the focus is on the theme ‘Mental Health at Work,’ aiming to raise awareness of the important connection between mental health and the workplace.

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Jane Gatete Abatoni, the Executive Secretary of ARCT-Ruhuka, an association of trauma counsellors, emphasised that anxiety is one of the most common early indicators of stress, often manifested as tension or apprehension about work-related tasks.

"Anxiety often manifests as tension, leaving individuals feeling physically exhausted and emotionally volatile, which can lead to conflicts and even depression,” she said.

"Key indicators of stress include an inability to meet deadlines consistently, often stemming from overwhelming workloads and job insecurity. When employees are faced with long working hours, the pressure to fulfil numerous tasks can become unbearable.”

This situation is exacerbated by fears of job loss or short-term contracts, leading to a cycle of stress and anxiety that hinders productivity and well-being, she said.

Identifying causes of stress at workplaces

Abatoni noted that the causes of workplace stress can be multifaceted. Heavy workloads, pressure to meet deadlines, inadequate pay and job insecurity are significant contributors.

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When employees feel overwhelmed by tasks, especially if they lack the necessary training or resources, stress levels can skyrocket, said Abatoni.

"Sometimes, individuals are assigned tasks beyond their capacity, and often, they feel unable to say no. This leads to a cycle of stress as they grapple with how to accomplish tasks for which they lack the necessary knowledge or skills,” she said.

"In many institutions, there is a significant gap in capacity building. While employees are given responsibilities, they often do not receive the training or orientation needed to understand their roles fully. An effective onboarding process should equip employees with a solid understanding of the institution, their work, and their responsibilities.”

Abatoni also said that the pressure of working for inadequate pay adds employee’s stress, as they worry about providing for their families or meeting their needs.

"The stress of inadequate pay adds immense pressure on employees, as they constantly worry about how to provide for their families and meet basic needs. This financial strain can overshadow their work, making it difficult to focus and increase their overall anxiety, sometimes causing them to work beyond their limits to meet their financial needs,” Abatoni explained.

"Frequent meetings, coupled with unrealistic deadlines, create a constant cycle of exhaustion and anxiety. As employees are left with little time for reflection or recovery as they scramble to meet overly ambitious targets. Without the necessary support or resources, this pressure builds, making it nearly impossible for them to achieve their goals while maintaining their well-being.”

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Abatoni also emphasised that ineffective communication of roles, combined with assigning multiple tasks and raising expectations on employees output, often leads to confusion and increased anxiety.

When employees are left juggling various responsibilities without clear guidance, they can quickly become overwhelmed. This sense of being overburdened ultimately contributes to heightened stress levels in the workplace, she said.

Importance of supportive work environments

To combat stress and prevent burnout, Francoise Uzamukunda, Country Director of mHub, a mental health clinic, said that creating supportive work environments where employees feel empowered to discuss their challenges is crucial for a supportive environment.

"Organisations should foster open communication channels, enabling employees to express their concerns about workloads and expectations freely, this not only helps address potential issues early on but also promotes a healthier work environment where staff feel supported and understood,” said Uzamukunda.

"Organisations should encourage team-building activities, like shared tea breaks or outings, to create moments of relaxation and camaraderie. When people come together to laugh and bond, it eases workplace tension and contributes to overall well-being."

Training and development programs can also play a crucial role in equipping employees with the skills they need to manage their responsibilities effectively. When employees feel competent in their roles, they are less likely to experience stress, she said.

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Abatoni said that when stress becomes overwhelming, it is crucial for employees to seek support.

"If you are struggling to sleep, feeling anxious, missing deadlines, or becoming irritable and constantly in conflict at work, these are clear signs that stress is taking a toll. You may feel physically tired, experience headaches, or even develop psychosomatic illnesses, like hypertension. At this point, it&039;s important to consult a psychologist or counsellor for guidance,” she said.

She also emphasised that while seeking individual support is vital, it's equally important for organisations to institutionalise stress management programs.

"Institutions should establish employee support systems, offering counselling, therapy, and stress management sessions. These programs can also include awareness initiatives, retirement preparation, and other well-being strategies to ensure a healthier, more productive workforce.”

Tips to prevent stress on a personal level

Effective planning and time management are crucial in reducing workplace stress, said Abatoni.

"Having a daily to-do list helps you stay organised, ensuring that tasks are completed on time, which allows you to take breaks, have lunch, and leave work without feeling overwhelmed,” she said.

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Abatoni emphasised that a well-structured work routine keeps stress at bay, as employees can track their progress and finish tasks efficiently.

She also said that setting boundaries at work is crucial.

"Learning to say no when you are overloaded is essential. Be honest with your supervisors about your workload and what you can realistically handle. If someone assigns you too many tasks, it is okay to ask for more time or delegate some of the work,”

"Achieving a healthy work-life balance is another key factor. It is important to have time for your family and personal life, whether it is spending time with loved ones, engaging in social activities, or pursuing hobbies like sports and shopping. These activities act as stress relievers and give you a break from the pressures of work.”

Abatoni also highlighted the need to seek help when stress becomes unmanageable.

"If you're experiencing symptoms like sleeplessness, anxiety, or persistent conflicts at work, it's important to reach out for support before things worsen," she advised.

"It is essential for both employees and employers to recognise signs of stress and take proactive steps to address them. The well-being of individuals directly impacts the overall health of organisations, making it crucial to prioritise mental health in the workplace.”