Work Stress on Mental and Physical Health
Work stress is something many of us face, whether it’s tight deadlines, high expectations, or navigating workplace dynamics. While occasional stress can be motivating, chronic stress can harm both our mental and physical health. Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are two evidence-based approaches which can help manage stress in the workplace and prevent burnout. Here is how you can use these therapies to reduce work stress and enhance well-being.
Understanding Work Stress
Before diving into how CBT and ACT can help, it’s important to understand work stress. Work stress can stem from various sources, including:
- Workload and deadlines: Overload and tight schedules can lead to exhaustion and anxiety.
- Work-life balance: Difficulty juggling personal and professional responsibilities.
- Interpersonal conflicts: Challenging relationships with colleagues or supervisors.
- Job security concerns: Worrying about losing your job or future growth opportunities.
Identifying these sources is the first step toward addressing and managing stress.
Cognitive Behavioral Therapy (CBT) for Work Stress
CBT is a widely used therapeutic approach that focuses on the relationship between thoughts, feelings, and behaviors. The core idea of CBT is that our thoughts directly influence how we feel and behave. When we learn to reframe negative or distorted thinking patterns, we can reduce stress and improve our mental health.
How CBT Helps with Work Stress:
- Identifying Stressful Thoughts: CBT encourages individuals to identify the automatic negative thoughts that contribute to stress. For instance, if you often think, “I’ll never meet this deadline,” this thought can lead to feelings of anxiety and pressure.
- Challenging Cognitive Distortions: Once you’ve identified negative thoughts, CBT helps you challenge and replace them with more balanced ones. Instead of “I’ll never meet this deadline,” you can reframe it as, “I have a plan, and I will take it one step at a time.” This shift reduces emotional distress.
- Behavioral Changes: CBT also involves behavioral interventions that can reduce stress, such as time management skills, problem-solving techniques, and learning to take breaks. For example, breaking down a large task into smaller steps makes it less overwhelming.
- Stress-Reduction Techniques: CBT encourages relaxation techniques like deep breathing, progressive muscle relaxation, and mindfulness to alleviate the physical symptoms of stress, such as tension or restlessness.
Acceptance and Commitment Therapy (ACT) for Work Stress
Unlike CBT, which emphasizes changing negative thoughts, ACT encourages acceptance of thoughts and feelings without trying to change or control them. ACT focuses on living a meaningful life aligned with your values, even when facing stressful situations.
How ACT Helps with Work Stress:
- Acceptance of Stressful Thoughts and Feelings: Rather than fighting or avoiding stress, ACT teaches you to acknowledge and accept it. By accepting stress as a natural part of work life, you become less overwhelmed by it. The idea is that stress and discomfort are temporary, but they don’t have to derail your day.
- Defusion from Thoughts: In ACT, “defusion” means distancing yourself from unhelpful thoughts. Instead of believing “I’m a failure because I made a mistake,” you can acknowledge the thought without identifying with it. You might say, “I’m having the thought that I failed, but it doesn’t define me.” This reduces the power of negative thinking.
- Living According to Your Values: ACT encourages you to clarify your values and commit to actions that align with them. At work, this might involve focusing on teamwork, professionalism, or creativity, rather than getting caught up in external pressures or stressors. Values-based living gives you a sense of purpose and direction, making stress more manageable.
- Mindfulness and Presence: ACT incorporates mindfulness practices to keep you grounded in the present moment. By staying present, you can focus on your tasks without getting lost in worries about the future or ruminating on past mistakes. Simple mindfulness techniques, like paying attention to your breath or being aware of your body while working, can alleviate stress.
Integrating CBT and ACT into Your Workday
Both CBT and ACT offer powerful tools for managing work stress, and they can be integrated into your daily routine. Here are a few practical steps to get started:
- Start with Self-Awareness: Regularly check in with yourself during the day. Notice when stress or negative thoughts arise and which tasks trigger them.
- Challenge Your Thoughts (CBT): When you notice a negative or stressful thought, pause and ask yourself: “Is this thought really true?” and “Is there a more helpful way to look at this situation?”
- Practice Acceptance (ACT): When you feel overwhelmed, remind yourself not to fight your internal experience which causes stress. Instead of trying to eliminate it, acknowledge it and then focus on the task at hand.
- Use Mindfulness (ACT): Incorporate mindfulness into your workday by taking short breaks to breathe and reset. You can also use mindfulness during stressful moments, such as before a meeting or when you’re juggling multiple tasks.
- Develop New Habits (CBT): Implement healthy habits like time management strategies, organizing your workload, and setting realistic goals to prevent overwhelm.
Help is Available
Managing work stress is essential for maintaining both mental and physical health. At Cognitive Behavioral Counseling LLC, Dr. Berman uses CBT and ACT to challenge unhelpful thinking while accepting and defusing from stress. Dr. Berman will help you develop resilience and find a more balanced approach to your work life. Integrating these techniques into your routine will not only reduce stress but also enhance your productivity, focus, and overall well-being.
Brian M. Berman, PsyD is a licensed clinical psychologist
in Bryn Mawr, Pennsylvania, serving Delaware County (Delco),
Montgomery County (Montco) and the greater
Philadelphia (Philly) area. Dr. Berman is owner of
Cognitive Behavioral Counseling LLC and specializes in
Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT)
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