The straw that breaks the camel’s back?
As a follow up to last month's episode on “little by little”, I want to talk about some other small, but powerful experiences- micro stresses.
It's easy to overlook the small, everyday stressors that accumulate quietly. Known as "micro stresses," these are the brief, subtle moments that we often brush off as minor or insignificant. However, when added up over the day or week, these tensions can create a heavy burden on our nervous system, similar to the impact of larger stressful events or traumas.
What Are Micro Stresses?
Micro stresses are small, yet frequent stress responses triggered by daily interactions and situations. Imagine the momentary tension when someone sends you an email that reads in a demanding or hostile tone, or the slight annoyance when a colleague says they’ll do something but then doesn’t; or the rush to handle to a last-minute deadline. Individually, these incidents might seem trivial, but collectively, they add up, chipping away at our mental resilience.
In our sector, micro stresses can look like:
Juggling multiple tasks with tight deadlines
Handling difficult conversations with stakeholders
Multiple staffing issues- from recruitment/ retention, to performance management or absences.
Navigating the challenges of being under-resourced
Facing unexpected changes in any plan made- due to incidents with customers/ clients, sudden changes in staffing or priorities.
Added to these are the multitude of micro-stresses we’ve experienced before even making it into the office. It might be:
Trying to get a child to childcare/ school
Running late for the train
Having an argument with a partner/ flat-mate or family member
Not being paid on time (OK, OK, that might be specific to those of us who are self employed in the sector 😂)
Other financial woes.
Each of these scenarios might not shake us on their own, but together, they can create tension that can be just as damaging as more significant stressful events. It’s crucial to acknowledge that the build-up of micro stresses can affect our nervous system deeply.
Over time, this accumulation can lead to burnout, anxiety, and decreased productivity, mirroring the effects of experiencing a major traumatic event. The reason is simple: our body responds to all stress in fundamentally the same way—by releasing hormones like cortisol and adrenaline, which can be harmful in excessive amounts.
So what can we do about it?
Awareness is your best tool in managing micro stresses. Here are some easy tips to help you become more aware of what's happening in your body and mitigate these stressors:
Mindful Moments: Take brief breaks throughout the day to check in with yourself. A minute of deep breathing or a quick walk can help reset your stress levels.
Body Scan: Periodically throughout your day, pause to perform a quick mental scan of your body. Notice areas of tension and consciously relax those muscles.
Reflective Journaling: Spend a few minutes each day writing down the micro stresses you encountered. This not only helps in acknowledging these stressors but also in strategising how to handle them in the future.
Set Boundaries: Learn to say no or delegate when your plate is full. I know this is easier said than done, but setting clear boundaries can significantly reduce daily stressors.
Connect with Colleagues: Sharing your experiences with peers can provide emotional support and practical advice on managing day-to-day stresses in the workplace.
As we continue to navigate working in an ever-stressful sector, it's important to keep the conversation about workplace well-being alive, and if this is something you’d like to know more about for you or your team, please contact me and we can have a conversation about how I can help.
