Online Counseling for Work Stress in Texas

What Causes Work Stress?

While work stress can vary depending on your circumstances and work environments, there are several factors common to many stressful situations, chief among them being an excessive workload.  It’s generally universal that feeling overwhelmed by the amount of on-the-job responsibilities you have or facing unrealistic deadlines causes work stress.  Coupled with this, having little say, control, or involvement in the decision-making processes affecting your work commonly leads to feelings of helplessness, frustration and stress.  

Many of us have difficulty separating our work from our personal lives due to long hours and rigid schedules resulting in a poor work-life balance,  stress and burnout.   When we feel unsupported by our managers, supervisors, or colleagues or are subject to conflict or bullying in the workplace, stress is a typical outcome.  Organizational change, such as mergers, acquisitions, or restructuring can drive concerns about job stability or economic uncertainty and the unclear expectations or job roles often lead to confusion, frustration, and stress.  Feeling our work is not valued or appreciated can lead to demotivation and stress as well as uncomfortable or unsafe working environments.   Lastly, personal issues such as financial difficulties, health problems, or relationship challenges can also spill over into our work lives and contribute to stress.   

It’s important to note that work stress can be caused by a combination of these factors, and the relative importance of each factor can vary depending on our specific work situation. In my practice I work with people enduring these issues, unpack and empower people with knowledge to recognize their triggers of stress and tools to alleviate feelings of stress –  all in an effort to take charge of their personal wellness and craft a healthy and  productive work environment.

Work Stress, Living & Working in Texas

While the general causes of work stress mentioned earlier apply everywhere in the world, there are stressors more unique and prevalent for people living and working in Texas.   Among the list of stress inducing issues are budgeting matters, a significant amount of drunk driving, lapses in addressing racial inequity, and prohibitively high medical care costs.  In fact, according to personal finance website WalletHub’s latest annual report, Texas was ranked the No. 10 most stressed state of 2024.  Life’s essentials such as housing, transportation, and other expenses impose their weight and financial stress on us all as Texas ranks as the 10th highest tax rates in the U.S. (WalletHub).  Traffic congestion leads to long and stressful commutes, eating into our personal time and contributing to our fatigue and burnout.  Texas’ large and competitive job market, particularly in technology and finance, creates pressure to constantly deliver high performance, leaving a wake of stress and anxiety as it moves along.  

The fast-paced nature and demanding work many of us find ourselves in, coupled with the high cost of living and long commutes, makes it difficult to maintain a healthy work-life balance.  Here in Texas we’re prone to natural disasters such as severe storms, floods, droughts, and more all which pile on the daily stress and uncertainty that is our lives and that we battle through.  Issues such as air pollution, extreme heat, water scarcity, and climate change can easily ratchet up our stress and anxiety.  The diverse and often polarized social and political landscape of Texas can be stressful, particularly those of us who feel marginalized or underrepresented.   

It’s important to note that in addition to the standard work stress factors outlined previously, we Texans often have some additional ‘stuff’ that actually “intensifies” workplace stress.  Coping with extreme heat or slow moving bumper to bumper traffic can certainly cause any of us to be readily triggered once we enter the workplace.  In my practice I am mindful each client may have their own set of unique “Texas  stressors’ adding to what’s taking place in the workplace.  Hence together we will identify and unpack stressors in the full spectrum of your life, you’ll gain insight on all triggers and and develop tools to alleviate feelings of stress –  all in efforts take charge of your personal wellness and craft a healthy and  productive work environment.

How Many People are Stressed at Work?

According to the Occupational Safety and Health Administration (OSHA):

• 83% of US workers suffer from work-related stress and
  54% of workers report that work stress affects their home life

The American Institute Of Stress reports 94% of workers report feeling stress at work and about 1 million Americans miss work each day because of stress and 63% of U.S. workers report they’re ready to quit their job to avoid work-related stress.

These figures highlight the widespread nature of workplace stress and its impact on individuals and organizations. It’s important to note that these are just a few examples, and the actual numbers can vary depending on the source and methodology of the research.  The real takeaway here is to know that if you are feeling work stress…you are not alone.   Knowing you’re not alone in seeking guidance to help improve what you’re going through is self-empowering and self-healing.   Specifically, recognizing that vast numbers of others share similar struggles makes it easier to see it’s sensible and practical to get ahead of the situation and improve things before they worsen.   Work stress and its debilitating effects on your health is all very real and seeking guidance on managing it is a normal and healthy step.   I offer a safe space to share your frustrations, expertise to identify sources of your stress, insight to share to help you understand your stress, and strategies and tools to turn things around and place you back in charge of revitalizing your personal wellness. 

How Do You Work Under Stress?

How people respond and function under stress varies  depending on their individual personality, coping mechanisms, and the specific stressors involved.  Stress can initially sharpen our focus and attention, allowing us to concentrate on the task at hand and potentially actually perform better under pressure – however this is the exception and not the rule. 

If stress persists, it can start to impair your memory, decision-making and problem-solving.  This surfaces in the form of mistakes, decreased productivity, and difficulty learning anything new.  Stress that lasts for weeks or months can indicate chronic stress and lead to irritability, mood swings, anxiety, and even depression while straining relationships with colleagues, family and friends.  Stress can manifest physically, leading to headaches, fatigue, muscle tension, digestive problems, weakened immune system, sleep disturbances – all exacerbating the initial stress unleashing a vicious cycle.

A Psychological principle called “Yerkes-Dodson Law” states that there’s an ideal amount of stress for performing any task. Too little stress leads to boredom and lack of motivation, while too much stress leads to feeling overwhelmed and decreased performance. The ideal level of stress falls somewhere in the middle, where we feel challenged but not overwhelmed, leading to our best work. This “sweet spot” varies for different tasks and individuals and I help people find their ‘sweet spot’ and self manage staying there – where they’re the best version of themselves at work, at home and in all aspects of their whole lives.

Work Stress and Sleep

Sleep plays a crucial role in maintaining a low-stress lifestyle because during sleep, your body regulates stress hormones like cortisol.   However, with an insufficient amount of sleep hormone regulation derails, elevated levels of cortisol follow, which can contribute to feelings of anxiety, irritability, depression and difficulty concentrating.  Sleep allows your brain to process and consolidate emotions and without adequate sleep, you may be more prone to emotional reactivity, making it harder to cope with and manage stress. Sleep deprivation can exacerbate work stress through a “domino effect”  as insufficient sleep weakens your immune system, making you more vulnerable to illness, missed workdays, and increased workload upon return to work.  Also, when you start your work day tired, even minor stressors can feel overwhelming, however when you’re well-rested, you’re better equipped to handle challenges and stressors in a calm and rational manner.   

This relationship between sleep and stress is cyclical. Stress can disrupt sleep, and lack of sleep can worsen stress, creating a vicious cycle that can be difficult to break.  Here are some tips to improve sleep and reduce work-related stress:

• Make Sleep a Priority: Establish a consistent schedule & relaxing bedtime routine allowing yourself 7-8 hours of quality sleep nightly.  Sleep space should be dark, cool & quiet.
• Manage Stress: Practice stress-management techniques like deep breathing exercises
• Limit Caffeine and Alcohol: Avoid caffeine and alcohol close to bedtime, as they can disrupt sleep.
• Avoid All Screens Prior to Sleep: The blue light emitted by phone, tablet, & computer screens can be disruptive to sleep and should be avoided about 1 hour prior to sleep time.

In my practice I work with people struggling with chronic sleep deprivation from work-related stress and together we identify the underlying causes and develop personalized strategies for managing both sleep and stress effectively.  

Morning Stress in Preparing for Work

Feeling pressed for time in the morning as we’re rushing to get ready, eat breakfast, and battle the commute to work often creates a sense of urgency and stress. Juggling childcare, school drop-offs, or other family obligations can add to the morning rush and stress levels.  All it takes is an unexpected delay, traffic jam, or a last-minute change in schedule to disrupt a morning routine and trigger stress.  Added to this, anticipating a challenging workday, difficult tasks, or interactions with colleagues can stir morning anxiety and stress.  

A stress free morning starts the night before with a good night’s sleep, essential for sharp cognitive function and decision-making. When you’re well-rested, you’re better equipped to handle challenges and stressors in a calm and rational manner.   Some people experience a surge of cortisol, the stress hormone, upon waking, which can trigger anxiety and stress in the morning.   In my practice I teach clients on good breathing, specifically deep, slow, diaphragmatic breathing to trigger the parasympathetic nervous system which helps your body relax and recuperate while reducing cortisol levels.

Planning ahead of time can go a long way to managing morning stress, which may mean preparing as much as possible the night before, such as packing lunches, laying out clothes, and organizing work materials. Consider waking up a little bit earlier to allow yourself ample time to get ready without feeling rushed. Create a consistent morning routine that helps you feel grounded and prepared for the day.  

Work Stress & Office Politics

Unfortunately office politics are something you have to be mindful of in any personal stress management regiment for the workplace.  Office politics refers to the informal relationships and power dynamics within a workplace that can influence decisions and actions beyond formal organizational structure.  When opportunities, recognition, and promotions seem founded on personal relationships rather than merit, it can create feelings of resentment and stress to anyone feeling overlooked.

Workplace gossip and rumors can make for a toxic environment and it’s natural to feel anxious and stressed if it’s you, your reputation and career prospects that are being spoken about.  When colleagues have hidden agendas or ulterior motives, a workspace of distrust and suspicion abounds. Navigating hidden dynamics and being unsure who to trust is stressful.   Office politics can get dirty with backstabbing, sabotage, or other forms of underhanded behavior checking all the boxes of a ‘hostile work environment’ with tension and stress pointing in every direction.  Whether it’s being pressured to choose sides or getting caught in the crossfire, office politics can lead to feelings of loneliness, frustration, and stress.

Office politics can evoke a range of negative emotions, such as anxiety, fear, anger, resentment, and sadness. These emotions can accumulate over time and contribute to chronic stress.  Stress caused by office politics can manifest physically, leading to symptoms like headaches, fatigue, sleep problems, and digestive issues. When you feel stressed and unhappy due to office politics, job satisfaction and overall well-being can suffer resulting in lower productivity and increased absenteeism. 

Stress management for office politics involves a combination of strategies to navigate the complex social dynamics of the workplace while protecting your mental and emotional well-being.  By understanding your triggers and practicing mindfulness techniques like deep breathing, you can better control your reactions to stressful situations. Building healthy relationships with colleagues, regardless of their position, can create a supportive network and minimize the impact of negative interactions. Setting boundaries, prioritizing tasks, and maintaining a work-life balance are crucial to prevent burnout.

Developing assertive communication and conflict resolution skills will allow you to navigate disagreements constructively. Focusing on your professional goals and seeking support from trusted friends, mentors, or professionals can also provide valuable perspective and guidance. Remember, office politics is a common challenge, but with these strategies, you can maintain your well-being and thrive in the workplace.

Work Stress & LGBTQ+

Those part of the LGBTQ+ community often face additional sources of stress in the workplace in addition to all the standard factors driving stress in the workplace .  Despite progress in LGBTQ+ rights, discrimination and prejudice still exist in workplaces and is manifested as microaggressions, exclusion from circles, or even overt harassment and discrimination.  In fact just the fear of discrimination can lead to chronic stress and anxiety.

It’s not uncommon for those in the LGBTQ+ community to fear coming out at work due to potential negative consequences, such as harassment or career setbacks.  It’s stressful to have to constantly manage your identity and hide a part of yourself as not all workplaces have inclusive policies that support you if you’re gay. This in turn can make you feel isolated, unsupported, and vulnerable, leading to increased stress and anxiety.

Those in the LGBTQ+ community also often have to cope with minority stress, which refers to the unique stressors related to a marginalized identity. This can include internalized homophobia, transphobia, and the stress of navigating heteronormative work environments.  All of the stressors are further compounded for those with intersecting identities, such as a gay African American person.  In fact the lack of visible LGBTQ+ role models and mentors in many workplaces can make it hard for gay people to vision career advancement and feel a sense of belonging – which all contributes to the mental wellness disparities in the LGBTQ+ community with higher rates of  anxiety and depression, which can all be exacerbated by workplace stress.

In my sessions you will learn effective navigation strategies to mitigate workplace stressors including discrimination, microaggressions, and the stress of deciding whether or not to come out. These strategies may encompass self-advocacy skills, building a supportive network of allies, possibly educating colleagues about LGBTQ+ issues.  It also involves learning to balance authenticity with personal safety, setting boundaries, and seeking support when needed. By mastering these skills, you can reduce stress, create a more inclusive work environment, and thrive both personally and professionally.

Work Stress & Watching News

Watching the news can increase job stress, especially if the news is predominantly negative or focused on topics relevant to your job or industry.  Constant exposure to negative news, such as economic downturns, layoffs, or industry-specific challenges, can create a sense of anxiety and uncertainty about your job security and future prospects. This can lead to increased stress and a feeling of helplessness. The 24-hour news cycle can be overwhelming, bombarding you with a constant stream of information overload, making it difficult to focus on work tasks and contributing to stress and burnout.  

Negative news can trigger strong emotions like fear, anger, or sadness, spreading from the news to the workplace and affecting your overall mood. News about workplace violence and discrimination for example can heighten awareness of potential threats and make you feel less safe at work. Even news about regulatory changes, technological advancements, or competitor actions can create additional pressure and stress for your need to adapt and stay ahead in your field.

Here are some tips for managing the impact of news on job stress:  Set boundaries on how much news you consume, especially during work hours. Choose specific times to catch up on news and avoid constantly checking for updates.  Stick to reputable news sources that provide accurate and balanced information. Avoid sensationalized or biased reporting that can exacerbate anxiety.  Step away from news consumption when feeling overwhelmed or stressed and revisit things that promote wellness such as exercise, time with friends, or a hobby.   

Remember, staying informed is important, but it’s equally important to protect your personal wellness.   By being mindful of your news consumption and taking steps to manage stress, you can minimize the negative impact of news on your job and overall life.

Work Stress & Work Travel

While it can offer opportunities to see new places, the demands and challenges of business travel can take a toll on personal wellness and cause stress.   Travel disrupts regular sleep patterns, eating habits, and exercise routines. Jet lag, time zone changes, and unfamiliar places can make it difficult to maintain healthy habits, leading to fatigue, irritability, and difficulty focusing.  Business trips, often packed with back-to-back meetings, presentations, and events, can lead to exhaustion, lack of downtime for relaxation, and increased stress levels.  Flights can be delayed or canceled, luggage can be lost, unexpected problems arise and these unforeseen events can cause anxiety and stress.  Being away from family and friends can be isolating and lonely, especially for extended trips leading to difficulty maintaining work-life balance.  Work travel can blur the lines between work and personal life, contribute to burnout and negatively impact relationships with loved ones.  The pressure to perform on business trips and achieve results for the company can be a significant source of stress.     Despite these stressors, there are ways to manage and reduce the stress associated with work travel. These include:

• Planning ahead and allowing ample time for travel and unexpected delays.
• Packing light to avoid luggage issues and make travel more convenient.
• Maintaining healthy habits, such as eating nutritious meals, staying hydrated, and getting enough sleep.
• Scheduling downtime for relaxation and self-care.
• Reach out to family and friends via social media or video chats.
• Setting boundaries between work and personal time.
• Try some stress management exercises such as deep breathing which acts as a natural tranquilizer for your nervous system, promoting relaxation & reducing stress.

By being proactive and prepared, individuals can minimize the stress of work travel and make the most of the experience.  In my practice I work with people with active travel schedules and a benefit of serving clients with telehealth is the flexible delivery.   We can have a session anywhere you travel, as long as you have access to the internet (or a phone). 

Work Stress & Mobile Phones

Mobile phones can sometimes tether you to your source of stress, making you constantly available and blurring the boundaries between work and personal life.   It’s common for us to feel pressured to respond to emails, calls, or messages outside of work hours, leading to a sense of always being “on.”  This often disrupts our personal time with family and friends and adds to the pile of stress in our lives.  The sheer volume of notifications, emails, and messages received on mobile phones can be overwhelming. Filtering through this constant stream of information can be mentally taxing and distracting, making it difficult to focus on tasks that need to get done and stirring up feelings of stress and anxiety.  The constant checking for updates can be addictive and not having our phone or access to updates can be stressful.   The absence of ‘connection’ can trigger fear of missing out, loss of control, disrupted routines, feelings of social isolation, and even withdrawal symptoms in cases of dependence.   There is research establishing that the blue light emitted by mobile phone screens can disrupt sleep patterns by suppressing melatonin production, a hormone that regulates sleep. Poor sleep quality inturn negatively impacts everything from cognitive function, mood, and increased stress levels.  Setting boundaries around phone use and prioritizing personal time can help mitigate the negative and disruptive effects of mobile phone use and promote a less stressful and healthier work-life balance.

Reducing Work Stress, The First Step 

The first step in reducing work stress is to identify the specific sources of stress, which requires being reflective of your daily tasks and interactions.   Here are some starting point questions to help you pinpoint what precisely is causing your stress. 

• What specific tasks or responsibilities cause the most stress? Are there certain projects, deadlines, or interactions that consistently trigger stress?
• Are there certain people who contribute to your stress levels? Is it due to their communication style, management approach, or specific behaviors?
• Is your workload manageable? Do you feel overwhelmed by the amount of work you have to do, or are you struggling to meet unrealistic deadlines?
• How is your work-life balance? Are you able to disconnect from work after hours and enjoy your personal time, or do you feel like work is constantly encroaching on your life?
• Are there any underlying issues in your work environment that contribute to stress? This could include things like lack of support, unclear expectations, or a toxic workplace culture.

By identifying the specific sources of your work stress, you can develop targeted solutions to address them. For example, if your workload is overwhelming, you might discuss with your supervisor about delegating tasks or adjusting deadlines. If certain colleagues are contributing to your stress, you might try to improve communication or limit your interactions with them.  Once you have a clear understanding of what’s causing your stress, you can then move on to implementing stress management techniques such as setting boundaries, prioritizing tasks, etc.  Remember, reducing work stress is a process, and it may take some time to find what works best for you.  

Of course this is a much easier and effective journey with my guidance and this is what I do.  In my practice I work with people enduring these issues, unpack and empower people with knowledge to recognize their triggers of stress and tools to alleviate feelings of stress –  all in an effort to take charge of their personal wellness and craft a healthy and  productive work environment.

10 Tips on How to Deal with Work Stress

Skillfully dealing with work stress is prudent personal mental and physical healthcare, as well as your overall productivity. Here are some effective strategies:

1. The first tip is to identify what precisely is causing your stress. Is it an excessive workload, difficult people, job uncertainty, or something else? Once you know the source, you can develop targeted solutions.
2. Establish boundaries between work and your personal life.  Define specific hours when you’re in work mode and avoid checking emails or taking work calls outside those hours. Give yourself a chance to recharge!
3. Work from a to-do list and prioritize tasks based on importance and urgency. When possible, delegate tasks, and learn to say no when you’re at your capacity.
4. Utilize time management techniques like the Pomodoro Technique (working in focused bursts with short breaks) or time blocking (scheduling specific times for specific tasks) to improve your efficiency and reduce the feeling of being overwhelmed.
5. Take a moment to step away from the grind with short breaks throughout the day.  Get in a good stretch, enjoy your favorite bottled water, perhaps indulge in some breathing exercises – clear your head.  
6. Eating a balanced diet, routine exercise and prioritizing sleep goes a long way to boosting your energy, mood, and resilience to stress.
7. Practice deep breathing which slows the heart rate, lowers blood pressure, and promotes relaxation, effectively reducing the physiological and psychological effects of stress.
8. Don’t hesitate to talk to someone about your stress, a trusted friend, a family member, and I’m always here and offer a free discovery call! Sharing your feelings can help you release pent-up emotions and provide a sense of relief that makes the stress feel more manageable.
9. If your workload is excessive or your work environment is toxic, don’t be afraid to speak up and advocate for yourself.  Express your concerns and seek solutions to improve your work situation.
10. If you’re feeling overwhelmed, take a vacation as time away from work can help you recharge, gain perspective, and return to work feeling reinvigorated.

Remember, managing work stress is an ongoing process. Experiment with different strategies to find what works best for you, and don’t hesitate to seek professional help if needed.

RESEARCH in FOOTNOTES Supporting Telehealth

The study was conducted by WHO World Mental Health International College Student project, which aims to collect data on mental and behavioral problems in college students around the globe.  The principal findings of the study were very positive; this telehealth intervention technique proved to be a success in the effort to reduce the participant’s stress levels. On average, perceived stress, emotional exhaustion, and symptoms of depression and anxiety decreased. Conversely, perceived self-esteem, academic productivity, and academic self-efficacy increased. – Stress Control for College Students with Telemedicine

“….our large sample size from a system-wide perspective supports telehealth as being as effective as in-person care for intensive-treatment-seeking individuals. For patients living far away from treatment centers or for patients who cannot leave home to attend in-person treatment, these results demonstrate telehealth treatment as a viable alternative to in-person treatment”. – Journal of Psychiatric Research, 2022 Jan; 145: 347–352.   “Comparing efficacy of telehealth to in-person mental health care in intensive-treatment-seeking adults”

Systematic reviews have also found that telepsychology delivered by video and phone is effective for depression, anxiety and adjustment disorder (Varker, T., et al., Psychological Services, Vol. 16, No. 4, 2019)

Based on evidence from 22 randomized controlled trials , the use of telehealth platforms, including video conference and telephone modalities, generally produces similar outcomes as face-to-face provision of psychotherapy and psychiatry services. – Rapid Review on the Effectiveness of Telehealth Interventions for the Treatment of Behavioral Health Disorders – Military Medicine, Volume 187, Issue 5-6, May/June 2022, Pages e577–e588,