Over the last few years, working environments have evolved very rapidly, forcing employees to adapt to frequent and sometimes ephemeral changes. The Covid-19 crisis, followed by the widespread adoption of teleworking - at once a vehicle for progress, but also a source of difficulties and stress - has changed the way work is done. Even today, many companies live with the rhythm of international crises, while responding to the imperatives of profitability. Against this backdrop, how can we protect ourselves from stress, and make it an ally rather than an enemy in our day-to-day work? Sandrine Bertrand, trainer in communication, management and personal development, provides the answers.
Originally, stress was a natural reaction by the body to a situation perceived by the brain as dangerous, where the stakes could be vital. It therefore represents positive energy. But in today's world, stress often takes on a completely different dimension: it is increasingly perceived as negative, burdensome and even paralysing.
Indeed, the last few years have been particularly trying for many of our employees, leading to profound changes, questioning and, in some cases, complete career changes. Some have chosen to change profession, environment or region. The search for meaning at work has become a priority for many, and that in itself is a valuable step forward for the individual. However, in a tense professional and social context, it's not always easy to take a step back, make the right choices or keep a clear vision of what you really want.
Stress in the workplace: a mental health issue
For employees, recognising and understanding their own stress is the first step towards improving their well-being at work. By 2025, according to the latest studies, between 25 % and 30 % of French employees claim to be in poor mental health (Qualisocial 2025 barometer, Ifop 2025 survey on mental health at work). Women seem to be particularly affected: 38 % of them show signs of depression, compared with 22 % of men, and 12 % are in serious psychological distress, compared with 6 % of their male colleagues.
Identifying the sources of stress in the workplace and helping employees to manage stress is therefore a strategic and, in many cases, essential step.
The benefits? Greater well-being, greater commitment, greater creativity... and, ultimately, greater performance for the company.
There are many tried and tested methods for reducing stress. Today, new tools, or more precisely the more widespread use of mobile applications, are renewing the range of stress management techniques.
Manifestations of stress
Stress as such is not necessarily visible. What is visible or observable are its more or less direct consequences on the employee's health and work. For example: loss of memory, high blood pressure, insomnia, irritability, fatigue, etc. At work, stress can be the cause of difficulties in concentrating, excessive isolation or even a lack of motivation. burn-out. The manifestations of stress are very varied. On a daily basis, behaviors that become excessive can be the first signs of stress.
For example:
- Excesses: alcohol, smoking, going out, going to bed too late, compulsive shopping, etc.
- a tendency to procrastinate
- the appearance of phobias
- a tendency to use negative language
- relationship difficulties and mood swings...
But why does stress cause discomfort and health problems? In the face of stress, the body reacts in terms of "what does it cost me for what I get out of it? And when the effort becomes too much for it (fear of not being able to do it, feeling incapable), it starts to put certain things on hold, such as perspective-taking, lucidity or the ability to put things into perspective.
Sources of stress
Sources of stress arise mainly from four main types of situation: loss of control, the unexpected, novelty and a threatened ego.
Lack of self-confidence
Generally speaking, anything that requires you to step out of your comfort zone can cause stress. Certain personality types adapt more easily to new situations. In this area, self-confidence is a valuable asset.
Changes in the working environment
Telecommuting, which was introduced in a hurry and under duress in 2020, represented a major change in the personal and professional lives and organisation of employees. It then became a long-term solution.
Then there was a gradual return to the workplace, whether in hybrid mode or not. This return was accompanied by new organisational methods, such as the flex office.
Many companies have reduced the number of individual offices, offering instead shared, impersonal spaces that employees have to make their own on a day-to-day basis. A definite economic gain for companies... but at what price for employees?
These new ways of working can create tensions: conflicts over the few spaces available, a feeling of dehumanisation, loss of reference points, etc. This new way of working generates fears, and therefore stress: organisational difficulties for some people when the timetable becomes too flexible, sometimes unpredictable alternation between teleworking and face-to-face work, relational difficulties in the face-to-face environment, etc.
Testimonial
"That morning, as is often the case, I arrived a little early to settle in at my usual open-space workstation. A few minutes later, a colleague came up to me, visibly annoyed. He told me curtly that this seat was 'reserved' for his partner and asked me to leave. I didn't understand, no space is officially allocated, we're supposed to be in flex office. I obeyed, a little disconcerted. I then moved to another desk... but an hour later, the same scenario with another colleague.
Émilie, an executive assistant in a consultancy firm, has experienced this kind of situation several times. "After a while, I don't even dare sit down anywhere without dreading being asked to move. I feel like a nuisance wherever I go. These microaggressions, although seemingly trivial, have a profound impact: loss of bearings, feelings of exclusion, growing social anxiety. "Today, I dread the days when I'm at the office. I don't sleep well the night before and I'm on edge. It's paradoxical, because I love my job, but I'm suffering more and more from face-to-face work.
Faced with this chronic stress, Émilie ended up talking to her manager. "She listened to me, but didn't really know how to react. There's a lot of emphasis on teleworking in our company, but we've never really thought about how we're going to live together properly when we return to the site.
The lack of perspective
Sometimes stress is the direct result of a dramatic perception of the possible consequences of an action. The person concerned is unable to take the necessary step back or gain perspective on events. Expectations of themselves or others may be too high. This type of stress results from a negative perception of the relationship between reality and one's ability to do things. The main difficulty is often that this leads to negative, sometimes even unfounded, anxious thoughts.
The work environment
The work environment and the work itself can also generate stress or make it worse. The most common factors, like those already mentioned, include :
- mental pressure (or mental workload) linked to the amount of work, performance management, etc.
- change (software, procedures, restructuring, etc.)
- frustration in terms of pay, recognition of work, career development, autonomy, ergonomics, working conditions, etc.
- poor relations at work, both between employees and with the public, and even moral harassment
Strategies to better manage stress
Generally, the first reaction to stress is denial.
The first step in stress management is therefore becoming aware of your state of stress. The second is to accept it. The third is finding the will to change things.
1
Awareness
2
Acceptance
3
Change
From there, there are several methods of managing stress.
Breathe
Managing stress essentially involves managing your breathing. When you're under too much stress, your heart rate increases. So you need to know how to lower your own heart rate. This relaxes the body and mind, and gives you the perspective you need to better analyse the situation. Breathing relaxation techniques take up very little space and time, and can be practised at any time of the day (in the underground, during a break, at work, etc.). They may, however, require some prior guidance to help you get to grips with them.
There are a great many breathing exercises, some of which are specific and have proved their worth. Like the "physiological sigh", which you can try out during ORSYS training. Managing stress. This exercise comes from an innovative Harvard study by renowned researchers Hubermann and Spiegel, published in the magazine Cell Report in 2023.
Testimonial
As a manager, Olivier has got into the habit of doing a cardiac coherence exercise every day. This is the 3/6/5 exercise: 6 breaths per minute for 5 minutes in a row, ideally 3 times a day.
"I don't always do it three times a day, but I try to do it at least once, especially before a potentially stressful event (meeting, important interview, etc.). I really feel the benefits. It helps me to manage my emotions better and keep calm in moments of crisis.
It's worth noting that the use of applications in this field has become widespread. There are apps for practising cardiac coherence and learning to breathe. Other applications guide users to relaxation and sleep.
Meditate
Meditation allows you to become aware of your reactions and emotions when faced with a situation, and to better understand and accept them. Meditation is a form of hyperconcentration with numerous health and mental benefits. You can be guided to practise it, and many applications offer meditation exercises.
Would you like to find out more? Discover the training programme Mindfulness meditation, gaining serenity.
The practice of mindfulness meditation is a highly effective tool for managing stress and preventing the risk of burn-out. This course will introduce you to meditation and help you improve your daily well-being at work.
Participants speak out:
"A very accessible approach to meditation is provided, erasing many prejudices.
"Very good and rewarding training. You leave with concrete things to apply in the short and long term.
Disconnect from work
Disconnecting from work can mean reconnecting with your hobbies: outings, evenings out, interests, passions, etc. These moments allow you to take your mind off things and make time for something other than work.
For teleworkers, disconnecting from work also means putting away the workstation and work equipment every evening. Especially when teleworking takes place in a room that is not a dedicated office (bedroom, living room, kitchen). In the evenings and weekends, work must disappear from the living space.
Speak out
Is the workload a problem? It may be useful to formulate a request for job definition and objectives. Depending on the answer, it will be possible to better visualize the tasks that fall under the position. And especially those who are not part of it with a reduction in the workload in perspective.
Take away your guilt
Professional awareness? Perfectionism? You have to know how to let go and not feel guilty about it. In other words, you have to accept that you are fallible and that things can't always be perfect.
Read also
Acknowledging emotions, welcoming them and expressing them constructively
Understanding our emotions and knowing how to regulate them is a real public health issue! Scientific studies now show that anger - for example - is an aggravating factor in cardiovascular risk (study published in May 2024 in the Journal of the American Heart Association). Stress, irritability and anger can often work together, so it's very important to be aware of them so that you can take action if you're affected.
Training
Control your emotions to be more effective
Discover and experiment with tools and methods to better understand and control your emotions in demanding professional situations.
Key points
- Developing your emotional intelligence
- Channelling your emotions
- Be able to make informed decisions
Example of practical exercises: simulation of professional situations on assertiveness and defusing aggressive attitudes
To be optimistic
Learn to see the bright side of things. Develop your sense of humor. Exchange with colleagues. These are all daily levers that allow you to relieve stress.
Detach yourself from anxious or negative thoughts
Helping your brain to sort out reality from "bad fantasies" is a life-saving exercise that you can carry out using structured methods and in a calm manner. These are specific practical exercises that I use in training. For example, saying to yourself "I'm thinking that..." helps you to distance yourself from the thought in question and realise that it's just a thought... It's estimated that 92 % of fears are irrational thoughts.
Boost your mind
The brain is designed to confirm what we already believe. So when you think you can't cope with a new situation, you set yourself up in a vicious circle that makes you lose more and more credibility. The good news is that the opposite is also true! When you perceive a change as a new challenge (rather than an impossible obstacle to overcome) or as an opportunity to learn new things, you trigger the principle of "positive thinking" to which the brain is just as receptive. It will then support you in this state of mind. This will boost your self-confidence and optimism, and enable you to face difficulties with greater strength and fulfilment.
Certain methods have proved their worth, such as autosuggestion and visualisation. Hypnosis and sophrology - in therapeutic support and coaching - are also formidable allies.
Example of a visualisation method
Imagine yourself in a positive situation and experience it with all your senses.
Close your eyes and imagine yourself giving a professional speech, for example, in as much detail as possible. What do you see? What do you hear? What do you feel? You can imagine yourself in the room in front of an audience, feeling at ease, speaking easily, seeing people smiling and applauding...
Read also : Take the test! Do you know how to manage stress?
If you can't always act or influence your environment to make it better, you can change your perception of it at any time. The resources are within you. By using them, you can turn stress into an ally rather than an enemy, because they will enable you to recapture the energy they convey and put it to positive use, helping you to overcome an obstacle or improve a situation, rather than having a bad experience of it.
