Introduction
A recent tragic incident involving the untimely death of a highly qualified and talented employee from a renowned multinational company has sparked widespread discussions about work-life balance, particularly in the private sector. However, it is important to note that job-induced stress is not limited to any specific sector. An individual’s response to stress often plays a more significant role than the nature of the job itself. Stress can arise in any profession—whether in the armed forces, government service, or corporate bureaucracy.
Reflecting on my personal experience, I recall an event from 1968, when I was in higher secondary school. My father, a railway employee, was hospitalized and bedridden in a plaster cast for an entire year due to spinal issues, likely caused by prolonged sitting at his job. At the time, spinal surgery was neither safe nor common, so doctors chose a physically safer but extended course of treatment. This led to further challenges, including a lengthy rehabilitation process during which my father had to relearn how to walk and regain his strength over two years.
Contrary to the belief that government jobs are relatively stress-free, they too can be equally demanding. For example, my colleagues in the Central Water Commission face immense pressure during flood forecasting seasons. Stress is an inherent part of any job, irrespective of the employer. Ultimately, how one responds to stressful conditions determines its impact on well-being.
During that same period in 1968, I encountered an interesting practice. As my father was hospitalized, my mother took care of him while my maternal grandmother managed our household. Every day, she took a local shuttle train to New Delhi, bringing home-cooked food to the Northern Railway Central Hospital. On some days, I accompanied her. She often boarded a compartment full of railway employees who sang Ram Dhuni and Bhajans on their way to work. In hindsight, I realize that this practice was not only an act of devotion to Lord Ram but also a remarkable way to detox and divert the mind from stress, providing relaxation before the daily grind. I believe these employees followed the same practice on their return journey from work.
A few years ago, I traveled with a relative on the Mumbai Local and observed a group of employees laughing and speaking loudly, seemingly unconcerned about disturbing other passengers. My relative explained that this was their daily routine—an informal way to destress after a long day’s work.
Interestingly, some individuals neither engage in post-work relaxation activities nor follow proactive destressing methods, yet they manage to keep stress at bay. This reinforces the idea that it’s not stress itself but how one responds to it that plays a crucial role in maintaining mental and physical health.
Causes Stress at Work and Their Immediate Solutions
The main causes of stress at work can vary depending on the nature of the job, workplace culture, and individual factors. However, some common causes include:
- Workload: Excessive or unmanageable workloads, tight deadlines, and unrealistic expectations can lead to stress, as employees feel overwhelmed by their responsibilities. Equitable work Load Management across the employees with similar responsibility is the task of the senior management. But as a principle, I learnt from my experience in consultancy industry that overloading employees to the tune of 15 to 20 percent actually enhances their efficiency without significantly impacting the quality of their output. But once it exceeds the threshold of 20 percent, the employees and work both suffer. I am sure most industries are aware about the maximum level up till which employees can be overloaded in their sector and it becomes incumbent upon the senior management to ensure that this is strictly followed.
- Lack of Control: A lack of autonomy or control over one’s work, tasks, or schedule can make employees feel powerless and contribute to stress. Micromanagement or rigid structures may exacerbate this issue. Generally the problem of micromanagement seems to be prevalent in purely technical organisations where the technical expertise of the employee and manager is similar. Particularly when we are assigned the task of mentoring a relatively junior employee, one gets tempted to handle the task himself or herself because of the extra amount of time taken by the employee under mentorship. It is here that one has to hold the temptation and ensure that the employee is trained or mentored instead of becoming a silent witness to one’s expertise.
- Job Insecurity: Uncertainty about job stability, frequent layoffs, or fear of losing a job can create significant anxiety, especially in competitive industries or during economic downturns. In this fast-moving economy, these occurrences becoming more frequent. A concept like employee’s employment insurance for a reasonable maximum period of two years or so should be considered to provide him or her subsistence allowance for the intervening period.
- Poor Work-Life Balance: The inability to maintain a healthy balance between professional responsibilities and personal life, especially in roles that demand long hours, can lead to burnout and stress. With gadgets like laptops, tablets, and mobile phones blurring the boundaries between work and home, the office has undoubtedly intruded into our personal space. This intrusion, coupled with the ambition to grow, competition, and the constant ‘sword of Damocles’—the threat of reorganization and restructuring hanging over those in responsible positions—creates an extraordinary temptation to go beyond one’s duties. While this drive can be beneficial if an individual learns how to balance family responsibilities with work, it can become harmful when work consumes the heart and soul of an employee at the cost of familial duties.
Chanakya Neeti offers lessons on time management, and the Bhagavad Gita teaches us to be righteous in our actions, urging us not to follow unjustifiable instructions and to remain detached from the outcomes. Despite these teachings, the issue of work-life imbalance persists. If we delve deeper, we often find that stress arises from our own desires—to be appreciated, to be chosen for promotion or reward, or from ingrained fears and insecurities. These desires conflict with the teachings of the Bhagavad Gita. If we simply perform our duties with complete focus and remain unattached to desires, we may experience fatigue from long hours, but we are less likely to suffer from work-related stress.
Hard work itself does not harm us, but stress does—and stress is often a result of our own mindset, driven by personal inhibitions, unnecessary pursuit of desires, and greed. It is important to note that we, too, have faced similar struggles in our own lives. We carried files from the office in our briefcases, followed by working from home with PC-based workstations, and eventually, laptops and mobile phones further intruded into our personal time. However, by the time these practices became common, we had reached a level of maturity that allowed us to work hard without succumbing to stress. We managed time effectively and avoided conflicts between work duties and family responsibilities by working during early mornings, when everyone else was asleep and productivity was higher.
This approach may vary from person to person, but the central idea remains: work hard, but avoid stress. And this balance is easier to maintain if we are not attached to the outcomes of our efforts.
- Role Ambiguity: Confusion about job roles, unclear expectations, or shifting responsibilities without proper communication or support can create frustration and stress. Often, unclear roles and responsibilities may indicate that managers themselves are unclear in defining these roles, or they may wish to test an employee’s ability in unfamiliar situations. In the latter case, it is unlikely that such ambiguity will persist indefinitely.
Additionally, the term “assessment of initiative and drive” in one’s work is often vague and can be interpreted differently by various managers. In my view, this term, when applied to maintaining one’s status, refers to innovation and increased productivity. However, to advance further in one’s career, it requires thinking beyond assigned duties. Typically, it is about 80% focused on enhancing productivity and 20% on demonstrating the ability to take initiative beyond immediate tasks, thus showcasing one’s value to management.
Another reason ambiguity persists is that employees may hesitate to approach managers for clarity, fearing they might be perceived as “shirkers.” However, the Bhagavad Gita advises us to be fearless, righteous, hardworking, and forthright. If followed, these principles could help in resolving ambiguity about roles, regardless of the consequences.
That said, I acknowledge that some managers can be unreasonable. While employees can address their own inhibitions and fears, they cannot control their managers’ attitudes. In such cases, ambiguity may persist, and the best course of action is to perform to the best of one’s ability and hope for a positive change.
The overall response to such situations should be grounded in a mindset free from fear or excessive desire. Ultimately, the primary responsibility of any individual is towards their family, and the objective should be to manage work in a way that does not lead to personal stress. By maintaining a balanced approach, one ensures that the family remains free from the ripple effects of stress, allowing for joy and fulfilment in personal life.
- Interpersonal Conflicts: Difficult relationships with colleagues, supervisors, or clients can result in tension, hostility, and stress, especially when workplace conflicts go unresolved.
- Workplace Environment: A negative or toxic workplace culture, such as lack of support from management, favoritism, or bullying, can significantly increase stress levels. Similarly, poor physical conditions like excessive noise, overcrowding, or inadequate lighting can also contribute to stress. If any of these issues arise, efforts should be made to address them without succumbing to stress. Here are some ways to deal with a toxic work environment:
Patience and Wait: When I was younger, I worked under a boss who was notorious for being named in nearly every internal transfer order. My colleagues expressed their sympathies, but I simply smiled. As I had anticipated, within three months, he had a disagreement with our senior officer and was transferred himself. The lesson here is that if a person has a difficult personality, they are likely to face challenges with their own superiors as well. Sometimes, all it takes is patience to let the situation resolve itself.
Seek Internal Transfer or Change: If the workplace environment becomes truly unbearable, consider seeking an internal transfer or, in extreme cases, looking for a new job altogether. Such decisions should be made thoughtfully, not in the heat of the moment or out of anger. Although it might take time, once you’ve resolved to make the change, it can provide a sense of relief and renewed energy.
Open Communication: Sometimes, toxic environments stem from a lack of communication. If possible, engage in open dialogue with your supervisors or HR department to voice your concerns. This can lead to improvements, and at the very least, it will signal that you’re taking proactive steps to address the situation.
Self-Care and Boundaries: If external circumstances are beyond your control, focus on self-care. Establish clear boundaries between work and personal life to prevent burnout. Regular breaks, time management, and even mindfulness practices can help you cope with stress while navigating a difficult work environment.
Find Allies: Building a network of supportive colleagues can also help mitigate the effects of a toxic environment. Having others to share experiences with can offer emotional support, and sometimes, a collective voice is stronger when addressing workplace issues.
Focus on What You Can Control: It’s easy to get overwhelmed by the aspects of your job you cannot change, but focusing on what is within your control can help. Set achievable goals, maintain your work ethic, and take pride in what you accomplish despite the environment.
- Lack of Career Development: Limited opportunities for growth, advancement, or skill development can lead to frustration and dissatisfaction, contributing to stress over time. In such a case , it is better to seek a change and move out. Yet one has no reason to be stressed.
- Job Complexity and Pressure: Certain roles, especially those that involve high-stakes decision-making or tasks with significant consequences (e.g., healthcare, law enforcement, finance), naturally carry higher levels of pressure and complexity. While such jobs are often rewarding, they can also lead to stress if not managed properly. Below are some remedies to help cope with the stress that arises from complex and high-pressure jobs:
Time Out: Taking short breaks during the day is essential for mental rejuvenation. A simple “time-out” allows the mind to reset, enhancing focus and decision-making abilities. Stepping away from your desk or work environment for a few minutes can help you return with a clearer perspective. Scheduling regular breaks, even for just 5–10 minutes every hour, can help mitigate the buildup of stress.
Meditation and Mindfulness: Meditation is a powerful tool to calm the mind and reduce stress. Even 10–15 minutes of daily meditation can help clear mental clutter and provide better control over your emotions in high-pressure situations. Mindfulness, which involves focusing on the present moment without judgment, can also be effective in reducing anxiety. Practicing mindfulness techniques throughout the day can help you remain composed during stressful tasks.
Prioritization and Delegation: A major source of stress in complex jobs is feeling overwhelmed by the volume of tasks and decisions. Learning how to prioritize urgent versus important tasks can significantly reduce this pressure. If possible, delegate less critical tasks to others, allowing you to focus on high-impact decisions. Breaking down larger tasks into smaller, more manageable steps can also help alleviate feelings of being overwhelmed.
Time Management: Good time management is crucial in handling complex job demands. Setting clear, realistic goals and deadlines will prevent you from being pulled in too many directions. Using techniques like the Pomodoro Technique (working in 25-minute focused intervals followed by short breaks) or blocking out time for specific tasks can improve productivity while minimizing stress.
Physical Exercise: Engaging in regular physical activity is a proven stress-reliever. Exercise releases endorphins, which naturally improve mood and reduce anxiety. Whether it’s a brisk walk during lunch breaks, yoga, or a workout session after hours, physical exercise can help you clear your mind and re-energize.
Healthy Work-Life Boundaries: In high-pressure jobs, it’s tempting to let work spill over into personal time. However, setting boundaries is essential for maintaining a balance. Establish clear times when work ends and personal life begins. Avoid checking emails or taking work calls during family time or while engaging in relaxation activities. Creating this separation helps preserve mental health and avoid burnout.
Ask for Help: It’s important to recognize when the pressure is too much and seek support. Whether it’s confiding in a trusted colleague, talking to a mentor, or consulting with a professional, asking for help is not a sign of weakness. Support systems are vital in helping to offload some of the pressure associated with complex jobs.
Stress Management Techniques: Learning and employing stress management techniques such as breathing exercises or progressive muscle relaxation can help calm the body and mind in the face of pressure. Simple breathing exercises, such as inhaling deeply for four counts, holding for four counts, and exhaling for four counts, can be done anywhere to reduce immediate tension.
Keep Perspective: In high-pressure environments, it’s easy to lose sight of the bigger picture. Keeping perspective on what’s within your control and accepting that not everything will go perfectly can alleviate self-imposed pressure. Remember that some mistakes are inevitable and often provide valuable learning experiences.
Mental Health Support: For individuals in consistently high-pressure roles, seeking professional mental health support (such as counselling or therapy) can be incredibly helpful. Talking with a therapist or counsellor can offer tools to manage stress more effectively and build resilience.
- Technology Overload: Constant connectivity, especially through emails, phones, or messaging apps, can lead to stress as employees feel the pressure to be always available, even outside working hours. In such a cases, it is helpful to destress with some gadget free time, relaxing and rejuvenation in some detoxing camps, dedicated family time, frequent short holidays etc. based on one’s situation.
Conclusion
In this blog, we have explored the modern-day challenge of job-related stress, which has been contributing to increasing stress levels among today’s workforce. This stress sometimes leads to extreme consequences such as untimely deaths, ill health, mental health issues, premature aging, and disturbed personal lives. At the core of these problems often lie submission to desires, greed, malice, and anguish.
Timeless wisdom from the Bhagavad Gita and Chanakya Neeti offers valuable guidance, reminding us to fully engage in our work while remaining unattached to the outcome. Principles such as effective time management, delegation, and finding ways to detox and rejuvenate us can keep stress at bay, ultimately enhancing both our work efficiency and personal well-being.
Inspire Positivity 