Stressors show up in our lives in all shapes and sizes, and while we often associate stress with major life events or overwhelming situations, there are certain type of stressors that are often overlooked. Microstressors are the small and seemingly insignificant triggers that accumulate over time and slowly take a toll on our wellbeing. They can subtly yet significantly affect our productivity, mental health, relationships, and overall quality of life. In fact, 91% of employees say that unmanageable and untreated stress negatively impacts the quality of their work. However, there are strategies to help recognize, manage, and minimize these hidden stressors, paving the way for a more balanced life.
Microstress differs from normal stress in terms of its intensity and duration. These stressors may include minor annoyances, interruptions, or inconveniences that, individually, may seem inconsequential. However, when experienced repeatedly, they can contribute to a constant background level of stress. Unlike normal stress, which can often be managed and resolved over time, microstress tends to persist and can have a cumulative impact on a person's wellbeing. It is important to recognize and address microstress to prevent it from negatively affecting mental and physical health.
There are three main categories microstressors fall under: Capacity-Draining Microstress, Emotion-Depleting Microstress, and Identity-Challenging Microstress. Below are examples of each:
- Capacity-Draining Microstress refers to the stressors that deplete our mental and physical energy. These can include juggling multiple tasks, meeting tight deadlines, or dealing with constant interruptions. Over time, these stressors can drain our cognitive resources and leave us feeling mentally exhausted and overwhelmed.
- Misalignment or disagreements between coworkers: People having different objectives or values, or when requirements to get something done are unclear.
- Collaborative demands that are diverse and high in volume: Too many people asking you to collaborate, across emails, meeting, phone or video calls, IMs, and team collaborative spaces, on too many different tasks.
- Emotion-Depleting Microstress involves stressors that gradually chip away at our emotional resilience. This can include dealing with difficult interpersonal relationships, navigating conflicts, or constantly facing criticism or judgment. Such stressors can gradually erode our emotional wellbeing, leaving us feeling emotionally drained and vulnerable.
- Managing and feeling responsible for the success and wellbeing of others: Taking care of family members or helping ensure that team members are successful.
- Lack of trust in your network: Collaborating with people you have not had time or opportunity to develop a trusting relationship with.
- Identity-Challenging Microstress refers to stressors that challenge our sense of self and identity. These stressors can arise from situations where we feel our values, beliefs, or personal identity are being threatened or undermined. Examples include experiencing discrimination, facing societal pressures to conform, or navigating major life transitions. Identity-challenging microstress can lead to a loss of confidence, confusion, and a sense of disconnection from oneself.
- Pressure to pursue goals out of sync with your personal values: Having to do something that makes you feel uncomfortable or going against the person that you set out to be in your career.
- Attacks on your sense of self-confidence, worth, or control: Events, behaviors, or work requests that make you feel unqualified or unable to control your world.
Microstress can have an exceptionally substantial impact on our lives. If microstresses accumulate and go unaddressed, it can lead to a multitude of problems such as the loss of time and productivity, loss of purpose and goals, and can cause damage your relationships both in and out of work. Some signs that microstress may be affecting you and your life are:
- Increased irritability: You may become easily frustrated or agitated over trivial things that wouldn't typically bother you.
- Difficulty focusing: Microstress can make it challenging to concentrate on tasks, leading to decreased productivity and attention span.
- Changes in sleep patterns: You may experience difficulty falling asleep, staying asleep, or having restless nights due to the impact of microstress on your mind and body.
- Physical symptoms: Headaches, muscle tension, and stomachaches are common physical manifestations of microstress.
- Emotional changes: Microstress can contribute to mood swings, anxiety, or feelings of overwhelm and exhaustion.
- Decreased enjoyment: You might notice a decline in your ability to find pleasure in activities you used to enjoy, as microstress can dampen your overall sense of wellbeing.
- Relationship strain: Microstress can impact your relationships, leading to increased conflict, reduced communication, and overall tension.
It is important to recognize these signs and take steps to manage and reduce microstress, such as practicing self-care, setting healthy boundaries, and seeking support when needed. Some other strong ways to help mitigate the overall effects of microstress can be:
- Remove the negative interactions in your life.
- Learn to say no when needed to avoid microstressors associated with certain tasks/events.
- Be aware of passive aggressiveness tendencies and be clearer with communication to avoid microstresses.
- Build strong relationships and connections.
- Develop connections with people who can provide emotional support in times of need.
- Having hobbies and activities outside work can be very beneficial. Studies have found that the happiest people were able to put some of the microstress in their lives in perspective. In part, that was because they tended to belong to two or three groups in their lives, outside of their professions, that were meaningful to them.
- Prioritize your physical health and wellbeing.
- Exercise regularly to regulate hormones associated with stress.
- Eat healthy and get adequate amounts of sleep to strengthen your immune system and improve your body’s ability to bounce back from the physical toll associated with stress.
- Take regular breaks.
- Utilize vacation days and personal holidays to take a step away from work and recover.
- Take microbreaks throughout the day (ex. Between meetings) to rest and recollect.
- A good rule of thumb is to take a 5 to 10-minute break every 50 to 90 minutes.
- Seek professional help.
- If the effects of microstress or burnout have become overwhelming or unmanageable, reach out to a mental health professional (utilize your employers EAP if provided)
- Locate options support/resource groups within your community.
- Download one of many free mental health apps to help with building resilience, implementing meditation practices, improving sleep habits, etc.
When individuals experience persistent microstressors without adequate recovery or coping mechanisms, it can lead to burnout. Burnout is a state of physical, mental, and emotional exhaustion characterized by feelings of detachment, cynicism, and reduced personal accomplishment. Microstress acts as a catalyst for burnout by gradually depleting an individual's resources and resilience, making them more vulnerable to the negative effects of chronic stress. With 77% of employees saying they have experienced burnout at their current job, and 83% saying burnout from work can negatively impact their personal relationships, understanding and addressing microstressors as a crucial part of preventing and managing burnout.
By being conscious of ways microstress affects our productivity, mental health, relationships, and overall quality of life, we can begin to implement strategies to manage and minimize these hidden stressors. Although small stressors may seem insignificant, they can accumulate over time. Understanding, identifying, and addressing them in healthy ways is crucial to preventing burnout and maintaining a more balanced and fulfilling life.
Sources
Workplace Burnout Survey, Deloitte
Microstress: The Invisible Cause of Burnout, Newsweek
Combating the ‘Microstress’ That Causes Burnout, Wall Street Journal
What are Micro-Stresses, How are They Affecting Workplace?, HR Exchange
The Reason You Feel So Burnt Out and Overwhelmed? Maybe It's Microstress, Inc.
7 Types Of Relationships That Help You Manage Microstress, Forbes
The Hidden Toll of Microstress, Harvard Business Review