Stress Tolerance and Emotional Intelligence

In Gallup’s State of the Global Workplace 2024 Report, Australia and New Zealand had the third-highest rate of daily stress at 48%, compared to the global average of 41%. This is unsurprising given that, in the span of just a few decades, the workplace has undergone a dramatic evolution, reshaped by technological advancements, societal shifts, and economic changes. Gone are the clearly defined boundaries between work and personal life. Today, the constant ping of notifications, the pressure to be always on, and the blurring lines between office and home have created a perfect storm for stress.

While technology has without doubt brought efficiency and connectivity, it has also introduced new pressures. A 2023 Australia Institute study revealed the reality of the modern workplace: Australian workers are putting in an average of 5.4 extra unpaid hours each week, and coupled with the expectation of instant availability, this is taking a toll on well-being.

Professor Emmanuel Josserand from UNSW Business School emphasises the critical importance of maintaining healthy work-life boundaries to manage stress.

“Research suggests that maintaining healthy boundaries between work and personal life is crucial for managing stress. Out-of-hours contact can disrupt much-needed rest and recovery time, potentially exacerbating existing stress.” - Professor Emmanuel Josserand, UNSW Business School. 

In response to this growing concern, Australia has introduced new ‘right to disconnect’ laws, granting employees the legal right to switch off from work communication outside of their usual work hours. While these new laws are a welcome step towards prioritising work-life balance, it remains to be seen how effectively they will address the broader issue of workplace stress and the long-term impact they will have on employee well-being.

The modern workplace is undoubtedly a complex landscape, and understanding the factors contributing to stress is essential for organisations and individuals alike.

Defining ‘Stress’

In their book, Resilience by Design, Ian Snape and Mike Weeks argue that “we often misuse the word “stress” in the context of both our health and our relationship with the external world” because we tend to use it to describe all of the following:

• The cause or specific environment e.g. “it’s a stressful workplace”
• The affect, the mechanism for injury or the process of doing e.g. “my boss is really getting to me”
• The effect, the felt state of being e.g. “I feel like I’m about to snap”

In fact, stress is fundamentally a physiological response to perceived pressures and demands. Here’s how the World Health Organisation defines workplace stress:

“Workplace stress is a response people may experience when presented with work demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope.”

When we talk about stress, we often do so in a way that assumes a direct, causal relationship between the external context and a person’s internal response. This is illustrated by Compare the Market’s 2023 report, which identifies “personal finances and the ability to pay bills” as the top causes of stress for Australians, Canadians, and Americans. However, this perspective overlooks the crucial role of personal choice in shaping our response to external stimuli. Two people can experience very different levels of stress in the same situation, highlighting the complex interplay between external factors and individual responses.

Of course, workplace factors like unreasonable workloads, insufficient resources, bullying, and lack of role clarity can undoubtedly contribute to stress. These conditions should not be ignored. However, in this post, we will focus on our response to external stimuli, rather than the stressors themselves.

Emotional Intelligence and Stress Tolerance

In essence, emotional intelligence provides a toolkit for managing stress effectively. Individuals with high emotional intelligence are better equipped to recognise the signs of a stress response, regulate their emotions effectively, build strong relationships, seek help when they need it, focus on what's important and find meaning in difficult situations. They draw on different components of emotional intelligence to manage stress effectively, and Stress Tolerance plays a critical, foundational role.

“Stress Tolerance is the ability to withstand adverse events and stressful situations without developing physical or emotional symptoms, by actively and positively coping with stress.” ~The EQ Edge (Steven Stein, Ph.D. & Howard Book, M.D.)

In simpler terms, Stress Tolerance is about finding healthy ways to deal with pressure, and maintaining a positive attitude when life throws you curveballs.

What Individuals with Good Levels of Stress Tolerance Look Like

Individuals with high stress tolerance often demonstrate these characteristics:

• They remain composed and focused even in challenging situations.
• They can prioritise long-term goals over immediate relief from stress.
• They effectively manage their emotional responses to stressful events.
• They can step back and analyse a situation calmly, considering various outcomes.
• They bounce back from setbacks and challenges with relative ease.

On the other hand, individuals with low Stress Tolerance might exhibit these behaviours when the encounter stressors:

• Making hasty decisions or reacting impulsively.
• Struggling to unwind and recover from stressful experiences.
• Strong emotions often control their behaviour and decision-making.
• Difficulty focusing and thinking clearly.
• They may experience physical reactions, such as headaches or insomnia.

It's essential to remember that stress tolerance exists on a spectrum. What might be experienced as a minor stressor to one person can be overwhelming for another. Additionally, factors like life experiences, and coping mechanisms influence our ability to manage our stress response.

Impact of Values and Beliefs

Our values and beliefs are the core of our identity, shaping our perceptions, decisions, and behaviours. They act as a filter through which we interpret our experiences and our response to workplace pressures is influenced by the potential impact on our values and beliefs  – whether limiting or empowering. For example, a strong belief in perfection can lead to placing excessive expectations on yourself (and others). On the other hand, having values aligned with cooperation, and support can foster healthy coping strategies.

Self-Assessment

These questions are designed to help identify potential limiting beliefs and values that might contribute to stress. Be honest with yourself as you reflect on your responses.

1. Perfectionism: Do you often feel pressure to achieve flawless results in all areas of your life? Do you find it difficult to accept mistakes or imperfections in yourself or others?
2. Control: Do you feel a strong need to control situations, outcomes, or people? Do you become anxious or stressed when things don't go according to plan?
3. Should Statements: Do you frequently use "should" or "must" statements about yourself or others? Do these create unnecessary pressure or guilt?
4. Victim Mentality: Do you often feel like circumstances or other people are responsible for your problems or stress? Do you find yourself blaming others for your difficulties?
5. Catastrophising: Do you tend to exaggerate the potential negative consequences of events? Do you often worry about worst-case scenarios?
6. All-or-Nothing Thinking: Do you view situations in black-and-white terms, without considering shades of grey? Does this create unrealistic expectations?
7. Negative Self-Talk: Do you engage in self-critical or negative thoughts about yourself? Do these thoughts contribute to feelings of inadequacy or low self-esteem?
8. People-Pleasing: Do you prioritise the needs and desires of others above your own? Do you feel guilty or anxious when you say "no"?
9. Avoidance: Do you tend to avoid challenging situations or tasks? Does this lead to procrastination and increased stress?
10. Injustice: Do you frequently feel that life is unfair or that you are being treated unjustly? Does this contribute to feelings of anger or resentment?

Reflecting on your answers to these questions can identify potential areas where your values and beliefs might be contributing to how you experience and react to different workplace stressors. Understanding these patterns can be the first step towards developing healthier coping mechanisms.

Chronic Stress and Your Health

Chronic stress can have a significant impact on both our physical and psychological health. When we experience a stress response, our bodies release hormones like cortisol and adrenaline. These hormones prepare us to deal with the stressor, but if they are released for long periods of time, they can lead to a number of health problems.

Physical Effects of Chronic Stress

• Increased blood pressure and heart rate
• Weakened immune system
• Headaches and muscle tension
• Sleep disturbances (insomnia or excessive sleep)
• Digestive problems
• Fatigue

Psychological Effects of Chronic Stress

• Anxiety and depression
• Irritability and mood swings
• Difficulty concentrating and remembering things
• Feeling overwhelmed and out of control
• Loss of motivation
• Burnout

As you can see, chronic stress can take a toll on our entire well-being. That's why it's so important to find healthy ways to develop your stress tolerance. There are many different techniques, so you can find what works best for you. We’ve provided some practical ideas in the next section.

Developing Stress Tolerance

In his book, The Stress Effect: Why Smart Leaders Make Dumb Decisions—And What to do about it, Henry Thompson, Ph.D. and former Army Special Forces Operator, developed a program known as ARSENAL.  The program title is an acronym for seven best practices of excellence that help manage stress and stands for awareness, rest, support, exercise, nutrition, attitude, and learning.

Awareness: Becoming more aware of ourselves and our environment

Understanding your stress triggers is crucial for managing them effectively. Pay attention to your physical and emotional reactions to different situations. By recognising your stress patterns, you can develop strategies to mitigate their impact. This includes being mindful of your environment, such as workload, deadlines, and interpersonal dynamics.

Rest: Getting enough sleep and downtime

Prioritise sufficient sleep to allow your body and mind to recharge. Adequate rest helps improve cognitive function, mood, and overall well-being. Incorporate relaxation techniques like meditation, deep breathing, or yoga into your routine to promote mental and physical relaxation.

Support: Having a network of people around you

Building strong relationships with colleagues, friends, and family provides a crucial support system. Share your challenges and concerns with trusted individuals to gain different perspectives and emotional support. Seek mentorship or coaching to gain guidance and support in navigating stressful situations.

Exercise: Getting enough physical activity

Regular exercise is a powerful stressbuster. It releases endorphins, reduces cortisol levels, and improves mood. Find physical activities you enjoy, whether it's going for a walk, practicing yoga, or joining a sports team.

Nutrition: Eating a nutritious and balanced diet

Fuel your body with wholesome foods to optimise energy levels and cognitive function. Avoid excessive caffeine and sugar, as they can contribute to stress and anxiety. Prioritise nutrient-rich foods to support overall well-being.

Attitude: Maintaining a positive attitude

Cultivate a positive outlook by focusing on solutions rather than problems. Practice gratitude and find opportunities for growth within challenges. Developing a resilient mindset can help you bounce back from setbacks and maintain a positive perspective.

Learning: Being a lifelong learner

Continuously seek new knowledge and skills to enhance your problem-solving abilities and adaptability. Stay updated on industry trends and develop your leadership skills. Learning new things can stimulate your mind and provide a sense of accomplishment.

By incorporating these seven elements into your daily life, you can significantly improve your stress resilience and overall well-being.

How Neural Networks can help you develop your Stress Tolerance

Since 2000, Neural Networks has been helping individuals and organisations build their emotional intelligence skills. As one of Australia’s leading professional development providers, we deliver innovative learning development programs in emotional intelligence,  leadership, sales, customer service and culture change.