When we are at work and stress starts to get to us it is usually because we believe that we don't have the time, resources, knowledge or support to handle a situation. In short, we experience stress when we feel "out of control." 

We have two instinctive reactions that make up our stress response. These are the "fight or flight" response, and the General Adaptation Syndrome (GAS). Both of these reactions can happen at the same time.

"Fight or Flight" is a basic, short-term survival response, which is triggered when we experience a shock, or when we see something that we perceive as a threat.

Our brains then release stress hormones that prepare the body to either "fly" from the threat, or "fight" it. This energizes us, but it also makes us excitable, anxious, and irritable.  The problem with the fight or flight response is that, although it helps us deal with life-threatening events, we can also experience it in everyday situations – for example, when we have to work to short deadlines, when we speak in public, or when we experience conflict with others.  In these types of situations, a calm, rational, controlled, and socially-sensitive approach is often more appropriate.

GAS (General Adaptation Syndrome) is a response to long-term exposure to stress.

Selye found that we cope with stress in three distinct phases:

The Alarm Phase, where we react to the stressor.

The Resistance Phase, where we adapt to, and cope with, the stressor. The body can't keep up resistance indefinitely, so our physical and emotional resources are gradually depleted.

The Exhaustion phase, where, eventually, we're "worn down" and we cannot function normally.  Many "fight or flight" responses can bring about exhaustion.  

How stressed we feel then depends on how far out of control we feel, and how well we can meet the threat with the resources we have available.  Stress impacts our ability to do our jobs effectively, and it affects how we work with other people.  This can have a serious impact on our careers, and well as on our general well-being and relationships.  Longterm career stress can also cause burnout and physical or mental health problems.  

Managing stress at work is complex becasue others are involved.  If you keep a few things in mind, you will be successful.  FIrst of all, the CIRCLE OF CONTROL is valuable in managing stress at work because it forces you to ask yourself, "is this my problem?"  It also encourages you to set boundaries and reinforce a healthy balance between your work and personal life.  You can also implement RESTRUCTURING to take a look at your emotional and behavioral responses you are having.  Developing a support network is helpful because it can give you another perspective of the problem and provide support when the stress gets overwhelming. One of the most important things you can do is PAUSE and plan your activity.