Absent due to stress - how?
Stress can lead to the necessity of taking leave from work for a period to find peace of mind and body. However, being on leave can be a challenging time, and one might find themselves filled with various questions such as: What does it mean to be on leave? How should I spend my time? How do I find peace? It can be difficult to make sense of a stress episode, so I have created a guide with advice for those affected by stress.
Understanding stress:
Stress is a state of strain that can manifest with both psychological and physical symptoms. It is experienced differently from person to person, and what causes stress varies from individual to individual. Most people experience stress in both body and mind.
Stress can be related to both work and personal life. Work-related stress can arise from prolonged periods with more tasks than one can handle, after periods of many changes in systems, management, or types of tasks, or it can arise from a poor work environment. Personal stress can arise from challenges in private life, such as moving, conflicts in relationships, crises or deaths.
Recognize the symptoms:
Stress is experienced differently from person to person, but examples of common symptoms include reduced energy levels, lack of vitality, decline in general mood, a constant feeling of being on high alert, palpitations, crying easily, difficulty sleeping, chest pressure, and shortness of breath. Additionally, those affected by stress often find it incredibly difficult to relax, and some experience becoming sick more frequently or developing inflammatory conditions. It is also observed that one may doubt their own judgment if they begin to consider whether they may have stress, with thoughts like, "oh, I'm probably just a little busy."
It is incredibly important to listen to your body and take stress symptoms seriously.
Decision to take leave from work:
It can be a major decision to take leave due to stress, and many find it extremely daunting and shameful. Here, I would like to emphasize once again the importance of listening to your own body and taking the signals seriously. When affected by stress, it is difficult to think clearly and it can become very difficult to take care of your own interests and look after yourself, for fear of the consequences.
You can speak to your doctor and possibly a psychologist if you are unsure and have difficulty thinking clearly. It is your doctor who will be involved in the practical aspects of taking leave and the declaration thereof if your workplace requests it. You will typically have follow-up sessions with the doctor regularly to assess how you are doing.
The doctor will likely also do blood samples and the like to determine whether something somatic is causing your symptoms.
Many workplaces have politics or procedures about sick leave due to stress. You can discuss this with your boss, HR, or the like if possible.
Finding peace:
When affected by stress, the whole body and system are in an overheated state, and it is important to find peace. It is individual what works, but here are some suggestions on how you can find peace:
Breathing exercises: Practice deep breathing by focusing on slow inhales and exhales, for example by using the following technique:
4 seconds inhaling through your nose, hold breath for 4 seconds, and exhale for 4 seconds. Repeat this at least 3 times. Make sure to breathe all the way down into your belly.
Walks in nature: Fresh air and natural surroundings can have a calming effect.
Mindfulness: Being present in the moment is a good practice to calm the body and mind. There are many different guides to meditation and mindfulness exercises, such as Headspace, which offers several options for these purposes, and if you live in Aalborg municipality, you can download the app 'Åben og Rolig' for free, which has various guided exercises that are easy to follow.
Yoga: Do gentle yoga exercises to connect with your body and increase body awareness. There are many different guides on YouTube with varying levels of difficulty.
Stretching: Stretch your body to release tension and connect with your body.
Creative activities: You can increase your mindfulness through creative practices, which can counteract racing thoughts. Examples include drawing, painting, writing, playing music, singing, knitting, crocheting, coloring in coloring books, baking, or other activities.
Listen to calm music: Music affects our mood and atmosphere, and can be a good supplement to finding peace and creating a calm state of mind.
Journaling: Write down your thoughts and feelings. It can feel overwhelming or scary to write down, but many experience a great sense of relief afterwards.
Avoid too much screen time: It may be tempting to shut yourself in with a good movie or series, but for an overheated nervous system, it is best to avoid too much screen time.
Which techniques and activities create peace vary from person to person, so it is important that you try different things and see what works for you.
How should I spend my time?
In addition to the above ideas for finding peace, it may be a good idea to create some form of structure and routine in your daily life, as this creates peace and reduces situations where you have to decide whether you want one thing or another.
Try to leave the house at least once a day to get fresh air and movement - preferably in natural surroundings.
Listen to yourself. Don't push yourself to do things you don't have the energy for.
Social relationships:
Although it may seem overwhelming or anxiety-provoking to meet with other people and tell them about and face your situation, it is very good to maintain contact with friends and family while on sick leave. It is important to communicate openly about your energy level and your boundaries so you don't get drained. For example, a coffee date at a café can be replaced by a to-go coffee and a walk in nature, to avoid being overwhelmed by impressions and to get the calmness from nature.
It is normal to feel guilty if you need to reschedule or cancel an appointment due to lack of energy, but it is important that you listen to yourself and your (lack of) strength. Your family and friends will surely be understanding and supportive about it! And most importantly: you are taking care of yourself, which is crucial in the process of getting better!
Professional support:
It can be beneficial to seek professional help during a stress episode, from, for example, a psychologist. There can be many thoughts and feelings at play when on leave, and it can be overwhelming to deal with alone. Additionally, it can be beneficial to talk about the factors that have contributed to you being affected by stress. When there is more peace, a psychologist can also help prevent stress in the future.
Self-care:
It is important to practice regular self-care and be aware of your own needs. Give yourself time to check in with how you are feeling, and listen to your body and your energy level.
Make room for the feelings and thoughts that come: Being affected by stress often brings a wave of unpleasant thoughts and feelings, including shame, sadness, and fear. Make room for what you feel, and use journaling as a way to relieve mental pressure. There is nothing wrong with being overwhelmed by unpleasant thoughts and feelings; it is quite natural.
Our physical surroundings affect our mood, so it can be a good idea to create a cozy atmosphere by, for example, lighting candles or buying fresh flowers. Also, remember to air out daily.
Being affected by stress is very exhausting, and it can feel incredibly overwhelming. I hope this guide can be a support for what to do. Contact your own doctor if you experience symptoms of stress.
You are always welcome to contact me if you need professional advice regarding a stress situation. Such a course typically involves help identifying stressors, help creating peace, support in handling self-blaming thoughts and feelings, and prevention of future stress.