How to deal with stress at work?
Exposure to stress is always associated with individual characteristics. For some, even a little criticism against them will be a difficult test, while for others, a serious conflict is common. In this case, the term “stress resistance” is used. And the good news is that this trait can be developed even if you are naturally anxious and fearful.
Types of occupational stress
* informational stress (associated with high mental stress);
* communicative (arises due to difficulties in communicating with other people, inability to find an approach to them and resist other people’s influence);
* emotional (associated with inability to adapt to working conditions, dissatisfaction with the results of professional activity, also arises as a result of conflict situations).
Causes of stress in the workplace:
1. Factors contributing to increased mental stress are called stressors. Let’s consider the main stressors in professional activity.
2. Interaction with people. This factor includes communication with the team within the organization, and contacts with strangers, if the work is related to the provision of services or the establishment of partnerships with other companies.
3. Team. It’s like a second family. It is good where they support, help, are friendly, do not envy and do not gossip behind their backs. But often in the work collective you may meet people who for some reason do not like you or treat you unfriendly (ridicule, pressure, criticize, quarrel, etc.) In most cases, this leads to stress in professional activities.
4. Leadership. Someone is lucky, and they come across understanding and democratic leaders. But there are those who are convinced that subordinates need to be kept under stress in order for them to work effectively. The effect, of course, will be, but it is emotionally difficult to be in such an environment all the time.
5. Subordinates. The need to manage people, find an approach to everyone, motivate, set tasks, monitor their implementation, monitor discipline – this is not the whole list of manager’s functions. And communication with “difficult” subordinates even more heated up the situation.
6. Customers. The sphere of “man-to-man” is considered one of the most stressful, because in it, in addition to the basic skills associated with performing work, one must also have a number of important personal characteristics that improve the process of communication with others. The ability to convince, arouse sympathy and trust, be polite and competently defend one’s position are the qualities necessary for working with people. You are dependent on the position “To please the client”, otherwise he may go to competitors and not play in the best way on the company’s image.
7. Partners. Establishing mutually beneficial cooperation with another organization requires considerable effort and negotiation skills. Isn’t it stress?
8. Lack of self-realization. If the activity is not to your liking, then it will not be performed with maximum dedication and enthusiasm. This is very depressing for many and makes them think about changing jobs. A mismatch between organizational goals and human values can also lead to stress. For example, if the sales sphere is not close to a person or he generally considers it an “unkind” thing, then he is unlikely to be able to achieve success in it.
9. Dissatisfaction with the results of work. Here, either the employee makes little effort, or makes very high demands on himself, or does not value enough what he has already achieved. Or perhaps he wants to get a result too early. Be sure to figure out the reason.
10. Lack of time. Time management trainings are becoming more and more popular, aimed at teaching employees how to correctly prioritize tasks and use time more efficiently. For many, it is becoming the norm to stay late at work. Although this in most cases adversely affects family relationships.
How to deal with stress at work
1. Pay attention to your condition and admit that you are under stress. This is important in order to take action and prevent irreversible consequences.
2. It is important to identify the source of stress in order to understand how to deal with it. And is it worth fighting at all? Perhaps you should just adjust to it?
3. Become aware of your feelings and say them to yourself, for example: “I am at a loss”, “I am afraid that …”, “It annoys me when …”, “I am annoyed …” etc. Do not run away from your feelings, accept them, you have the right to experience them.
4. Analyze the “pros” and “cons” of the current situation. Yes, sometimes even in a not very pleasant situation there are advantages.
5. Develop an action plan to reduce stress and cope with a difficult situation. It will be better if you write it down in a notebook. So you can regularly look into it and summarize the results of the tasks performed.
6. Prioritize your work. According to the Eisenhower Matrix, it is always important to do the important and urgent things first. Then there should be important, but not urgent tasks on the list. After them – urgent, but not important. And the last to be done are unimportant and non-urgent matters, provided that there is time left for them.
7. Delegate authority to subordinates (if your position allows it) and do not hesitate at some moments to ask for help from colleagues. Often the problem lies in the inability to trust others. Learn to do this. But be sure to control any transfer of affairs.
8. Do not be intimidated by global projects and goals that you need to achieve at work. Break them down into several small tasks, for which you develop a step-by-step plan of action.
9. Be punctual, come to work on time or a little earlier. So you will have the opportunity to collect your thoughts and smoothly start your work day. By being late for work, you create additional stress by being in a hurry and afraid to provoke the anger of your superiors.
How to manage stress outside the workplace
* Relaxation exercises (relaxation): performed in a calm environment with closed eyes. The greatest effect is achieved when you present pleasant images (how you swing on the waves, lie on the sea sand, etc.)
* Regular walks, outdoor recreation. It is necessary to constantly enrich the brain with oxygen. This is good for your health, improves your mood and gives you an influx of fresh ideas.
* Sports, exercise, dancing. Both are useful for the figure, and provide an adrenaline rush.
* Hobby, creativity. Be sure to regularly devote time to your favorite activity. This is something that inspires you, charges you with positive energy and allows you to relax after work.
* Music. Listening to music and singing improve your mood and energize you.
* A favorite book or movie for a while allows you to completely disconnect from everyday worries and immerse yourself in the atmosphere of an exciting plot.
* Visiting concerts, performances, exhibitions.
* Providing help, support and attention to loved ones. A small gift or a few warm words will please them and make you feel happier.