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The right way to manage work stress. |
In this post, you will learn the right way to manage work stress. No matter what job you're in, you're likely to suffer from work stressors, even if you like what you do, either because of dealing with an annoying customer, or a difficult boss; or when deadlines are approaching. These are all moments when work stress is at its height.
Work stress is defined as stress resulting from conflicting demands on an individual's job. The number of control employees has over their workflow can influence how stressful the work is. While all work has an element of stress, real work stress is harmful because the employee has emotional and physical reactions to work demands that are difficult to control.
What Is the Right Way to Manage Work Stress?
Knowing the right way to manage work stress and anxiety is essential for those who lack good coping skills as they will eventually hate their job.
- Determine sources of stress
- Set boundaries
- Write down 3 priorities for the next day
- Take a deep breath
- Take care of your sleep
- Take a short walk
- Get a few minutes of exercise every day
- Maintain healthy eating habits
- Learn how and when to say "No"
- If you can't say "no," take a different approach
However, there is a better approach that starts with simple strategies that anyone can master.
Let's take a look at these ways in detail to start doing right away to help you get out from under the cloud of work stress.
1. Determine sources of stress: The first step in managing work stress is to identify its sources. These sources may come from the work environment or colleagues or from the nature of the work itself, and may be temporary, or may be permanent.
Here is a list of the most common sources of work stress:
- Excessive workload.
- A job does not provide opportunities to grow and advance.
- Lack of social support.
- Your opinions are not valued, and you have no input in making business decisions.
2. Set boundaries:
- Setting boundaries for those around you about what is and is not acceptable when it comes to relationships at work.
- Setting clear boundaries so that others don't intrude on your time or private space.
- Setting boundaries is not only important to others, but the most important boundaries are the ones you set for yourself.
- In today's intertwined and continuous 24/24 world, the boundaries between professional and personal life are blurring.
- If your boss and co-workers communicate with you about work all day, perhaps even at night and on holidays, it can be constant stress on you, and you will feel like work follows you wherever you go.
- It is important to be clear about the boundaries of work and to clearly separate your personal and professional life.
3. Write down 3 priorities for the next day: At the start of the next day start your work by reviewing the list again. Make sure you complete those top priorities; You will end each day with a sense of accomplishment and a clear vision of what you need to address next.
4. Take a deep breath: Take two or three deep breaths, but what will you do if it is nonetheless, and no type of deep breathing will work.
Experts recommend abdominal breathing, although there are other helpful breathing exercises as well. Abdominal breathing helps stimulate the vagus nerve, which helps create a state of calm.
5. Take care of your sleep: You must pay attention to your sleep, and make sure you are getting the amount and quality of sleep your body requires. Everyone is different in this regard, but it is usual to sleep for 7 to 9 hours. Be disciplined about going to bed on time. Try some bedtime or evening routines to help improve your sleep habits, if you sleep poorly.
6. Take a short walk: A five-minute walk in the office or it would be better outside can provide you with mental reset and other health benefits. Don't stop walking just to talk to others, this isn't a socializing break. The goal here is to get the blood to flow more freely, causing a small jolt to the nervous system that will improve your mood and focus.
7. Get a few minutes of exercise every day: You have to do at least 20 minutes of exercise every day. The type doesn't matter as long as it gets your heart moving and you can do it without tiring your body such as walking, using a treadmill, skipping rope, and more. Exercise helps relieve the stress of the day and gives you a sense of accomplishment.
8. Maintain healthy eating habits: Sugar or fatty foods such as pizza, fast food, and ice cream make us feel lethargic and discourage us from facing the problems we are facing, which in turn increases the pressure on us. It is important to avoid harmful and unhealthy foods and try to commit yourself to healthy eating habits such as foods rich in carbohydrates (carbohydrates) that help our brains focus and pay attention, these are some tips that nutrition experts advise:
Recommended foods:
- Complex carbohydrates, such as wheat bread, pasta, and vegetables.
- Foods that contain antioxidants, which help improve moods, such as blueberries and chocolate.
- Lean proteins such as chicken.
Foods to avoid:
- Fat-rich foods, such as cheese and red meat, lead to inactivity.
- Rich foods in refined carbs or sugar.
- Caffeinated drinks such as coffee and soda, cause insomnia.
9. Learn how and when to say "No":
- A lot of your stress may be because you over-exist when responding to requests from your co-workers for help.
- Lots of people are ashamed of saying "no" to someone, but sometimes you have to
- Some people are not ashamed and they can multiply and exploit you
- Do not accept doing anything that harms you, as this is not from morals, but rather from weak character.
This does not mean being stubborn and uncooperative. On the contrary, if one of your colleagues asks you for a favor that you can do, feel free to help him.
- What is meant here is that when we are asked to do something that
- Harms us
- Outside of our daily responsibilities
- We are asked to do something that we have no power to do
Do not be ashamed to say “No.” If you feel the pressure of work, do not ignore it, and do not allow it to accumulate, as this will harm your health and your personal and professional life.
10. If you can't say "no," take a different approach: If saying "no" isn't an option, for example when your boss gives you another task to the many tasks you have given, then you can take a different approach, telling him the following instead.
- “I'm happy to take over this task and here is a list of my current tasks and projects that require all of my time at work.
- Which of these projects or tasks do you want me to put on hold so that I can continue with this new assignment?”
What Are the Signs of Work Stress?
There are some signs of work stress that you may not notice amid work, but that you suffer from work pressure, and here are some of them:
- Feeling anxious, nervous, or depressed
- Sleeping problems.
- Difficulty in concentrating.
- Muscle tension or headache.
- Fatigue.
- Stomach problems.
- Social introversion.
- Depressed mood.
- Loss of confidence, or feeling angry and irritable.
- Hands or Feet sweating.
