It is a natural phenomenon that accompanies the process of adapting an organism to a particular life challenge, unpleasant situation or event. It is characterized by irrational states and behaviors that are difficult to manage, and often cause various mental and physical problems.
Stress management depends on the speed of accepting the current situation, but also on our ability to adapt to it as quickly as possible. The control we have over ourselves, but also over our own reactions, is reflected in the way we handle stressful situations.
Workplace stress is inevitable. However, there is an optimal amount of tension whose presence does not impair our health. Of course, stress is not reduced by the push of a button, nor is our control shaped and developed overnight. If anxiety decreases your productivity and affects the results you achieve while working, if you plan fast or suppress daily frustrations, unfortunately, stress is a great advantage over you.
On this occasion, we provide you with practical guidelines that, through consistent and long-term implementation, can give you greater control over yourself and the amount of stress you face.
HOW DO YOU START THE DAY?
In the article How to achieve a balance between business and private, we have already mentioned healthy habits and why they are important. Do you get up on time? What do you do first when you open your eyes? What do you think and what do you get your hands on? Are you in a hurry trying to get yourself, or someone else, to finally get to work on time and do everything you envisioned within a set timeframe?
Fighting for the best possible start to the day comes under responsible behavior towards yourself. Get up early and devote time to your rituals.
The business should not be your first thought. You will be devoted to him for the entire third of the day ahead. That's enough. Design activities, individual or collective, in accordance with whatever pleases your morning energy and your personality in general.
Of course, there will be days when you will not be able to devote yourself primarily to yourself. However, even in situations where things are not going as you imagined, just a few minutes apart will help you calm down and start your day more contented.
Otherwise, if you let the tension overcome you, you will be unhappy and unhappy most of the day. Studies show that even a few minutes of deep breathing is enough to bring the body to a state of peace.
IDENTIFY THE STRESS THAT YOU CAUSE BY YOURSELF
There are understandings that, in fact, we cause all stress ourselves. Namely, the conditions we face daily depend almost entirely on us. Learn to take responsibility for the amount of stress you face. Whether it is external or internal triggers, the reaction is determined by you. Of course, it always depends on a number of factors - the current trigger, our irritability, but also our character, personality type and chronic conditions caused by problems we do not solve.
We mentioned that stress is a natural phenomenon that accompanies unexpected or unpleasant situations and experiences. He will always be present, which is fine as long as we do not allow him to fully master us. Is it possible to control this natural phenomenon? Are there ways to alleviate the anxiety and physical reactions that accompany it? Of course.
We all have the same goal: to manage stress, not it to us. What is individual and what is different are the means by which we regulate the amount of stress. Remember, the only thing you can always have control over is you. Everything else, essentially, is not up to you.
The best means of preventing workplace stress is planning. Setting a goal and tasks, having a plan and assignments defined in advance certainly influence us to spend the workday more peacefully.
Effective time management is perhaps most important to the overall organization of the day. By avoiding haste and delay, you will also avoid negative consequences such as lack of productivity and dissatisfaction. One of the main prerequisites for avoiding stress is the proper management of available time.
The three steps that lead to the good organization are:
- setting tasks
- time planning.
Do not avoid recording your assignments, whether you are assigned or choosing them yourself. There is no need to remember everything, nor will anyone ask you to keep all the information in your head.
Skipping assignments or jumping from one task to another only creates the impression of standing in place and the inability to achieve the desired goals. Your priorities are the guiding principles. If the time is set for them to be determined, be persistent and consistent in pursuing them in that order.
CLEARLY COMPLETE WITH TASKS
The basic prerequisite for productive and effective work is a clear knowledge of what is expected of you. If your responsibilities are clearly defined and priorities are recorded on time, you are less likely to face your obligations adequately or on time.
Sometimes your authorities, in a sea of other responsibilities, will distract you. Sometimes you will be left to fend for yourself no matter what position you are in or what your career level is. With years of experience, you will be more successful in prioritizing the right way. However, this has a long way to go, which is accompanied by great engagement and commitment.
When something is not clear to you, ask. Be assured that your tasks are effectively delegated, and this will certainly contribute to their successful completion. Stress is born in situations where we are not sure what to do, in what order and in what way. Seek guidance and guidance regarding your business tasks. Otherwise, you will be wasting time and energy, and stress will come to visit daily.
REMOVE FROM THE SOURCE OF CONFLICT
Every business environment is characterized by the presence of conflict. Although most employees believe in the possibility of a rational solution to all problem situations, there are always those who approach the problems impulsively.
Trying to change something is always welcome. Unfortunately, the defined personality structure is not easy to change, especially when it comes to the professional environment and working conditions. Conflicts affect the psycho-physical state of both the person responsible for the conflict and the condition of all those who participate. Even a passive conflict participant faces a great deal of stress accumulating or exerting themselves later through other activities.
Don't answer conflicting questions and situations. While it may be best to get away from those who challenge them, sometimes this is not possible. Learn to accept people's behaviors in a certain way as such. It is solely their choice.
Don't worry, distancing yourself from the reactions and comments of others is practiced, and the level to which you can perfect it is up to you. The recommendation is to bring as little privacy into your business world and vice versa.
Stress comes into play when irrational thoughts or emotions arise from our inability to cope with new or uncomfortable situations. This is especially true if you are not successful in separating your life fields and roles in a healthy and smart way. Winning conflicts within oneself always lead to more functional coping and interpersonal conflicts.
MULTITASKING IS NOT THE SOLUTION
Exactly. With increasing responsibilities and tasks, we tend to try to do more of them at once, wanting to get to the end as soon as possible. Unfortunately, the ability to perform several activities at one time is often more detracting than it contributes to us.
The business day has begun, and you respond to emails, interact with colleagues, finish the project, wanting to handle everything in a constructive way. It is true that you may meet the expectations of others and successfully complete your phase multitasking, but it is certain that you will not be able to stay calm in all this.
If you build a good strategy followed by a weather organization, there will be no need for multitasking. By adhering to the two steps mentioned above, you will raise productivity, quality of work and respect deadlines to a higher level. In that case, it is clear that colleagues will have nothing to bother you with, while workplace stress will start to bypass you.
We cannot always choose a collective or projects, or control the reactions or behaviors of others. Focus on yourself. Determine your work pace and master your commitments step by step. He cannot do everything at once, nor will anyone ever say he should.
LEARN TO RELAX
Overfill is a common cause of anxiety. Set high goals, but don't overestimate your options and the hours you have at your disposal. Real self-assessment is an important segment of any planning process.
We have highlighted issues of an organizational character, but they concern everything outside. Still, everything inside is always a bigger challenge. Even when we make the perfect plan for the successful implementation of which we are moving, anxiety can be present.
Decrease your intake of salts, fats, and alcohol to strengthen your body's state, immune system and increase resistance to stressful situations. Consider physical activity as an obligation. Over time, when you feel the results, it will become one of the healthiest habits you nurture. With all its external effects, inner tranquility is certainly the biggest motive for finally being physically active.
Play is a great form of active rest. Focus on your hobbies, discover some new ones and make time for them. Meditation and short afternoon naps have been proven to have multiple values for the state of our mind and mind. There are many ways and means of relaxation; it is important to find, revive and incorporate them into your daily life.
First, it is essential that you become aware of the amount of stress you are facing and then decide that you want to work on managing stress. Making a decision means providing the precondition for the change you want to produce.
Self-discipline is formed over time and is a form of self-control that helps us to cope with our daily tasks and goals in the best possible way. With self-discipline, our rational part manages the irrational part of our personality.
Getting into any work position always requires the optimal amount of control, with the contribution of quality communication and constant self-care. Good coping automatically builds a sense of satisfaction and safety in the workplace, which of course significantly influences the onset of anxiety, but also the ability to be completely relieved.
Look back, notice and write it down. Sometimes everything we see or hear is known to us a long time ago, and it's just a reminder of what's missing. You will never be able to influence the occurrence of unpleasant experiences or events. What you can do is discover and learn ways to remain the best version of yourself in uncomfortable situations.