Stress accompanies modern man every day and occurs for a variety of reasons. In general, a trip to the sea in the middle of winter is also a stress for the body, but no one would even think to complain about it. We complain most often about the stress at work, the most regular and therefore takes away nerves, strength, and vitality. Well, it’s time to learn how to deal with it.
Stress – it is always a reaction of the body to some circumstances, and in terms of psychology, this reaction is normal: “The body needs the mobilization of internal resources, because, as a rule, stress is associated with strong psychological stress caused by some particularly difficult circumstances – experts say. - They may be any event, both pleasant and tragic: from preparing for an interview and entrance exams to weddings, moving, divorce, or the death of a loved one.
So, the first important thing to know about this phenomenon before throwing all your energy into the fight against it: stress is normal. This is how the body, defending itself, reacts to external factors. Therefore, after a busy work week, you can simply allow yourself to lie around with a languid look for a couple of days, or to give out a couple of desperate pas on the bar. This may be quite enough to make the stress recede. If the stress doesn’t go away for a long time, however, it can be a cause for concern. Prolonged exposure to stress is dangerous to both the emotional and physical health of a person. Stress is able to provoke not only a number of very real diseases, including clinical depression, which is not so easy to cope with.
The main signs of a prolonged state of stress are:
• a feeling of irritation and depression, the reason for which the person cannot explain
• an inability to concentrate on current affairs and work
• tearfulness, feeling of self-pity
• increased excitability and resentfulness
• inability to relax and forget about problems
• fidgetiness, lack of trust in loved ones
Sometimes stress can manifest itself physically:
• nervous tics
• biting lips, nails
• digestive disorder
• decreased sexual activity
• sleep and appetite disorders
• blood pressure fluctuations
• muscle tension
To avoid driving yourself to such symptoms, it is worth learning how to cope with stress at its first manifestations.
How to cope with stress at work? So, when a situation arises that causes a nervous tic along with sweating and the desire to cry or throw a stapler out the window, psychologists advise the following: count to ten and back. This is the easiest way in the shortest time to bring thoughts and feelings in order. Take a comfortable position, close your eyes, imagine a pleasant picture and slowly start to count. Come back to reality after two or three counts back and forth. This disconnection from the problem will allow you to take a sober look at your circumstances.
• Breathe correctly
Another effective technique, the action of which is aimed at returning to calmness and mental balance, is a special breathing technique. Slowly count to five, take a breath, and then hold your breath, breathing out after about five seconds. Gradually change the intervals: take a breath at the count of five, pause at the fourth second, and exhale at the count of six. Thus, to relieve nervous tension in each breathing cycle, take one second off the pause and add a second on the exhalation. After the pause is reduced to 1 second, start breathing in reverse order, increasing the time interval between the inhalation and exhalation. Two or three repetitions of this exercise will help to calm and relax.
• Go for a walk
If possible, go outside and take a short walk. Any physical activity and fresh air can quickly relieve nervous tension. Walking, during which the pace of movement is alternated (slowing down and speeding up the step) and the width of steps, literally restarts the chain of chemical processes in the brain, stimulating the production of hormones of joy and switching biochemical processes triggered by stress to physical activity. Regular walks in the fresh air help significantly increase stress tolerance and strengthen the nervous system.
• Use your hands
If there is no time for breathing exercises and walks, engage in some laborious work that requires the involvement of fine motor skills. For example, type your favorite poem on the computer: there are a lot of nerve endings at your fingertips, the stimulation of which helps relieve stress. Not superfluous will be to have at the workplace and the toy “antistress”. Such things not only decorate the office desk but also help to relax and relieve stress at work. Inside the toys there are small balls, so crumpling them, taking out anger, irritation, and other negative emotions. It is not only pleasant but also useful. Such an accessory is a great help in situations where hysteria is already coming along with the desire to smash the vase on the head of a colleague. If you are ashamed of your colleagues, keep the “anti-stress” in your bag or desk drawer.
The first important thing to know about stress before you decide how to deal with it: stress is normal.
Some NLP techniques are excellent for dealing with momentary stress. For example, if an unpleasant situation at work, imagine a person whom you trust, which you have unquestionable authority. Mentally tell him about your problem. And then imagine that he begins to laugh at your situation, saying: “You have nothing to worry about! What a big deal! Let this be the biggest trouble of your life!” You’ll see how the problem will immediately stop seeming serious, fade, become sad about its own worthlessness, and disappear.
Some people find it helpful to compare their troubles with the greater problems and even tragedies of others. Scolded by a boss? Think about how many disasters, accidents, terrorist attacks, losses, losses happen every day in the world… Compared to them, a psycho boss is just a trifle. Is it worth the trouble then?
5 Reasons of Stress at Work
Sometimes the stress at work, for a number of objective reasons, becomes permanent and tries to overcome us not by sudden attacks, but by a long agonizing siege. Situational practices do not help here, you have to work on such a problem from the inside, figuring out the causes of stress.
It is important to understand and realize that difficult situations that require prompt solutions are just a part of our life, a routine, a fluidity. This is not a tragedy, but rather a normal manifestation of any business process. There is no need to dwell on what is happening and take everything to heart. Direct your energies to the solution of specific problems.
The main reasons for constant stress at work are:
• Reason 1: Change of work, new team
Anti-stress approach: do not dramatize the situation and bring yourself to stress by worrying about how you will accept the new team. Be yourself, remember about professional ethics and benevolence, and the process of adaptation will pass as quickly and painlessly as possible.
• Reason 2: Poor relations with colleagues or management
Anti-stress approach: you can not bring the work conflict into the personal plane, to descend into gossip and petty intrigues. The surest way out of this situation is to resolve the conflict by cooperating with the opposing party. Honestly, but firmly explain your position, explaining it with specific arguments, find out the reason for the negative attitude. Then relax.
• Reason 3: A complex project, a lot of responsibility, pressure from the management
The anti-stress approach: Despite the pressure, time pressures, and the responsibility that has fallen on you, do not forget about proper rest. Do not go into work “with your head”: in any case do not neglect the lunch break, holidays, vacations. Remember that the constant tension can completely deprive you of the joys of life, which exist outside the office walls. Do not forget to leave time for yourself, even if the work does not go out of your head: go to the cinema, to the theater, to a concert or a party, chat with friends, take a walk in the park, spend your weekend fun and interesting.
• Reason 4: A very stressful rhythm, hectic schedule, everything is urgent, everything is burning
The anti-stress approach: In such a situation, the main thing is not to panic, to calm down and sensibly assess your own abilities. A rational approach to planning work time, adequate sleep, and the ability to perform management tasks on time, without procrastination, is the main key to success. If you are always in a hurry and do not have time, make an organizer, where at least a few days methodically write down everything that you were engaged in the workplace. You will surely be surprised at how much time is wasted. The next step is to make a list of things you need to do, in order of importance. Start the day by reviewing the list and crossing off the completed tasks. By the third day, you’ll see how quickly that list melts away.
• Reason 5: Work is not fun, you want something else
Anti-stress approach: to counteract stress in such a situation, the best solution is, of course, to change jobs. But if for some reason it is impossible, find an outlet in an interesting hobby. This can be any activity, as long as it is enjoyable. In addition, it would not be out of place and look at the reasons why you do not like the work. They may not be as critical as you think.
Of course, the best way to overcome stress at work is to prevent it. Remember to get regular rest and sleep, eat delicious meals, take bubble baths with your ducks, splurge on a massage or spa, take up sports or meditation, plan vacations and look at pictures every day of the places you’ll be in very soon. In general, find something to enjoy regardless of your boss’s mood, burning deadlines, or the importance of a project. If your mind is filled with harmony and happiness, there is no room for stress.
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