We all know that working in a high- performance environment is very demanding. Most people learn to cope and become resilient to working under pressure. Sometimes, however, we struggle. Perhaps now even more than ever due to these extraordinary times. This post will give insight on how you can effectively deal with stress in a positive way. Generally, stress is not a bad thing. In fact, moderate degrees of stress are helpful. It keeps us active, mentally alert, and helps to get things done. But when you start feeling anxious and out of control, it could become chronic and sometimes even toxic. Physical and emotional exhaustion can quickly leave you ineffective in both your personal and professional life. The end of the spectrum is a full-blown burnout. Today, the burnout rate is higher than ever before, especially among millennials, now estimated one in five, even early in their careers. To help manage stress, let’s take a closer look at the root causes and some of the practical steps you can take to control your wellbeing.
External determinants of stress
Work stress is mostly related to a disproportional workload, that is out of your own control. The combination of tight deadlines, a bulging workload, and lack of support can make you feel overwhelmed. To keep your workload manageable, knowing when and how to say ‘no’ is an invaluable skill. To remain satisfied in your job your job demands need to be balanced by so-called job resources, such as: being valued, getting regular support and feedback, positive social interactions, working as a team, having a degree of autonomy, and feeling a sense of purpose. How do you rate your own job resources?
Internal determinants of stress.
1) Your stress resilience. Every person has an innate level of stress resilience, originating from your genetic makeup and past experiences. It influences how well you recover from stressful events and It is related to your level of risk averseness and how much you enjoy to take on new challenges. Interestingly, your ‘stress mindset’ matters. It changes how you respond to stress. Viewing
stress more positively seems to encourage people to cope in ways that help them thrive, view it as an opportunity to learn and grow. Of course, “embracing” stress has its limits, and each person has a different threshold. The key is to identify your personal “red flags” and recognize when you start to feel overwhelmed and overworked. Take a moment every day to rate your feelings and realize when it is time to take your foot of the gas.
2) Your physical fitness. How well you take care of yourself physically? How well do you keep in shape? Do you get enough sleep? What are your nutrition and substance abuse habits? Research has shown that a strong physical shape greatly helps your ability to cope with stress. This is caused by changes in hormone levels and neurotransmitters. Regular exercise not only makes you feel strong and healthy, but may also prevent burnout. The same is true for relaxation techniques, such as regular walks in nature, creating moments of complete silence, short power naps, yoga, deep breathing or meditation.
3) Your habits and choices. When at work, managing your time effectively is crucial. Work smarter, not harder. For example, it helps to split large tasks into manageable chunks and to communicate your approach with the team to ensure your product meets the client's expectations. Outside of work, we all wish to do many other (fun) things, which is highly recommended given our need to relax and unwind. But our time is limited, so we need to prioritize. How much time do you want to spend per day on playing with your kids, hobbies, friendships, social media, news, sports? Making clear choices and sticking to them is a great way to be and feel in control.
Resources. If you want to know more about stress management check out: http://www.onlyhealthy.com/35-awesome-stress-management-resources
Comentários