I’m sure you’ve ever felt overwhelmed at work or overwhelmed by the amount of work you had to do; or as anxious about your future as a professional, or lost perspective on your work goals by focusing only on short-term pressures.
This phenomenon of anxiety and discomfort at work is known as occupational stress and is currently one of the main mental health problems facing workers around the world.
If you want to learn more of the main keys to managing stress at work throughout your career in the professional field, keep reading.
Tips for dealing with stress at work through habits
Job stress can be caused by multiple causes and some of the following are: having too many responsibilities that are too high; a low salary; a lack of autonomy; a labor dispute or excessively long working hours.
People who have a case of occupational stress can be affected in different ways, because not everyone experiences the same symptoms. Likewise, there are also various strategies that can be put into practice to overcome what is considered to be one of the diseases of the 21st century.
If you or someone you know suffers from work-related stress for a particular reason, today’s article will provide you with some helpful tips for overcoming this disorder which affects workers both physically and mentally. Yes, remember that in any case it is recommended to combine these guidelines with help with psychotherapy.
1. Get organized
Getting organized is the first step to achieving optimal performance at work and ultimately avoiding the development of cases of professional stress of all kinds that could endanger our psychological health. This requires a global vision of the tasks to be accomplished and the how should our workspace be.
In addition to maintaining a schedule, starting and ending the working day at the same time, it is important to start the day knowing at all times what we have to do.
This can be achieved by writing down in advance all the tasks we need to complete just before starting work and all the goals we need to complete on the day.
2. Set reasonable goals
In addition, we must ensure that the goals we set are objective, reasonable and achievable, so that we don’t get frustrated if we can’t get them on time.
To achieve this, we must analyze what are our possibilities and the capacities we have in a given time, and on this basis, establish objectives that motivate us and that can be achieved, never accepting more tasks than we are capable of. cover. Optimistic and pessimistic assumptions must be created to, based on these two extremes, give us an idea of what we will surely achieve in the coming months.
In this regard, it is always recommended to speak with a superior to determine what the amount of work may be acceptable to both parties.
3. Take a break
Workplace stress can become chronic and become a serious mental health problem in the future. To prevent this from happening, it is important to take a break to recover and heal completely from this problem.
This break can be one day or several days in agreement with the superiors or with the customers, the important thing is to disconnect for a moment from the source of stress and to leave behind the feeling of urgency to see things in perspective.
4. Learn to relax during breaks
There are different activities we can do to relax, the most common are the relaxation techniques used in psychology and medicine to achieve states of calm and balance.
Some relaxing activities we can do in our free time or during breaks are taking a walk, eating a snack, or talking to someone who comforts us.
In addition to this, the main relaxation techniques that we can use on a daily basis are: mindful breathing, meditation, mindfulness, yoga or progressive muscle relaxation.
5. Set boundaries
In cases where working conditions are excessive, dangerous or uncomfortable, we must establish limits and communicate to our superiors or managers any problems or disagreements we may have.
In addition to this, it is also important to establish limits regarding the use of social networks and to specify that We will not be available 24/7allowing us to leave the mobile or any electronic device during our hours of rest.
6. Identify stress points
Identifying the sources of stress or the causes that cause us anxiety, fear or stress at work is essential to begin to overcome our problem.
Once we have identified the causes that are causing us stress, we can work personally or with the help of psychology professionals to increasingly reduce the symptoms of stress.
Learning to delegate tasks is essential to avoid possible cases of work overload and therefore cases of stress at work.
Delegating means that we can transfer part of the ancillary tasks entrusted to us to other colleagues or to intermediate positions so that we can concentrate on more important or central tasks.
8. Communication is key
As indicated, a meeting with our boss can be useful to be more relaxed and avoid further problems.
The interest of every boss is that his employees are as happy as possible in the company, which is why it is interesting share, whenever necessary, any issues we may have in our workplace and seek common solutions with our superiors.
9. Adopt healthy routines
Some healthy activities that we can do during the week before or after the working day can be: playing sports, going out with friends, walking, being in contact with nature or reading and doing another favorite activity.
The important thing is to do what fills us and makes us happy, but also what can calm us down and make us feel less stressed.
10. Create a clear job description
In cases where we may doubt our duties, functions or role in the organizationnot a company, we can write a detailed description of our work.
It will help us to clarify what our functions are and to know every hour of our day what we have to do at a given time.