Work: the right way to manage stress
Tasks that accumulate, with ever tightening deadlines ... until we crack. “Coping” means dealing with stress, rather than simply enduring it.
Some 18% of European workers say that they endure stress at work every day, according to “The Workforce View in Europe 2018” survey. On average, 72% of employees suffer from stress. Despite this statistic, stress is not inevitable. Presented as a social crisis by the media, this modern-day scourge can be curbed individually. But don’t wait for companies to come up with a miracle solution to eradicate all ours sources of tension. that’s simply not be realistic. Instead, let’s develop a personal strategy that enables us to combat stress.
Reframing your own perspectives
Our boss does not give us any recognition. A file arrives and we do not have time to work on it. A client insults us. A colleague no longer speaks to us: the way we perceive these events makes all the difference when it comes to stress.
How we interpret these events is mostly down to our personal experience and our own beliefs: “I must be perfect,” “People must always love me,” “I have to succeed in everything I do,” “Show no sign of weakness,” etc. The problem is that these assumptions are automatic, programmed in our DNA! And they are often driven by unrealistic expectations: we want our bosses to give us compliments, our employees to be perfect, and our roads to be free of traffic jams, etc.
By simply reframing your outlook to separate your wants (your desires) from your expectations (the impossible goal of controlling the behavior of others), you will immediately experience a shift in your emotional disappointment, resulting in less stress and a deeper sense of genuine control of your life.
Minimize
We often make events more serious than they really are. Workers are often afraid of being dismissed: “I will be fired,” “I will have no income,” I will end up sleeping under a bridge”… and so on. But do you really believe there no intermediate stages between dismissal and living under a bridge? First of all, you are not alone. If self-analysis is particularly difficult, when stress feels overwhelming and leaves you with little time, ask for help. Firms often offer stress management courses or coaches. Just ask…
Enjoy your professional value
Identifying our defense mechanisms against pressure is not enough to fight against day-to-day tension. Neither is simply trying to relax or control your anxiety. You have to arm yourself appropriately and learn to say no. If we can say: “this does not fall within my field of expertise or my duties,” we are respected, and the pressure melts away. Knowing what you are worth on the labor market is also a wonderful shield against all negative criticism. Update your CV and focus on your achievements.
Recognize stressors
Some companies are bad mistresses. They are demanding, asking us to sacrifice everything for them. To resist, identify what such companies require from us: - Workload amplified by time pressure. - Performance written into the company’s values: zero defects, total quality, excellence, etc. - Uncertainty due to the absence or poor description of a position. - What’s new: mergers, reorganizations, new procedures and, of course, new technologies. - Frustration: organizations often force us to abandon projects along the way. These are real, emotional setbacks. - Lack of recognition: only few managers are able to recognize the value of their employees. - Value conflicts: being forced to sell a product that you don’t like can be disheartening. - Interpersonal relationships: within the corporate hierarchy and among employees, but also with customers or users, who are becoming more and more demanding, aggressive, and even violent. - Implicit messages, such as “Leaving late at night is proof of motivation,” which are accepted without question.
