How we manage stress at work.
What happens if we take him home
Stress is the environmental adaptation syndrome that a person experiences as a result of environmental aggression, which includes tension, strain, constraint, force, stress, tension.
It can be of two kinds:
– eustress (“positive stress”) -is that level of stress necessary to improve and maintain tolerance without inducing a state of stress,
– stress (“negative stress”) – can induce pathological states, exhaustion, anxiety, depression, burnout syndrome, concentration problems, motivation, family and couple problems, etc.
Stress at work has a significant impact on the health of individuals, organisations and national economies. Like other mental health conditions, stress is often misunderstood or stigmatised.
Psychosocial risks are caused by poor work design, organisation and management, as well as an inappropriate social context at work, and can have negative psychological, physical or social effects, such as work-related stress, burnout or depression.
Working conditions that cause psychosocial risks include:
⊗Overwork through excessive workload;
⊗Conflicting requirements and lack of clarity about the role of the worker;
⊗Poorly managed organisational changes, job insecurity;
⊗Ineffective communication, lack of support from management or colleagues;
⊗Psychological and sexual harassment, third-party violence;
⊗Low pay;
⊗Few opportunities for advancement;
⊗ Tough organizational culture.
Stress management solutions
Identifying stressors and understanding the reasons behind the effects is the first step in reducing stress. Once identified, they can be found solutions for optimal management such as:
♥ choosing action over reaction,
♥adjusting your breathing whenever you feel overwhelmed,
♥eliminating interruptions,
♥ making a plan for the day to follow,
♥avoiding conflict situations,
♥prioritizing tasks,
♥ giving a few minutes break after intensive work,
♥doing relaxing activities outside work,
♥observing the 3 meals a day,
♥walking,
♥ talking about problems at work.
Ways to relax and unwind at work
1. Take a break from work
The aim is to disconnect and relax your mind so that you can prevent any possible anxiety or physiological discomfort. On your lunch break, get up from your desk and eat elsewhere, especially avoid working while eating. Avoid unhealthy dishes and snacks.
2. Take an attitude break
Recall pleasant memories, loved ones; adjust your breathing, listen to a relaxing song, look around for a few seconds, give yourself a little self-massage, etc.
3. Manage your time better
Analyse what your priorities are, take them one at a time and focus your attention on one activity until it is completed.
4. Make friends at work
That way you’ll have people around you you can talk to when you need a break or need to make a more difficult decision.
5. Keep a positive attitude towards work
Remind yourself of what you like about your job, why you did it, the benefits you get from doing what you do; give yourself a reward for completing a task or achieving a goal.
6. Draws up a plan for managing the stressors identified…
designed to help you perform better. This plan is good to include developing time management skills, clarifying tasks, receiving needed resources or support from colleagues, adding more challenging tasks, modifying the workspace to be more comfortable, providing company resources for relaxation.
What can you do after work?
- Leave work issues where they belong – resist the temptation to keep using the work phone, checking work-related email, or aiming to complete that day/week’s tasks at home, as they can affect your personal life.
- Relax and recharge your energy: do activities you enjoy, rest.
- Strengthens relationships. Establish social relationships where you can have discussions outside of work topics!
- Surround yourself with positive people with whom you can have conversations about the good, beautiful aspects of life, achievements, resources, solutions.
- Show your affection: hug a family member, a friend, pet a pet.
- Get some exercise – a short walk, an hour at a pool, a yoga class, dance, aerobics, fitness or another sport that appeals to you.
- Write in a diary – write down thoughts and feelings about your job and the problems that arise in this context, as it is a good exercise to release tension and inappropriate emotions, plus you will be able to discover what is really bothering you and what you could do to solve it.
- Take a break from technology – phone, laptop, TV.
- Change the environment – a holiday is ideal, even a weekend one, but when it’s not possible, it’s good to give yourself time outdoors, to spend at least 30 minutes in natural light, to walk to and from work, to change your route home from time to time to see new sights.
- Ask a specialist for guidance.
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