Stress refers to the pressure and reactions to our environment which results inpsychological and physical reactions. Whilst some stress is good for motivationand increasing efficiency, too much stress can result in negative impacts such asreduced effectiveness and efficiency. More and more people are feeling isolatedand disrespected at work, and this has led to greater occupational stress. Manycompanies have taken to consulting experts and professionals on ways toincrease connectedness and motivation of their employees. Some companies organize parties and make their employees feel valued atwork.
These are measures to motivate employees and help them to feel secureat their jobs, translating into greater productivity. However, not all companieshave such measures in place, and some have not gotten it quite right. Hence, itis up to you to make sure that you can cope with stress at your workplace, anduse it to help you work better. Here are 3 simple steps to help you with copingwith stress in the workplace. Step 1: Raising Awareness Help yourself to identify when you are facing rising levels of stress, tipping thescales from positive to negative.
This is important, as being able to identify signsof being stressed can help you to take steps to ensure that your overall quality of life does not drop. If left unacknowledged, the problem will only snowball, leadingto disastrous consequences to your health and overall wellbeing. You can identify if you are feeling stressed by checking if you have any physicalor psychological reactions, such as excessive sweating or heart palpitations, or the onset of headaches, irritability or the need to escape. If you experience anyof these reactions, identify if you are feeling any overwhelming negativeemotions, and if you are constantly worried.
Step 2: Identify the Cause You need to be able to analyze the situation and identify what is causing the risein stress. These stressors can be external and internal. External stressors refer 18 to things beyond your control, such as the environment or your colleagues atwork. Internal stressors refer to your own thinking and attitude. Often, we onlystart reacting to stress when a combination of stressors working together exceeds our ability to cope. Keep a diary or a list of events that have caused you to feel strong negativeemotions, or that are likely stressors.
This will help you to identify the causes of your stress. Whilst it is not always possible to eradicate them, we can change theway that we cope with it. Step 3: Coping with Stress In order to deal with the situation that is causing you stress, you need to calmyour mind and body so as to stave off the reactions and cope with it in a positiveway. This can be through different methods, such as taking time off. If a situationis triggering your stress and you are unable to calm down, remove yourself fromit. Go outside and take a walk to calm down.
Alternatively, you can tryimplementing relaxation techniques such as deep breathing. If it is an internalstressor, stop your thought process until you are able to deal with it logically. The key to making these 3 steps work for you is to practice them. These are notinstantaneous solutions, and you need to condition your mind and practice themso that you can implement it when you are feeling stressed. (1. 2. 5) Stress Management Stress management is the need of the hour. However hard we try to gobeyond a stress situation, life seems to find new ways of stressing us out andplaguing us with anxiety attacks.
Moreover, be it our anxiety, mind-bodyexhaustion or our erring attitudes, we tend to overlook causes of stress and theconditions triggered by those. In such unsettling moments we often forget thatstressors, if not escapable, are fairly manageable and treatable. 19 Stress, either quick or constant, can induce risky body-mind disorders. Immediate disorders such as dizzy spells, anxiety attacks, tension,sleeplessness, nervousness and muscle cramps can all result in chronic healthproblems. They may also affect our immune, cardiovascular and nervoussystems and lead individuals to habitual addictions, which are inter-linked withstress.
Like “stress reactions”, “relaxation responses” and stress managementtechniques are some of the body’s important built-in response systems. As arelaxation response the body tries to get back balance in its homeostasis. Somehormones released during the ‘fight or flight’ situation prompt the body to replacethe lost carbohydrates and fats, and restore the energy level. The knottednerves, tightened muscles and an exhausted mind crave for looseness. Unfortunately, today, we don’t get relaxing and soothing situations withoutasking. To be relaxed we have to strive to create such situations. Recognizing a stressor:
It is important to recognize whether you are under stress or out of it. Many times,even if we are under the influence of a stressful condition and our body reacts toit internally as well as externally, we fail to realize that we are reacting under stress. This also happens when the causes of stress are there long enough for us to get habituated to them. The body constantly tries to tell us throughsymptoms such as rapid palpitation, dizzy spells, tight muscles or various bodyaches that something is wrong. It is important to remain attentive to suchsymptoms and to learn to cope with the situations. 20
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