Every person who has ever held any position has experienced the pressure of stress related to work. Even if you love your job, it can still have some stressful elements. In the short-term, employees may feel pressure to fulfill a challenging duty or meet a deadline. While some work stress is considered to be normal, excessive stress can impact your emotional and physical health, interfere with your productivity, and even affect your home life.
However, even if you seem to be stuck in a tough situation and can’t control everything that’s going on in your working place, it doesn’t mean you are powerless. Here are the best tips from psychologists and specialists, who are working at cover letter writing services, on how to deal with stress in the workplace, protect yourself from its damaging effects and succeed in your job.
We usually think that the word “stress” is already connected with something bad. But, in fact, it’s not always bad. Did you know that a little stress may help you stay energetic and focused during the working process? However, in the modern hectic world, the work environment is often more like an emotional roller coaster with tight deadlines, long working hours, and ever-increasing demands, which can leave you feeling drained and worried. You will know that it’s time to take action when stress on the job began to interfere with your work performance, personal life, or health.
According to the annual Stress Survey held in 2012 by the American Psychological Association, about 65% of people in the U.S. mentioned work as a major source of stress. Less than 40% of Americans cited they were doing a good job coping with stress in the workplace. Another survey held in 2013 by the American Psychological Association’s (APA) Center for Organizational Excellence found out that the stress related to the workplace is a rather serious issue and can become chronic. Only 35% of the companies being surveyed stated they offer useful resources to help their employees deal with stress.
Many people are feeling overly busy and overwhelmed these days. They have too many questions that need professional answers and expert help. Is it possible to stay concentrated throughout the working day? How do you stay cool under pressure and so many demands? Is there a way to do everything that needs to be done at work and still have energy left after work? We’ve decided to ask for advice from Sharon Melnick, Ph.D., a business psychologist and author of the book “Success Under Stress.” She has worked in Harvard for over 10 years and held various research there as well as worked with more than 6,000 clients, which proves his experience and knowledge.
“We feel stressed when we experience situations that are out of our control,” says Melnick. “It happens because the stress hormone becomes activated, which wears down concentration and confidence.” First of all, Sharon advises people to define the aspects of the situation they can manage and take control of and the aspects they can’t. Generally, you can control your own responses and actions, but can’t control someone else’s tone or macro forces. “You should be irreproachable for your 50%,” Sharon says. And try your best to let go of the rest you can’t control.
Psychologists and career experts advise taking a few minutes of deep breathing to restore your balance in case you have a tense meeting or just feel overwhelmed. “Simply inhale for several seconds, hold and then exhale in equal counts through your nose,” says Melnick.
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Sharon mentioned in her “Success Under Stress” book that the majority of people are bombarded during the day by urgent and sudden deadlines, emails, and phone calls that make us more and more distracted. “While you may not have control over these things, you can manage your response. So, it’s important to accept the interrupters, cut them off, and make a plan,” suggests Sharon Melnick.
Most people tend to think that “pushing” approach of trying to get everything done during the eight to ten working hours can help them out. Instead, stress levels increase, productivity goes down, which leads to having less energy left over for your personal life and relationships. Sharon Melnick, as well as other psychologists, advise scheduling short breaks throughout the working day to have some exercise, stretch at your desk or simply walk.
Sometimes stress together with a heated feeling in your body can lead to worries and frustration. Melnick suggests using a “cooling breath” technique. Instead of reacting immediately, start with breathing through your mouth as if you are sipping a drink through a straw, and then breathe out through your nose. If you do it right, you will start feeling a drying and cooling sensation over your tongue, which acts like the “pause” button, providing you the time necessary to think about your response. She mentioned this technique is so powerful it can actually calm down the other person too.
Having fast-changing priorities and urgent deadlines, it’s significant to determine the things that are really important at the moment and why. Of course, it requires clarity. According to Melnick, if you realize your role in the company, its main priorities, as well as your own strengths and personal goals, you can achieve career success and avoid job-related stress. Make your to-do list by concentrating on those projects that are best aligned with your targets and will have the most impact.