Coping With Stress At Work
Working hard should not be confused with overworking at the expense of relationships and physical health.
Coping with stress at work.
Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelmingand harmful to both physical and emotional health.
Unfortunately, such long-term stress is all too common. In fact, has consistently found that work is cited as a significant source of stress by a majority of Americans. You cant always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress.
How To Handle Stressful Situations
Often, we find ourselves in a scenario where we cant think of a solution to the problem and starts to panic, and because of that panic, we make decisions that are wrong or not so effective. Different people react differently when they are stuck in a stressful situation. The one who holds their calm goes on to handle every stressful situation in the best way possible. Still, those who go blank or numb and lose their confidence while facing this type of situation take a less effective decision. This blog is for people who find it challenging to handle a case in a stressful moment. We will discuss solutions to this problem and try to provide you with tips and tactics to handle such situations. Following are some tips that will help you to handle stressful situations.
We hope that above mentioned points will help you to deal stressful situation without giving you stress and provide you with an effective solution.
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KEEP SMILING AND STAY ENERGETIC
Effects Of Uncontrolled Stress
Work-related stress doesnt just disappear when you head home for the day. When stress persists, it can take a toll on your health and well-being.
A stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper, and difficulty concentrating. Chronic stress can result in anxiety, insomnia, high blood pressure, and a weakened immune system. It can also contribute to health conditions such as depression, obesity, and heart disease. Compounding the problem, people who experience excessive stress often deal with it in unhealthy ways, such as overeating, eating unhealthy foods, smoking cigarettes, or abusing drugs and alcohol.
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How Optimism Helps Deal With Stress
The examples show you just how powerful optimism is when it comes to dealing with stressful situations:
- You can feel angry OR you can be understanding.
- You blame someone else OR you can stop looking for excuses.
- You can wonder why has this horrible thing happened to me OR you can see change as an opportunity.
- You can feel defeated or you can rise to the challenge.
Stress is all in the mind its a hallucination!
Its all about how you interpret something.
Whatever youre feeling becomes the reality. So a stressful situation can also become a positive situation if youre willing to think that way.
And whats stressful for one person is someones elses opportunity.
Losing a job may ruin your life. Or it can be the first step to becoming incredibly successful.
So what you going to choose when dealing with stressful situations? Do you want to be optimistic or negative?
Make Time For Fun And Relaxation
It is important to include time for fun and relaxation in your schedule. These are important for helping you to feel good generally, and that in turn reduces stress, and keeps you healthy. Looking forward to doing things that you enjoy, and that give you pleasure, helps when you have to cope with less pleasant aspects of life. Whats more, laughter has huge positive benefits for both mental and physical health.
If you are working hard, and are conscientious, however, it can feel wrong to take time out to relax and have fun.
It is therefore important to remember that you and your health are important. You should not ignore your physical or mental health in favour of more urgent activities.
If you consciously put relaxing or fun activities into your diary, and think of this as a way to keep yourself healthy and able to work, you are likely to feel much more positive. This, in turn, will mean that you feel less guilty, and therefore stressed, about doing it.
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Tip : Connect To Others
There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the bodys defensive fight-or-flight response. Its natures natural stress reliever . So make it a point to connect regularlyand in personwith family and friends.
Keep in mind that the people you talk to dont have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.
Of course, its not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to lifes stressors.
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Add Context To These Skills With A Relevant Impactful Example
Now that you know what soft skills you can highlight, start thinking about the times youve experienced stress or pressure at work. While youre thinking through these examples even jotting them down on a piece of paper make sure you remember not to focus on situations where you were at fault.
For example, avoid talking about the time you forgot you had a project due the next day. Or that time you took on way too many assignments and struggled to juggle them. These types of answers could portray job seekers as forgetful, unreliable, or overambitious. Additionally, consider coming up with two to three examples that fit the roles youre interviewing for and their required skills.
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Learn Some Stress Stoppers
As mentioned, encountering stressful situations has a big effect on your mind and body. The American Heart Association recommends these stress stoppers for different situations.
Count to 10 before you speak.
Take three to five deep breaths.
Walk away from the stressful situation, and handle it later.
Go for a walk.
Dont be afraid to say Im sorry if you made a mistake.
Set your watch five to 10 minutes ahead to avoid the stress of being late.
Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at one time.
Smell a rose, hug a loved one or smile at your neighbor.
Consider meditation or prayer to break a negative cycle.
The Perception Of Stress
While we know that stress is associated with health problems, plenty of people with high-stress lives are thriving. How is that possible? In 2012, researchers from the University of Wisconsin-Madison published a seminal study looking at how 28,000 people perceived stress in their lives. People in the study answered these two questions:
The researchers looked at death rates in the study group over nine years. The results are startling. The study found that having a lot of stress in your life was not linked with premature death. But having a lot of stress in your life and believing it was taking a toll on your health increased risk of premature death by 43 percent.
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How To Change The Way You React
People can say the same thing to us everyday but well react differently each time depending on how we feel.
And thats the key:
Its all about how you interpret a situation!
Because whatevers happening in your life, you can change the way you react to it.
You get the choice to feel the way you want to. Nobody can change that.
Optimism is a choice.
Its impossible to feel happy all the time but you can diffuse your emotions, dramatically reducing your anger, irritation and stress levels.
How Can You Help Yourself
Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.
We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.37 It is therefore important that we manage our stress and keep it at a healthy level to prevent long-term damage to our bodies and minds.
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Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
How To Be Calm In A Stressful Situation
This article was co-authored by Adam Dorsay, PsyD. Dr. Adam Dorsay is a licensed psychologist in private practice in San Jose, CA, and the co-creator of Project Reciprocity, an international program at Facebook’s Headquarters, and a consultant with Digital Oceans Safety Team. He specializes in assisting high-achieving adults with relationship issues, stress reduction, anxiety, and attaining more happiness in their lives. In 2016 he gave a well-watched TEDx talk about men and emotions. Dr. Dorsay has a M.A. in Counseling from Santa Clara University and received his doctorate in Clinical Psychology in 2008.There are 37 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 22 testimonials and 95% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 1,945,597 times.
The clock is ticking. Everyone’s counting on you. Which wire should you cut? While most of us never have to deal with the life-or-death dilemmas of a bomb squad, everyday situations such as job interviews, public speaking, and family emergencies can be every bit as stressful if we are not accustomed to dealing with them. Learning how to remain calm in times of stress will not only have immediate soothing effects it can also, over time, help you lead a healthier, happier life.
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How Not To Answer How Do You Handle Stress And Pressure
Here are the big no-nos when it comes to answering how do you handle stress and pressure?
- Of course, dont say that you cannot handle stress and pressure. Youve basically taken yourself out of the game if you do this.
- Dont mention that the stressful situation made you stressed. Instead, talk about being in that energy of pressure and stress, and how youre able to remain unaffected.
- Be careful how you respond in terms of the particular role it is. If its a multi-tasking role, and you share that you have trouble juggling many tasks and that makes you stressed, youll not be seen as a fit candidate for the role.
Develop Techniques That Will Help You To Feel In Control Of Your Life
There is plenty of research that suggests that the single factor that causes most stress is feeling out of control.
One way that you can help yourself to avoid stress is to develop techniques to help you solve problems and make decisions more easily.
For example, one problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.
There is more about this and other techniques in our series of pages on Problem-Solving and Decision-Making.
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Use Quick Coping Strategies
In addition to tackling larger issues that are contributing to your work-related anxiety, it may also be helpful to practice quick-working coping strategies that you can use in moments when you begin to feel especially anxious. These in-the-moment strategies could include:
- Going outside for a few minutes
- Listening to a calming song
Why Interviewers Ask How Do You Handle Stress
Interviewers ask how do you handle stress to learn how you deal with particularly stressful workplace situations. Its an especially useful behavioral interview question for jobs that involve tight deadlines and a fast-paced work environment.
The recruiter or hiring manager might also be wondering how you cope with stressful situations outside of work as well since these can affect your performance on the job.
Employers are listening for examples of how you are motivated by stressful situations or how you can minimize stressful situations with careful planning and excellent communication skills.
If a hiring manager hears a story of when you let stress overwhelm you to the point where it compromised the quality of your work, that might affect your chances of getting a job offer.
Also, since interviews are inherently stressful, it helps to keep a calm demeanor when answering this question. If you need help relaxing before or during the interview, weve got more on that here.
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Finding Out What To Do In High
I’m going to share with you 5 tips I learned from the US Military on how to handle high-stress situations.
These tips were compiled by going through research conducted by the US Air Force and from my personal training and experiences from serving in the Marine Corps.
I also reviewed information and training used by various special forces and specifically Navy Seal training.
This information is publicly available but the important thing is that this information can help anyone in any crises situation.
Find Some Time For Yourself To Pursue Hobbies Or Interests That Are Not Work
Studies have shown that people who pursue hobbies and interests outside of work are more productive and satisfied with their careers. If you’re feeling overworked or feel workplace stress, try dedicating a few hours per week to this task. You’ll be happy you did!
Hobbies are your free-time activities. They are what you want to do, even if your brain is engaged in other things. Hobbies help you release stress. You can choose to do your favorite activity after a long and stressful day at work.
Having hobbies can also help you build an excellent impression with your employees. It is a perfect way to let them know that you have other interests and more to your personality than just the work you do. Having a way to relieve stress can help you feel more satisfied and happier and help increase your productivity.
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Connect With Your Spiritual Side
For centuries, religious groups and native tribes worldwide have used prayer beads to guide their spiritual practice, and research shows that spirituality might boost happiness in times of stress. Buy a set of prayer beads or make your own, suggests Hall, and then create a positive affirmation or mantra that resonates with you. Then, next time stress hits, repeat your affirmation as you work your way around and touch each bead. “The more you go around, the more you’ll experience a sense of power and detachment from the source of anxiety as your brain switches into a meditative cadence,” explains Hall.
Faceplant Yourself On The Ground
I wouldn’t recommend this one for dangerous emergency situations, obviously. But if you find yourself alone, by all means take a second to lie on the floor. Of course you can pull up a chair, or get into bed, but there’s something nice about crashing on the floor that really says “I need a minute.” As Lynn Ponton, MD, suggests on PsychCentral.com, “Lie face down on the floor and begin breathing deeply and slowly, with your hands resting under your face. Do this for five minutes.” When you get up, hopefully you’ll be better able to deal with whatever’s stressing you out.
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Put Yourself In A Controlled High Stress Environment
This step is not going to be possible for everyone but you can at least put yourself in some of these scenarios.
I was fortunate to go through some training when I was at the Naval Air Station Corpus Christi in Pensacola.
The Can Helicopter Crash Simulation
One of the situations that comes to mind was called The Can:
The Can simulates a helicopter but essentially you are strapped into a large tin can with 5 other guys after being blindfolded.
The Can is then released into the water where it’s designed to flip over, trapping you and 5 other guys in it with only 1 exit.
So there you are trapped underwater and blindfolded with 5 other guys and only 1 exit to get out of.
It’s when you’re put into situations like that that are controlled but very high pressure that you really start to test yourself.
You start to realize you can do more than what you think you’re capable of.
It also emphasizes how important point 1 of the Air Force research was since you more directly realize what happens when you’re put in those environments.
Another test was Hypoxic training where you’re put into a room and they start to pull out the oxygen.
This is done to see what happens to your judgment and vision and other abilities when you get less oxygen.
I know everyone’s not going to have access to this type of training but can put yourself in those situations and mentally plan your reaction.
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