How To Return To Work Without Stress
How does going back to work feel after your days off? When you think about it, do you already get stressed? Do you imagine the mailbox overflowing with emails or all the requests that await you? After a few days it seems that you do not even remember your days off?
There are a number of things you can do to get into the work rhythm without losing the effects of the rest or suffering from post-holiday blues. So let us look at a few tips for a return to work without stress.
Learn To Recognize Hidden Stress
Even if you work in a profession where the environment has become increasingly stressful, you can maintain a high level of self-control and self-confidence by understanding and practicing emotional intelligence. Emotional intelligence is the ability to manage and use your emotions positively and constructively. When it comes to satisfaction and success at work, emotional intelligence counts just as much as intellectual ability. Emotional intelligence means communicating with others in a way that draws people to you, overcomes differences, repairs hurt feelings, and reduces tension and stress.
Let Others Criticize And Find Faults In You:
Do not atop anyone from finding faults in you. Do not feel embarrassed, if someone interrupts you and say that you are wrong here. Do not feel bad if someone says you were bad at this. Just feel happy that there is someone to tell you that you were wrong at that point. Ask for more faults and you will see great change in you, realizing you have more of strengths and no weaknesses.
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Poor Relationships At Work
Poor workplace relationships can leave employees feeling isolated.
Conflict with co-workers can leave employees feeling anxious and avoidant about coming to work.
A non-inclusive cliquey environment can also be a source of stress. Employees not included in social groups at work will weaken employee relations. This prevents team members from building a sense of belonging and feeling valued.
Say No For More Productive Work
Don’t take more than you can carry. Even if it’s nice to get more done: It’s better to do four tasks well than to get five tasks just right and be completely stressed and under pressure. If everything is busy for you, then don’t hesitate to turn down requests or orders. We all only boil with water.
Your superiors, employees or customers will understand. This saves you the stress and you can tackle your tasks with productivity and significantly less stress.
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Create Working Environment For Productive Work
Your work environment also plays a role in a productive and stress-free workflow. Make it as supportive as possible. Try as much as possible Daylight as possible at your workplace. If there is no window nearby, you can also use a daylight lamp. Regularly airto have enough oxygen is also not a bad idea.
To find out what an empowering workplace looks like for you, you may need to experiment a bit. Perhaps having motivational or inspirational phrases hanging in front of your desk will make you more productive and focused. A little greenery from plants has also been shown in studies to have a positive effect on workplace mood. Or, place photos of family, friends or role models of yours in front of you.
Whatever keeps you grounded, happy and motivated will most likely also make you more productive and less stressed.
Taking Steps To Manage Stress
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What To Look For In A Low
The best type of job to look for is one that can be flexible depending on your needs. The term flexibility is extremely broad and may mean different things to different people. Consider the things that make you the most nervous about landing a new job. Is it interacting with customers, keeping up with your to-do list, or managing finances?
Whatever is causing your anxiety, try your best to identify it and then consider jobs that do not require those skills. For example, if commuting makes you anxious, you may be better suited for a work-from-home job or one that offers remote work part-time.
If youre worried about the number of responsibilities you need to manage, you may be better suited in a retail job that does not require after-hours responsibilities. If managing a team makes you nervous, you may be better working as a postal worker or delivery driver.
Whatever the case, you will want to look for a job that gives you personal space within the workday and a work-life balance so you can take time off to recharge your batteries.
Do You Manage To Return To Work Without Stress
How do you usually feel when you go back to work ? Do you tend to feel overwhelmed and pretend to do everything on the first day? Do you forget to take care of yourself, rest and have fun, so that after a few days you hardly even remember your days off? Which of the tricks do you think will help you the most?
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Time Management Tips For Reducing Job Stress
Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
Leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing and having time to ease into your day. If youre always running late, set your clocks and watches fast to give yourself extra time and decrease your stress levels.
Plan regular breaks. Make sure to take short breaks throughout the day to take a walk, chat with a friendly face, or practice a relaxation technique. Also try to get away from your desk or work station for lunch. It will help you relax and recharge and be more, not less, productive.
Establish healthy boundaries. Many of us feel pressured to be available 24 hours a day or obliged to keep checking our smartphones for work-related messages and updates. But its important to maintain periods where youre not working or thinking about work. That may mean not checking emails or taking work calls at home in the evening or at weekends.
Dont over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. If youve got too much on your plate, distinguish between the shoulds and the musts. Drop tasks that arent truly necessary to the bottom of the list or eliminate them entirely.
Stay Away From Conflict
Interpersonal conflict takes a toll on your physical and emotional health. Conflict among co-workers can be difficult to escape, so its a good idea to avoid conflict at work as much as you can.
Dont gossip, dont share too many of your personal opinions about religion and politics, and steer clear of “colorful” office humor.
When possible, try to avoid people who dont work well with others. If conflict finds you anyway, make sure you know how to handle it appropriately.
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Take Care Of Your Body
A stress-free return to work requires taking care of our health. If you provide your body with the necessary nutrients, vitamins and minerals, it will be better able to cope with stress. So recover from the possible excesses of the summer and watch your diet.
Also go back to your sports routine. Or, if you do not have it yet, I highly recommend that you include physical activities in your day-to-day life. Sport makes us gain more energy than it tires us. It not only helps us to take care of and keep in shape our body but also to relieve stress.
Stress At Work Warning Signs
When you feel overwhelmed at work, you lose confidence and may become angry, irritable, or withdrawn. Other signs and symptoms of excessive stress at work include:
- Feeling anxious, irritable, or depressed
- Apathy, loss of interest in work
- Problems sleeping
- Using alcohol or drugs to cope
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Tip : Break Bad Habits That Contribute To Workplace Stress
Many of us make job stress worse with negative thoughts and behavior. If you can turn these self-defeating habits around, youll find employer-imposed stress easier to handle.
Resist perfectionism. When you set unrealistic goals for yourself, youre setting yourself up to fall short. Aim to do your best no one can ask for more than that.
Flip your negative thinking. If you focus on the downside of every situation and interaction, youll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative co-workers, and pat yourself on the back about small accomplishments, even if no one else does.
Dont try to control the uncontrollable. Many things at work are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control, such as the way you choose to react to problems.
Look for humor in the situation. When used appropriately, humor is a great way to relieve stress in the workplace. When you or those around you start taking work too seriously, find a way to lighten the mood by sharing a joke or funny story.
Clean up your act. If your desk or work space is a mess, file and throw away the clutter just knowing where everything is can save time and cut stress.
Specify Concrete Processing Times For Tasks
Have you ever had the experience of a Deadline for a task and just barely being able to complete that task by the deadline? Was that due to the actual scope of the task or how you approached the task? British sociologist Cyril Northcote Parkinson would have argued strongly for the latter in most cases. According to him, the scope of a task expands to the exact degree that you have time to complete it.
If you have 24 hours to complete a project, you’ll focus purely on the essentials to get the job done. If you have a week to complete the same task, you’ll probably spend quite a bit more time on unnecessary aspects of the task. And if the deadline for that project time is a month in the future, you have a whole month to approach it unproductively. That’s because you simply have less reason to be effective at work due to the “overflow” of time. This phenomenon is known as “Parkinson’s Law.”
To avoid falling victim to it and to work productively, set clear time frames for your tasks and projects. This will ensure that you focus on what’s important and get to your goal effectively.
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Common Sources Of Work Stress
Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:
- Low salaries
- Few opportunities for growth or advancement
- Work that isnt engaging or challenging
- Lack of social support
- Not having enough control over job-related decisions
- Conflicting demands or unclear performance expectations
How To Handle Stress At Work
- Luana Marques, PhD, Contributor
If youre currently working, you probably know what it feels like to be stressed on the job. A must-do project arrives without warning. Three emails stack up for each one you delete. Phones ring, meetings are scheduled, a coworker drops the ball on a shared assignment.
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Most Illness Is Just Stress From Not Living In Harmony
Stress is one of those words we hear thrown around on a daily basis. On one end of the stress spectrum, we have daily annoyances that cause our blood pressure to rise slightly like a traffic jam, the latest news headlines, or a particularly busy and cumbersome day at the office. On the other end of the spectrum sits the unexpected stress life sometimes offers up including loss of a loved one, being fired from a decades-long position, or a frightening medical diagnosis. Regardless of which stress, youre under, I think its safe to say that no one likes to stay stressed too long!
Today I want to shine a spotlight on stress in general and then share some ways of how you can manage it without the help of alcohol or drugs. Why? Because April is Stress Awareness Month, which is an annual health promotion that helps increase public awareness surrounding the causes of and the anecdotes for stress.
So I figured April was the perfect month to bring your attention to the negative impact stress has on your health, reveal the correlation between stress and alcohol, and show you how to manage stress without self-medicating.
When Your Work Is Done It Is Done
Set your working hours clear boundaries. When you are done with your work, close all windows on your computer and consciously end your workday. Leave your work at your work. Give your work email inbox and yourself a break until the next workday and have some fun in your free time.
Times of relaxation are just as important for your productivity as your work itself. Only when you’re refreshed can you perform at your best in the long run and complete your tasks with effective vigor and without stress.
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Find A Job That Fits Your Criteria
Some people apply for jobs without truly thinking about the job details or the company.
You need to know what you can handle and what goes on in the job before you apply!
If you have anxiety when working with other people, look for jobs that let you work on your own or in small teams. Having no desk space to yourself could be a huge deal breaker too!
Maybe you prefer not to commute, especially if you dont have a car. In that case, youre going to need to search for jobs that let you work remotely.
You can find high-paying jobs that fit your tastes and keeps your stress levels low, you just have to be selective.
How Does Your Body React To Work Stress
Imagine for a moment that your boss has emailed you about an unfinished assignment . Your body and mind instantly respond, activating a physical reaction called the fight-or-flight response. Your heart beats faster, your breath quickens, and your muscles tense. At the same time you might say to yourself, Im going to get fired if I dont finish this. Then to manage your anxiety and negative self-talk, you work late into the night to complete the task.
Over the course of our evolutionary history, humans developed this coordinated fear response to protect against dangers in our environment. For example, a faster heart rate and tense muscles would help us escape from predators. In the modern era, fear continues to serve an important function. After all, the fight-or-flight response can provide the necessary energy to pull an all-nighter and keep your job.
But what happens if you encounter stressful experiences at work every day? Over time, chronic work stress can lead to a psychological syndrome known as burnout. Warning signs of burnout are overwhelming exhaustion, cynicism, and a sense of inefficacy. Certain work-related stressors are closely linked with burnout. Examples are having too much work or too little independence, inadequate pay, lack of community between coworkers, unfairness or disrespect, and a mismatch between workplace and personal values.
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What Is Stress And How Is It Harmful
Stress can stem from many different situations from daily traffic to physical injury or exposure to an abusive relationship. On a physical level, stress challenges the bodys normal function balance, also known as homeostasis. The body tries to maintain a certain level of functioning, so it adapts to stress by mobilizing various physiological and behavioral changes through the endocrine and nervous systems to maintain homeostasis.
To be clear, not ALL stress is bad. In many ways, stress can be good for us. It helps us stay alert and motivated, which is great for stress-inducing situations like sitting for an exam or having a job interview . However, stress is mostly a physical response where the body switches to flight or fight mode. We release various hormones and chemicals like adrenaline and cortisol to help the body prepare to act. This causes the blood to be diverted to the muscles and can shut down other bodily functions such as digestion. Its also known as the caveman rush, because historically, this is the response that propelled us to either flee danger or step up and fight.
These days, the flight or fight mode still serves us well as it helps us make snap decisions with little thought, such as jumping out of the way of a car who hasnt seen a pedestrian crossing.
Anyone ever experiences chronic stress like this?
Of course! Its one of the sad realities of many modern lives with never-ending streams of information, requirements and demands.