SURVIVE STRESS AND NOT DIE TRYING
As everyone knows, working is a frequent cause of stress, many times our heads get burned by overloading. Stress loves going from body to body and from office to office. However, before letting stress handle us, there are many things you can do to keep it away.
In a Market Inspector infographic, some tips to help eliminate unbearable stress in the workplace are explained:
Tidy up your desk. An orderly workspace helps keep the mind orderly. That’s not to mention how miraculous it can be to easily find all those things that give you hide and seek, just when you need them the most
Learn to say “NO” . Accepting extra work when we no longer give, when our heads explode can be harmful. Accessing extra work while being stressed leads to not being able to do any job well, not even one that is part of daily tasks.
Eat healthy snacks. Take the time to eat some fruit or nuts. These intakes will help our body to get out of stress and lift our spirits.
Breathe in some fresh air. Oxygen can be beneficial to use the mind. Taking air, it is possible to produce endorphins, thus improving mood and reducing stress and anxiety levels.
Do stretching. Stretching the muscles will help you relax, thus improving blood circulation and eliminating tension. It is like charging energy batteries.
Listen to music. Putting on headphones, and playing our favorite song, is the best way to calm your nerves. If you need to slow down, try looking for quiet, instrumental music. On the other hand, if an energy boost is needed so that the dream does not end up winning, the music must be energetic.
Write Lists. Doing them helps organize pending tasks and those that should be prioritized. Every time a line is crossed out, the feeling of relief will be incredible, and even more importantly, you won’t forget to perform any task.
Have a break. Taking a break can go a long way in relieving stress. Mainly we must disconnect from the computer screen, since being all day without stopping generates sleep and more stress. In addition we must rest the sight and the mind.
Laughter and more laughter. Laughing helps ingest oxygen-rich air, stimulates the heart, lungs, and muscles, and increases the production of endorphins in the brain.
Stress is a word that you easily get used to in the work environment, but that does not mean that it is a positive habit.
In Mexico, seven out of 10 employees experience the low professional performance, anxiety, and sadness in their work environment, according to a study by the UNAM School of Medicine among more than 400 professionals.
Between 60% and 90% of consultations to general practitioners in the West are directly related to stress, adds Harvard University.
“We all need that level of tension to act efficiently. But there is a time when you go into the dangerous zone, where it is even difficult to learn and you are no longer interested in the job,” says Mario Alonso Puig, a doctor specializing in General Surgery and Digestive Diseases. and a member of the New York Academy of Sciences.
At work every day you have to take action and get results. The error arises when you only focus on taking earrings, without a long-term vision. “People who just do and do, and don’t think, end up coming to a place where they didn’t want to be at work,” says the also a negotiation specialist at the Massachusetts Institute of Technology.
The culture of haste is lived in any job. If you want to go at high speed and with good results, the professional must feel a certain balance and enthusiasm for his work, adds the expert.
A survey by the consulting firm Grant Thornton International places Mexico in the seventh place with the highest job stress, worldwide, after Greece, China, Taiwan, Vietnam, Thailand and Peru.
Change of actitud
“Excessive and prolonged pressure reduces intellectual abilities by damaging (areas) of the central nervous system that are key to memory and learning,” says Alonso Puig in an article on the impact of stress on organizations.
In stressful situations, the level of the hormone cortisol rises sharply. Cortisol also rises in situations of resentment in work settings, such as continuous fights with the boss and frustration with the activities carried out.
The leadership specialist and participant in the World Leadership Forum mentions the following actions to avoid the feeling of being a hostage in the workplace:
1. Pressure, without excesses. Stress is not necessarily negative. The problem is to focus on its negative part, the distress, which results from the lack of capacity that many times one has to face emotions, for example, disagreements with a superior. This incapacity is especially manifested in interpersonal conflicts.
How do you know you’re moving into the danger zone? You feel irritable, you have sudden tiredness, you lose concentration and ability to analyze. In this case, the employee lives accumulating tension, and an event that is related to many workers has recorded: the repressed stress is of such magnitude that when they leave on vacation they get sick on the first or second day.
2. Set priorities. People ‘move’ in these quadrants:
a) things that are not important or urgent.
b) aspects that are not important, but are lived as if they were urgent.
c) important and urgent situations.
d) things that are important and not urgent.
“Our time as professionals is often hijacked in the space of what is not important but is lived as urgent, things that you must do as it is. What is not urgent is neglected now, but it will be at some point if it is not lent due attention, “says Alonso Puig.
The specialist details that it is important to have a vision of where it is worth going, from your goals, and from that create priorities. Otherwise, you live in a state of urgency, which is not necessarily synonymous with more and better performance, less than knowing how to plan a path.
The person needs “to take the role of the protagonist and not simply the victim,” adds the specialist, citing that whoever becomes addicted to work has at least two needs covered, for example: feeling of control and power; idea that it belongs to “something”.
“A big problem arises when the person in power is workaholic because he wants to bring everyone at his own pace. This creates a business environment of neurosis, which is easily observed in situations such as when the boss speaks to the office late to see if the employee it’s still there, “emphasizes Puig.
3. Seven, the key. The body and brain need this number of hours to repair themselves. Alonso Puig points out that in a scenario of irritation at work, you can resort to basic techniques, such as breathing exercises. This avoids making decisions under the influence of anger, but in reality, effective stress management requires a more complete action plan, outside and inside the office.