Coping With Work Stress
People at work or at your company stressing you out? How do you plan to deal with it?
What is stress? Why is it important to handle stress effectively? These are the questions we will consider in this article.
The way the economy has been for the last three years many people are feeling the stress. While others find ways to thrive. No matter your financial situation, dealing with work and life stress maybe something you need help with.
Each day that passes, we are expected to do more, in less time.
We not only put our bodies through stress but we do the same to our minds. Our bodies and mind handle stress in different ways, but one definitely affects the other.
When your under stress do you notice your heart beats faster, your breathing changes, you may perspire, you get a headache, your back hurts, you many loss interest in sex, you experience mood swings and just want to be alone.
The stress you are putting on yourself, over the long-term can cause the buildup of cholesterol and puts you at greater risk for strokes and heart problems.
We hear it all the time, a co-worker in their 30’s, has a heart attack Monday morning.
Your Body And Stress
When your body is coping with stress your sympathetic system can lead you to experience a range of problems. Symptoms such as gastro problems, fever, disease, tension, lack of focus, panic attacks and others.
In the short-term stress can be good. It can help you deal with the problems at hand.
The long-term the effects can hinder your ability to perform at your highest ability.
Everybody handle stress and reacts to it differently. Some people sees work stress as a threat. Others see it as an opportunity to grow, change and conquer over their problems.
You are starting to see there are two types of people. Those who are aggressive and hostile and those who are relaxed and healthy.
They takes life as it comes. They have a go with the flow attitude.
Anxiety and Panic Attacks
Many of us deal with anxiety in our own ways. Anxiety usually feeds the stress. You will start to feel uneasiness, dizzy, you might get the shakes, shortness of breath, diarrhea, nausea, fear and lack concentration.
So if these are the symptoms then the question is, “How do we deal with anxiety?”
First you have to find the cause of your work stress. If this is the first time this type of stress has happen, find ways to discuss the issue. If this is a reoccurring work issue, then you many need to get management involved to change the environment that is causing your stress.
Remember, if your feeling stressed, there is probably one other person feeling stressed because of you.
Have you ever had a panic attack? Personally I have not but I do know a few people who have. At that moment the feeling of being overwhelmed is real and they don’t know how to deal with it.
It can happen at anytime and the attack can be triggered by anything. They often happen at work when you feel like you are under performing.
Ask any entrepreneur and they will tell you when they were getting their business started and money was running low, the feeling of the unknown was real.
Dealing with Anxiety and Panic Attacks
Many people who suffer from on going attacks have counsellors tell them to ride out the attack. This can work most of the time but if the person does not deal with the cause of the stress they will continue to feel the same anxiety.
At work or in business our work load, co-workers, management or lack of all these cause us to feel under stress. We need to remember our attitude toward our stress will decide how we handle it. If you have a positive attitude you might only experience some stress. If you have a negative attitude, you may feel the stress for a long time after the event.
Saying negative statements about yourself or the situation usually means you need to change your outlook. Replace negative with positive statements. Place your attention on things that will get your mind of the things that are causing your stress. You may need to reprogram your mind.
Have you been in a state of stress for so long that you start to feel depressed? The symptom of depression mean you have not dealt with some issues and now it is affecting who you are.
If you experience fatigue, a low sex drive, insomnia, tension, hypertension, irritability, hopeless, feeling like no one likes you and/or suicidal thoughts. It is time to get help. You need to talk to a professional. Deal with the reason the stress is caused.
Sometimes prescribed medicine will be used but in my opinion, if you deal with the cause you may not need the meds. Click here for a podcast going deeper in to prescribed med’s.
Want To Be Less Depressed?
Tired of being depressed. You may need to take a break and get into nature, fix your diet, exercise and/or talk to someone about how you feel.
Do your best to not see things as black and white. Do not generalize everything and do not take everything personally. No one is a mind reader, so talk about your feelings. Try not to make everything a big deal. Most of all think positively. A negative attitude will only result in a negative life.
Diet and Stress
Did you know job stress can cause you to over eat or under eat? Have you ever been at your work desk and go to the vending machine (pantry or fridge) and buy a bag of candy or chips, take it to your desk and eat it.
Right after you eat the junk food you experience two emotions, one of satisfaction and the other of displeasure.
Why does this happen. One part of us wanted to find happiness or comfort in the junk food. The healthy side of us is disappointed we did not reach for something better.
A poor diet will have a major impact on our brain’s ability to think, act and get.
Yes what we put in our bodies is just was important as what we put in our minds. Food can fuel us or make us lazy. Our bodies need Carbohydrates, Proteins, Fats, Amino Acids and Vitamins to work at its best.
The question is what will you put in your body? The right foods or the wrong foods. Stress can deplete your body of important nutrition that is needs to work at optimal levels. It is important to drink water. Many times a simple glass of water can make us feel less depressed.
Why? Well our bodies are mostly water and most people walk around dehydrated and don’t ever know it.
If you feel depressed, limit the amount of sugar, salt and caffeine you consume. Sugar will give you a temporary boost but will make you feel worse after. You may have seen this in children, the old sugar crash.
Eating too much salt can raise your blood pressure and cause you to over react. Do you wonder why those salty chip commercial hope you don’t just eat one?
Caffeine is a great pick me up. We see millions of people go to the local coffee shops and pick up sugar filled caffeine drinks. Sometimes they pick them up two or more times in a day. Caffeine consumed when stressed, can add to nervous tension in the body and mind.
Alcohol and Drugs
No matter how you spin it, alcohol and drugs are becoming bigger and bigger problems in our society. It does not matter what I think but I do feel more and more people are turning to alcohol and drugs for all the wrong reasons.
There is nothing wrong with having a glass of wine with dinner, having beer with a friend or doing a birthday shot. The problem is many people turn to alcohol as our primary solution to the problem.
Narcotics and prescription drugs are being abused in record numbers. We have heard on the news celebrities like Amy Winehouse, Michael Jackson, Prince and Whitney Huston all died of overdoses.
Do you notice that the one thing that doctors prescribe to us, is one of the things we should not be taking too much of? Your depression mixed with the wrong medication can cause you to do things that you may not remember or may regret for the rest of your life and still worst, cause your death.
Other Effects of Alcohol and Drugs
Alcohol and prescribed medicine complicate your effort to deal with job stress and can also effect the relationships you have with your spouse, family, friends and other loved ones.
Most people when they deal with stress will drink and drink until there mind goes numb. In society we are not told, “Hey have one drink, sit down and game plan.” Instead we are told shown on television, movies and other media outlets that drinking your pain away is acceptable.
We are told prescription medication will help us but we’ll need to stay on the medication long-term. Many times we are not helped with the issues that cause our problems. We have got take a look within ourselves for the answers. And yes it is hard to look within if you are in a state of depression.
Harassment on the Job
Most of us have experience harassment in our life time. Weather it was in school with a bully or at work by our peers or management team. Most people who experience or do the harassing will make it sexual and/or a general harassment. Both can cause work stress. Many times we feel we cannot talk to anyone and feel we at fault.
If you did not know, sexual harassment is illegal and people lose their jobs, families and lively hoods over it. As mentioned, most people do not complain and allow it to happen. They feel that person doing the harassing has a power over them and feel the company will not do anything about it.
Sexual harassment can start of as innocent flirtation but it soon become something different. It is best practice to not flirt with men or women we work with. Keep the relationships professional.
A general type of harassment can occur in the workplace. Many time co-workers, supervisors or manager want to show their position of power. They will make comment, ignore you, talk behind your back, exclude you from meetings or the lunch table. All these behaviours cause people to become stressed at work.
What To Do
If you are being harassed at work let the person doing the harassing know that their behaviour is not acceptable. Ask them to stop and let them know that the next time it happens you will voice your dissatisfaction up the chain of command, at work. If it does not stop, take the right action, know mater who it is in the company.
Conflicts on the Job Site
To many times we say one thing but the other person hears something else. We have a situation where misunderstanding and miscommunication has occurred. Watch what you are saying and ask if the other person understands.
Another type of conflict at work is gossip. If you are taking part in the gossip. STOP! If you are the person people are talking about, don’t confront the gossipers or start to gossip about them.
Try to smile and be friendly. Take the high road. The people who are talking about you want to get a reaction out of you. If you react, they win. When you do not react, you win.
It is not uncommon to feel angry at work. This can cause us to get stressed. If you are already stressed, anger can make it worse. If you are feeling any anger it’s time to step back to reflect on what is going on. Find out what other emotions you are hiding and bring them forward. You do not want to make the problem worse than it already maybe.
What if a customer is causing your anger? Read this blog post.
Speak slower than your used to. Unconsciously your brain and body will start to feel calmer. Take deep breaths in and exhale the stress out. You may need to do this a few times. You will feel the stress leaving your body as well as a relaxation come over your.
It is time to talk yourself up, not put yourself down. It is another sign that you need to talk to a professional about your problems. We do not want your anger to get worse. We have all heard on the news of people who go to the job one day and kill a bunch of people.
If you are angry with people don’t shaking your head at them, rolling your eyes, sighing, be sarcastic with your words or tones, do not finger-pointing or making a fist and point it in their direction. Your anger will cause them to be angry.
Take Time of Work, Don’t Burnout
Are you feeling over worked, under paid and under appreciated? Many of us do in our day-to-day lives at work or at home. It can be that you are bored, uninspired and uninterested in the job your working at. Perhaps the challenge is gone?
Try your best to find satisfaction in your work. Make new goals, learn something new, meet new people and think about taking some time off to regroup, reenergize and recharge.
If none of those work perhaps its time to look for a new employer or even a different field to work in that you are in.
Please note I am not a health professional. I am someone who has used the concepts, we have talked about in this article, to deal with stress and have found success. Everyone who feels stressed, will not benefit from all the information, but if you can take one nugget, use it and find your balance.
If you feel stressed at work or at home you may want to reflect on your problems, take up meditation, try relax breathing techniques and/or talk to someone about how you feel. Sometimes other people’s perspective can help us.
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