We all know that stress can affect work, but how does stress affect work, what consequences does it cause, and how you can overcome stress at work to increase your productivity. According to studies, stress and anxiety are among the four most common reasons behind absenteeism, contributing to about 17.6 million sick days in the United States. One in six employees in the United States suffers from mental health problems and stress at work results in avoiding certain situations, affecting your self-confidence and lowering your ambitions. Thus, stress can ruin your working and professional life. If you suffer from stress, we will take a look at the effect of stress on your work and what you can do to overcome these consequences.
Stress at work includes feeling anxious while starting a career. It is common for 40% of Americans who report feeling stressed at work. But excessive stress may harm the field of work and your performance weaken and cause many problems that need to be addressed before it affects your personal life.
Work stress occurs when you feel anxious at work or just thinking about it. In response to any situation at work, excessive anxiety or fear of negative consequences, such as a conflict with a co-worker or a feared boss, an unbearable workload, or an intolerable fear that may lead to negative results, can result in response to any situation at work.
Stress in the workplace is common when you have not been able to do your part at work well. Or if you have a workload that is impossible to achieve in the time available to you or if you are dealing with a difficult personality or have high levels of responsibility.
Tension usually takes the form of disruptive and negative thoughts. When you feel anxious and stressed about a particular thing in your life, you lose the ability to focus in performing the work task, your creativity level weakens, and you find it difficult to get new ideas. According to what the psychologist Hanna will tell me, your mind becomes everywhere except for the place where your focus should be.” She also suggests using mindfulness techniques by training your brain to become stronger. Doing a daily practice of mindfulness, which increases your ability to focus and engage in work-related thoughts instead of focusing on thoughts that are useless or trying to practice breathing exercises is one of the ways to increase focus.
You can notice this when you lose the ability to balance because stress increases irritability, anger and impatience. Although you should not always appear with a smiley face in the workplace, it is necessary to control your anger during dealings and your reactions towards others in the work environment, especially your colleagues and your boss. This is because when you feel emotionally upset you will easily get upset. Especially if you work with uncooperative staff and as a result you will receive reprimands from those responsible for the work.
Therefore, it is necessary to find a way to help you reduce the feeling of stress before going to work, and the best proven solution is to exercise for 30 minutes in the morning. It is one of the rituals that helps you reduce stress and anxiety in the long run. You take care of not only your physical health, but your emotional health as well, thus making your performance at work better and your interactions with co-workers better as well.
People who suffer from a state of stress and anxiety become in a constant fight and flight situation, and therefore find it difficult to focus on the daily work requirements. It either makes you try to confront or abandon your responsibilities. And if you feel that your co-workers or your boss doesn’t care about you, the situation gets worse. It is necessary to communicate with others at work and make new friends.
Since stress often generates a basic feeling of fear, it makes you doubt yourself and your abilities, even if there is something in your head that makes you feel fearful. Unfortunately, it is normal to be afraid. The psychologist also mentions that the fear of failure may result in a feeling of failure, and the people who have started a new project are most susceptible to it. They become anxious about fear. The best way to overcome this problem is to take a small step in the right direction and direct your nervous energy somewhere different from work so that your work is not affected by it. We also advise you to know the bright side in your life in order to overcome your fear and build a level of self-confidence. When you worry about the presentation of your project, and instead of wasting your energy worrying, try to find ways to help you achieve your goal.
Another form in which stress affects your professional life and social interactions. For example, when there is a social event you find yourself pulling out in the corner, avoiding interaction and leaving the place at the earliest convenient time, or when your team members go out for lunch. Unfortunately, you feel very stressed. When you succumb to the triggers of social anxiety, it can result in a career stagnation. The solution to this problem is based on changing the way you think and thinking that the presentation will help you improve. Thus, you will overcome the fear. Try not to judge the outcome, even if you do something embarrassing, as we are all human.
If you feel that a combination of individual factors are increasing your anxiety, such as tight deadlines that do not enable you to finish a job well. Or the culture of the company does not encourage taking time off, make a list of these problems and make a time to talk to the manager to address the problems. Instead, talking about your anxiety with friends, family, a therapist or your doctor can be a general relief for you. This method helps you to get rid of your problems, get rid of your experience and see your difficulties from a new perspective. If you have someone you feel comfortable talking to, this is the best way to get rid of this problem.
Recognizing the factors that contribute to your anxiety can help you learn how to deal with these difficult feelings. When you try to write down the reasons why you feel anxious, the triggers for anxiety help you to overcome the problem. Research has shown that it is not only things and situations that are responsible for feeling unhappy and anxious, but the way we think. When you make sure that your thoughts are realistic and fair towards yourself and others, and that you do not place unrealistic expectations on yourself when taking responsibility, you help reduce stress.
If you suffer from stress and anxiety, balancing work and private life is essential and prioritizing your free time is really important in getting rid of anxiety. When you respond to your anxiety, tasks take longer and as a result you work longer hours. For example, when you get to work every day, try to take a lunch break that will not only help you manage your anxiety but increase your efficiency in the long run.
If you find that your boss is unsympathetic, be aware of the specific regulations your company must abide by and if you don’t check these rules you can speak with the head of human resources. Because there are rights that can help you overcome work problems, such as making reasonable adjustments to work practices, providing aid and a general obligation to take reasonable care of the health and safety of employees, including their mental health.
Before starting a workplace, you can read the mental health and wellbeing program for your industry to ensure that the work policies support the elimination of stress and problems through the employee assistance program, even the elimination of family problems that affect the field of work over time.
We often try to avoid the fears we feel, although this method helps us avoid anxiety in the short term. However, in the long run it makes working life difficult over time. If there is something you put off doing at work, doing it not only brings you great sense of relief but multiplies the tasks over time. So you need to face your fears over time and bring you confidence in your performance.
You may feel that you are unable to control the feelings of fear within you associated with work, but when you practice the method of focusing only on the present moment and what is happening now only to ignore future fears, it makes you calmer and more coherent. The mind, like muscles, needs some training in behaviors that help you control your anxiety and focus your attention on your happiness. You can also practice meditation, for example, while brushing your teeth.
You may find it difficult to sleep when you suffer from severe anxiety or find that you wake up a lot at night. Of course, when you feel comfortable, you can deal with life’s challenges, including feelings of anxiety. It also gives your nervous system a chance to calm down and recover which helps us feel less anxious. You can include an evening routine before bed to increase the feeling of comfort, take a warm bath or shower, or write your concerns on a piece of paper or a diary. As a, preparing a sleep environment that helps you sleep comfortably, in addition, avoiding exposure to the screen for a long time, all these steps help you to improve your chance of getting a good night’s sleep. If you are unable to sleep at night, you can read a book or listen to music to help you achieve this.
Exercising can help reduce feelings of stress and anxiety because it produces chemicals in the brain that positively affect your mood. Thus, it helps you feel better about yourself and your ability to deal with challenges.
It can be tempting to eat more snacks before bed, which increase feelings of anxiety and stress. Although in the short term it affects your comfort level. Eating healthy food regularly can help you balance your blood sugar level and reduce your caffeine intake to reduce feelings of anxiety and stress.
Relaxation exercises can help reduce symptoms of anxiety. Relaxation exercises include visualization, such as imagining yourself in a calm environment and dealing confidently with situations, or breathing exercises, such as breathing slowly, counting to four, and then coming back. You can do these exercises in your office, home, or in bed at night. The more you practice these exercises, the more you will have the ability to deal with anxiety and stress situations at work. Practicing your favorite hobbies , such as drawing , helps relieve stress.
We all experience anxiety and fear from time to time, however, if the anxiety persists with you in the long term and affects other areas of life, it may be best to seek a course of treatment to help you understand the anxiety and get rid of it.
People who suffer from work stress may experience a range of common symptoms:
- health concerns.
- Family problems.
- financial problems.
- Increase work assignments.
- Problems driving while going to work.
- A strong desire to avoid work.
- difficulty sleeping
- feeling frustrated
- Avoid friends and family.
- Feeling of tiredness and general weakness.
- difficulty concentrating
- Unwillingness to review your work.
- Muscular tension pain.
- Panic attacks or feelings of dread.
These concerns may translate into a group of the following problems in work or life in general:
- Not meeting deadlines or taking too long to do the things required of you.
- Inability to concentrate.
- Excessive focus on oneself.
- Double your productivity at work.
- Lots of sick leaves.
- Indirect impact on family life.
- Inability to make decisions.
- Anxiety about work assignments.
- Reducing the ability to deal with difficulties.
- Concern about results and delivery deadlines
- Physical problems such as tension, headache, pressure and upset stomach.
- Experiencing personal conflicts with co-workers.
- Don’t feel like you have control over your work.
- You are afraid to leave your job.
- You have very short deadlines for work.
- Irregular work attendance.
- Work in a competitive and fast-paced environment.
- Do difficult daily tasks.
- You have difficulty understanding and perceiving your emotions.