Constant stress at work quit. Work causes stress - a few simple ways to deal with it

Your life on the nerves and disputes with harmful leadership. Moreover, I know that the negativity on the part of your boss can be easily neutralized, unless, of course, you simply do not have the opportunity to find another one. Although no one is immune from similar cases.

We all make mistakes. And if suddenly it happened during your work process, and the boss who discovered it decided to let everyone down on you, do not take it as a universal catastrophe, that is, the way the boss perceives it. You don’t make mistakes every second, most of the time you do your job properly. Fix the mistake and stop thinking about it. If nothing can be changed, then just stop thinking about it. Life didn't stop there.

When the boss once again starts bullying you. Think of a favorite song or movie and start running it through your head. However, at the same time, do not show the manager what you are doing in your head. Pretend that you are supposedly listening to him carefully. The main thing here is to focus on two things at the same time. Let the boss vent the tension, and be on your own wave. However, do not confuse ordinary management tantrums with constructive criticism.

After the whole stream of “thank you” words pours out on you, go and make a soothing one. You can offer anything here, from an energetic walk in the air, ending with the usual washing.

As psychologists advise, the best means of getting rid of stress is physical activity. After all, stress is an excessive surge of adrenaline, which is burned by physical activity, for example. Go to Gym or yoga. If this is not possible, then just do something around the house.

In any case, work is not the only thing in your life. Knowing how to live is also work.

Causes

Work stress is painful psycho-emotional state, which is formed in the process labor activity.

The main reasons for its occurrence serve as irritants, under the guise of which can act:

uncomfortable working conditions high level noise, too high or low room temperature;
mental overload, increased demands, combination of two positions;
prolonged lack of vacation and frequent overtime work;
inability to adapt to existing conditions, inability to prioritize, plan one's activities, and perform tasks on time;
monotonous and monotonous work schedule, a sharp change in activities;
difficulties in communication (both with colleagues and with superiors), inability to defend own interests and point of view (or, on the contrary, the inability to stop in time);
low, lack of motivation and a clear vision of prospects, increased anxiety.

These factors are present in the labor activity constantly. With a periodic effect on a person, they cause only short-term nervous stress, while with prolonged exposure, chronic stress occurs.

Another major stressor is job change. An important role in this process is played by the reason for dismissal.

If an employee leaves on his own initiative, while moving to a more promising position, it is much easier for him to cope with the changes.

If his care has coercive nature(downsizing or management initiative), stress can be especially strong, accompanied by:

feeling from the former leader;
a strong decrease in self-esteem;
digging in the past, constant "playing out" the situation with different options for one's own behavior;
increased fatigue, loss of appetite,.

How it manifests itself: signs

The manifestation of stress at work depends on the characteristics of the body and the type of nervous system. The most common signs are:

All this leads to health problems also occur, "signaling" a state of chronic:

high or low pressure;
increased sweating;
rapid heartbeat;
dizziness and nausea;
bouts of chills or fever;
tremors or muscle twitches;
pain in the head, back or stomach (including digestive problems);
allergic manifestations (rash, itching);
a sharp change in weight (increase or decrease);
disturbed sleep and appetite;
decreased sexual activity.

The more symptoms a person has, the closer he is to a state of uncontrolled stress, which can become chronic and lead to serious disturbances in the body (neurosis, psychosis), which will be very difficult to cope with.

Exists three phases of development of work stress, which are based on the duration of exposure to stimulus factors:

It is possible to overcome stress on your own only in the first two stages. With exhaustion, the help of a specialist is already required.

How to be stress resistant?

If it is not possible to eliminate the irritant at work, you should try to change your attitude towards it. To help increase your stress tolerance:

How to cope on your own?

Don't expect stress to go away on its own. The best thing is to learn how to respond to it correctly and try not to let it into your work or personal life. Compliance with simple rules will help to cope with this task.

These techniques will help to avoid stress or minimize its effect on the body.

But if the nervous tension has reached a critical point and emotions are ready to splash out over the edge, it is worth applying emergency ways to deal with stress:

Deep breathing. Inhale for four counts through the nose and exhale for eight counts through the mouth, repeated 4-5 times, to bring blood pressure and heart rate back to normal.
Glass of water. Drinking a cool liquid in small sips, you can feel how the tension goes away, breathing evens out and self-control returns.
Fresh air. If possible, you need to open the window wide or even go outside - the lack of oxygen will immediately be replenished, eliminating the manifestations of stress.
jerky movements. The most acceptable in the work environment are quick clenching-unclenching of fists, which reduce the level of adrenaline.

We do not have enough time, and every day more and more - this is considered the cause of work stress. But there are only 24 hours in a day - how best to organize yourself and your day so that?

1. Try not to be distracted from one lesson. For example, don't leave work email open on your computer screen all day long: set aside a well-defined time to read and respond to new emails.

2. Get the job done to the end. Don't abandon a task you've already started to do something else that might be easier or more interesting.

3. Don't put off tomorrow. Don't have the guts to start a huge annual report and instead decide to clean up your desk or read the news online? Yes, at this particular moment it will become a little easier for you, but further events run the risk of turning far from in your favor: things accumulate, anxiety grows, self-esteem falls ...

4. Be sure to take breaks. For those who are accustomed to work from morning to evening without straightening their backs and tirelessly, labor efficiency is often lower than for those who reasonably distribute their efforts! Fatigue imperceptibly accumulates, concentration of attention falls, all things merge into one unbearable lump, it becomes heavier on the soul ... Get up from the computer, stretch properly, do a few squats or try to go outside for a while - just to walk and look at the clouds!

5. Give meaning to your work. When we are busy with the work we are passionate about, efforts and time seem to disappear for us! We enjoy our work if we clearly understand that we are doing something useful, in accordance with ourselves, our beliefs and abilities.

6. Recognize the limits of your possibilities. You can’t redo all the cases - it’s useful to remind yourself of this simple thought, especially if you are prone to perfectionism or consider working achievements to be your most important virtue. In the end, you still won't be able to do a good job if you feel bad because you have brought yourself to a state of professional burnout.

7. Learn to ask for help. And feel free to speak out loud about the difficulties you face. To deal with stress at work First of all, you need to give up the (false) belief that you are omnipotent and the whole world should rest only on your shoulders.

8. Always strive to clearly define your responsibilities. Firstly, it will allow you to plan your time with more confidence and correctly calculate your efforts, and secondly, it will be much more difficult for your colleagues or superiors to “throw” you an additional business.

9. Learn to say no. The workload is growing, the boss keeps giving new tasks, and you feel uncomfortable to refuse him? To begin, name your feelings out loud: “I feel embarrassed to say no to you. Then state your position clearly - speaking in the first person ("I", "my job", etc.) and avoiding excuses. For example, something like this: “You are asking me to take on this project. This is beyond the scope of the work that was planned. My schedule is very busy as a result.” Finally, name how you feel about this situation: "I feel like I'm wasting my effort."

10. Know your worth. The more accurate your understanding of how valuable your knowledge and skills are in the labor market, the easier it will be for you to adequately respond to criticism.

11. Do not dramatize events. The boss didn’t say hello to you in the morning, and there are rumors around the office about a possible reduction in staff? Don't get ahead of yourself: Golden Rule under stress - to experience trouble only as they come. And by the way, the boss is also a living person, who is sometimes overwhelmed by problems. Don't take all the negativity personally!

12. Reward yourself! Even if the working day was not the most successful, be sure to celebrate your achievements - even the most modest ones. And don't forget to compliment yourself!

Is one of the most common causes nervous disorders. Here, a boss with a difficult character, and unkind colleagues, as well as unfulfilled hopes, can play a role. You are the most intelligent and talented, but no one appreciates you.

It is important to be able to cope with such a negative phenomenon in order to preserve health. Although in modern world career and stress - things are quite interconnected.

The danger of work stress

The impact of stress at work negatively affects all areas of life. Work and family are the first to suffer. Working capacity decreases, excessive irritability, emotionality appears. Then it all goes into .

As a result, simple irritation begins to be aggravated by health problems. First of all, sleep problems may appear, moreover, both insomnia and excessive lethargy, drowsiness. In addition, sweating and shortness of breath occur - this can lead to problems with the heart and blood vessels.

As you know, any stress, without proper treatment, can develop into persistent depression. Sometimes, to get rid of stress, people delve into bad habits, for example, and this is a direct path to big problems.

But the most important danger of any stress is the burden on the psyche. A person ceases to control himself, negative phenomena develop, up to severe disturbances in the functioning of the nervous system. In addition, among all chronic diseases, there are none that could not be provoked by severe stress. Liver, kidneys, gastrointestinal tract - pathologies can develop everywhere if you are in a state of constant stress. Therefore, it is essential to know how to deal with stress at work.

Emotional exhaustion at work

Emotional exhaustion is a human condition in which all the resources of the body are depleted. If work stress leads to emotional exhaustion, then the patient has the following symptoms:

Persistent feeling of fatigue.
Decreased appetite as well as weight.
Frequent heartbeat.
Sleep problems.
Decreased sex drive.
Bad mood, negative thoughts.

In addition, a person is visited by thoughts of loneliness and uselessness. Psychologists distinguish several professions in which emotional exhaustion occurs most often. These are psychologists themselves, doctors, teachers, policemen, social workers. Actually, those specialists who are most often exposed to stress at work, including emotional.

So that emotional exhaustion does not take you by surprise, doctors recommend taking a break from work and engaging in physical activity.

How to deal with work anxiety

In order to avoid stress, you must be able to cope with all nervous situations. It is important to follow a few rules that will help you avoid stress at work:

Ability to concentrate. If a person knows how to focus on one thing, without being distracted by unnecessary breaks, without doing several things at once, then stress does not threaten him.
The ability to say "no". Stress is an overload. If a person does not take on more than he can do, he is always calm and in control.
Priority. It is important at work to understand what is more important and what can wait.
Teamwork. You can't try to do everything yourself. One person cannot do the work of the whole team. Therefore, it is necessary to contact colleagues and subordinates.
Don't put things off until later. Sometimes, for unloading, some postpone certain tasks for later. They accumulate, and as a result, everything has to be solved in an emergency mode. This creates the conditions for unnecessary stress and provides nourishing soil for stress. Especially if deadlines are running out.

In addition, you need to get rid of all bad habits. They can contribute to a depressive state, provoke a stress problem. The more an employee takes on himself, the faster it will lead his psyche to a nervous overload.

Work must be in work time but, in addition, you also need time to rest, to relax. In the evenings, warm herbal baths should be taken, and weekend work should be banned altogether.

How to eliminate stress at work

To eliminate a stressful situation at work, it is necessary to remove all factors that can cause negative emotions. It is required to ventilate the room, choose the right temperature so that everyone is comfortable. The authorities are obliged to competently organize the work process so that all employees have time to rest and do not experience physical and emotional overload.

In addition, if the profession is associated with hazardous production or with difficult working conditions, it is necessary to properly establish the process in order to reduce the risks of stress in the workplace. It is important to control relations between employees so that conditions of pressure or harassment of certain members are not created in the team.

The employee should be able to drink green tea, coffee, and also change the position of the body. IN large companies you can organize corporate trips to the gym - so the team spirit increases, and the impact of stress at work decreases.

It is also recommended to consult a psychologist. And try to fix correct mode day. It is supposed to sleep at least 7 hours a day. It is important to organize proper nutrition and spend more time outdoors.

Work-related stress can be transferred to other areas of life. Therefore, it is important to separate work, family and leisure. And do not be shy - you need to contact a psychologist at the first symptoms.

Finally

Career and successful work imply certain loads on nervous system. But the qualitative fulfillment of basic duties occurs only when a person is healthy both physically and psychologically.

And this is only possible with correct calculation their strength, healthy eating, as well as permanent physical activity. And in no case should you confuse work and other areas of life. It is important to understand that the profession can be changed, but new health is not acquired.

No one can avoid stress at work. Stressful situations happen with different frequency in any field of activity. But, if stress becomes a constant companion of a person at work, this leads to negative consequences. What to do in such cases? Let's look at how dangerous this condition is and what to do about it.

Why is stress at work dangerous?

It should be noted that the state of stress is sometimes beneficial to a person. The fact is that in this state, the entire potential of the brain is activated, energy is produced and the body is mobilized to quickly solve the problem. But, if such a condition passes into a chronic phase, there will only be harm from stress.

First, concentration will deteriorate. When a person is nervous, irritated, worried, his attention is maximally focused not on work, but on the source of stress.

Secondly, because of chronic stress at work, productivity decreases. A person cannot be effective when he is overwhelmed by emotions that he cannot cope with.

Stress is considered one of the main causes of professional burnout and loss of interest in work.

Prolonged stress leads to emotional and physical exhaustion, negatively affects the health and immunity of a person.

What to do?

Of course, this situation cannot be tolerated. If the source of stress is not eliminated, a person will be overtaken by all Negative consequences which are listed above. Therefore, you need to start fighting for your emotional and physical health, as well as for comfort at work. Consider what can be done in such a situation.

What are the causes of stress at work?

In order to quickly normalize mental condition, it is necessary to identify and eliminate the source of stress. There may be many of them, then it will be more difficult to solve the problem. Below are some of the most common causes of stress at work.

Unhealthy team atmosphere. Problems in relationships with colleagues can manifest themselves for various reasons, but when everything gets so confused that it goes into a state of " cold war”, being in a team becomes a source of stress. It is possible to cope with such a situation, although it takes effort.

Incorrect distribution of duties, overload of most employees is a common situation for modern offices. While some are being made redundant, others are taking over their duties, although they are barely doing their jobs. If work has become a source of stress as a result of overload, it is worth discussing with your superiors about the possible redistribution of workload.

Focus on career achievement. Career- that's good, no one will argue. But, sometimes people become obsessed with career advancement ideas. They are ready to pay any price just to get the desired position. Only few people think that a career built at the expense of their health will not bring any joy. Solving the problem is easy - you need to reconsider your priorities, and understand that health and comfort in life are much more important.

Wrong organization of the work process and time. It often happens like this - there is no stability at work, working time does not belong to you because of the abundance of unforeseen problems that fall out of nowhere like snow on your head. The constant expectation of new troubles or force majeure keeps a person in a state of stress and nervous tension. It may also be that the employee himself distributes his time incorrectly and does not take care to organize the labor process properly. The problem can be solved with careful planning and mastering time management skills.

Toxic bosses and colleagues. This problem is much more difficult to deal with than all the previous ones. If relationships with colleagues and superiors are toxic, this can cause extreme stress and completely exhaust a person. In some cases, the problem can be solved by taking the right position and building psychological protection from toxic employees. But, discomfort is still unavoidable. If the situation only worsens, you should think about changing jobs or switching to freelancing.

You need rest!

Sometimes the reason that work has become a source of stress is a simple lack of rest. If stress overcomes, and you can’t help yourself, don’t wait until the condition only worsens - go to your superiors and ask for an extraordinary vacation, even at your own expense. Understanding bosses will definitely sign your application, because in this state you will be of little use at work.

Try to make the most of this time so that you can return to work refreshed and rested. Do not load yourself with housework, trips to the country and the fulfillment of any other obligations. Always remember that the first person you owe the most to is you!

Get enough sleep daily. Due to lack of sleep, the body becomes more sensitive to any stimuli. Chronic lack of sleep will inevitably lead to a state of chronic stress, increased irritability and disrupt emotional health.

Eat well, make sure that your diet contains foods rich in minerals and vitamins. Good nutrition will allow your body to recover faster from stress reactions and make it more resilient.

Drink less coffee and strong tea. The caffeine in these drinks stimulates the nervous system, making you more responsive to stressful situations.

Carry a bottle of water or weak tea made from lemon balm, mint, chamomile. When you feel like you are losing your temper, drink as much liquid as possible. Due to the intake of fluid in the body, the concentration of stress hormones decreases and you can endure such conditions calmly and without harm to health.

In some cases, the only solution to the problem may be to change jobs. If nothing helps, there is no point in torturing yourself and bringing yourself to exhaustion. You can always find a quieter place to work, or to do business.