He work stress Born as a direct consequence of the job of the person who suffers. It is found to a greater extent in those Professionals with long hours of work and with direct contact with third parties (health, teachers and teachers, customer service or Any other work facing the public).
Work stress is also known as burnout syndrome, burned worker syndrome or occupational burnout syndrome. Regardless of the Name given to this discomfort, indicates exhaustion, fatigue and emotional stress arising from the relationship that a person has with their work.
It usually begins with a feeling of stress on the part of the worker caused by the feeling that he does not have sufficient resources (time, Capacity, energy...) to perform their work successfully. Subsequently the stress results in a malaise similar to the physical and mental exhaustion, Experiencing symptoms such as anxiety or body tension.
Finally, there are behaviors that are established in the habitual behavior of the person And that had not been previously detected in their way of acting. These new attitudes are usually defensive and present as bad mood, bad Answers to peers or apathetic or unpleasant behavior, not corresponding to what would be classified as good manners.
However, in spite of the discomfort that this type of stress can cause to the person who suffers and to those who surround it, it is a situation reversible. By following a series of habits, rules and advice, you can decrease your symptoms of work-related stress or burn-out worker syndrome.
How to overcome work stress in 7 steps
1. Report what you feel
First of all, it is advisable to share with your close friends or co-workers what your feelings are. Your family, your Friends, and your workforce, you may find that you find yourself stressed, tired, or out more lately. Sharing with them can help you And to them to identify what is happening.
The mere fact of verbalizing it will make you more aware of what your feelings are and lessen the possible feeling of impotence or of not knowing what's happening to you.
Also, you may not be the only one in your job who feels the same. If part of the employees of the company or organization you feel the same In this way, you can take measures to collectively reduce your levels of work stress. You can propose means to reduce the burnout syndrome Jointly, by groups or individually and, at the same time, support each other in your progress.
2. Practice meditation or another relaxation tool
It is possible to reduce stress levels by meditation or relaxation Both of your body and your mind.
The best times of the day in which you can practice this type of exercises are first thing in the morning and before bed. When you get up, you It will be well to prepare your body and mind to face your workday with the best mood possible and, in the same way or through another tool At the end of the day, it is recommended that you return to a stress-free state in order to rest properly and have a dream. repairman.
You can choose which method works best for you or which one you find most comfortable depending on your tastes. Here are several:
- Enjoy some relaxing music.
- Practice breathing exercises.
"Rest your mind, give yourself a few minutes without thinking.
- Visualize situations and positive images, you can be real or unreal.
-Verbalize positive thoughts.
3. Exercise your body
One of the consequences of work stress is that not only do you find yourself mentally exhausted, tense or anxious, your body is too!
To lessen your burned-out feeling you can reduce the consequences that your body suffers on it.
A properly exercised and released body of muscular tensions will help you to decrease your stress level.
You can go to a gym, a personal trainer, or exercise at home, any option will provide benefits quickly. Doing High-intensity exercises such as martial arts, cycling indoor or go for a run , You will release the tension and anxiety accumulated and, through activities More relaxed like yoga or exercise Pilates , You will de-energize your muscles and relax your body and mind.
4. Avoid routine
East Type of stress , The work or derivative of the job, is found to a greater extent in workers whose work is very routine, repetitive or Monotonous, when the creative aspect is eliminated; Which is, in itself, an antidote to stress.
In order to avoid routine actions or procedures, you can generate yourself more varied alternatives and combine them with each other in order to have The feeling of being doing your work in different and novel ways, or that you are not constantly repeating the same action.
Sometimes it is difficult to change the routine of a job due to the norms and standards that it entails. In this case you can also To generate non-routine behaviors at other times of the day, any changes you make and carry out on a sporadic or varied basis will Reduce your feeling of monotony and routine and therefore reduce your stress levels.
Several examples of actions that will get you out of your routine:
- It varies the position or orientation of your table or computer if possible. If it is not, include updates in your workplace.
- Innova with innovative alternatives that lead to the same results of work. You may even discover better ways to do it.
- If you go out to eat daily, it varies from cafeteria, restaurant or menu.
- It changes the route of return to your place of work, or it varies of means of transport.
5. Allow yourself to take small breaks
This section is closely related to the previous one. To avoid the emotional and mental exhaustion that can cause you to perform your work under the symptoms Of work stress, it is advisable that at certain times of the day you take a break and rest briefly.
Let your body and mind rest in the moments in which you feel the exhaustion derived from work stress. You'll be more productive by introducing Times of rest and working with your body in conditions, that trying to squeeze to the maximum when you are not in the optimal conditions to be effective Nor efficient.
Activities you can do to disconnect a few minutes:
- Have some tea with a partner. There are many varieties of relaxing infusions or antioxidants. If you suffer from stress, they will sit you better than a coffee or a Soda with lots of sugar or caffeine.
- Prepare a small snack or revitalizing appetizer. Look for foods that are not heavy and that give you energy, for example: fruit, fruits Dried, a skimmed yogurt...
- Perform simple pastimes, do not involve too much effort or take up a lot of time (a soup of letters, a crossword, solve a maze...)
- Sleep or rest your eyes for 10 or 15 minutes. Approximately a quarter of an hour of sleep will bring you a small moment of personal relaxation, as well As a perfect energy boost to continue with your workday.
6. Mark short-term goals and applaud and celebrate your accomplishments
Work stress and anxiety can lead you to think that you are not achieving achievements at work, that you are not meeting the objectives what You should get or you do not reach new goals.
Breaking long-term goals into short-term mini-goals can help you see your progress and be aware that you are getting ahead in your work. Actions you carry out on a day-to-day basis and that you have internalized as usual can also be a motivating achievement and may not You have enough consideration: to draw positive conclusions from a meeting, to pass a successful sales appointment, to complete a Work on time and meet delivery deadlines, receive a compliment from a superior or a colleague...
Remember not to overlook any of the small or great achievements you get, cherish them as they deserve, flatten them, share them, or simply Verbalize a congratulation for yourself.
Being aware of the positive work achievements you achieve as a professional, celebrating and giving them importance, will help you fight the low mood or the Bad mood that you can feel derived from work stress.
7. Look for support
Finally, it may be customary that, despite the fact that you have implemented the above tips, your levels of work stress do not decrease, do not Find yourself comfortable with your emotional situation and, certainly, you would like to change it and improve it. In this case, you can look for extra support in the help Professional or psychological.
The role of a professional that accompanies you on your way to lower levels of stress, to eliminate them, can be very useful. Learning to fully enjoy your life and work with positive moods can be very difficult to accomplish and to maintain long term.
For this reason, it may be helpful to look for an accompaniment that guides you in the most appropriate way and reinforces your strategies and Tools to minimize work-related stress.
When is it time to go to a psychologist because you feel stressed because of your work? The answer to this question is very varied and depends on everything about you. You should ask for help when you think it necessary or simply when you feel like enjoying it. To do this, you must be aware of the signs That your body sends you.
Dedicate yourself at least one moment a day to evaluate what are the signs that you may be experiencing Burned worker and measure your progress.
conclusion
In short, if you feel that you are experiencing the symptoms of work-related stress, You feel anxiety , Body tension, physical exhaustion and Mental... The first thing you must do is share it with those who can support or feel the same as you; You will be more bearable.
In addition, you can lower your stress levels by making small changes and introducing new habits in your daily life, both inside and outside the work. Practice meditation twice a day and exercise your body to decrease and prevent symptoms derived from Burnout syndrome .
Do not fall into the routine, look for alternatives to tasks or monotonous actions like going out to the balcony or other outdoor place when you have a good day, if that Your job is office work; Or look for new tools or ways of doing things to avoid doing them in the same way.
Allow yourself to rest when necessary, you will surrender more with clear head and body in good condition; Solve a simple crossword, Prepare yourself an infusion, or look for any other activity that will help you disconnect a few minutes and return to your work station with the batteries charged.
Challenge yourself with short-term goals that are a challenge and do not forget to applaud when you get them; Will make you aware of your progress professional.
Finally, if you feel that your work-related stress and symptoms are very strong or do not allow you to carry a normal day-to-day life, you can ask for help professional. A psychologist can help you effectively reduce the symptoms of stress and, in addition, teach you habits and routines to get you no Come back.