Unfortunately, feeling overworked at work has become the norm in many industries across the United States, with an astonishing 83 percent of US employees reporting they are suffering from stress at work. The US is regarded as to be the most stressed-out developed country in the world.
To help put things in perspective Here are some facts to consider:
- The stress of work that it is costing American businesses more than 300 billion dollars per year and nearly 190 billion dollars in health expenses. This is due to being overwhelmed at work manifests as more sick days, lower productivity as well as poor physical and mental health, more mistakes at work, and an increase in turnover.
- Furthermore stress at work not only costing us money, but our lives. With an estimated 120,000 deaths each year due to stress at work it is time to make a be done about it.
If the demands of life outside don’t suffice to raise the blood pressure of your body, we are inadvertently making our lives more challenging by propagating an ideology that can stress even the most cool cucumber. Let me explain.
There are some of you who are looking at your head with a smile While others may be making a head turn in the present. The data provided by the U.S. Bureau of Labor Statistics show that average efficiency for American workers has grown from 1950. However, since then, real wages have remained mostly unchanged (adjusted to reflect inflation and cost of living) so to make the same level of income as we did in 1950 we’re required to work 11 additional hours per week, and an unbelievable 572 hours in a year. This sounds like a bit of stress isn’t it?
The message that’s been forced into us throughout our American lives is that the hard work and effort is a way to be appreciated, when admitting that something isn’t worth it many is being a wimp. The fundamental belief that we’ve been taught is known as Internalized Capitalism. As per Anders Hayden, a political scientist in Dal Housie University in Nova Scotia,
“Internalized capitalism is the notion we are directly tied to our performance.”
Anyone struggling with internalized capitalist may look like any or all of these:
- Work putting health before health and health and.
- Not feeling comfortable when relaxing or engaging in an exercise.
- Being anxious and/or lazy when injured, sick or confronting physical or personal challenges that hinder their ability to do their job.
- Finding that no matter what they do they do, it’s not enough.
Do not think that it’s wrong to say that it’s great to be a dedicated worker. However, when our self-worth and life are impacted by the constant and constant demands for efficiency, profits and results We must begin thinking about what’s happening. This is the most important thing that this mindset plays to the advantage of a few who profit from the numerous. It’s as if we’ve been taught to protect ourselves against our own self-interest.
We are now in agreement about what we have learned and what we need to do is ask How do we conquer an unwieldy system and dysfunctional thinking?
Truthfully, we didn’t come to this point overnight and there’s not an elusive magic wand that can change the world to the better. Change will take the combination of individual and systemic tweaks, or changes. Actually, it’s “overhauls” that we require however I don’t want to scare anyone, so I used “tweaks.”
Let’s take an examination possible solutions and modifications we can implement as individuals. Let’s be real and let it be known that these issues can’t be solved by simply encouraging people to take more self-care. Being accountable for your own self-care is a part however, this is much more than the simple act of taking care of yourself. It’s about reversing deep-seated beliefs which control the self-esteem and self-worth of our clients.
“So when you’re upset Get mad!” Isn’t that how the song is sung? (I’ll Stand By You by The Pretenders.) Finding appropriate outlets for our emotions is essential to managing and being able really be able to move on.
“Name it to control it” is a term coined by Dr. Dan Siegel about the effectiveness of labeling an emotion to lessen its effect. One example is writing down your thoughts or discussing them with one another. In reality, this step must be done first because it is very difficult to concentrate when we are very emotional.
2. Be aware of negative and judgmental self-talk
Are you working late at work and wasting time with your family (or your pet) because your inner critic tells you that if you fail to get this job done you’re an inefficient, lazy piece of work? Self-talk like this isn’t healthy or productive.
It is possible to overcome this by realizing the story you’re telling yourself, and the judgement associated with it. The most crucial step. The stories and stories we make up to cause us to work long hours and cause toxic anxiety are the same stories about cockamamies that hinder us from spending the time needed to care for ourselves.
3. Rethink Your Beliefs
If you are able to discern the narrative you’re telling yourself, step back and attempt to look at it as it really is. “Is this real? What are the reasons I believe it? Does there exist any evidence that would support the claim?”
4. Create New Beliefs
Rewrite your story using what feels best to you. We are, after all, the authors we are and are able to select the stories we tell ourselves. It may not sound like much however the power of perspective and optimistic thinking could be enormous. It’s beneficial to review our beliefs about ourselves and our self-talk periodically.
5. Be Specific on What You Are Looking For
Be clear about the things you’d like to achieve and what you’d like to change. Do I want to put in all week long and then feel exhausted, anxious or grumpy to take on any other task with my time? What are my priorities ? Does my present situation reflect those?
6. Talk with your supervisor
Discuss with your supervisor to clarify your expectations. Are you obligated to expectations that you have set yourself? Have they been explicitly established in the workplace by your boss?
7. Create a solid support system
A strong support system can help you avoid from feeling overwhelmed by stress at work. They could be your friends or family members, life coaches or psychologist, your teammates and social circles–anyone who is comfortable, positive and positive.
8. Examine Brutally What You Can and cannot control.
This step is vital as it will determine the actions you must take to take in order to proceed. I was once hoping that I had won at the lotto, however the effort and effort I put into it wasn’t going to make me any progress. Making changes to my working hours as well as taking some classes and reducing some costs resulted in.
9. Create an Action Plan
Create an action plan that is based on the information you’ve gathered in the #8. There’s no way to be changed at the same time. Begin with a small step and work your way up until you get to where you’d like to be.
10. Speak to someone in HR
Speak to your manager as well as someone at HR regarding your struggles and worries. Learn about the options you have and any help they might be able to provide.
11. Set Limitations and Boundaries. Limitations.
The fact that you can work at the comfort of your home, and access email from 2am does not mean you have to. Set your own boundaries. Limit digital contact. Limit your work hours to those that work and adhere to it.
12. Do one thing at a time
The brain is only capable of performing one thing at the same time. Multitasking is a myth , and when it is attempted, it has been proven to take as much as 40percent longer finish the task. Don’t waste time and energy on multiple tasks at once. Instead, concentrate only on one thing at one time.
13. Be Organized and On Time, But Also realistic
Do not set yourself up for stress-inducing and overwhelming anxiety in the workplace by having many things to the “to-do” list in an interminable time. Prioritize what must be completed, and establish reasonable deadlines for accomplishment.
14. Good Enough Can Be Good Enough
Do not get lost in the nitty-gritty and cost you hours of unnecessary work by having to read your email 14 times prior to sending it. Review it twice before you click send.
15. Don’t be comparing yourself to others.
There’s a phrase I love: “Comparison is the thief of joy.” I don’t have any clue who said it originally however they are absolutely brilliant and most importantly accurate. Comparing our lives never gets us to a better spot. Instead, think about whether you’re doing the best you can in your particular situation.
16. Be Patient to Fill Up Your Tank
Yoga, meditation, silence time breaks, exercise and breathing, good sleep, nutritious eating, and hydration, to name just some of them are all scientifically-proven methods to lower our stress levels and manage our energy levels. Alongside practicing self-care taking time to do anything that fills your tank is essential to feel less stressed and overwhelmed by work stress. I often request my clients to choose which vehicle will be able to make it on journeys across the country which one you would rather stop in and fill up with gas as you check the tires and oil frequently or the one which you simply drive?
17. Reframe Your Viewpoint
We all fall into the trap of looking at things only from one angle. One of my friends often used to tell methat “there is three perspectives to any story: theirs, yours and something else in the middle.” The friend was absolutely right and truthfully there are a lot more sides to a story than just that.
Important coaching point here: Step back and think beyond the box in order to comprehend the wide range of possibilities that are available to you. Don’t dismiss these options right away because they may not fit into the narrow vision or expectations you have had previously. Allow your mind to roam wild, think outside the box and come up with solutions.
How can organizations address it? It
We have already mentioned that the issue of being overwhelmed by anxiety about work isn’t just a one-off. The burden is largely on the system in itself. Unready to commit fully required, many companies are encouraging employees to “take good care for their own needs” or “prioritize time-life balance” while simultaneously secretly or overtly imposing unrealistic demands regarding time and workload.
The good news is that there are businesses that are truly committed to the goal of assisting their employees, who have their professional and personal lives at the core. These companies are in the forefront of fair pay, a sufficient staff and setting reasonable work expectations, limits and targets. Certain top companies employ psychologists, life coaches as well as other support staff provide employee wellness programs and encourage healthy eating with nutritious meals that are free at work, and provide accessibility to gyms and gaming rooms, and offer an unlimited amount of paid leave with flexible scheduling, the option to work remotely, and assistance with legal concerns, daycare as well as in-home care, to give a few examples.
Finally, a solid training program for HR and managers in dealing with the employees in a “whole” individuals in order to take some responsibility away from the employee to come up with their own solutions to issues that arise from their workplace is another crucial element for assisting employees.
Enhancing support for employees in the workplace is beneficial for everyone. It’s better for health and well-being. It’s also better for productivity , and fewer mistakes, and it’s cost-effective for both our healthcare system. It also improves the bottom line of businesses.
As we mentioned earlier the bigger picture is not going to be changed in a matter of hours. Take control of your options and look at methods to improve your management aspect of the business. If the changes you’ve made aren’t enough to bring about the change you’re seeking A change in surroundings or to a firm with the same values that you do might be necessary.
More Tips for Managing Work Anxiety
Featured photo credit: Elisa Ventur via unsplash.com