5 Tips to Manage Stress at Work
Significant research has shown that a highly stressful work environment can negatively impact mental health.Studies have shown that stressful work environments can have significant impacts on employees which an exacerbate or illuminate mental health issues. In particular research has indicated those in high effort and low reward positions suffer a great deal of stress (Siegrist, 1996). In addition, poor treatment by management can have significant impacts on one's mental health.
That being said, what if your job is just OK? Maybe you don't find the conditions all that unbearable but want to make your daily experience a little more enjoyable.
Here are some quick tips to help manage job stress:
1. "The early bird catches the worm."Being late for work can cause a hurried and stressful feeling that can permeate throughout your entire day.
2. Get enough sleep. If you have a difficult boss or a particularly stressful work environment, take a preemptive strike and make sure you get a good night's rest every night. Getting good rest makes you more aware and alert to complete your tasks, as well as helps make you better able to cope with a nagging boss or difficult coworkers.
3. Dive right in.When you get to your place of business, if you have the choice, dive in to your toughest tasks in the morning. During the early hours you will likely have the most energy to tackle the hard stuff. Taper off your day with shorter, less intensive tasks to help that transition out of the office that much easier.
4. Eat a good, balanced breakfast. There is significant research that states that the mind-body connection is very strong. If you load up on a nutrient rich balanced breakfast, you will likely find yourself more able to tackle your work tasks and cope with the stress of work. Being hangry (hungry+angry) and irritable might create a self-fulfilling prophecy of a tough work environment. Self care really is the best care!
5. Don't forget to ask for help. If there is support available at your job, then use it! If you're feeling overwhelmed or frustrated by your experience at work, seek out someone you trust. A supervisor or understanding coworker will help you manage the day's challenges without making you feel bad for seeking support.I hope these quick tips can help you better deal with the stress of your work day.
If you employ some of these techniques and still find your work situation difficult, it might be time to re-evaluate your position with the aid of supportive therapist that can help guide you in times of transition or explore strategies to manage workplace stress.
How to Relax Under Pressure
On a day-to-day basis many of us can find ourselves in extremely high pressure situations. From the stresses of work to family life and a myriad of other responsibilities, many of us often find ourselves overworked, underwhelmed and stressed out, making it more difficult to relax and perform well when we really need to.One of my favorite books that I've read recently is a novel by Dr. Robert James Cerfolio, one of the best cardio-thoracic surgeons in the country.
In his book, Super Performing at Work and at Home: The Athleticism of Surgery and Life, Dr. Cerfolio passes on some practical suggestions on how to deal with high pressure situations which are based in techniques he used as an all-American baseball player. Some of his suggestions are as follows:
Controlling your breathing
Engaging in positive self-talk
Staying in the present
Recalling previous success
Like me, Cerfolio also believes in the power of visualization. This can often be a good technique to manage extremely stressful situations, especially if they're anticipated like an upcoming job interview, presentation, or speech.Along with these suggestions, having back-up if available and proper planning can also be key in preventing panic settling in during demanding circumstances. I also think that guided imagery, quick body tension exercises and mindfulness practice can be extremely helpful in battling stress not only in specific instances but for overall mental wellness as well.
Whatever methods you choose, it's vital that identifying potential stressors with prior planning can always help prepare us for potentially tough times. Short of that, practicing some de-stressing skills at other, less extreme times, can also be incredibly helpful when faced with new and unexpected challenges.
Everyone Can Benefit from Therapy
Traditionally, mental health counseling or therapy has focused on illness. Today, many professionals (including myself) see therapy and counseling as extremely beneficial for people who would not fall under the traditional medical model of being "disordered".We all know that life stressors and difficult circumstances are not unique to any one person or group of people. Many people have struggled with depressive symptoms at least once in their life even if they may not have met the diagnostic criteria for a condition like Major Depressive Disorder. While therapy can be extremely beneficial for people who require professional support, therapy can also be helpful if you agree with any of the following statements:
I want more out of life.
I'm unsatisfied with my career and unsure what next steps to take.
Sometimes it's hard to speak to my partner about how I'm feeling.
My relationship is in trouble and I'm considering ending it.
I want more joy and peace in life.
Sometimes I feel confused about who I am or where I'm headed in life.
I've been having a hard time following the death of a loved one.
I want to understand myself better to help improve my relationships.
These statements in and of themselves are not indicators that one is suffering from some mental health condition. But if any of these resonated with you and the support you have been receiving from friends and loved ones isn't producing the results that you want, then it may be time to seek out a therapist who can help you explore options for a more fulfilling quality of life.Everyone can benefit from therapy. A good therapist can help you explore some of the concerns listed above in a supportive and safe environment that's designed to meet your unique needs and goals. If this sort of personal development interests you, take some time to do an internet search for therapists in your area who can meet with you personally and collaborate with you on your next steps.
6 Signs it's time to See a Therapist
Some people think it may be obvious when someone needs extra support in terms of therapy or professional counseling, but sometimes it isn't always so clear. Below are a list of signs that may indicate it might be time to pick up the phone and call a local therapist:
Your loved one suggests it
Loved ones or family members can be crucial in helping their loved one get the support they need. Others perspectives of us can be very helpful in identifying patterns of behavior or other issues that we may not be seeing ourselves. If you're a loved one and want to speak to your partner, friend or family member about seeking professional counseling, be sure to speak from a place of concern and use "I statements" to help soften the blow. Hearing that kind of feedback can be tough so always try to take a sympathetic stance when expressing your concerns.
You find yourself more forgetful or confused
When faced with extreme stress, depression or a host of other circumstances, frequent forgetfulness and confusion are indicators that there may be too much going on for you at the moment. This could come in the form of forgetting to pick up your kids from school or something as small as not remembering the items you needed to pick up at the grocery store. If you find yourself routinely falling into this new pattern, then it might be time to get some help.
You're having problems at work
Have you recently been written up after being thought of as a "good employee"? Do you find yourself unmotivated to complete your assigned tasks? Do you keep missing deadlines? All of these are indications that your circumstances might be getting the best of you.
Your relationships are suffering
If you find yourself arguing with your partner more often or feeling disconnected from your children or family, then it might be time to speak to a professional. If you're single, are you unhappy with your dating or sexual life? Then it might be time to get help. A professional can lend a supportive ear and help guide you in creating better relationships or maintaining those you wish to hold on to. Working with a therapist can help you explore your behaviors, patterns and come up with concrete strategies that you can try to take an empowered approach to your relationships.
Your finances are off
If you're having trouble managing your money suddenly, then therapy might be a good fit. Are you gambling money away or racking up credit card debt due to shopping sprees here and there? Are you not paying your rent or mortgage on time? These are serious signs that you may need the support of a professional to help you manage before things really get out of control.
You don't feel well
You are the expert of your own mind and body. If you find yourself feeling "off" lately, then therapy is likely a good fit for you. Everything from ongoing fatigue to excessive worry and feeling "stuck" are all good indicators that a new intervention is needed. It might be time to switch it up! Find a therapist who can help guide you into a new way of being.
While this is not an exhaustive list by any means, I hope this list has armed you with the knowledge of some of the indicators that counseling or therapy might be a good fit for you. Counseling isn't just reserved for extreme situations or illnesses, it can be helpful to all of us. There's no shame in reaching out and getting some extra support as you work through some of life's challenges. We all need that from time to time. And you never know, it may turn out to be the best decision you've ever made for yourself.
Contact Viva if you are interested in getting started with therapy.
"Do I have ADHD?"
Attention Deficit Hyperactivity Disorder, or ADHD as its commonly called, is a condition that affects many children throughout the United States each year. Unfortunately, many adults who have difficulty concentrating at work or school often go undiagnosed because ADHD is commonly thought of as a kid's problem.If you have difficulty focusing on tasks at work or even sitting still for periods of time, it may be worth both your time and energy to check in with a licensed mental health professional about the possibility of having ADHD. I have seen cases of adults who have not realized that their difficulties might actually be the result of a longstanding undiagnosed condition such as ADHD versus them just being "high energy" or "fidgety".
Here are some signs that you might have ADHD:
Frequently disorganized spaces at home or work
Difficulty maintaining intense or emotional conversations with your partner or loved ones
Poor listening skills
Frequently missing deadlines at work
Trouble starting or finishing tasks
Impulsive behavior or being "quick-tempered"
Have you asked yourself, "Do I have ADHD?" Here is a short quiz (click the link) to help you determine if you might be one of the approximated 5% of adults who struggle with ADHD.