anxiety at work
How to manage stress at work?
Understanding the Difference Between Stress and Anxiety
Firstly, it's important to distinguish between "anxiety" and "stress." While the difference might seem slight, it's worth clarifying. Anxiety is defined as a state causing intrusive (and sometimes extreme) questions about future events. Stress, on the other hand, is described as a temporary state causing cognitive disturbances and various physiological reactions in response to a situation. However, a person who feels anxious about a particular event may not necessarily feel stressed by it. Anticipating a situation can generate anxiety but may also completely dissipate when facing the situation. Generally, anxiety is seen as a latent phenomenon, whereas stress is considered temporary.
Differentiating Good Stress from Bad Stress
Let's first examine the different effects of stress. At first glance, stress might seem to negatively impact a given problematic situation. For example, when imagining a student stressing over an exam, it seems logical to think that their stress will impair their performance. However, this isn't entirely accurate or the complete picture. Numerous studies conducted in stressful situations, like taking an exam, show that stress can affect success in various ways. With equal skills and in a controlled setting, there is an observed increase in cognitive abilities with rising stress levels. This correlation is observable up to a certain point. Indeed, this "bell curve" phenomenon indicates that at a certain level of stress, it becomes difficult to manage, and cognitive abilities start to decrease. The same phenomenon occurs in the workplace when faced with a stressful situation. As long as you are in a sufficiently controlled knowledge zone, it will likely be good stress, pushing you to excel and naturally apply what you know. In contrast, if you are tasked with missions lacking a clear framework, that's where the risk of excessive stress might emerge.
Managing Stress with Colleagues
When joining a new organization, navigating relationships with colleagues can be challenging, especially if you're naturally prone to stress. To avoid initial pitfalls, the key is simple: don’t set overly ambitious goals for yourself. Take time to get to know each colleague and avoid exaggerating your persona to make a good impression. Familiarize yourself with your team and distant colleagues gradually. Your goal isn't to be seen as the best colleague of the year but to do your job well. So, avoid unnecessary stress from personalities you haven’t chosen and give of yourself as genuine connections develop over time.
As time passes and colleagues become a significant part of your daily life, balancing work relationships with job performance can be tricky. The closer you get to your colleagues; the less stress does not necessarily diminish with discussions or shared projects. The reciprocity in achieving objectives can add emotional layers beyond the sole aim of daily tasks. Stress can intensify in certain relationships, complicating project progress. As personalities assert themselves, approaching a colleague for a project or question can be stressful. To manage stressful situations with colleagues effectively, try to remove the emotional aspect that could sabotage necessary professional relationships. Be understanding yet factual. Ask your questions, work efficiently, but maintain enough distance to focus on the objective at hand. For stressful blockages with a colleague, consider how another person might handle the situation for an external perspective, helping you find pragmatic solutions to complex, stressful situations.
Hierarchy as a Significant Source of Stress
Hierarchy often represents the most stressful aspect of work. Colleagues can be tough, hard to understand, tired, anxious, unfriendly, or unkind. But facing your superiors presents a different challenge. Despite the principles of autonomous corporations or modern management methods that suggest equality, the reality is often different. Hierarchical decisions can be arbitrary and destabilizing. How can one feel comfortable and unstressed knowing that reactions or decisions are often beyond one's control and understanding?
When dealing with management, whether in executive meetings or one-on-one, opt for emotional detachment. Many employees and managers are highly emotionally involved in their work, especially with the increase in digitalization and accelerated processes. When facing a manager who scrutinizes your results, objectives, and abilities, act pragmatically. View them with compassion and manage your area of responsibility effectively. Assure them, manage your role well, and focus on what works and what you’re certain of. Retreating emotionally allows you to act professionally and as an expert in your field.
Performance: How Far Should We Go?
Work stress and performance are unfortunately closely linked in our society. The demand to do more, faster, cheaper, with more precision, closer to clients, more eco-friendly, and with greater corporate and social engagement never ends. But what about humanity in all this? The rise of information and communication technologies has led to the analysis of every minor detail in business. Companies are inundated with figures and results. While performance and profit are essential for a business, what about the human cost of increasingly perverse management methods? What level of stress can we truly handle for the company's benefit?
Managers are encouraged to attend time management training, but aren’t they already doing their best? Employees are asked to participate in relaxation sessions to feel less stressed, but shouldn't we question why stress and burnout are increasing? It seems we’ve got it backward. Modern companies, overwhelmed with ridiculous amounts of stress, make employees pay the price. Always question whether initiatives intended to make you feel better or facilitate work genuinely contribute to your well-being. Weigh the pros and cons and consider whether a “kind” gesture might increase your workload or company involvement.
Preventing the Slide into Anxiety
To manage predictable stress situations effectively, the ideal approach is to prepare for potential issues. Being naturally stressed by judgment is normal and even positive. However, total unpreparedness in a situation only amplifies stress. Frequent and unanticipated stressful episodes can lead to the development of anxiety disorders. Analyze the frequency of stressful events at work and whether you often find yourself unprepared for what’s ahead. Repeated uncontrolled and repetitive stress episodes could lead to an anxiety syndrome, leaving you in an uncomfortable position. Take care of yourself daily, analyze your reactions, and step back from your emotions when they start to dominate your professional life.
Anxiety in the workplace is a growing concern, with the fast-paced demands of modern careers often leading to stress and, if unchecked, anxiety disorders. Understanding how to effectively manage stress in predictable situations can prevent this slide into anxiety, enhancing not only your professional performance but also your overall well-being.
Understanding Stress and Anxiety in the Workplace
Stress is a natural response to challenges and can be a motivating force. However, when stress becomes frequent and overwhelming, it can contribute to the development of anxiety disorders. It’s essential to recognize the signs of mounting stress and employ strategies to manage it proactively.
Analyzing Stress Patterns
Begin by analyzing the frequency and triggers of stress in your work environment. Keep a log of situations that cause you stress, noting how you respond and how prepared you feel. This self-awareness is the first step toward gaining control over your reactions.
Step-by-Step Strategies to Manage Stress
Preparation and Planning
Identify common stressors in your job
Develop a plan for addressing these stressors proactively.
Role-play or mentally rehearse for situations like presentations or difficult conversations.
Building a Support System:
Establish a network of colleagues for support.
Seek mentorship within your organization.
Consider professional coaching to develop personal coping strategies.
Daily Self-Care:
Implement a routine that includes exercise, nutrition, and adequate sleep.
Practice mindfulness or meditation to stay grounded.
Schedule regular breaks throughout the workday to recharge.
Emotional regulations
Learn techniques for emotional regulation such as deep breathing or progressive muscle relaxation.
Create a list of coping statements to counter negative thoughts.
Engage in reflective practices to understand and manage emotional responses.
Professional Development:
Invest in skill-building workshops to improve competence and confidence.
Set achievable goals and celebrate small victories to build a sense of accomplishment.
Conclusion:
Managing stress in the workplace is not about eliminating stress but about preparing for it and responding in a way that prevents anxiety. By understanding your stress patterns, preparing for predictable stress situations, and engaging in regular self-care, you can maintain control over your work life and prevent the slide into anxiety. Remember, it's not the stress that counts; it's how you handle it.
