Does stress affect your efficiency at work?
Maybe you hear from your boss – “You’re not trying!”, “You are lazy lately!” Even if it were true, the reason for this may actually be stress, not that they are demanding too much from you or that you cannot deliver.
Stress can arise from any task that is overwhelming you at the moment because your emotions are out of control. You try to be perfect at all times, and that also causes stress, a sense of guilt that the task is not completely done, just as you would like. Many times, the boss does not actually require this perfection of you, but it is firmly installed as an idea in your head. Excessive perfectionism. It manifests itself both in professional and private life. Effectively poisoning our lives from trying to achieve the unattainable.
Are you immune to stress?
Do you deal with small situations, or do they turn into big problems that block your actions?
Some “healthy” stress is needed to motivate action, but preferably the positive ones that mobilizes us, not the negative ones that destroys us.
An intelligent employer will increase the efficiency of employees’ work by participating in training to reduce stress and improve efficiency.
We can distinguish several definitions of stress, starting from stress as a response to the effects of outside stressors (psychological and physiological responses), stress as a process (relations between a given person and the environment) and stress as a stimulus. The two basic definitions of stress are: – eustress (the one that positively motivates us to action) and – distress (which has a negative effect and is the body’s reaction to various types of threats).
1. Physical activity will reduce the level of the stress hormone (cortisol) in your body and increase the level of endorphins (the happiness hormone).
How to make endorphins? increase the number of heartbeats to 120-180 times per minute for half an hour a day. Walk at a brisk pace for 20-30 minutes a day.
2. Plan your way to relax? Maybe your body rests best and fights stress when you treat yourself to a massage with fragrant oils, listening to your favorite music, dancing, singing, reading a favorite novel, playing sports …?
3. Proper nutrition has an impact on our stress levels. Drink the right amount of water a day (about 2 liters). A dehydrated body produces more cortisol (the stress hormone). Plan your day so that you are not rushed unnecessarily: get up earlier and calmly listen to your favorite music in the morning and eat breakfast. Replace drinking coffee with green tea.
4. Sleep affects stress and stress affects sleep. It can be a vicious cycle if uncontrolled. We need 7-8 hours of sleep. It is best to go to bed at the same time. Take the phone out of the bedroom is a source of stress. Fall asleep to soothing music.
5. Write down your emotions. Put your frustrations down on paper, you’ll be instantly relieved and your nerves will regain control. And after 2-3 hours, read it again and you will see that you have distance to it. You can crush a piece of paper, tear it into pieces and throw it away. Simple Relief?
6. Pay attention to how you communicate with the environment. Communication has a huge impact on people. but – Instead of saying: “I will do it, but it will take me a week” say: “I will do it and, in a week, it will be ready, is this solution suitable for you?”.
I’ll try – You don’t really expect a trial effort, only to be able to provide a solution! Avoid this word and you will reduce stress for yourself and the interlocutor.
Unfortunately – Instead of saying “Unfortunately, I don’t see such a possibility,” say “Of course I care about it, but realistically, I don’t think there will be such a possibility anytime soon.”
7. Contemplation Meditation will help you deal with stress at any time and place.
8. Assertiveness If you can’t say “no”, it’s time to seek the help of a professional.
- Are you suffering from constant perfectionism?
- Do you have to take into account every little detail?
- And are you preoccupied with doing everything right?
The real beauty lies precisely in the art of letting go, and it can be found beneath an imperfect surface.
Though initially grim, in the 15th century the meaning of the Japanese art of “wabi-sabi” was transformed into what we know today: finding joy in solitude, appreciating nature, praising old wisdom, accepting that things come and going, and loving them honestly, sincerely, and deeply as long as they last.
Personally, I prefer the most attractive features of this outlook on life – modesty (even severity), subtle grace, acceptance, down-to-earthness, and peace.
For example, Japanese poetry is almost inevitably asymmetric. Poetry of brevity and profundity. Let me illustrate here the most famous example – Haiku – a short, three-line piece by the famous Matsuo Basho:
“Stary Staw“
Old silent pond
The frog jumps into the pond
Splash!
Silence again.