9 Ways To Say No To Work Stress

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You know the scene. You lot work a 16-hour day and yous are stressed out. The fear of losing your job prevents y'all from refusing more work, projects and responsibilities. Just what is the consequence? You are at high risk of suffering from depression, stress-related illnesses and your relationships suffer. You accept set a dangerous precedent and your company may assume this is your normal workload.

I study by the UK mental health charity,Listen, found that more than lx% of those surveyed felt that management was of no aid at all. The sad fact is that many line managers haven't a inkling as how to manage their employees. Your director is not going to alter merely you are! Time to call a halt. Here are ix ways to say no to work stress.

'Y'all tin never cross the ocean until you accept the courage to lose sight of the shore.' – Christopher Columbus

1. You must make a option

The work volition non subtract. In fact, you can expect a tsunami and your boss will even so exist just as unsympathetic as before. This is why you have to brand a option now. Thinking that you lot take no choice but to slave away is like letting yourself sink into quicksand. But you have the ability to choose not to impale yourself.

'I promise y'all null is as cluttered every bit it seems. Nothing is worth your health. Goose egg is worth poisoning yourself into stress, feet, and fright.' – Steve Maraboli

2. Start prioritizing at present

Yous accept taken on too much and cannot cease all the projects within the set deadlines. Time to prioritize and starting time making a listing. At the first of the day, make a list of everything yous have to exercise, fifty-fifty the small-scale stuff. Then decide what goes to the superlative, because of urgent deadlines. Then try and delegate any small-scale jobs. Resolve to check emails simply at gear up times during the day. Avoid multitasking and reacting to work as information technology shows up.

At the end of the twenty-four hours, review your list and offset to make a list for tomorrow. This is the method preferred past Paula Rizzo which you can see on the video hither.

3. Larn how to say no

Your dominate asks y'all to practise some other task. Y'all are afraid of confrontation and you lot are worried that your colleagues may resent your refusal. Merely you are the one who is going to endure. You lot are at adventure of dissentious your career when you brand mistakes or miss yet some other deadline. Hither are some ways that you lot tin can say 'no' in the most assertive, nonetheless diplomatic way:

• Mention one urgent project that is taking upward all your time.
• Suggest a dissimilar time limit for the proposed extra work.
• Don't utilize the give-and-take 'no' direct.
• Don't be apologetic or feel guilty.
• Point out the risks of missing other more pressing deadlines.
• Mention what you need help with to cease the most urgent task.
• If you are nervous virtually a verbal refusal, ask for fourth dimension to think near it and then answer by email, stating some of the reasons mentioned higher up.

four. Set boundaries

Brand sure that you lot are getting breaks and having a decent tiffin pause. Avoid snacking at your desk-bound. Remember most working long hours. Is it worth it? Consider this:

• Your productivity goes downwards as darkness falls.
• You make more mistakes when tired.
• You are putting your career at risk.
• Y'all are not managing your time properly.
• Your mood gets worse and worse and amercement relationships with colleagues.

five. Talk about the problem

Confide in a trusted colleague, friend or your partner. Try to examine what is happening. Are in that location ways that you lot tin can improve your piece of work procedures?

vi. Practise

Make a firm decision to stop working at a sure time a few days of the week. Work out in the gym, go for a walk or meet a friend for a chat. Doing do will release the endorphins and automatically lift your mood. Remember that if y'all are tired, hungry or in a bad mood, your productivity will exist negatively afflicted. It is much better to work shorter hours more efficiently.

seven. Deal with anxiety

Let's imagine you have to give a presentation and you are extremely nervous about information technology. Latest research suggests that trying to calm yourself may non be the best strategy. If you admit that you are excited and get psyched upwardly past accepting that, then surprising things brainstorm to happen. The study washed by the Harvard Business School suggests that the feet remains but the combination with the excitement seems to control the nerves. Participants who did this all performed better than those who were trying to calm downwardly.

You can experiment and run into what works best for y'all. Many people nevertheless benefit in taking a calming supplement such as Bach'south Rescue Remedy or chamomile.

viii. Take a holiday

You must be joking!  Look at the statistics. If people looked after their stress levels, just past taking time off or using their fourth dimension ameliorate, then the economy would start to boom again. Estimates by the European Spousal relationship have calculated that equally much as 60% of lost days caused by absenteeism are due to stress-related illnesses.

The Britons piece of work the longest hours in the whole of Europe and they take reached the unenviable tape of putting in well-nigh 40 days of overtime every year which is unpaid!

9. Start with pocket-size changes

It is unlikely that your workload volition be dramatically reduced, even if you threaten to get out. Your manager will not alter either. The best solution is to first by making small changes, such as time management or learning how to say no to a crushing workload. You are in the frontline. Look after yourself. Nobody else will!

'It is non stress that kills u.s., information technology is our reaction to information technology.' – Hans Selye

Featured photo credit: Sleeping pills/Dean via Flickr

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Source: https://www.lifehack.org/articles/work/9-ways-say-work-stress.html