Anxiety disorders are common and affect about 40 million adults in the United States each year, according to the American Anxiety & Depression Association. But the sheer volume of people experiencing anxiety symptoms on a regular basis and in any life situation — including work — does not necessarily make reality more comforting. However, being aware of the common stressors or factors that can trigger an anxiety episode may make coping easier.
Performance psychologist Haley Perlus, PhD, works with athletes as well as fitness professionals to help them overcome mental barriers and says that seven specific work-related stimuli tend to recur over and over again that prevent people from being effective in each hand work.
“There are types of stress that put people beyond their ability to perform daily tasks,” says Dr. Perlus. “It’s very important to understand what kind of stress you face in the workplace, so you know how to be resilient.”
Read below to find out what these seven work-related stressors are, as well as Dr. Perlus to treat everyone.
These are the “Big 7” related to work stress, according to a psychologist
1. Having a boss based on fear
“Fear-based bosses are not leaders. “They drain energy,” says Dr. Perlus. “They have a quick temper, they focus on problems, they complain and threaten.” Knowing this, it is not difficult to understand why this can cause stress at work. “Talking to you harshly every day is not a way to live. “It is abusive and stressful.”
What to do about it: Her advice? If it’s not a job you are fully committed to, consider filing a complaint with Human Resources and resigning. If it’s a job you need or really want to keep doing (or maybe it’s a less extreme situation), Dr. Perlus suggests finding an avenue to highlight your strengths in a leadership role. You may not be your own boss, but you may be able to lead a project and measure it in your victories – something that can help you reduce your stress to a manageable level.
2. Observing colleagues’ cliques
When you walk into the office and notice a version in the workplace of a Bad Girls vibe, can create an uncomfortable environment. “Some work cultures include gossip, passive aggression, sabotage, sabotage and verbal piercings that would compete with any high school class,” says Dr. Perlus.
What to do about it: If you are being targeted or left out, it is easy to see how this can make you feel anxious. If you are not the target but still observe the clicks, this can also cause anxiety feelings associated with the feeling that you are working in a toxic environment. Either way, Dr. Perlus suggests remembering that work is just work. “If your job is consistent, align with others who are focused and keep your eyes on the prize,” he says. “When you hear a group of colleagues gossiping, politely justify yourself.”
3. Troubleshooting technology problems
When your work is heavily reliant on technology, accidents can cause delays at work – something that can make you worry about being able to get your work done on time. True, this can be bypassed-but not unless you’re a techie who knows what he’s doing.
What to do about it: “Focusing on yourself is a great technique that helps to delay the reaction time to stressors,” says Dr. Perlus. “Before hitting the copier, take a step back, count to five, breathe and rotate to correct anything that may be wrong or to find someone who can help.”
“You can be the most visible, extroverted person and still have stress when it comes to presenting to a team,” says Dr. Perlus. “The presentation is stressful in itself.” The good news is that a little practice, a change of perspective and preparation can help a lot.
“You can be the most visible, extroverted person and still have anxiety when you are going to present in a group. The presentation is stressful in itself “. —Haley Perlus, PhD, performance psychologist
“You can approach a presentation as a threat or as a challenge,” says Dr. Perlus. “When you perceive it as a threat, you will feel some anxiety. But when you see it as a challenge, you start thinking about how you can do the best you can. “
What to do about it: Some tips for preparation and practice: “Give yourself enough time to gather key points. “You could also mentally rehearse your presentation while doing other irrelevant activities,” says Dr. Perlus. Or you could even record yourself to see what you would like to change when delivering the presentation.
5. Having a great movement
A 2018 study published in American Journal of Preventive Medicine found that higher travel time was associated with reduced sleep duration and regularity. Given that sleep is vital to well-being, it is no surprise that long commutes are among Dr. Perlus’s list of work-related stress factors.
What to do about it: If you can not work from home to reduce commuting for some or all of the workdays, Dr. Perlus suggests using your commuting time as a learning opportunity, which can make you feel more autonomous and less anxious. “If you drive to work, turn off the negative news talk radio and choose interesting podcasts or audiobooks,” he says. “If you go by bus or train to work, you can read a book or watch a show on the iPad.”
6. Going on business trips
Many people see travel as an opportunity to unwind and spend time doing what they love. When it comes to doing something for work, however, Dr. Perlus says there can be stress around packing, flying, and being late. And although you can not control the weather, a change of perspective can be helpful here as well.
What to do about it: “It would be good to see it as a time of recovery [people in your personal life]- and I’m not saying that badly. “We all need recovery time,” says Dr. Perlus. “Then, when you get [back], you have already recovered because you were alone. So enjoy this time travel to work. Embrace it for what it is. “
7. Quotas must be complied with
When you work as hard as you can to achieve corporate goals and you are shy, it can not only overwhelm your spirit, but it can also make you feel anxious about job security. Again, this is one of those work-related stresses that is mostly out of your control — but it still exists, as always, something can you do.
What to do about it: “Setting easier goals can be helpful. “When you set a goal that is just below what you think you are capable of, you still have to exercise high energy and also have a high sense of control,” says Dr. Perlus. This way, adds Dr. Perlus, you are more likely to feel complete rather than anxious. However, he warns, you want to make sure you do not set goals very easy as it may inadvertently make you bored.
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