Is your stress self-induced? – Manage your job stress in 10 easy ways
What is Job Stress?
Job stress occurs due to failure in delivering required results of the job. Reasons for stress could be self-induced or caused by external aspects like your office environment, an overly-demanding boss, under performance, odd working shifts, stringent deadlines, conflicts with co-workers, etc. (More on this will be posted in the next edition).
So, the spotlight here is on self-induced stress. It is stress caused by mishandling work, setting unreasonable expectations, following wrong approach, and uncontrollable thinking.
We’ve looked into the most common causes for self-induced stress. The root cause apparently is the imbalance between what we expect and what we deliver.
Here are the 10 common concerns causing stress. So, to eliminate these, you must endeavor to bring your expectations and execution as close to reality as possible.
Ways to reduce self-induced stress explained below.
How to reduce self-induced stress?
Focusing on growth efforts:
Short-cut to success and growth is a myth. Smart work, and improved approach is rather a good way to start. Manage your growth expectations by investing more time and efforts on self-improvement methods like personal development plan. Chalk out a realistic growth plan and set short-term goals. Discuss with your supervisor. Review progress on these regularly. Put some one in charge to reprimand you when you don’t follow the plan. Take measures to follow it religiously.
You tend to complain when you disapprove of something. dishonesty, immorality, Change. As our topic is ‘self-induced stress’, Change is the focal point here.
Complainants always seem obnoxious and bad for any team that is moving forward. Believe that change is for good. Welcome change than being repulsive. See the positive side of everything and work on the drawbacks, instead of resisting new ideologies and increasing your stress levels. And if the complaints are personal, supervisors, (although don’t explicitly mention), respect the fact that you solve them in peace, unless the concern is outrageous and requires their attention.
Managing your emotions:
Unpredictable behavior at work is awry. Being composed shows maturity and your readiness for taking up bigger responsibilities. Avoid being gloomy and demotivated at one time and overly enthusiastic another time. Find your personal purpose, your intrinsic motivation in the job and you will always remain motivated and stress-free.
Being transparent not secretive:
Be fair at work. When you expect everything to be openly communicated to you, so should you follow the suit. The energy consumed in maintaining secrecy at work is more stressful than talking openly about it. (Unless of course, it is a confidential business project/task you’re dealing with).
It is good to be an excellent orate, a talker, if that’s your profession. Sometimes its hard to even realize that you derogate an important skill called “listening”, being lost in one-sided communication. Listening means understanding other’s perspectives, considering opinions, advice, methods. When you listen more than you talk, you understand better and will be able to formulate better solutions. Listening boosts your chances to grow and dilutes stress levels occurring from one-way-street-approach.
Focusing on whats Important:
It’s not uncommon, to be diverted by plenty of other interests. Having too many interests is of no use when you cannot do anything about the execution part. Or shared focus means, low performance, less efficiency, less results, hence, more stress. Its similar to being “Jack of all, Master of none”. Focusing on what is important, being aware of your strengths and centralizing your efforts in that direction leads to job effectiveness.
Commitment is a personal pledge to the work you do, which includes,
Your assurance to do the best (+)
Embracing organization’s core values (+)
Working to serve the organization’s interests (+)
When you are committed to the current job you also prove your candidacy for future opportunities. Expecting opportunities, with no value for staying committed, degrades your legitimacy as an employee and increases your chances of being “fired-first”.
Appreciation cannot be demanded, it is earned. Rather than feeling stressful for not being commended, try to excel in your job. Do more than expected. Be an achiever.
Get to the ground level of your process, gain subject expertise. Learn the best practices followed in your team. Compete with yourself. Do better than yesterday, improve your performance. Appreciation will soon follow!
Upgrading New Skills:
In this fast-paced world becoming obsolete is easy. If you aren’t updated with information around you, or not improving your job skill, or stuck with using old methods, you become superseded and easily replaceable. Even if your job is monotonous and does not allow additional time, find a way. Invest an additional hour (quality-hour) or more regularly on developing new skills. This could be cross-training, swapping roles with other team members, increasing awareness in your field, not only in your company but outside too, learning new techniques, completing online courses that add value to your job etc.
Knowing the value of team work:
In a general scenario, people reciprocate things. When you assist, your team and support them when in need, they usually tend to retaliate as an act of gratitude. Expecting help, by being less supportive to others is an illusion. Never freak out due to stress from facing opposition, or other’s unwillingness to support you. If you are deprived of it due to your past behavior, then correct it. If it’s not because of your behavior then be thankful that you learnt doing things by yourself, the hard way!
Focusing on things you can control , instead of what you cannot , is the biggest stress-buster. Have a look at the image below for better understanding.