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9 Ways To Say No To Work Stress

9 Ways To Say No To Work Stress

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

One study by the UK mental health charity, Mind, found that more than 60% of those surveyed felt that management was of no help at all. The sad fact is that many line managers haven’t a clue as how to manage their employees. Your manager is not going to change but you are! Time to call a halt. Here are 9 ways to say no to work stress.

‘You can never cross the ocean until you have the courage to lose sight of the shore.’ – Christopher Columbus

1. You must make a choice

The work will not decrease. In fact, you can expect a tsunami and your boss will still be just as unsympathetic as before. This is why you have to make a choice now. Thinking that you have no choice but to slave away is like letting yourself sink into quicksand. Only you have the power to choose not to kill yourself.

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‘I promise you nothing is as chaotic as it seems. Nothing is worth your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.’ – Steve Maraboli

2. Start prioritizing now

You have taken on too much and cannot finish all the projects within the set deadlines. Time to prioritize and start making a list. At the start of the day, make a list of everything you have to do, even the small stuff. Then decide what goes to the top, because of urgent deadlines. Then try and delegate any minor jobs. Resolve to check emails only at set times during the day. Avoid multitasking and reacting to work as it shows up.

At the end of the day, review your list and start to make a list for tomorrow. This is the method preferred by Paula Rizzo which you can see on the video here.

3. Learn how to say no

Your boss asks you to do another task. You are afraid of confrontation and you are worried that your colleagues may resent your refusal. But you are the one who is going to suffer. You are at risk of damaging your career when you make mistakes or miss yet another deadline. Here are some ways that you can say ‘no’ in the most assertive, yet diplomatic way:

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  • Mention one urgent project that is taking up all your time.
  • Suggest a different time limit for the proposed extra work.
  • Don’t use the word ‘no’ directly.
  • Don’t be apologetic or feel guilty.
  • Point out the risks of missing other more pressing deadlines.
  • Mention what you need help with to finish the most urgent task.
  • If you are nervous about a verbal refusal, ask for time to think about it and then reply by email, stating some of the reasons mentioned above.

4. Set boundaries

Make sure that you are getting breaks and having a decent lunch break. Avoid snacking at your desk. Think about working long hours. Is it worth it? Consider this:

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

5. Talk about the problem

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

6. Exercise

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

7. Deal with anxiety

Let’s imagine you have to give a presentation and you are extremely nervous about it. Latest research suggests that trying to calm yourself may not be the best strategy. If you acknowledge that you are excited and get psyched up by accepting that, then surprising things begin to happen. The study done by the Harvard Business School suggests that the anxiety 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 down.

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You can experiment and see what works best for you. Many people still benefit in taking a calming supplement such as Bach’s Rescue Remedy or chamomile.

8. Take a holiday

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

The Britons work the longest hours in the whole of Europe and they have reached the unenviable record of putting in about 40 days of overtime every year which is unpaid!

9. Start with small changes

It is unlikely that your workload will be dramatically reduced, even if you threaten to leave. Your manager will not change either. The best solution is to start 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!

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‘It is not stress that kills us, it is our reaction to it.’ – Hans Selye

 

Featured photo credit: Sleeping pills/Dean via Flickr

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on May 23, 2021

10 Best Free Job Apps You Need For Effective Job Hunting

10 Best Free Job Apps You Need For Effective Job Hunting

Seeking for the right job but not sure how to do it in a more effective way?

Try job search apps!

To make the job hunting process easier, I’m recommending 10 best job apps that can help you look for the right match anywhere at any time. The best of all? They’re all free!

1. jobandtalent

jobandtalent

    Great for browsing new jobs as you commute home via subway, bus or carpool, the jobandtalent app is like a Pinterest for job seekers.

    Easily browse, save and revisit job postings from your smartphone and receive notifications about jobs that match your professional qualifications.

    Download it for iOS and Android.

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    2. Jobr

    jobr

      This job hunting app is unique in that it lets you anonymously browse job listings based on your professional resume. If a company that you like also shows an interest in you, the app let’s you chat directly with a company rep. Great for getting your foot in the door and making a memorable impression.

      Download it for iOS.

      3. Monster Job Search

      monster job search

        I’m a big fan of Monster. It’s one of the first job sites employers think of when they want to list a new position online. The Monster Job Search app functions pretty similarly to the normal website, so it’s very easy to use for not-so-tech-savvy job hunters.

        Download it for iOS and Android.

        4. Jobs and Career Search

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        job and career search

          This is a good, simple app for browsing global locations for your next job. With a job index of more than 50,000 jobs listed globally, this app is a good choice if you are moving to a new area and want to line a new job up quickly.

          Download it for iOS.

          5. Hyper Networking Groups

          hyper networking groups

            This job hunting app isn’t so much a job hunting app as it is a connections hunting app. It’s great for learning who’s who in your desired field and forming connections. It also shows you how you and your industry connections are connected via your social networks, so you can follow up with them on your other social sites.

            Download it for iOS.

            6. CardDrop

            CardDrop

              CardDrop is an awesome job hunting app that let’s you digitally drop and pick up virtual business cards. This app is great for helping you make new connections at seminars, interviews, meetings and conferences. You can also attach social media profiles to the cards you pick up or send to enable easier connecting on social networks.

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              Download it for Android and iOS.

              7. Job Interview Questions

              interview questions both

                Okay, so this app looks kind of outdated, but it’s super useful for getting you into the swing of answering any kind of interview question that is thrown your way. The big benefit of using this app is that it explains to you what your interviewers motivations might be for asking you a specific kind of question. Learn what your interviewer is looking for in your answers and be more prepared for the real interview when the time comes.

                Download it for Android.

                8. 101 Interview Questions and Answers

                101 both

                  This app is great because it provides guidance about the kinds of answers you should give for each kind of question. Think of it as an essay rubric but for job interview questions.

                  Download it for Android.

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                  9. Job Interview Question-Answer

                  q and a

                    Feeling confident with your text-answered interview questions but concerned about doing the face-to-face interview? This app prepares you for interacting with your interviewer by simulating an employer asking you questions.

                    You can record your response and see what you look like to the interviewer to understand what movements, vocal pauses, etc. you need to work on.

                    Download this app for iOS and Android.

                    10. HireVue

                    hirevue

                      HireVue is a great job hunting app for those times when your interviewer wants to get some preliminary questions out of the way.

                      When an interested employer wants to interview you, they send you a request via HireVue and you can answer it in your free time, when you’re ready. Your interview might consist of a some FaceTime, some multiple choice questions or open-ended text answers and can be completed and sent to the interviewer when you’re finish.

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                      Download it for Android and iOS.

                      Featured photo credit: Yura Fresh via unsplash.com

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