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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 November 5, 2018

20 Best Places to Work for a Great Career in 2018

20 Best Places to Work for a Great Career in 2018

Looking for a job? There’s no doubt to the fact you will want to work with a company that appreciates you for who you are.

Well, good news. The labor market today is one that has peened up with more opportunities for advancement and personal employee improvement. This is partly due to the fact that a lot of companies have been made to understand the value of their biggest assets: the employees.

To wit, here’s a list of companies- across a wide array of industries- that have been able to develop working environments that are healthy and accommodating to workers.

Take a look at these 20 best place to work for a great career:

1. Salesforce, San Francisco, California,

    Salesforce is in the information technology business and the company ranks highest due to their commitment to learning and innovation. They are ready to try new things and everyone with a new idea is always welcome to share it at the company. The company has also been known to exhibit an exceptional approach to alignment.

    Find out more about careers in Salesforce

    2. Wegmans Food Markets Inc.,Rochester, New York

      Based in Rochester, New York, employees have been known to enjoy a sense of purpose from working here. The company has been able to achieve an optimal level of engagement across all working tiers and they’ve been able to achieve great things together. They even do deliveries.

      Find out more about careers in Wegmans

      3. Ultimate Software, Weston, Florida

        Employees get amazing benefits here but that’s not the only reason why this place is so awesome to work. Whenever there is a need or a death of an Ultipeep or any of other family members, the company shows love and support like no other.

        Find out more about careers in Ultimate Software

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        4.The Boston Consulting Group, Inc., Boston, Massachusetts

          Development is at the center of anything that goes on here. The business is about people and employees are the company’s biggest asset. Employees are able to challenge the status and also leave impacts on clients.

          Find out more about careers in The Boston Consulting Group

          5. Edward Jones, St. Louis, Missouri

            Edward Jones is admired for their ability to acknowledge history without being mired down by it. The company builds on a solid foundation but there is also a level of flexibility that allows for innovation.

            Find out more about careers in Edward Jones

            6. Kimpton Hotels and Restaurants, San Francisco, California

              Kimpton is a trendsetter in the hospitality industry. The company always strives to try something different and that perspective is welcomed there at all times. Enjoy the weekends with luxury rooms, conformable mattress, furnished and well dressed service staff. A great opportunity for job seekers.

              Find out more about careers in Kimpton Hotels and Restaurants

              7. Workday, Pleasanton, California

                Newbies will find no issues with feeling welcome and at home here as this has always been a core culture component of the IT giant. Everyone is treated like family and this fosters a sense of oneness.

                Find out more about careers in Workday

                8. Genentech, South San Francisco, California

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                  Here, employees are encouraged to be themselves. There is a feeling of care, safety, and acceptance that you get here that you can’t get at many firms. The development of an all-inclusive environment has always been foundational.

                  Find out more about careers in Genetech

                  9. Deloitte, New York, New York

                    Deloitte is one of the biggest professional service providers in the world, noted for their focus on constant learning, development and improvement. They invest in their employees and are concerned about their well being.

                    Find out more about careers in Deloitte

                    10. Baird, Milwaukee, Wisconsin

                      Baird is a financial services provide that is known for adopting a “no asshole policy’ which guides the way people relate with and respect each other, regardless of their position on the company’s hierarchy.

                      Find out more about careers in Baird

                      11. Quicken Loans, Detroit, Michigan

                        At Quicken Loans, the views and opinions of everyone are respected and heard. The organization is revered for the amount of investment they put in their team members and everyone looks for ways to grow and be better.

                        Find out more about careers in Quicken Loans

                        12. Capital One, Mclean, Florida

                          Capital One has adopted a culture that encourages employees to take risks and try new things. They foster a healthy work-life balance and associates are challenged to live better lives.

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                          Find out more about careers in Capital One

                          13. Cooley LLP, Palo Alto, California

                            Cooley LLP is a law firm known for their ability to care about the company culture and being able to develop a working environment that is empowering and fun. Cooley is known to go for the best when it comes to their employees, regardless of the occasion.

                            Find out more about careers in Cooley LLP

                            14. Southern Ohio Medical Center, Portsmouth, Ohio

                              The medical center has been known for their propensity to delegate so much to their employees, thereby providing them with the ability to grow and learn on the job. In the end, you get a workplace that is all-engaging and super fun.

                              Find out more about careers in Southern Ohio Medical Center

                              15. American Express, New York, New York

                                American Express is a firm that celebrates wins, no matter how small. Everyone is made to share the same attitude towards service and the people they are to serve, thereby making people care about what they do.

                                Find out more about careers in American Express

                                16. Adobe Systems Inc., San Jose, California

                                  The culture at Adobe Systems is one that encourages employees to develop their own ideas and get a strong viewpoint. As opposed to encouraging competition, work-life balance is fostered everywhere here.

                                  Find out more about careers in Adobe Systems Inc.

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                                  17. The Cheesecake Factory Inc., Calabasas, California

                                    The Cheesecake Factory rewards dedication and hard work. Promotions come pretty easy, and there is always space for guidance to develop your experience and skills.

                                    Find out more about careers in The Cheesecake Factory Inc.

                                    18. Sap America, Newtown Square, Pennsylvania

                                      If you’re looking for a new career path, SAP might be the best bet for you. The company is adept at recognizing value and transferable skills. And you can always look for a new path while maintaining your employment.

                                      Find out more about careers in Sap America

                                      19. NVIDIA Corporation, Santa Clara, California

                                        NVIDIA is known for looking after even the smallest of things. With even a “pets allowed” policy this company accepts you for who you are, and helps you to work within your personality. Advancement is also fostered, and you are able to collaborate effectively.

                                        Find out more about careers in NVIDIA

                                        20. KPMG LLP, New York, New York

                                          Communication and progressive collaboration are the foundation of this company’s workforce treatment. Regardless of the level you are, someone is always at the ready to help and the company rewards extra effort with gratitude.

                                          Find out more about careers in KPMG LLP

                                          All in all, it’s safe to say that you will be able to find somewhere to apply your skills (whatever they are) that is all inclusive and highly accommodative. Companies today are being made to understand how much they can get when they treat their employees right and this has opened the door to an encouraging work environment for all.

                                          Happy job hunting!

                                          Featured photo credit: Pexels via pexels.com

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