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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

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Robert Locke

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5 Powerful Ideas on How to Be Productive at Work

5 Powerful Ideas on How to Be Productive at Work

Not being able to stay productive at work is a problem that everyone runs into at some point; no matter how much you like your job, there are certain factors that prevent you from staying at maximum proficiency throughout the whole day.

A lack of productive focus at work can lead to extra stress on yourself, missed deadlines, passed opportunities, raise denial, demotion and even termination.

So, if you are someone who has trouble with your productivity, here are five effective tips on how to be productive at work:

1. Take breaks

First and foremost, it’s important for you to take regular breaks. Trying to work throughout the whole day will tire your brain, which will then cause you to doze off and think about something else.

If you keep working your brain, it will fill up and get jumbled with information—sort of like a computer hard drive. Taking a break would be like resetting your computer so that it can start afresh, or de-fragmenting the data so that all the information is in order.

This is a great thing because it allows you to solve problems you were unable to solve previously, by seeing it differently; if you are able to organize your thoughts properly, you will be able to take in new information more easily.

There have even been studies about methods of saving time and staying proficient, and taking breaks is one of the leading factors.

According to Christine Hohlbaum, the author of The Power of Slow: 101 Ways to Save Time in Our 24/7 World, eating lunch away from your work area every day will greatly increase your productivity. Eating in your work area will give you the illusion that you are working, but whether you like it or not, your brain will begin to wander and think of something else and then you will be working tirelessly with no progress.

It’s important to take breaks before and during work too: if you come to work in a rush because you woke up late, your mind will not be mentally prepared for the day ahead, and you will spend the first 10 to 15 minutes trying to get organized and composed before you can actually start working.

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Instead, you should try to wake up 20 minutes earlier than the time it would take you to “just get” to work. Take that time to stare off into space and not worry about anything.

If you do this, your brain will be empty and ready for all the challenges it has coming for the next few hours.

If your employer only allows a set amount of breaks during the workday, that doesn’t mean you can’t just get up and walk around for a quick break every now and then.

Even if it’s only 5 minutes, it will refresh your brain and you will gain renewed energy to do your job.

Learn more about The Importance of Scheduling Downtime.

2. Pace yourself and balance your workload

One problem that most people run into is that they underestimate the amount of work they have to do, and end up doing 50% of the work in the last 20% of the time they have to do it. This is due to an issue of balancing one’s workload.

When you receive a project, or are doing a job you normally do, take some time to really plan out your work schedule.

Consider how much time it took you to do this last time; determine how you can break the project into smaller parts and which can only be accomplished on certain days, and whether anything might come up that could interfere with your plan.

All of these questions are important for starting on a project, and when answered, they will help you stay productive throughout each day.

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For example, if you needed to design a project to map out the amount of aid offered in various regions after Hurricane Sandy, you can break it up as follows:

You will need to know what organizations are offering help to begin with, how much aid those organizations gave or plan to give, which regions were hit by Sandy, and which regions suffered the greatest losses.

You start this project on a Thursday and know you have until Tuesday to gather this information.

In order to stay productive, you need to plan out your work week—now you know you can find out which organizations are involved in helping the Hurricane Sandy Victims any day since that information is online, but gathering information on the organizations may require you to call them.

Since phone calls can only be done during week days, you have to plan on gathering all of that information before the weekend comes.

That is just one example of a situation in which pre-planning your project will help you stay productive; had you researched the affected regions first, you would not have received the info on the organizations until the weekend, and may have missed your chance to call them.

That, in turn, would have wasted time you could have spent working on this project to finish it.

Knowing what you need to do, when you can do it, and how long it will take you, is important in balancing your workload and being more productive and efficient.

3. Put your work first

This is an issue that usually occurs with young people who are new to the workforce: they’re often tempted with offers to go out at midday, and then come back lost in thought and unfocused on their work-related tasks.

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While it is important to take breaks, your breaks should consist of you clearing your mind, not loading it up with other less important information—like sports.

However, that is not the only situation where you need to worry about putting your work first before all else.

In a work environment, the senior employees will oftentimes push some of their menial tasks onto the newer employees. If you fall into that category, you need to know that their work is not your work, so if you have tasks that need to be done, you need to do it first.

If you are a new employee, you must learn to say no to other people even when it means you may not be in their good graces anymore. You can help others out once your work is done, but you are paid to do your own work, not anyone else’s.

4. Don’t open your browser unless you need them

In this day and age, everyone is constantly monitoring their social network. This is a major pain point for companies, which is why many don’t allow employees to access their social networks on company workstations.

When you are at work, disconnect the internet from your phone and keep your browsers closed so you’re not tempted to log onto your social media accounts or browse any sites that are not work-related.

If you keep your browsers closed and phone tucked away, only to be used in an emergency, you will find yourself being a more productive employee right away. 

5. Try to be happy and optimistic

If you always have a negative outlook on life, you will be more distracted and less motivated to get work done, so it’s important for you to start your day off right.

This can be done by having a good breakfast or by taking time in the morning to watch one of your favorite TV shows before work.

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If you are happy, you will find yourself able to work much more productively as your mind won’t wander into worrying about something else.

Also, if you stay optimistic and keep telling yourself that you can do whatever you set your mind to, the tasks will seem much less daunting and will go by much more quickly.

Take a look at more effective ways to stay positive at work:

15 Ways To Stay Positive At Work

Happiness and optimism are the keys to being a productive and happy employee.

All in all, heed the five tips above and you will find yourself being one of the most productive people at your company.

While you do not need to master them all, each and every one of them will help you become a better and more efficient employee.

Featured photo credit: Pexels via pexels.com

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