Advertising
Advertising

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.

Advertising

‘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:

Advertising

  • 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.

Advertising

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!

Advertising

‘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.

10 Reasons Why People Are Unmotivated (And How to Be Motivated) 12 Secrets To a Super Productive Meeting You Should Know Work Smarter, Not Harder: 12 Smart Ways to Be More Productive What Your Fear of Being Alone Is Really About and How to Get over It 10 Simple Morning Exercises That Will Make You Feel Great All Day

Trending in Work

1 How to Find New Growth Opportunities at Work 2 20 Critical Skills to Include on Your Resume (For All Types of Jobs) 3 The Best Interview Questions to Hire Only the Elites 4 How to Find a Mentor That Will Help You Succeed 5 15 Smart Ways to Approach Interpersonal Relationships at Work

Read Next

Advertising
Advertising
Advertising

Last Updated on August 20, 2019

How to Find New Growth Opportunities at Work

How to Find New Growth Opportunities at Work

Career advancement is an enticement that today’s companies use to lure job candidates. But to truly uncover growth opportunities within a company, it’s up to you to take the initiative to move up.

You can’t rely on recruiter promises that your company will largely hire from within. Even assurances you heard from your direct supervisor during the interviewing process may not pan out. But if you begin a job knowing that you’re ultimately responsible for getting yourself noticed, you will be starting one step ahead.

Accomplished entrepreneur and LinkedIn Co-Founder Reid Hoffman said,

“If you’re not moving forward, you’re moving backward.”

It’s important to recognize that taking charge of your own career advancement, and then mapping out the steps you need to succeed, is key to moving forward on your trajectory.

Make a Point of Positioning Yourself as a Rising Star

As an employee looking for growth opportunities within your current company, you have many avenues to position yourself as a rising star.

As an insider, you’re able to glean insights on company strategies and apply your expertise where it’s most needed. Scout out any skills gaps, then make a point to acquire and apply them. And, when you have creative ideas to offer, make it your mission to gain the ear of those in the organization who can put your ideas to the test.

Valiant shows of commitment and enterprise make managers perk up and take notice, keeping you ahead of both internal and external competitors.

Employ these other useful tips to let your rising star qualities shine:

1. Promote Your Successes to Your Higher-Ups

When your boss casually asks how you’re doing, use this valuable moment to position yourself as indispensable: “I’m floating on clouds because three clients have already commented on how well they like my redesign of the company website.”

Advertising

Tell your supervisors about any and all successes. Securing a new contract or signing a new customer should be a cause for celebration. Be sure to let your bosses know.

2. Cultivate Excellent Listening Skills

Listen well, and ask great questions. Realize that people love to talk about themselves.

But if you’re a superb listener, others will confide in you, and you’ll learn from what they share. You may even find out something valuable about your own prospects in the company.

If others view you as even-minded and thoughtful, they’ll respect your ideas and, in turn, listen to what you have to say.

Check out these important listening skills: 13 Powerful Listening Skills to Improve Your Life at Work and at Home

3. Go to All Office Networking Events

Never skip the office Christmas party, your coworker’s retirement party, or any office birthday parties, wedding showers, or congratulatory parties for colleagues.

If others see you as a team player, it will help you rise in your company. These on-site parties will also help you mingle with co-workers whom you might not ordinarily have the chance to see. For special points, help organize one or two of these get-togethers.

Take the Extra Step to Show Your Value to the Company

Managers and HR staff know that it can be less risky – and a lot less costly — to promote from within. As internal staff, you likely have a good grasp of the authority structure and talent pool in the company, and know how to best navigate these networks in achieving both the company’s goals and your own.

The late Nobel-Prize winning economist, Gary Becker, coined the term “firm-specific,” which describes the unique skills required to excel in an individual organization. You, as a current employee, have likely tapped into these specific skills, while external hires may take a year or more to master their nuances.

Know that your experience within the company already provides value, then find ways to add even more value, using these tips:

Advertising

4. Show Initiative

Commit yourself to whatever task you’re given, and make a point of going above and beyond.

Position yourself so that you’re ready to take on any growth opportunities that present themselves. If you believe you have skills that have gone untapped, find a manager who will give you a chance to prove your worth.

Accept any stretch assignment that showcases your readiness for advancement. Stay late, and arrive early. Half of getting the best assignments is sticking around long enough to receive them.

5. Set Yourself Apart by Staying up on Everything There Is to Know About Your Company and Its Competitors

Subscribe to and read the online trade journals. Become an active member in your industry’s network of professionals. Go to industry conferences, and learn your competitors’ strategies.

Be the on-the-ground eyes and ears for your organization to stay on top of industry trends.

6. Go to Every Company Meeting Prepared and Ready to Learn

A lot of workers feel meetings are an utter waste of time. They’re not, though, because they provide face-time with higher-ups and those in a position to give you the growth opportunities you need.

Go with the intention of absorbing information and using it to your advantage — including the goals and work styles of your superiors. Respect the agenda, listen more than you speak, and never beleaguer a point.

Accelerate Your Career Growth Opportunities

A recent study found that the five predictors of employees with executive potential were: the right motivation, curiosity, insight, engagement, and determination. These qualities help you stand out, but it’s also important to establish a track record of success and to not appear to be over-reaching in your drive to move up in your company.

Try to see yourself from your boss’s position and evaluate your promote-ability.

Do you display a passion and commitment toward meeting the collective goals of the company? Do you have a motivating influence with team members and show insight and excellence in all your work?

Advertising

These qualities will place you front and center when growth opportunities arise.

Use these strategic tips to escalate your opportunities for growth:

7. Find a Mentor

With mentorship programs fast disappearing, this isn’t always easy. But you need to look for someone in the company who has been promoted several times and who also cares about your progress.

Maybe it’s the person who recommended you for the job. Or maybe it’s your direct supervisor. It could even be someone across the hall or in a completely different department.

Talk to her or him about growth opportunities within your company. Maybe she or he can recommend you for a promotion.

Not sure how to find the right mentor? Here’s How to Find a Mentor That Will Help You Succeed.

8. Map out Your Own Growth Opportunity Chart

After you’ve worked at the company for a few months, work out a realistic growth chart for your own development. This should be a reasonable, practical chart — not a pie-in-the-sky wish list of demands.

What’s reasonable? Do you think being promoted within two years is reasonable? What about raises? Try to inform your own growth chart with what you’ve heard about other workers’ raises and promotions.

Once you’ve rigorously charted a realistic path for your personal development within the company, try to talk to your mentor about it.

Keep refining your chart until it seems to work with your skills and proven talents. Then, arrange a time to discuss it with your boss.

Advertising

You may want to time the discussion around the time of your performance review. Then your boss can weigh in with what he feels is reasonable, too.

9. Set Your Professional Bar High

Research shows that more than two-thirds of workers are just putting in their time. But through your active engagement in the organization and commitment to giving your best, you can provide the contrast against others giving lackluster performances.

Cultivate the hard skills that keep you on the cutting edge of your profession, while also refining your soft skills. These are the attributes that make you better at embracing diverse perspectives, engendering trust, and harnessing the power of synergy.

Even if you have an unquestionably left-brain career — a financial analyst or biotechnical engineer, for example — you’re always better off when you can form kind, courteous, quality relationships with colleagues.

Let integrity be the cornerstone of all your interactions with clients and co-workers.

The Bottom Line

Growth opportunities are available for those willing to purposely and adeptly manage their own professional growth. As the old adage says,

“Half of life is showing up.”

The other half is sticking around so that when your boss is looking for someone to take on a more significant role, you are among the first who come to mind.

Remember, your career is your business!

More About Continuous Growth

Featured photo credit: Zach Lucero via unsplash.com

Read Next