- 1 Stress at work: the real reasons of overloading
- 1.1 Stress – what happens in the body and what you can do specifically about it?
- 1.2 As our body reacts to stress? What happens in our bodies during stress?
- 1.3 How to relieve stress
- 1.4 Ways to relieve stress at the workplace:
- 1.5 Stress Management: How to tell your enemy within – the stress?
Tags as deadlines and workloads emerge again when the stressors at work are under scrutiny. But what really leads to occupational mental illness?
In an interview, the psychologist Andrea Lohmann Haislah, author of the found “Stress Report Germany 2012”, some answers. Read their statements, as in everyday work creates stress and how we can relieve itself. You will also learn what employers need to look in the future, so that their employees are not sick.For that reason alone everyone should know the reasons for overloading and take it seriously.
So far, the science could not give any reasonable answer to what stress is actually – and what causes we feel it and he charged us to disease. Andrea Lohmann Haislah defined “psychologically stressful work” as follows:
If more of us will be called, as we believe that they can afford, creates stress. But demanding or high load do not automatically lead to emotional or physical exhaustion.
To explain why the soul in certain work situations no longer cooperates, has the psychologist attention to the stress research. This deals with the balance between requirements and resources.
When one of these resources is considered the leeway over which the individual worker has – if he, for example, divided its task stint himself and breaks may specify. The stress research focuses on social assistance, which is available by colleagues at work. The communication with superiors also plays an important role. However arises between the resources and the requirements of an imbalance, we feel stress.
It follows that strenuous jobs with numerous challenges may be less harmful than a simple but highly regulated labor. From the previously mentioned study, it is clear that engineers and scientists are psychologically very heavily loaded. The reasons for this lie in the high performance and deadlines and the requirement to have to do different things in parallel. But precisely this profession are in the “Stress Report” the least health problems to.
In contrast, complain personnel performing only simple tasks, greatly stresses such as time pressure or multitasking. This is particularly useful for jobs with little room for maneuver and hardly noticeable social support to fruition.
The psychologist explained that a good working environment in coping with stressful situations can have a relaxing effect. Nevertheless, no one can “draufpacken without end.” Recreation is an important factor to prevent mental and physical exhaustion.
As regards the responsibility of employers to counter work-related mental stress, Andrea Lohmann Haislah recommends that enterprises make a risk assessment. This also calls for the legislature in § 5 of the OSH Act, by expressly psychological stress involving. In plain language this means, to take account of the variety of tasks and requirements in the job everyday.
This is not simply because the activities and sectors differ widely. Therefore, every company must start with yourself and see what physical and moral hazards there are with him on the spot. And it leads to the question of: What can we do about it? What is the time pressure in the company, part of the sample to the test – as the length of working hours . The company should also ask whether the individual work processes are designed on a human scale type.
For stress there is no thermometer
Really satisfying the statements of the expert are not really, right? The interviewer calls them “very vague”.In reply, Andrea Lohmann Haislah: ” . We do not have a thermometer for stress prevention of the rod does not exist. Of course it is much easier to detect physical stress. But the work is changing. Take the spiritual emotional demands in almost all areas, in different forms. Many appointments, e-mails and phone calls, but also cumbersome organizational structures make the job more stressful. Even more so if the employees see no chance to engage constructively. ”
Quoted to much “meaningfulness” of work addressed, says psychologist to see sense in his work, is of course a source that one can rely to keep their own souls in the Lot. So finally it was no coincidence that people without jobs are affected by mental illness in Germany most. Even this is a proof of how could “meaningful and even value-creating act work”.
We ask you: What factors in job worry because with you for the most stress? You belong to the employees, in which occupational diseases have already been diagnosed?
More and more people come in modern and busy life under pressure to perform: Trouble in the family or at work, busy schedules or adjustment problems to new professional challenges: The trigger for stress in everyday life are many and varied.
More and more employers require, for example, a constant availability of their employees via e-mail or phone – that makes an off the job almost impossible. Frequently stressed people are also perfectionists who place high demands on themselves and are extremely conscientious. They are often believed to be only so really satisfy their environment. Therefore, it makes her enormous sense of responsibility also rarely to delegate tasks to others.
Today even many people live in a “steady state stress” .
However, the permanent tension and overwork can bring the inner balance quickly out of balance. Our organism, the stressful situation no longer, so as nature originally intended – namely solved by flight or attack, but we sit our stress on desk. We lack in this situation, the physical backlash which can normalize our stress hormones in a natural way again. Our body is held by the constant stress in a permanent activation. This is not without consequence, because of continuous stress our body reaches its load limits and leaves its traces in health.
As our body reacts to stress? What happens in our bodies during stress?
Stress is – from the evolutionary – a very old mechanism still works today and in short-term exposure may be activating or even survival. Once a stressful situation arises, our body and mind undergo a turbo start – in seconds from rest to the fight or flight. Thus, the organism is in a heightened state of alert – offset and readiness to act, which affects among other things to the muscles, breathing and circulation. However, the processing of information in the brain is changing.
The blood circulation of the digestive organs is reduced to a minimum. The body releases a hormone cocktail true, the organism begins intensified energy in the form of sugars and fats to produce in order to be short-term performance. This explains the cravings for sweets and fats . So stress can even make thick.
The pancreas releases reinforced insulin to transport the sugar into the cells. This can then quickly lead to diabetes in chronic stress.
Further rise in blood pressure and heart rate, breathing becomes faster and the blood is enriched with more oxygen and diverted to the muscles. Thus, in the short term more energy is generated. They noted the fact that tense up your muscles. With chronic stress, this leads to cardiovascular disease and muscle tension.
However, stress affects our brain. First of all, increases the thinking and memory, pain perception decreases. The range of learning and memory capabilities is activated. However, if no expansion phase and are in constant stress, this leads to the reduction of our performance and our thinking to depression.
Even at this relatively short list of possible health damage caused by chronic stress is clear that nothing in our body is working as it should.
If stress so the constant stress, then this is the “normal state” with long-term consequences.
How to relieve stress
Recognize your stress triggers and watch why this put you into stress. Maybe there are only very small screws that you must begin to not more than stressful to feel this a trigger.
“I can only change something if I perceive it.”
The art to say ‘no’
You do not have to accept everything and for each task. Learn to say no , do not fall straight in the tasks in your area. Learn also to your immediate colleagues to say no. Think back to how many times it has happened before that a colleague has requested your help because they did not make the work. And how many times have you then does the same work with?
This does not mean that you always say no now. Find a happy medium – not only in the professional environment, even in the private sector this is important.
You do not always and everywhere be there. You can not do the job well. And to achieve this, it is important to set priorities and to know his objectives.
Find out what is really important. Because often we get bogged down with unimportant things. Or even, for example because the responsibilities are not really clearly defined in the job.
Or you may belong to the always and always helpful colleagues? Again, there is a danger that colleagues exploit your helpfulness, and thus no longer provide your primary responsibilities.
Can you tell spontaneously, what you aim? And you are on the home stretch, or you might even have to think about what you have set as a target once some time ago?
So Define here and now quite clearly your goals. What you want to achieve and by when? What is really important to you?
If you want to reduce and prevent stress, you should “turn in assignments” can. Look to see if and how you can implement this in a team. If here are no spare capacity longer available, then look together with your supervisor for a solution.
Be in the private sector with critical. Consider whether there are also ways to distribute tasks among family members or whether one seeks external help. Grows you the garden over the head? Then check local suppliers who can take on this task. etc. Also a window cleaner may be a time savings for you already.
Using the art of time management itself
Time Management explained several ways that help to process an object in a given period. As General Strategies tasks are processed in order of importance and split large tasks into smaller subtasks.
A kind of time management is the so-called Pareto principle. This following states:
80% of the results are to be completed in 20% of the time. The remaining 20% cause most of the work and therefore require the most time. 20% of the time worked so bring 80% of the final result. This rule, however, can be applied to all kinds of things in everyday life.
Since the subject of time management is very extensive, I will to write a separate article.
The art of relaxation
Striking the right balance between tension and relaxation is important for our well being and our health.But not always you can just relax so after a stressful situation. We usually do things to distract us only.
A good relaxation you recognize the fact that your muscles are loose (even your facial muscles), your pulse is calm, your thoughts come to rest.
Ways to relieve stress at the workplace:
- Go in the office just a few steps. Or go to a colleague in another office. Often, it helps just to go out of the room of the event.
- Make the break a walk around the office block.
- Take the stairs – or respond off simply by pressing a few times the stairs go up and down.
- Stretching and stretch and breathe it in and out deeply. An even better effect you if you take a brief respite with the window open.
- Breathe consciously deep into the abdomen. This improves the oxygenation and helps to vent.
- Sometimes it helps, his anger rauszuschreien loud.
- Smiling all the stress just gone. Smile free, boosts self-confidence and makes mentally strong. And your brain sends out endorphins. They are a very short time to feel well-being and relaxation.
- Drink herbal teas. There are numerous herbs that have a calming effect on the body, mind and soul.However, be aware to change about all 6 weeks, the mixture. Herbs are medicinal drugs and should only be used over a manageable period.
About 90% of what you do every day, consists of habits.
Stress at work, in the family and leisure time, while driving, with authorities or at school: Nowadays there is hardly an area of life that is not associated with stress.
Was formerly stressed, it was considered a poseur. But today stress runs through all ages. No wonder, because our life is to become earlier many times faster, more complex, automated and global comparison.
Not to mention the constant fire of advertising and media world, where we are around the clock, day in and day out, exposed – both consciously and unconsciously.
The effects of stress are unfortunately still underestimated. Not only harm the stress the company and the economy, stress is also known as the greatest health threat of the 21st century and is also the main cause of about 70% of all diseases. (Source WHO) Because of this, it is particularly important to understand stress as a cause , to recognize their own stressors and so to learn a new and more conscious handling of stressful, so stressful situations in everyday life.
Stress – what is that?
What is stress? We all talk about it, but what does ‘stress’ and how it affects our bodies?
Stress first of all means something different for everyone, because stress is individual. Stress is also a vital process – which is to save us in an emergency life, or by which we are able only to peak performance, challenges ever to master only.
Here we speak of positive stress. However – and here is the real danger – can quickly tilt the opposite such situations, namely when increasingly numerous stress situations occur in sequence.
The term “stress” is originally from the English and means pressure or tension. Initially, stress related to a purely physical stress and is an ancient program of our genes. It is a fight-flight response to threatening stressor.
Within a short time, our body is fight and flight ready, it is placed on alert to respond. Once the danger has passed, the body relaxes again. But if we now remain in constant tension, to stress has a negative effect – we are in the long term stress ill.
Earlier it was about his own life – in the truest sense of the word – today stress is more likely to be felt when we feel threatened in our self-esteem when we feel overwhelmed and not be able to control the stressful situations they so can avert by its own means and resources.
In summary, one can say, stress arises from the loss of control, delivered from the feeling is a situation to feel that you yourself can not influence.
So whether negative ( distress ) or positive ( eustress ) is perceived stress, always depends on the one of the respective person from. But the personal stress tolerance, which due to the won previously created life experiences and personality traits is decisive for which loads each individual can withstand.
The stress tolerance limit is to be regarded as a flexible limit, because this depends on the respective day form the person and the given environmental influences.
So whether you feel stress and whether this can then be assigned to the eustress or distress, is always dependent on
- the current life situation
- the current condition of the person
- own life experiences
- personality traits
- the environmental influences and
- the current situation.
So we did not do it with one-stress situations, but it is already a normal everyday occurrence, which makes us sick. We can not escape nor hope that the “external” changes – changes to positive.
So We have no other choice but to learn to deal with it, to avoid certain stress triggers or minimize. But for that there is no general recipe. Because stress is individual. They are individually.
For me, stress management is a concept of life, explore a concept myself and my life. Because life is change and just changing the understanding and feeling of stress. What you stressed out today, you can inspire again tomorrow.
A successful stress management is to recognize your own stressors to these specifically to avoid, eliminate, reduce – in short to circumvent them. But to use the personal resources and activate.
Equally important is the practice of mindfulness, which allows a self-determined action. Movement reduces stress, as can a healthy diet your stress effectively lower.
Also important is a regular relaxation. It is balm for body, mind and soul and lets us regain strength again. One popular method of relaxation is z. B. autogenic traininghttp://abnehmen-mit-beruf.de/sekundenentspannung-mit-autogenem-training/ .
But time plays an important role in the issue of coping with stress. An everyday use time management is the alpha and omega for more freedom in everyday life.
Come your stressors on the ropes
When stressors all external and internal requirements are referred. Most stressors are reactions to our thoughts, feelings and dealing with certain things and situations. Do these negatively on us, we are fully capable to convert them on or off by our behavior.
It is somewhat different from a few external stressors. Here it is, they minimize or neutralize possible. I would now like to show you some stressors. This list is intended to give the opportunity to become aware of what daily everything affects you and to identify which stimuli you stressed out and at what influences you have any difficulty, or which you can compensate well. Similarly, you will find that there are things that you get stressed but represent for others no problem.
Which stressors can trigger stress?
- Organisational stressors such as bureaucratic structures, ill-defined competencies, rigid and / or steep hierarchies, open-plan offices , long working hours , globalizations
- People Stressors such as fears, conflicts between work and family, loneliness, divorce, school problems of children, uncertainties, financial problems, negative thought patterns, too high expectations, helplessness, monotonous work, poor living and working conditions,
- Chemical stressors such as chemicals, drugs, environmental toxins, radiation, alcohol, nicotine, fast food, regular medication
- Emotional stressors such as time pressure, power challenged but also performance requirement, test situations, fear of failure, drive for perfection, exaggerated sense of responsibility,
- Social stressors such as the loss of family members, rejection of people, peer pressure, bullying , rivalry, disagreements, poverty
- Physical stressors such as infection, injury, noise, heat, cold, hunger, lack of exercise, diets, lack of sleep, shift work, obesity
- Social stressors such as information overload, role function
I have shown you only a fraction of possible stressors here. Surely you will recognize other situations that stress negatively. Be this best in order to then take specific action to avoid this in the future.
Always remember that you can only then can get your health if you avoid negative stress in the long run.
In next article I will explain shortly, you may experience what symptoms and health consequences of stress.Also, I show you besides various relaxation techniques more effective and quickly reacted Escaping the stress case.
Until then, I wish you success in analyzing your own personal stressors. I’m sure you already recognize this ways to circumvent some of them on or off even completely.