Today online (18 June 2014) reports that “almost half of Singaporeans are dissatisfied with their jobs”. And The Straits Times (7 May 2014) said not long ago that one in five feels very stressed, which is consistent with the 2013 Gallup survey which reported that only 10% of employees polled felt passionate and motivated about their work. There’s a very slim possibility that they’re related. Just a thought
That means lots of people could be experiencing burnout at work (check if you’re experiencing the symptoms of burnout here).
Between having too much on your plate at work and having too much to do at home, it can be hard work trying to find the time to de-stress.
So we put together a wish list to help you join the “thriving at work” crowd:
1. Get really active!
It’s easy to think, “what’s the point in finding time to exercise? I’m already so emotionally drained. Exercising is just going to make me feel more exhausted”.
But exercise actually helps your muscle relax. More importantly, exercise helps to regulate levels of serotonin, dopamine, and norepinephrine in your brain, helping you experience more positive emotions (Craft & Perner, 2004).
Not surprisingly, exercise lowers stress levels, improves life satisfaction, psychological mood, and mental wellbeing (Atlantis, Chow, Kirby, & Singh, 2004; Coulson & McKenna, 2008; Daley & Parfitt, 2011; Parks & Steelman, 2008), and effectively reduces anxiety, depression, and absenteeism (Bhui, Dinos, Stansfeld, & White, 2008).
Time to join that in-house workplace fitness programme! But if that’s not your cup of tea, there are many other exercise options. And for those with strong views about the unnecessary evils of exercise, consider some fun alternatives!
2. Sleep is crucial
Sleep is probably the top thing on your list of things to do. But strangely enough, getting good quality sleep isn’t always quite the walk in the park you thought it’d be.
But getting good quality REM and deep sleep means a more efficient brain the next day, with positive outcomes for learning and memory (here’s the science stuff).
Sleep (particularly when used in combination with #1) helps us maintain our psychological mood and mental wellbeing. Not convinced? Try these for bedtime reading: NIH, APA, HBR.
And if you drank too much coffee, try fitting in a nap. Even better, cultivate some good sleep habits.
3. Learn to switch off
Get into the habit of not checking your mobile devices on the weekend. Plan your holidays in places with limited wifi or dodgy mobile phone reception! The reasons are pretty straight forward (read this article: Straits Times, 9 Dec 2013).
4. Rethink your communication style
Assertive communication is key to managing your stress.
“Being assertive shows that you respect yourself because you’re willing to stand up for your interests and express your thoughts and feelings. It also demonstrates that you’re aware of the rights of others and are willing to work on resolving conflicts.” – Mayo Clinic. Here are some tips on how to communicate effectively.
5. Seek out a workplace mentor
It’s also possible that you’d fare better at work if your line manager gave you recognition for work well done. And if you had a mentor to help you improve your job performance and provide career guidance.
6. Support a collaborative work environment
You’d be also much more motivated about work if you had rapport and a relationship built on trust with your line manager. Having friends at the workplace and your team is a key driver (MSW Research and Dale Carnegie Training). But it works both ways. Successful managers need to also care about their employees: They need to practice active listening, focus on their employees’ strengths, and provide constructive feedback to their subordinates.
7. Get some professional help
Getting insight into solutions to a personal or workplace problem with a professional counsellor through the employee assistance programme at your workplace could help you move forward. You don’t need to have a crisis to seek help. Counselling can be a useful resource for identifying your source of stress and prioritizing potential solutions for addressing the problem (here are some tips).
Managers could benefit from executive coaching to identify and meet specific and short-term (even immediate) goals to solve work-related issues. Studies indicate that a cognitive-behavioural solution-focused approach improves mental resilience, psychological wellbeing, and stress levels.
8. Don’t forget to fit in some time for relaxation!
Relaxation techniques are effective for managing stress because they help bring your central nervous system back to equilibrium.
“When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response.” – http://www.helpguide.org
Mindfulness is all the buzz right now. But there’s no one-size-fits-all approach to relaxation. Business Insider has some unique ideas, though you may prefer a more conventional approach such as gardening. Yoga and tai chi may suit those wanting to raise their heart rate at the same time, while having someone hit all your acupressure points certainly appeals to many.