I'm often asked what to do if you are finding yourself under too much pressure at work with a demanding workload.
Pressure is good for us; it excites us, stimulates us, and keeps us focused. Many of us are at our best when under pressure. Pressure is usually lots of things to do and not enough time to do them. We can all handle a bit of pressure from time to time we need it to keep us motivated.
However, when the pressure becomes relentless, we may become overwhelmed. So what can we do about it?
Clarify the timeline - Does the task have to be completed immediately or is there an opportunity to extend the time frame?
Delay the decision - When someone asks you to do something, tell them you just need time overnight to sort out your other tasks and commitments. This will give you time and distance to make the decision plus the bonus of making you look like you are in control of your workload.
Can someone else complete the task? You may be the right person but there will be others who are just as good as you.
Talk! Chat to your boss - agree with them that you can take on more work, then show them a list of your current workload and ask, "How do you want me to prioritise this list?"
Communication is key. Not only will saying something help get it out of your head, others may not be aware of how much work you have on so this is a good way of showing them. If you don't want to tell them face-to-face, send your list of tasks in an email and ask your manager to number the tasks in the order that they would like them to be completed.
Remember that you need downtime to do things to relax. Saying "no" can be difficult, more so if you have got into the habit of saying "yes". Know that saying "no" can also be exhilarating. Your brain will eventually thank you for saying it.
It is important to have pressure in our lives, it keeps us motivated, enthused and vibrant. However, it becomes detrimental to our health when we are under relentless pressure and see no clear way forward.
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Managing Workplace Stressors!
We think about work when you first get up in the morning, when getting ready to go to work, when we travel to work, while at work, on the drive home from work, when we check our phone/messages at home and several times in the evening as we go back over the workday - the list goes on.
This means we can spend up to 11 hours thinking about work. With us sleeping an average of 7-8 hours each night, that doesn't leave much time for ‘you’. So, it is important (imperative) that you start to take some control of the stressors of work.
The leading causes of workplace stress are; insufficient breaks, illness, difficult people, a lack of control and, the environment.
Here's what you can do to start changing things for the better;
Breaks - You should take regular breaks every hour. Get up out of your chair and move around to get the blood flowing, and to refresh your brain. Importantly, have a break away from computers and mobile devices during this time – a screen break.
Illness - If you are sick, stay at home. Your colleagues don't want your germs and going to work when sick will only extend your illness. Plus, you will not be at your best therefore tasks will be more difficult for you than usual.
Difficult People - Most workplaces have at least one person who is either grumpy, annoying, loud, arrogant, overbearing or just downright rude. Apart from bringing the shortcoming to their attention, which may be an option if done correctly, don't let their actions impact you. Ignore them, or better still, become their friend. Find out more about that person who annoys you and you may well realise why they are the way they are, helping you change your opinion of them.
Lack of Control - "You can only control what you can control". Suggest how to change things in your workplace; offer to assist in some way to make things better, or even change the way that you do things as long as it is within policy.
Environment - We all need natural light. If you work in a place where there is no natural light, then you need to get outside during your scheduled breaks to get sunlight. We need at least 20 minutes of sunlight each day to produce melatonin and serotonin, the stuff that aids sleep.
Changing just one of these five workplace stressors could just change your life, so what change are you going to make first?
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Managing Grief.
The loss of a loved one is hard to get over, no matter the circumstances.
You may find some of these tips helpful in coming to terms with your grief;
Self-validate your emotions. You may feel an enormous sense of loss, you may believe that you are in a nightmare from which you will soon awake. Know that what you are going through is how the majority of us are impacted by such a tragedy, it is abnormally normal.
Show your emotions, proudly - fighting off emotions may only make them worse and delay things further. Cry, cry, and cry some more. Shout, scream, stamp, and get angry.
Guilt is normal too - Feelings of guilt and remorse are normal to feel, but they are like no other. Guilt is possibly the only feeling that I suggest you dismiss and not feel because it can be destructive. The tragedy happened, it was not your fault, it just happened.
Don't rush - Allow your brain to absorb the tragic event before you even think about starting the rationalisation process. Time is what you need right now, time is very important, take your time and use it to your advantage.
Initially, you may need to seek medical assistance to get through the pain and suffering. There is no shame in seeking medical help. In fact, the opposite is true, it is a sign that you want to get through this event to honour the person lost.
Then, when you feel up to it, seeking psychological counselling can be very beneficial. Counselling from a qualified person who is skilled in the area of loss from tragedy. Socialisation helps, talking with real people about real events and real emotions.
During times of remembrance such as anniversaries, birthdays, and regular celebrations you will be reminded of the one that you have lost. Take time to reflect on why this is happening, may I suggest that it is because the person lost meant so much to you.
No matter how you feel, what happens, or how low you get, just keep going - breath by breath, second by second, minute by minute - keep going.
Let’s talk!
Managing Bullying Behaviour!
Frequently bullied workers are at least 10 times more likely to face job burnout, anxiety, or depression.
Here is what you should do if you are being bullied, regardless of the reason;
🙅 Never confront it at the time - if you confront a bully at the time of the incident it often won't end well. When emotions are heightened we become defensive and find it difficult to discuss things rationally. Instead, write down what occurred, what was said and how you felt.
🙋♂️ Talk with someone - ask a trusted colleague or friend what they think about your situation, to bring perspective. If the colleague or friend believes you are being bullied, you must take action to bring it to the bully’s attention.
🤔 Can you do it - I'm a firm believer that you, the one being bullied, should talk with the bully in the first instance. This shows that you have strength and will not tolerate bullying.
🗣️ Meet with the bully the following day and remind them of what occurred, tell them how it affected you, and ask them if they thought what they did to you was appropriate had it happened to them. If they react negatively, warn them that next time it happens you won't wait a day, you will bring it to their attention at the time.
🤝 If you can't do it - if you feel that you cannot talk with the bully, have a colleague, support person, or have a union delegate with you or to talk for you on your behalf.
Employment courts generally take the approach of - was it brought to the person's attention at the earliest opportunity and at the lowest possible level - hence the need to take a measured approach.
1️⃣ One chance is enough - if the bullying behaviour occurs again, bring it to the bully's attention immediately. If they do not accept what they have done as inappropriate, it's time to step it up.
💡 Seek skilled help - if the behaviour continues, it's now time to go outside of the organisation and seek employment expertise. Unions are a good start, or an employment advocate/lawyer.
The bully MUST be held to account - ignoring behaviour does not change it. Doing nothing is tantamount to acceptance and in some instances, may be viewed as an endorsement. If we see someone being bullied, it is incumbent upon us to also take action.
Let’s talk!
Listening Can Be Just As Helpful.
Although talking is important, having someone sit with you can be just as helpful.