Sadly, overwhelming work is commonplace in many US industries, with an astonishing 83% of US workers reporting that they suffer from work-related stress. The United States has been regarded as the most overworked developed country on the planet.
Some are deliberately nodding their heads, while others are now tilting their heads and wondering. This is a transaction. According to data provided by the US Bureau of Labor Statistics, the average productivity of US workers has increased since 1950. Unfortunately, real wages have changed little since then (living costs and inflation adjusted). You earn the same amount as in 1950 and have to work about 11 extra hours each week, which is unimaginable at 572 hours a year. It’s a little stressful.
Here are some statistics to chew on to see things:
- People are so overwhelmed at work that American companies spend more than $ 300 billion annually and medical costs more than $ 190 billion. This is because feeling overwhelmed at work manifests itself in increased sick leave, reduced productivity, poor mental and physical health, increased work mistakes, and increased turnover.
- Moreover, stress at work not only puts money on us, but also puts a strain on our lives. Something needs to change, with an astonishing 120,000 deaths a year due to work stress.
If external demands are not enough to raise your blood pressure, we also unknowingly make our situation even more difficult by perpetuating stressful ideologies, even the coolest cucumbers. Please let me explain.
This is the idea that has been dug into us in most of our American life: hard work and hard work should be admired, lazy sissy, admitting that there is too much. This underlying attitude, which we all have been fed with a spoon, is called internalized capitalism. According to Anders Hayden, a professor of political science at Dalhousie University in Nova Scotia.
“Internalized capitalism is the idea that our self-esteem is directly related to our productivity.”
Those who suffer from internalized capitalism may look like any or all of the following:
- Prioritize work over their health, happiness.
- I feel guilty when I take a break or participate in leisure activities.
- Feel laziness and / or anxiety when dealing with illness, injury, or personal or physical adversity that delays work.
- I feel that whatever they do is not enough.
Well, don’t get me wrong, being diligent is fine. However, there is a caveat here. Self-esteem Life is struggling due to the overwhelming and constant demand for productivity, profit and performance, so we need to start rethinking what is happening. And this is the real kicker. This attitude directly affects the hands of a few who are benefiting from many. It’s like we were brainwashed to crack down on ourselves against our own interests.
The question is this, as we are all on the same page about how we got here: how can we overcome difficult system and dysfunctional thoughts?
To be honest, we didn’t get here overnight, and there’s no magic wand that can change things instantly and better. True change occurs through a combination of systematic adjustments and individual adjustments, or overhauls. Well, what we really need is an “overhaul”, but I didn’t want to scare anyone, so I said “fine-tuning”.
First, let’s take a look at some of the solutions and changes that you can make as an individual. Frankly, let’s say that these problems cannot be solved simply by reminding people to take care of themselves. Taking personal responsibility for self-care is part of it, yes, but this is done much deeper than that. We are talking about revoking the deeply held beliefs that govern our self-esteem and self-worth.
1. Handle emotions
“So if you’re angry, get angry!” Isn’t that the flow of the song? (I stand by you by The Pretenders.) Finding a healthy exit for our emotions is an important aspect of processing and being able to truly move forward.
“Name it to tame it” is a phrase coined by Dr. Dan Siegel about the power to label emotions and reduce their effects. Examples of this include journaling and discussions with someone. To be honest, it’s very difficult to think clearly when we feel very emotional, so this step really needs to come first.
2. Beware of negative and judgmental self-talk
Are you staying late in the office and missing out on time with friends (or your dog)? Do your internal critics tell you that if you don’t finish this project you’re a mass of lazy and poorly performing employees? This type of self-talk is neither productive nor healthy.
You can overcome this by noticing the story you are telling yourself and the judgment that accompanies it. This is the most important step ever. These stories and criticisms that we continue to work in crazy times and cause toxic anxiety are the same cocamami stories that prevent us from taking the time we need to take care of ourselves.
3. Ask your beliefs
If you notice a story you are telling yourself, take a step back and see what it is. “Is this really true? Why do I believe it? Is there any evidence of the opposite?”
4. Make a new belief
Rewrite your story with something that you feel is right for you. Fortunately, we are our own author and we can choose to speak for ourselves. Sounds less, but the power of perspective and genuine positive thinking can be monumental. It is healthy to evaluate our inner beliefs and self-speaking from time to time.
5. Clarify what you need
Clarify what you want and how you want to change things. Do you want to work hundreds of millions of hours a week, get too tired and anxious, get too moody and do nothing else in your life? What are my priorities? Does my situation reflect that now?
6. Talk to your boss
Talk to your boss to clarify your expectations. Are you relying on implicit or voluntary expectations? Or is it explicitly set by your employer?
7. Have a solid support system
Having a solid support system will prevent you from being overwhelmed by work anxiety. They can be your friends, family, life coaches, psychologists, teammates, social groups, or anyone else who is supportive, positive and encouraging.
8. Cruelly evaluate what you can and cannot control.
This step is important because it dictates the actions you need to choose to move forward. I used to want to win the lottery, but the time and energy I spent on it didn’t go anywhere. I changed my working hours, took some classes and saved some expenses.
9. Create an action plan
Develop Action plan Based on the findings of # 8. Not all change at once. Start with one little thing and continue chipping until you get where you want to go.
10. Talk to someone in HR
Talk to your manager or someone in the Human Resources department about your concerns and hardships. Find out about your options and the assistance they may be able to offer.
11. Set boundaries and limits.
Just because you can work from home and check your email at 2am doesn’t mean you need to.learn Set boundaries.. Restrict digital contact. Limit work to working hours and stick to it.
12. Complete one thing at a time
We can only do one thing neurologically at a time. Multitasking is a myth, and when tried, it has been shown to take up to 40% longer to complete a task. Don’t waste your precious time and energy doing a lot at once. Instead, focus on one task at a time.
13. Be organized, timely and realistic
Do not put an unreasonable amount of things on your to-do list in a short period of time and be prepared to overwhelm your stress and work anxiety. Prioritize what you need to do and set a realistic time frame to complete.
14. May be enough
Reread 14 times before sending an email so you don’t get caught up in the details and spend hours doing unnecessary work. Read it twice and press send.
15. Don’t compare yourself to others
There’s a saying I like: “Comparison is a thief of happiness.” I don’t know who said it first, but they’re great, and above all correct. Wasting time and energy comparing ourselves never leads us to a good place. Instead, ask yourself if you are doing your best for your situation.
16. Take time to fill the tank
Meditation, yoga, quiet time, exercise, breaks, breathing, quality sleep, proper nutrition and hydration are all scientifically proven to reduce our internal stress and better manage our energy. This is the method that was done. In addition to good self-care habits, taking the time to do whatever fills an individual tank is important to avoid being overwhelmed by work anxiety. I often ask my clients which car to drive on a cross-country trip. Is the car stopped, filled with gas, checked for oil and tires intermittently, or kept driving?
17. Reconfigure the perspective
We are all obsessed with the habit of looking at things from one perspective. A friend of mine always told me, “Every story has three sides: your story, their story, and something in the middle.” She was right, and to be honest, there are many more aspects.
An important coaching moment here: Take a step back and think outside the box to see the vastness of the options available. Don’t discount them right away as they may not easily fit the narrow field of view or expectations you had before. Allow your mind to run freely, be creative and find solutions.
What can an organization do about it
As mentioned earlier, the problem of being overwhelmed by work anxiety is not one-dimensional. Much of the responsibility lies with the system itself. Many organizations are not ready to require full commitment, so they encourage employees to “take care of themselves” or “prioritize work-life balance,” while at the same time secretly in workload and time. Make unrealistic demands outright.
The good news is that some companies are truly tasked with providing genuine support to their employees as people who lead personal and professional lives. These organizations are at the forefront of fair wages, employ sufficient staff, and set realistic work expectations, boundaries, and goals. Some top organizations employ life coaches, psychologists, and other support staff, offer employee wellness programs, encourage good nutrition through a free healthy diet at work, fitness and It provides access to the gaming room, unlimited paid leave, flexible schedules, and, to name a few, resources to support day care, legal issues, and home care, as well as working remotely. ..
Finally, solid training for managers and personnel to treat employees as “whole” people and remove some of their responsibilities to find their own solutions to problems arising from the workplace, It’s another important factor in successfully supporting employees.
Improving support for people in the workplace is good for everyone. It is good for people’s health and well-being, good for productivity and error reduction, more cost-effective for businesses and our medical system, and increase their profits.
As explained earlier, the big picture doesn’t change overnight. For now, evaluate how you can control what you can do and better manage the end of things. If these changes aren’t enough to make the difference you’re looking for, then a change in the environment or a change to a company that has the same beliefs as you may be appropriate.
Other tips on how to manage work anxiety
Featured Photo Credits: Elisa Ventur via unsplash.com
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