What do you do if your stress and emotions are affecting your performance at work?

If you are noticing that stress is affecting your emotions and performance at work, it's time to slow down and create some space to check-in with yourself. Your body is very good at getting your attention when there are needs that are not being met or when values are not being honored. Ask some self-reflection questions such as: What is this stress here to tell me? Am I prioritizing my self-care? Am I holding healthy boundaries? What changes do I need to make in my work/life in order to feel less stress and perform better at work?

Recomenda-se autoconhecimento para identificar gatilhos, como ambiente de trabalho e sinais físicos/emocionais. Estratégias incluem respiração consciente, atividade física, mindfulness, comunicação efetiva e equilíbrio entre trabalho e vida pessoal. Essas medidas ajudam a enfrentar desafios com mais tranquilidade e foco.

By identifying your triggers, you develop an awareness of the specific situations, people, or tasks that elicit stress or emotional responses. Reflecting on how you typically react and recognizing any patterns allows you to take proactive measures early on to better cope with these challenges.

Tenho o costume de aproveitar tanto o final de semana, quanto pausas no horário comercial para repensar o que está acontecendo, analisar os fatos e então solucionar de maneira eficiente o que pode estar causando essa situação. Quase sempre o estresse no trabalho é gerado por ruídos na comunicação, por este motivo é bom ir direto na fonte, sempre que possível, para solucionar essas questões.

he second step in managing your stress and emotions is to take care of yourself physically, mentally, and emotionally. Stress and emotions can impact your health, mood, and energy levels. To counteract this, nourish your body with healthy nutrition, ensure adequate sleep, engage in regular exercise, practice meditation, relaxation techniques, and indulge in enjoyable activities. Setting boundaries, prioritizing tasks, delegating, and saying no when necessary are also crucial. By practicing self-care, you enhance your resilience, self-confidence, and overall well-being.

Faça uma autoavaliação frequente, estabelecimento de limites claros, alimentação saudável, prática regular de exercícios, sono adequado, mindfulness e, se necessário, busca de apoio profissional. O autocuidado não só melhora o desempenho no trabalho, mas também promove a saúde mental e ajuda a enfrentar os desafios com mais equilíbrio.

Comece por uma comunicação aberta, escrita terapêutica e prática de mindfulness. Expressar emoções pode aliviar o estresse, melhorar o bem-estar emocional, aumentar a produtividade e fortalecer a resiliência no trabalho.

Desenvolva a cultivar a empatia consigo mesmo, praticando a autoaceitação e a autocompaixão, e com os outros, buscando compreender suas perspectivas e oferecendo suporte emocional. A empatia melhora o clima organizacional, reduz conflitos, aumenta a produtividade e fortalece os relacionamentos no trabalho.

Comece a refletir sobre situações passadas, identificar padrões e desenvolver novas estratégias. Aprender com suas experiências pode levar a um maior autoconhecimento, melhorar o desempenho e aumentar a resiliência no ambiente de trabalho.

First, notice if you might be operating from the belief that "I need stress to motivate me to get things done!” The next time you feel tense and tight with stress, assuming it’s a motivator - try this: Ask yourself: “How much stress do I really need to feel to get done what I need to get done?” Now rate it on a scale of 1 - 10… 1 = “I can actually be calm and still be effective.” 10 - “I need to be full of tension and overwhelm to be effective.” While there may be times a 10 is appropriate, my guess is you’ll notice that you can get what you need to get done with a lot less stress and more presence and relaxation (and well-being? enjoyment?)

Seeking help is probably the most important step and at the same time the most underrated step in such circumstances. Stress and difficult emotions can be caused by personal or professional contexts and situations. Many times they are very linked together and will be very difficult to differentiate by yourself. You cannot be the patient and the doctor at the same time. This is why is important to seek help from a counselor, therapist, coach, or mentor who has the abilities to explore together with you and find the root causes for your emotional state. Also they will accompany you while navigating through tough times into calmer waters.