Buzz
Dù bạn có thông minh, dũng cảm hay siêng năng đến đâu, sẽ có lúc bạn phải đối mặt với những thử thách và cảm thấy quá tải. Hãy tìm nguồn gốc gây ra căng thẳng và tìm giải pháp phù hợp giúp bạn vượt qua tình trạng căng thẳng một cách hiệu quả.
Cơ thể bạn phản ứng như thế nào khi gặp căng thẳng
Khi cảm thấy căng thẳng, não bộ của bạn sẽ bị tràn ngập bởi cảm xúc. Adrenaline và cortisol sẽ tăng cao, cùng với các chất dẫn truyền và hormone khác, nhằm bảo vệ bạn khỏi nguy cơ. Bộ não logic tạm thời ngưng hoạt động, khiến bạn mất khả năng nhìn nhận và giải quyết vấn đề một cách hợp lý.
Khi điều này xảy ra, bạn dễ bị chi phối bởi cảm xúc và khó khăn trong việc đưa ra quyết định chính xác. Cơ thể tự bảo vệ bằng cách kích hoạt các phản ứng tự vệ như lo lắng, trầm cảm, mệt mỏi, và tác động tiêu cực đến sức khỏe.
Căng thẳng liên quan đến công việc là vấn đề nổi bật trong thời đại hiện nay. Ước tính chỉ ở Mỹ, căng thẳng gây thiệt hại hơn 300 tỷ USD mỗi năm và là nguyên nhân của hơn 120,000 vụ tử vong. Đối phó với căng thẳng không chỉ là vấn đề sống còn mà còn ảnh hưởng đến sức khỏe và hiệu suất làm việc.
Simplify your life with stress: Easier than you think
Stress is everywhere and it's unavoidable. However, how we deal with it varies. Our ability to control stressful situations reflects our resilience. To control stress, ask yourself how you would react when faced with pressure:
- How does stress affect you physically? (e.g., chest tightness, sweating, upset stomach, headaches, etc.)
- How does stress affect you mentally? (e.g., loss of control?)
- How do you reduce stress? (e.g., meditation, yoga, reading, etc.)
Identifying the triggers of stress is crucial for improving your emotional state and resilience. Emotional intelligence is the ability to understand and regulate your own emotions, perceive emotions to adjust behavior. Emotional intelligence determines how you react to others, maintain relationships, motivation, decision-making, emotional control, influence on others, and more. The stronger your emotions, the more your behavior is influenced by them.
For example, a stressful workday may involve numerous meetings, deadlines, or other stressors. Imagine a colleague putting you on the spot in front of your boss or other colleagues, announcing that you missed a crucial deadline. Your shoulders become heavier, you start sweating profusely, your palms become sweaty, and your stomach tightens. You're immediately triggered by stress in this example as soon as you show signs of confusion. If not careful, you may inadvertently behave or impact everything around you for the rest of the workday.
Some common causes of stress include:
- Work
- Children
- Finance
- Relationships
- Illness
- Overwork
- Loneliness
- Family issues
- Work-life imbalance
However, once you identify the causes of stress, you'll learn how to control your own tension. Use the following questions to determine what makes you stressed:
- I feel angry when_________
- I start feeling overwhelmed when______
- I feel offended when__________
- I think this is rude to__________
- In my job, I wish people would____________
- I feel crazy when___________
- I'll be annoyed when I go to work and____________
Basically, we often make assumptions about everyone's intentions and blame their actions. When they exhibit behavior that displeases us, we consider it a personal flaw. What we don't realize is that when we start to judge someone, we inadvertently increase our own internal stress.
Therefore, the next time someone does something or says something that triggers your stress, learn to understand and accept your own emotions. Seek positive thoughts and better assumptions about their behavior. For example, think about when a colleague points out that you missed a deadline. What if you think differently? What if you assume they are just updating the situation and not intentionally embarrassing you in front of everyone? We are human and we always make mistakes. And everything will become lighter if you know how to think differently.
When you start focusing on interpreting everything positively, you'll find that everything becomes much easier. This not only helps reduce stress but also makes you more optimistic. You'll start feeling happier, working more efficiently, and most importantly, becoming more resilient.
To practice this, think about a cause that makes you feel stressed and manage your emotions with the following questions:
- How does this affect my physical, emotional, and mental state?
- What causes these emotional reactions?
- What can I do to handle and control my emotional reactions better?
Resilience is a set of skills that need to be regularly practiced. Although stress is inevitable in our lives, actively recognizing the causes of stress will help you stay in control of yourself. You will find that you become more persistent, less stressed, and able to easily manage any issues. By practicing these skills, you not only reduce stress but also enhance your Emotional Intelligence and resilience.
— HR Insider / According to Harvard Business Review —
