Stress and anxiety

2 posts

The pressures of meeting deadlines, achieving goals, navigating office politics, and maintaining a healthy work-life balance can often lead to overwhelming levels of stress. However, it's crucial to remember that managing stress at work is not only essential for our mental and physical well-being but also for our overall job performance and satisfaction. So, how can we effectively manage stress at work? What stress management tips actually help?

We recently asked our leading executives for their best tips on how to manage stress at work.

Here are their responses...

Michael Willis, Sports Business Operations Executive

In this argument, we will explore how embracing tension with a calculated risk-taking approach can not only make you a better manager of stress but also propel your career to new heights.

1. Stress as a Natural Byproduct of Ambition: Consider this: Stress often arises when we push our boundaries, take on challenging projects, or strive for ambitious goals. In such scenarios, stress is not a sign of failure but rather evidence of our commitment to growth and excellence. By accepting stress as a natural byproduct of ambition, we can shift our perspective and view it as an opportunity rather than an obstacle.

2. Stress as a Source of Motivation: Stress, when managed effectively, can serve as a powerful motivator. It can push us to think creatively, find innovative solutions, and unlock hidden reserves of resilience. By reframing stress as a motivator, individuals can channel their energy into productive endeavors, ultimately increasing their chances of achieving their goals.

3. Calculated Risk-Taking: Embracing stress involves calculated risk-taking. Rather than shying away from challenging situations, consider them as opportunities to grow. When you take calculated risks at work, you open the door to innovation and transformation. Remember, some of the greatest success stories in business were born out of taking risks in high-stress environments.

4. Stress-Resilience as a Skill: Managing stress at work is not about eliminating it but developing resilience to handle it effectively. Like any other skill, stress resilience can be cultivated through experience and learning. By approaching stressful situations as opportunities to sharpen your strength, you not only manage stress better but also build a valuable skill set that can be applied throughout your career.

5. The Competitive Advantage of Stress-Embracers: In a world where competition is fierce, those who can effectively manage stress while embracing calculated risks often stand out. They demonstrate their ability to adapt to challenging circumstances, inspire team confidence, and lead resiliently. This competitive advantage can lead to career advancements, greater responsibilities, and increased recognition.

In conclusion, stress at work should not be viewed as an enemy to be defeated but as a companion on your journey to success.

Michael Willis has 18+ years of experience working with accounting & sports organizations and has managed P&Ls of $10M - $125M+ with budgets of $3M-$50M+. He worked for the NFL for 22 1/2 years, mainly with the game officials working on the financial/accounting side of the business.

Lisa Perry, Global Marketing Executive

Woman meditates/calms herself down at work to manage stress

Can you relate to this? You work in a fast-paced company with tight deadlines, long hours, and multiple project setbacks. You miss deadlines, and your co-workers are constantly catching up on shared assignments. If any of this sounds familiar, you probably know what it feels like to be stressed on the job. Here are five tips for how to manage stress at work:

Self-Awareness: The first step is to recognize the signs of stress, which starts with self-awareness. Stress can manifest differently, but common symptoms include irritability, fatigue, headaches, or stomach pains. Research shows that 95% of us believe we are self-aware, yet the actual number is 10 or 15%. Most of us are oblivious to how it's affecting us and how others truly perceive us. Why is this important? Because when you become self-aware, it allows you to reshape how you present yourself to the world by aligning your self-perception with the perception of others.

Mindfulness & Meditation: Taking just a few minutes daily to focus on your breath, clear your mind, and be present can significantly reduce stress levels. As a type A person who struggles to unwind during high-stress situations, taking a moment to count slowly to 20 can be quite therapeutic. Identify tools (i.e., deep breathing exercises, guided meditation, mindfulness apps) to integrate into your day that aid in stress reduction and promote being present.

Self-Care Matters: Prioritize a well-rounded approach, including a balanced diet, regular exercise, and sufficient sleep. Your food choices can influence stress levels; avoid excessive caffeine and sugar as they can contribute to anxiety. Opt for nutrient-rich foods like fruits, vegetables, and whole grains. Eating balanced meals helps stabilize mood and energy levels. Regular physical activity offers various benefits, one being stress reduction. Exercise triggers the release of endorphins, natural stress relievers. Quick walks during breaks or desk stretches can significantly improve your well-being. Strive for seven to nine hours of sleep per night, as recommended by the National Heart, Lung, and Blood Institute (NHLBI). Sleep deficiency can impair productivity, focus, and decision-making. High-quality sleep is crucial for effective stress management.

Stay Calm: Amid conflict, maintaining composure is vital. By staying calm and removing emotion, you can take an objective step back to evaluate the situation effectively and find constructive solutions. Most importantly, it will make the people around you feel safe, secure, and confident in your leadership.

Maintain Control Over Your Reactions: There are things in life that are out of our control, like an angry co-worker reacting to your project. What you can control is your response, handling the situation, and managing your emotions, which ultimately reduces stress. When faced with someone's unhappiness or criticism, adopt a curious and empathetic approach:

Ask, "What makes you feel that way?"
Express understanding, "It sounds like something I said was offensive to you."
Replace defensiveness with curiosity.
Stay inquisitive and keep asking questions.

By implementing these five tips, you can transform a stressful work environment into a place of balance, productivity, and well-being. If you found this helpful, I invite you to explore my book How to Develop a Brand Strategy and insightful brand marketing articles.

Lisa Perry helps companies drive revenue by using consumer trends, insights, and data analytics to innovate their approach to marketing.

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Executive Spotlight: How To Manage Stress At …

The Waiting Game: Surviving Job Offer Anxiety

Have you ever felt like you totally rocked an interview? You had all your questions and answers prepared, the hiring manager really seemed impressed, and they even hinted at a call back. You wake up the next morning with a huge grin on your face expecting an email or a phone call, but you receive nothing. No worries, right? âThey will probably get back to me tomorrow," you think to yourself.

However, tomorrow comes and goes, as does the next day and the day after that, all without a phone call or an email. Days turn into a week, and you begin to get a bit antsy. Hope starts to dwindle as the questions begin to mount.

What's taking so long?
Was my interview not as good as I thought?
Did I say something wrong? Did I misread the cues?
Was my writing sample terrible?
Should I send another email?
WHY HAVEN'T THEY CALLED ME BACK?

As time goes on, you are consumed by these questions and can think of nothing else. This is a dangerous time for any job seeker. This inner state of turmoil is often referred to as job offer anxiety.

What Is Job Offer Anxiety?

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Job offer anxiety is the anxiousness and stress one feels usually while waiting for an interview or a callback. This anxiousness is frequently accompanied by tense behavior and rumination. People who suffer from this are in a never-ending search to discover why they haven't received an interview/callback when everything seemed promising.

In a struggle to answer this question, job seekers start to second-guess their interview and writing skills as each day passes. They blame themselves for not getting the call and their confidence all but disappears. Job offer anxiety can even affect job seekers after they have received an offer.

For instance, a job seeker may receive a job offer that happens to be their second choice. The question of whether to accept the offer or wait for their first choice now arises. This may cause unnecessary panic in the applicant which can lead to a misguided decision. Even just waiting for a callback is extremely destructive to the job search. You end up losing focus and wasting valuable time that could be spent pursuing other job opportunities.

If you have ever suffered from job offer anxiety, have no fear. Here are some specific causes of job offer anxiety and ways to overcome them.

Cause #1 - Forgetting To Continue The Job Search

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The solution: Apply for other jobs.

This advice seems obvious, but many people become so focused on the callback that they forget about the end goal: getting a job.

What better way to distract yourself than to continue looking for other jobs? Continuing your job search allows you to take your mind off the callback and get back to using your time wisely. Sitting around and waiting for the perfect job to get back to you isn't productive and won't get you anywhere closer to realizing your goal.

And who knows? While you are being focused and productive, time will pass a lot more quickly and you might finally get that callback you were waiting for, and if not, at least you expanded your job opportunities.

Cause #2 - Restlessness And Insomnia

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The solution: Exercise.

All that stress and anxiety can inflict heavy damage to your body and overall health. Those at WebMD.com recommend people with high anxiety to "relieve tension with vigorous exercise or massage." The Anxiety and Depression Association of America has found that "regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem."

When it comes to reducing stress and anxiety, exercise should not be overlooked.

Cause #3 - Lack Of Perspective

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The solution: Realize that HR is on a different time frame than you.

There is no doubt that, when searching for a job, time seems to creep by at a snail's pace. Some like to believe that hiring managers sit at their desk with an evil smirk tapping their fingers together (think Mr. Burns from The Simpsons) purposefully making candidates wait in despair.

Yet, it's easy to forget that employers may have responsibilities other than hiring candidates. Hiring managers would love nothing more than to get through all the applicants in a timely manner. But like every job, things tend to pop up unexpectedly that require immediate attention. It's important to remember this, take a deep breath, and give the hiring manager the benefit of the doubt.

Cause #4 - Not Sure When To Follow Up

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The solution: Use proper follow-up etiquette.

It's important to remember that the interview doesn't end until you have sent a follow-up thank-you letter. Susan Adams of Forbes advises applicants to send a follow-up letter as soon as possible. If you wait too long, other prospective employees might beat you to it.

While sending a handwritten note is a nice thought, it takes much too long for the employer to receive it. So, email is always the best choice for sending your follow-up thank-you note. It's also a nice touch if you add a high point from the interview in your message.

However, even after the follow-up thank-you letter, applicants can still find themselves without a response. In this case, it is appropriate to follow up again.

In "4 Things You Need To Do After The Interview To Get The Job," Sudy Bharadwaj believes that periodically following up every few weeks is a great way to stay on the hiring manager's mind. He recommends that: "Instead of asking, 'Have you made a decision yet?' forward a recent article you've read that you believe he'll find interesting and helpful. Following up in this way demonstrates that you're a great network connection instead of a pesky wannabe employee."

Cause #5 - Lack Of Confidence In Your Resume

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The solution: Check if you made common resume mistakes and/or get your resume reviewed by trained coaches.

One last measure to reduce stress and anxiety during the job search is to make sure your resume is in tip-top shape. Knowing that your resume is up to par can be a great boost to your confidence.

An excellent way to get some tips on your resume is to pass it out to your friends and colleagues. They might be able to bring some fresh ideas to your resume and suggest edits to improve it.

We hope you found these tips for overcoming job offer anxiety to be helpful, no matter where you are in your career. And remember...only worry about the things you can control. You'll avoid a lot of stress and anxiety this way!

We know how difficult it is to overcome anxiety in your job search. If you're struggling to find a job, we're here for you.

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This article was originally published at an earlier date.

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