"I suffer from stress .. I'm tired and out of shape ... "this was the refrain of a nice song a few years ago was rampant in the Italian radio to confirm that stress has now become the subject of everyday speech both as cause and consequence .. "Never mind, look, this time sono proprio stressato!”, oppure” Di sicuro la gastrite mi è venuta per tutto lo stress !”.. Parola dunque usata e abusata, con cui si dice tutto ed il contrario di tutto, ma come sempre la virtù è nel mezzo e per questo andiamo a dare un’occhiata allo stress sul lavoro e ai suoi effetti ma… “senza stressarci troppo”. Di solito per stress si intende un senso di tensione, ansia, preoccupazione, senso di malessere generale associato a conseguenze negative per l’organismo e per lo stato emotivo e mentale della persona. Più precisamente si tratta di una risposta aspecifica dell’organismo di fronte ad agenti stressanti ( stressor) di vario tipo: tale reazione va anche sotto il nome the General Adaptation Syndrome or GAS. This is a set of physical symptoms, cognitive and emotional intensity that occur with different ways in three different phases that make up the GAS: alarm phase, during which they mobilize the energies defensive (with raising blood pressure, and heart activity, muscle tension and cortisol production) stage of resistance, the body tries to adapt to the stressful situation (the physiological indices tend to normalize) and stage of exhaustion, as if the stressful situation persists or is too intense, the body can no longer defend themselves and adaptive capacity is exhausted (occurrence of psychosomatic illnesses, such as ulcerative colitis): the action of cortisol in the alarm phase is in fact to maximize the potential anti-inflammatory and anti-allergic, but in the end is to anoint a lowering of the immune system (when you are stressed to us that get sick more).
. Stress is not in itself a disease but a state of malaise that generates physical dysfunction, mental and so-cial. Stimuli related to stress, in fact, can be extremely useful within certain limits (the co-siddetto eustress, the "Buo-no"). -Do are harmful when stress occurs acutely, very intense, or if the stimuli persist over time, "
E 'undoubted, therefore, the causal relationship between stress and health, and therefore, the welfare of the individual. Among the psychological variables that most seem to mediate and modulate this relationship between stress and health stand the cognitive processes. From this point of view, stress is a complex process in which both the environment and interact with the physical stimuli and psychosocial events, that man. Stress is not just something that is out there, the environment, but is the result of an evaluation process of the individual. Stress is experienced when there are internal or external requests to the subject and the individual believes that it has physical or mental resources necessary to address them (or often adopt coping styles incorrect).
In the specific case of work related stress, at least one Italian out of 10, according to a report of the OECD (Organization for Economic Cooperation and Development) conducted on a sample of employees of the European Union, has health problems related specifically lavoroPiù The 1.6 per cent of Italians suffer from work-related stress, regardless of class, the degree and the profession. Over the past decade, there has also been an increase of 3.2 percent. In Europe, however, according to data from the Agency for Safety and occupational health, are about 40 million workers affected by gastrointestinal disorders and cardiovascular disease, fatigue and depression caused by the vocational life. But what exactly
work-related stress?
'E' the set of physical and emotional reactions-ve, which occur when the demands of the environment-WORKPLACE exceeds the capacity of the voratore-to address. The damage of the bad work have now been demonstrated by many studies: according to the scientific literature, the stress response seems related to many serious diseases , including type 2 diabetes, cardiovascular diseases lari, the depression , age-related diseases, alters the immune-tions. Urgent rhythms, tension, frustration tion, uncertainty in the definition of duties and tasks, difficulties in interpersonal relationships, but also monotonous and repetitive-ness to real forms of violence: these are some of the factors that the weight to create more high-stress situations-the vorativo.Ma, as mentioned, in addition to external factors ni, there is also a very strong individual component that varies from person to person. More important is that the objective facts, in fact, the way the you-are experienced working situations. This is a renderle più o meno stressanti: lo stile di vita personale, gli atteg­giamenti e l’interpretazione che si dà a ciò che accade sul posto di lavoro. La soluzione del problema è quindi duplice: da un lato occor­re una maggiore consapevolezza e conoscenza dei rischi collegati allo stress “professionale” da parte del datore di lavoro e dei la­voratori. Dall’altro, imparare a ge­stire il proprio stress, attingendo alle proprie risorse per affrontare i momenti di crisi.
Elenchiamo qui di seguito alcuni dei principali fattori stressogeni in ambito lavorativo:
- Incertezza nella definizione dei ruoli e nelle istruzioni ricevute: quando molte persone si ritrovano together regularly, you may experience a state of tension. The different personalities may conflict and uncertainty can occur in the definition of roles, thus adversely affecting the efficiency of the group or causing confusion in the instructions received ..
- The amount of work assigned is excessive or insufficient: according to Atkinson JM, stress is an excess of requests received by the individual in relation to its perceived ability to meet those demands. " In fact, this occurs when the amount of work assigned is considered excessive and the time you have available to do it is insufficient. Although it scadenze o termini da rispettare facciano generalmente parte del lavoro, per cui un progetto deve essere completato entro una data prestabilita, non sempre questo avviene in modo semplice e naturale.
- Un management insensibile: un superiore con scarse o pessime abilità di comunicazione, per nulla assertivo o incapace di motivare i propri collaboratori
- Inadeguatezza sul piano del ruolo ricoperto: spesso atteggiamenti passivi o comunque la scarsa autostima fa si che spesso, quando si è investiti di un ruolo grazie alle proprie abilità professionali, non si creda in realtà di meritarlo o comunque non ci si sente adeguati a ricoprlo.
CONSIGLI PRATICI PER GESTIRE LO STRESS “DA LAVORO”
E’ necessario recognize the early warning signs and identify strategies to manage
because everyone reacts differently to the perceived stress, each has different strategies to overcome it. If we can identify strategies that have helped us in the past we can use them to cope with perceived stress in the present. These strategies are:
-remove or reduce the external pressures
-accept situations that can not be changed;
-break big problems into smaller problems can be managed separately and more simply
The stress symptoms that may occur in the workplace are:
-perceive a reduction in the satisfaction received from their role
-avvertire la difficoltà di comunicare con gli altri
-concentrarsi su compiti improduttivi
-frequenti espressioni di rabbia non solo sul posto di lavoro
COSA FARE SUL POSTO DI LAVORO:
Anzitutto adottiamo una comunicazione assertiva. Non diciamo sempre di sì anche se sappiamo di non riuscire a portare a termine il lavoro assegnato solo per paura di contrariare il capo: le conseguenze le pagheremo poi in salute; diciamo le cose come stanno, motivando il nostro intervento senza aspettarsi una risposta positiva, ma con la consapevolezza che abbiamo espresso un nostro pensiero. Molto spesso infatti, come già detto, è il nostro modo di pensare che magari può ingigantire una situazione, ce la può far vedere più negativa than it actually is, or can do it underestimated: these are cognitive distortions as a lens through which we look at a distorted reality that becomes even more so when we are tired and stressed. When not resting well, you go on the run, eat poorly, your body is affected in every way and we eventually get into a vicious circle in which our psycho-physical stress amplifies the very causes of stress or it is further amplifying the effects. And 'well then try to identify the stressful factors early, by analyzing our own moods and thoughts related to the preceding one we are living. Some common ones include:
-excessive amount of work assigned or insufficient.
-Insufficient time to complete their work satisfactorily for others than for themselves.
-Lack of a clear description of the work or a chain of command.
-Lack of appreciation or reward for good job performance.
-no opportunity to voice complaints.
-responsibilities, but from a position of authority or decision-making capacity.
-superiors, subordinates or colleagues unwilling to cooperate or to provide support.
-Lack of control or pride in the finished product of their work.
-job insecurity, uncertainty of the position occupied. Being object-
prejudice regarding age, sex, race, ethnicity or religion.
-working conditions unpleasant or dangerous physical labor.
-Inability to effectively convey personal talents or abilities.
-Possibility that a small error or momentary inattention can have serious or even disastrous.
E 'key to start each day instead planned in detail so as to optimize its resources:
Write everything must be done
highlight the most pressing issues
separated from the "urgent list" issues that you do not wish to address, solve those first, to forget about it!
ready to cancel or postpone non-critical issues at the end of the day if there is sufficient time to address them.
Set a time limit within which to work and not beyond it.
Fate of breaks, especially when you feel that the time for a break there is not really. Stop and relax for just two or three minutes can make a difference: clears the mind and helps to focus better. Ask for help or delegate
Get used to finish a job before starting another. You can not even finish everything on the list, but at least you will have completed most of the tasks, instead of having tried all to no avail.
WHAT TO DO AFTER WORK:
One of the most common causes of stress is too much work. Yet among all those involved in professions that require significant effort, not everyone is stressed. This is because the work is not in itself create stress, but rather the attitude towards it. Sometimes we do not realize that we are the worst enemies of ourselves and that is enough to change some behaviors and attitudes to solve many problems.
Therefore, you must use in their free time than all those methods and strategies that allow you to relax, to distract his mind from the problems related to work and devote themselves to themselves and to their well-being:
Some strategies may be useful the following:
Develop other interests: make sure that your life does not consist only of the work you do. Practicing with a degree of continuity at least one hobby or interest, can distract the mind and recharge the batteries.
Make exercise a regular basis: this allows you to download the tensions.
Eat and drink in moderation and balance.
enough sleep to regenerate your energies
Learn specific techniques to relax
Separate private life both professional obligation not to work weekends: you will realize that even if you work less, their productivity will increase as professional you become more relaxed and focused.
invest time in relationships with people with whom you are well: it may be useful to dedicate at least 30 minutes a day on social relations. It may be a phone call to a friend or to visit friends. The important thing is to talk with others and not keep everything inside.
If you've implemented these solutions, the situation does not improve, consult a professional.
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