Many people will have workplace anxiety after working for a long time, especially at the end of the year. In fact, there are many ways to solve workplace anxiety. Here are some tips to solve the year-end workplace anxiety. Let's have a look.
What are the clever ways to solve the year-end workplace anxiety 1 You need to adjust your mentality in the face of promotion.
It is understood that in recent psychological counseling, there are not a few white-collar workers who come to consult because of psychological problems caused by tangled promotion. When many people are struggling with what to do at the end of the year and their future career development, some white-collar workers who have been promoted should also seek psychological help for various pressures.
A Cong, a 25-year-old boy, has psychological obstacles because of the pressure of promotion. He has never been a leader before, so he has never been confident since he was promoted, and he feels that he is not qualified for this job and is under great pressure. Because of inexperience, self-confidence has been greatly hit.
First of all, the problem lies in the dress. He used to dress casually. He was forced to start wearing a suit and tie because of his promotion. The leader also made some suggestions on his dress, which made him very uncomfortable. In addition, colleagues and partners who usually get along well with themselves are also alienated because of his promotion.
But in order not to let everyone think that he is superior, he can only compromise himself to cater to other people's hobbies. The office he changed was already very bright, but in order to be like everyone else, he still turned on the light during the day, which made his eyes unable to adapt. He began to suffer from insomnia, forgetfulness, headache, chest tightness and palpitation, and had to come to the psychological clinic for treatment.
Before choosing job-hopping, you should put your mind right.
People in the general workplace will be more or less psychologically impacted at the end of the year. Some of them want to escape from the tense interpersonal relationship or relieve the unbearable pressure because their current jobs can't satisfy them, and hope to change places. In fact, this is an escape, and job-hopping is a good and bad behavior. The new place may be good, but there is also a distance between subjectivity and objectivity.
If you can't get what you want after changing jobs, negative emotions will easily accumulate, and you will start to blame yourself, regret, and even have a tendency to be depressed. Therefore, the doctor reminded me to put my mind right before jumping ship. Don't act rashly, and don't sell yourself short when you are frustrated after trying. If psychological preparation is not sufficient, old problems will still appear in new places.
Learn to decompress yourself.
Psychologists can mainly provide psychological debugging methods for people seeking psychological help to analyze their own situation, help them jump out of their own problem circles, or teach them to accept reality and provide psychological comfort from different angles. However, white-collar workers who often bear all kinds of pressures should also master some methods to relieve pressure and adjust their mentality at any time.
Promotion and salary increase is the result that every white-collar worker hopes to get at the end of the year. This is not only his own achievement, but also the affirmation of the leader for your work. However, everyone has their own ideas about whether the expectations of these treatments can be realized, but the result is a two-way choice.
Even people who are not promoted and raised should have the ability to relieve stress. In fact, stress is not a bad thing, and the sense of tension and loss caused by stress are not necessarily negative emotions.
With these emotions, people can have the motivation to continue to work hard. The less satisfied they are with the status quo, the more successful they will be. These are common emotions. Insomnia and anxiety caused by these emotions are not diseases in the short term. You can take three deep breaths as a way to calm down and relax, and learn to leave your mind blank before you can return to psychological balance.
Tips for calming your mind
1. Realize that everything takes longer than you expected. Give yourself enough time to finish one thing, and the pressure will naturally decrease.
2. Don't bring your work mood home. Don't pour out your troubles at work to your family endlessly, so as not to spread your bad feelings to your family and destroy the peaceful atmosphere of your family.
3. Take a hot bath. The water temperature is a little higher than the body temperature, and soaking for 15 minutes can get the greatest relaxation.
4. Order to do what you should do. Get rid of things that have nothing to do with life and choose to do things that bring you the greatest happiness as much as possible.
Experts give suggestions on the top tricks in the workplace at the end of the year.
Tip 1: Job-hopping may be slow.
Those professionals who are ready to jump ship can rest assured. Don't be whimsical and jump ship at the end of the year against the general trend. Job-hopping at this time is undoubtedly a lack of work and a high risk. Once you can't find a job, you have to patiently accept the torment of looking for a job for several months, and you can't even feel at ease during the Spring Festival.
If you have jumped into the ranks of the job-hunting army some time ago and have no more thoughts, then the rest way is to ask the professional department to recommend it quickly, otherwise you will fight side by side with your colleagues in the job-hunting army until after the Spring Festival next year, and your mentality can be imagined.
Tip 2: Career planning is essential.
You may have smooth sailing in the workplace this year, or you may have a hard time. Anyway, you should go well next year. Only by making a good career plan can your career go well. After positioning yourself scientifically, we should supplement our knowledge along the "avenue" and strive to reach a higher level in a short time.
Next year's planning should do the following: 1, target digitalization: timeliness, quantification and quantity;
2. concretization of action: implementation plan, implementation method and information feedback;
3. Learning charging plan: self-charging plan, medium and long-term goal, hardware upgrade plan and software upgrade plan;
4. Network establishment planning: learn to communicate, establish your own personal network, the relationship with superiors, the relationship with colleagues, and integrate into the team.
Tip 3: It's time to recharge your batteries.
Charging is a word mentioned every day in the workplace. Whether it's job hunting, job hopping, promotion and salary increase, or competition for executives, no matter what level you are in the workplace, you should recharge your batteries every day.
Without charging, the power supply energy is not enough, which will make your career pale and fall into a bottleneck; And if the voltage is not big enough and the current is not strong enough, it will be difficult to break through the resistance and compete with others. Among all the "charging" contents, English, IT skills and professional certificate training are the most important. Which training institutions are suitable to choose should be considered from five aspects: brand, teacher level, teaching materials, training concept and characteristics.
Tip 4: Summarize the six elements at the end of the year.
Summarize the work achievements of one year, be a "test expert" for yourself, and count the work achievements that can be put into the basket and the "sick fruits" that cannot be put into the basket.
A complete year-end report should include:
1, the purpose and essence of the summary, this part is briefly summarized;
2. Review the work of the previous year, speak with facts, achievements and figures, and show the work results;
3. Analyze the reasons for the results, and cooperate with the whole team. Don't just take the credit for yourself;
4. Analyze the mistakes and problems that lead to the failure to achieve the work objectives, summarize more, and talk about the next steps;
5. Looking forward to and analyzing the future situation, don't talk about this issue;
6. Next year's work plan and arrangement should be down-to-earth, pragmatic and innovative, and must not be "empty".
Tip 5: Defend the "Victory Fruit"
The end of the year is a crucial moment for the personnel of all units to stay or stay, and it is also an important moment to reshuffle. At this time, you should be extra careful to hold your position, that is, to hold the fruits of year-end victory. If you "only care about pulling the cart and not looking at the road" all year round, then by the end of the year, you should open your eyes and ears, have a panoramic view of the company's signs and analyze the news from all levels.
Especially in the days when the year-end bonus is coming, once you leave your job, you will miss the year-end bonus you deserve. No matter what changes have taken place, no matter what the boss's attitude is, we must be patient again and not impetuous.
Anxiety needs to be overcome. Have you found a method that suits you?
What are the ways to solve the year-end workplace anxiety? 2 Relax and solve the anxiety in the workplace.
Anxiety often attacks professionals.
With the increasingly fierce competition, the pressure on people in the workplace is increasing.
And pressure is everywhere: the troubles of promotion, the difficulties of getting along with colleagues, the troubles of job-hopping, the difficulties of vocational examinations, and crisis management ... these are all challenges that are often encountered in the workplace.
Many people in the workplace sometimes have all kinds of strange symptoms after busy work: depression, irritability, fatigue, chest tightness, and even difficulty falling asleep.
Jia Zhijie, chief physician of the psychology department of the Affiliated Hospital of Liaoning University of Traditional Chinese Medicine, said: "This may be a symptom caused by anxiety. The symptoms of anxiety have both physical and mental manifestations. Such as sweating, blushing, palpitation, frequent urination, etc. Mentally, there is anxiety, agitation and anger. "
"Workplace anxiety" not only seriously harms physical and mental health, but also inevitably leads to problems such as inability to concentrate, decreased energy, confused thinking, disorganized work, restless mood and so on, leading to a significant decline in work efficiency. Serious may have physical discomfort.
Relax and solve anxiety problems.
How do we overcome all this? It is a good way to learn to decompress yourself and relieve your emotions in time.
Anxiety may come from work, interpersonal relationship, family and career development. There are also many incentives, such as family inheritance, sensitive and suspicious personality, sudden stress events and so on.
Doctor Jia said, "You can relax yourself by relaxing your body. You can take more deep breaths, divert your attention and relax yourself. You can take more deep breaths at work, especially when you are upset, you can let go of upset things, listen to music, chat, and divert your attention to get rid of irritability. "
Ma Shiquan, secretary of the East Campus of Shenzhou Hospital of Shenyang Medical College and a national second-level psychological counselor, said: "Learn to analyze yourself, know and know yourself, know how to choose, and learn to live a relaxed life. Give yourself a correct position, appropriately lower expectations, reduce desires, and abandon those high standards. Set some goals that can be touched by your toes to minimize bad emotions. "
People feel frustrated in their work and life, often because their self-goals are difficult to achieve, resulting in inferiority and disappointment. Excessive expectations will only make people mistakenly think that they are always unlucky and unhappy all day.
Dr. Ma said: "We should adjust our life goals, objectively evaluate things and ourselves, and at the same time, we should not be complacent, frustrated and calm, and face success and failure calmly with a normal heart to make ourselves comfortable." On the other hand, everyone has his own temperament, personality, advantages and disadvantages, and others will not cater to your wishes, just as you may not meet others' requirements yourself. If the requirements for others are low, then it is easy for you to satisfy your own wishes a little. So, don't embarrass yourself or others. Easily achievable goals can effectively alleviate anxiety. This can be classified as cognitive regulation in treatment. "
Third, we should learn to arrange our time reasonably. There are many things and mixed ideas, and tension and anxiety naturally arise. It is necessary to find a quiet place and tidy up your time. Make a list of things you want to do, arrange them in order of priority, step by step. You will find that your pace is much more orderly and your anxiety will be reduced.
Adjust yourself to relieve bad mood.
Self-regulation is also very important. Dr. Jia said, "Learn to talk, get together with friends and chat with family. This is a wonderful way to dispel, alleviate and eliminate bad emotions. Talking with family or friends is equivalent to a psychological vent of the current anxiety. The encouragement of family and friends can also divert their bad emotions and free themselves psychologically. "
If the anxiety is still not relieved, you can improve the environment, such as leaving this environment that causes your anxiety. If you are in the workplace, you can have a rest.
Dr. Jia said: "You can also release stress through exercise. Anxiety itself is a kind of energy, which can not be discharged in time, causing certain problems. Finding the right way to release this energy can achieve the purpose of eliminating anxiety. "
If the situation is too serious, you need to go to a special psychological clinic for consultation, or choose some anti-anxiety drugs according to the doctor's advice.
Dr. Ma reminded us: "Anxiety is mainly an emotional state, which is manifested as tension, uncertainty and insecurity. Appropriate adjustment can effectively alleviate. Stress is everywhere. We must take seriously the problems caused by psychological pressure, relieve psychological pressure in a timely and appropriate manner through emotional adjustment, and find an outlet for it, so as not to bring too much harm to the spirit. "