How to stop being nervous at work: psychology tips

4 reasons

The problem of incontinence of character, outbursts on family and friends, worries, I think, absolutely every woman. Each of us periodically happens in a situation when it seems that everything is over, nothing can be tolerated anymore, when suddenly an emotional explosion occurs, the Universe turns upside down, family and friends run across the ceiling or hide in the cracks so that the angry wife and mother didn't get it.

Many people propose to teach people to control their emotions, control themselves, be absolutely cold and impartial.

Especially in business schools, they like to teach that you should never show emotions on your face. You must always have some kind of mask or, on the contrary, you must always be cheerful, kind, friendly and wonderful, and in the family, of course, a woman should always be an angel, a goddess, a kind mother, so warm, so cozy, always welcome and sexy.

If you are even a little familiar with human psychology, then you understand that this is bullshit. Being with a cold mask on your face is called schizoid deviation. You definitely don't want anyone to have anything to do with this. And, if you put on all sorts of sorceress masks, then after a while you can end up with a split personality.

How can you stop lashing out and stop yelling at people? This is done very simply. When you understand the reasons why you are doing this, you will probably realize that there are easier ways to complete the task that you set for yourself.

What's causing the unrest

There can be many reasons for anxiety at work.
You may already be familiar with the phrase “I’m constantly nervous at work.” You already understand that there will always be someone because of whom there may always be a stressful state in the body, or something, irritating factor.

Worry about the work done.
For not being appreciated enough by the team.
Worry about slow clients that slow down your workflow.
Worry about not doing everything you could.
A person becomes nervous when he is afraid that he has made mistakes in the work done.
A new employee worries when he doesn’t know how he will be received in the new team.
Fear of being incompetent in a given question.
Increased nervousness in the presence of irritating factors, such as sound. A person cannot concentrate on completing tasks, which is why he becomes very nervous.
Stress due to the fact that subordinates do not understand the assigned tasks.
Worry that colleagues are starting to whisper behind their backs, discussing.
Fear of competition. When a person sees that a new employee has appeared, the best specialist and he is now threatened with dismissal. Or when another candidate for promotion appears.

What can happen if you are constantly nervous and crazy?

Scientists from the USA claim that it is not stressful situations that have a huge impact, but how a person perceives them. They conducted a study in which 30 thousand volunteers who regularly experienced stress took part. Scientists have found that people who do not dwell on problems are less susceptible to various diseases. However, those volunteers who were upset about any reason began to develop chronic diseases that increased the risk of mortality.

A short-term stressful situation can be beneficial for the body, as it helps a person mobilize his strength in critical moments. However, another thing is when stress becomes chronic, the human body constantly produces cortisol or the death hormone. It affects the muscles, including the heart, and forces them to work at full capacity.

How to deal with stress

Throw out all the negativity on the pillow, it will help cope with stress

The ability to start from a half-turn or remain calm in the presence of a non-standard situation directly depends on the person’s temperament and the state of the nervous system. You can meet people who almost never get angry. You may feel like they don't care about what's going on around them. In fact, there is simply a margin of safety. Additionally, stress manifests itself in different ways for different people. If one person starts screaming when angry, then the other is constantly silent until a heart attack occurs. The problem is that even when emotions do not manifest themselves, the nervous system and the entire body as a whole still suffer.

Therefore, it is so important that a person is able to find a way out for his negative emotions. But this does not mean that, when the opportunity arises, you need to start tearing your hair out and throwing out what has accumulated on others. To begin with, a person must stop overreacting, must learn to treat unusual situations differently, and try not to be nervous. If there is a need to throw something out, then do it alone with yourself, using, for example, a pillow.

#4 POWERLESS

And the last reason why you and I suddenly suddenly turn into terrible creatures that have nothing to do with our inner kindness, sweetness, beauty and tenderness is powerlessness. That is, you and I, women, very often shout, defending ourselves, because at the moment we have no other way.

No one has repealed the law that the best method of defense is attack. We defend ourselves by starting to yell, by starting to swear, by starting to attack the other person.

And all this is great universal stupidity, because we are not protecting ourselves, but we are protecting a small, fragile girl, offended by life, who, by and large, sits inside each of us. Very often this girl is also very capricious, picky and requires increased attention.

In order for this girl to never scream or crawl out where she doesn’t need to go, naturally, she needs to take care of herself, take care of her self-esteem . That’s why I invite you today to my free three-day training “How to quickly increase self-esteem.” Give the girl something useful to do, let her do something useful.

Self-esteem is very often low in people from inaction or from very great and strong love. That is, we love someone very much, we wish them happiness, and we cannot stand this emotional mood and state. We lash out at people because we have so much to do for them.

The easiest way to stop torturing and killing people with your love, imposing your help on them, is to take care of your own life, that is, take care of your self-esteem. Come, sign up, we will definitely meet you there.

How not to be nervous

It is important to be able to relax and calm your nervous system.

I bring to your attention valuable advice from a psychologist regarding the problem under consideration.

Every person is capable of making mistakes. People learn from them, so you shouldn’t overreact to any mistakes or failures.
Plan your daily routine. This will help you stay collected and eliminate unnecessary worries.
Be results oriented. If you have positive successes, you will be able to get rid of unnecessary stress. If the results are negative, treat them as a valuable experience.
Don't forget about breaks, rest, proper nutrition and healthy sleep.
Eat anti-stress foods such as chocolate, legumes, banana, sea fish.
Make sure your work is enjoyable. Perhaps the cause of stress is that you are not in the right place.
Make friends with your colleagues. Business communication and clearly demarcated responsibilities, a desire for mutual assistance will help you feel more confident. In addition, you can spend moments of peace with your colleagues, relaxing with a cup of coffee or going to corporate events.
Make sure you have a comfortable work space. If you spend almost the whole day on it, it affects your psyche, making you feel either tense or, on the contrary, relaxed.
Don’t forget that you don’t need to spend the whole day in the office, think about your loved ones, visit them.
Don't think that this concerns you personally. Remember that other employees of the company, as well as your boss, have their own emotions and problems, which can sometimes spill out, and you find yourself in hot hands. There is no need to immediately take on the role of a victim.
You shouldn't sit around waiting for something to happen, worrying about everything at once. It is necessary to solve problems as they arise. You must realize that most of the troubles are the work of your imagination; they are unlikely to happen in reality, but the nervous system will already suffer.
Learn to accept failure as inevitable. Your task is to come to terms with this, because you are no longer able to change anything, but with such an attitude you will simply ruin your health.
Analyze your stressful situations. Figure out what exactly triggers them. It is possible that after this you will be able to deal with the root cause, therefore, you will get rid of unnecessary nervousness.
If trouble happens in your life, you don’t need to immediately treat it as a tragedy. Imagine that it could be even worse and what is happening now is not the end of the world.
Become more confident. This will teach you to remain calm, even in unusual situations, even if your boss yells at you.
Never compare yourself to your colleagues. It is important to understand that the world is imperfect, everyone has both disadvantages and advantages. Assess the difference between your vulgar self and your current self, analyze what successes you have achieved, think about what lies ahead.
Don't listen to other people's opinions, live your own life. Remember that there may be envious people among your colleagues.
Don't worry about what your colleagues will think of you. Just be a well-mannered, polite and friendly person.

These recommendations will help you understand how to stop being nervous at work. You must understand that, in addition, the general condition of the nervous system is very important. You need to avoid overload, not only in the office, but also at home, and lead a healthy lifestyle. Otherwise, you will be faced with the fact that you will start to break down even because of little things.

What to do in case of a nervous breakdown and hysteria

A person is unable to calm down on his own during a nervous breakdown, as he loses control over himself. Of course, it is advisable to prevent the development of a nervous breakdown, but if you are hysterical and are unable to calm down, close people should come to the rescue. You need to calm down a person who is hysterical, as he can be dangerous.

Create a calm environment by being left alone with the victim.
Take an action that will come as a complete surprise - slap him in the face, pour cold water on him, shout sharply (“Enough!”).
Take the person by the hand, with the other hand stroke his back, shoulders, hug him (if he does not resist).
Try not to say anything, much less argue with him.
As soon as you feel that the hysteria has subsided, kindly but firmly say: “Well, that’s it, let’s go, wash ourselves, drink some water.”
Usually a hysteria ends with a loss of strength, so let the person calm down after stress and rest.

Frequently repeated tantrums are an alarming symptom, for which you should consult a specialist (psychotherapist) and with his help learn how to calm down under severe stress.

What if emotions take over?

If you notice that the nervous tension is already strong, and you are about to explode, then you need to follow the following recommendations.

Take a deep breath, try not to breathe for a few seconds, then exhale. This will saturate your brain with oxygen, you will calm down and be able to better think about your decision.
Do self-massage. Massage your earlobes for several minutes, then move to the auricle. Take care of the neck, directly at the points located at the base of the skull. Sometimes it's enough to just pull your hair. This will improve blood circulation and reduce tension.
If possible, you need to leave the room in which the irritant is located and go for a walk in the fresh air. If you cannot leave the company building, simply walk up and down the stairs several times.

How to stop crying

One of the reactions to stress - crying - is normal if the tears relieve mental pain and if the crying does not last long. If you can't stop or find yourself in a situation where crying is inappropriate, it's worth learning a few techniques to calm down and stop crying. Let's look at 3 methods on how to calm down and not cry:

physical prevention of crying - blinking quickly, pinching the bridge of the nose near the corners of the eyes, a cup of green tea, washing with cold water;
psychological elimination - mentally postponing crying “for later”, meditation (sit in a pose, close your eyes, concentrate on breathing);
fighting the cause of tears - find out what caused the crying, compare with more difficult situations, remember that there are things for which you can thank fate.

Methods on how to stop crying and calm down are especially useful for teenagers who burst into tears among their peers and in other inappropriate situations.

Strengthening the nervous system

Meditation is a way to strengthen the nervous system

In order for your psychological state and nervous system to remain healthy, you need to follow certain rules and take care of yourself.

Sports and its manifestations must be present in your life. It is advisable that classes be held daily or at least three times a week. This could be going to the gym or running down the street, or just doing some exercise. It is important to understand that they will help defuse a nervous situation, increase your reaction and intelligence, and relieve unnecessary stress.

Make sure you eat well. Pay special attention to B vitamins, tocopherol, ascorbic acid, vitamin A and trace elements, in particular magnesium, calcium, iron, potassium, iodine and phosphorus.
Take up meditation.
Spend time outdoors every day, even if you work from home.
It is better for the work process to take place in the office; there is a clear distinction between work and home.
Learn to refuse even your boss. Otherwise, your compliance and kindness will be used for their own purposes by all and sundry.

Now you know how not to be nervous at work. Remember that the whole body suffers from stress, especially the cardiovascular, nervous and digestive systems. As they say, all diseases come from nerves. Do not forget that your worries may go unnoticed in the eyes of your colleagues, but your body will suffer the consequences. Take care of your nerve cells, don’t take everything to heart, just try to be a good worker, do everything in your power.

Causes of stress at work

Today, there are many things that can be called a reason for nervousness not only at work, but also at home. Heavy thoughts depress a person.

The first reason is the multitasking mode in which most currently operating companies operate. The fast pace forces people to quickly understand several issues at once and switch from one type of activity to another as soon as the need arises. This mode of work quickly tires and causes psychological discomfort.

Incorrect distribution of energy and time

Such a heavy load is dangerous because stress accumulates very quickly, a person may develop “manager syndrome”, chronic fatigue and depression.

In the modern world, employers also prefer people who are able to quickly and easily perceive large amounts of information. New professionals suffer the most from this. It is very important for them to learn to stop worrying and correctly distribute their strength and attention.

People working in the middle of the chain of command are subject to even more stress. This is partly because they are influenced by a phenomenon known as sandwich mobbing. Its peculiarity is that a middle manager is under pressure from superior management on the one hand and his subordinates on the other. In such a situation, the influence of tension is felt much more strongly, and stress accumulates much faster.

In order not to worry about work and go there with a light heart, it is important to learn how to cope with stress and overcome all difficulties without taking them too seriously. Only in harmony can you perform your work efficiently without affecting your health and balance.