You're feeling overwhelmed at work. What can you do to manage stress?
Working in product R&D can be exciting and rewarding, but also stressful and demanding. You may have to deal with tight deadlines, complex problems, multiple stakeholders, and constant changes. If you're feeling overwhelmed at work, you're not alone. Many product R&D professionals struggle with stress and burnout. But there are some strategies you can use to cope and improve your well-being. Here are some tips to help you manage stress and achieve a better work-life balance.
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Bettina Tittel#Gründerin und Leiterin der Akademie für mentale Gesundheit #Speaker #Coach & Trainerin #Heilpraktikerin für…
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Dhruv MittalCEO & Director at Syscon Wires | Leading Manufacturer of CHQ Wires, Alloy Steel Wires & Specialty Wires for Fasteners…
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Christine Paquette 🇨🇦 💙 🌎Live Your Mission, Become Your Ideal
The first step to managing stress is to identify what causes it. You can use a stress journal or a simple list to track your stressors and how they affect you. For example, you may find that you're stressed by unrealistic expectations, unclear communication, conflicting priorities, or lack of resources. Once you know what triggers your stress, you can try to address them or avoid them if possible. You can also talk to your manager, colleagues, or HR about your concerns and seek support or feedback.
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Die Frage zielt ja ab auf "gefühlten" Stress. Wenn also das Arbeitspensum machbar ist und die nötigen Ressourcen wie Wissen oder passende Tools vorhanden sind, handelt es sich hier ja eindeutig um eine subjektive Wahrnehmung. Bei Stress geht es tatsächlich nicht um objektive Situation, sondern die subjektive Wahrnehmung. Bei Stressreaktionen muss ja nicht immer das Leben "in Gefahr" sein, sondern es können ja auch Ziele, Werte oder Bedürfnisse sein. Ich persönlich würde daher empfehlen, individuelle Bedürfnisse, Wertesysteme, Antreiber, Glaubenssätze usw. einmal konkret zu erarbeiten, um hier im ersten Schritt Klarheit zu erlangen. Im nächsten Schritt würde ich Techniken zur Emotionsregulierung und zum Ressourcenaufbau empfehlen.
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• Take a breath: Slow down and focus on your breathing to calm your mind and body. • Identify stressors: Pinpoint what's causing your overwhelm. Is it workload, deadlines, or communication issues? • Prioritize tasks: Make a list and tackle the most important things first. • Break down big tasks: Divide large projects into smaller, more manageable steps. • Delegate or ask for help: Don't try to do everything yourself. See if colleagues can assist. • Take breaks: Get up, move around, and step away from your desk to refresh your mind.
Another way to reduce stress is to prioritize and plan your tasks. You can use a productivity tool or a calendar to organize your projects and deadlines. You can also break down your tasks into smaller and manageable steps and set realistic goals. This will help you focus on what's important and avoid procrastination and distraction. You can also review your progress and celebrate your achievements. Planning and prioritizing your tasks will help you feel more in control and confident about your work.
Working in product R&D can be mentally and physically exhausting. That's why it's important to take breaks and recharge your energy. You can schedule regular breaks throughout the day to relax, stretch, breathe, or meditate. You can also use your lunch break or free time to do something you enjoy, such as reading, listening to music, or chatting with a friend. Taking breaks will help you reduce stress and improve your mood and performance.
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Hier finde ich immer wieder wichtig zu erwähnen, dass es gar nicht immer lange Pausen oder große Interventionen sein müssen. Schon 3x3 Minuten am Tag können schon deutliche Verbesserung in der Herzraten-Variabilität hervorrufen. Wichtig ist, dass Sie es regelmäßig und bewusst tun. Meine Lieblingsübungen sind noch immer Atemübungen, z.B. die "4-6-Atmung". Atmen muss man sowieso und man benötigt keine besonderen Geräte, Räume oder Kleidung. Zudem kann ich Atemübungen an viele Tätigkeiten "andocken", z.B. den Gang zur Toilette oder Küche, die Auto- oder Bahnfahrt oder zur Überbrückung von Wartezeiten.
Working in product R&D can also involve a lot of pressure and expectations. You may feel like you have to work long hours, take on extra tasks, or please everyone. But this can lead to stress and resentment. That's why it's important to set boundaries and say no when necessary. You can communicate your limits and preferences clearly and respectfully. You can also learn to delegate, negotiate, or decline tasks that are beyond your scope or capacity. Setting boundaries and saying no will help you protect your time and energy.
Working in product R&D can also be isolating and challenging. You may feel like you're alone or stuck in your problems. But you don't have to deal with stress by yourself. You can seek support and feedback from your peers, mentors, or coaches. You can also join a professional network or community where you can share your experiences, insights, or questions. Seeking support and feedback will help you learn from others, gain new perspectives, and feel more connected.
Working in product R&D can also affect your health and well-being. You may neglect your physical, mental, or emotional needs. But you can't perform well if you're not well. That's why it's important to practice self-care and wellness. You can adopt a healthy lifestyle that includes regular exercise, balanced diet, adequate sleep, and hydration. You can also practice positive thinking, gratitude, or affirmations. You can also seek professional help if you're feeling depressed, anxious, or overwhelmed. Practicing self-care and wellness will help you cope with stress and improve your quality of life.
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Defining self-care and wellness is different for each of us. This topic is extremely broad in it's scope. Taking stock of your life, as in the rhythm of your professional and personal life, is a key area to start. Asking questions can help one see the areas of stress, where one may be feeling the most tension and where the gaps may exist within one's life. Ideally, we want to commit to one kind loving act that support our well-being e.g. meditation, walking, eating nutritiously (according to one's blood type for instance), and most importantly, "health" breathing. There are many breathing techniques that can shift one from a state of anxiety to a state of calm.
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Die meisten Menschen empfinden Stress als ein "Zu viele von...", zu viele Termine, zu viele Aufträge usw. Genau genommen ist es aber ein "Zu wenig von...", nämlich ein Mangel an Ressourcen. Die Frage "Was brauchst du?" kann hier schon kleine Wunder bewirken, da ich mental in einen Zustand der Lösungsorientierung wechsele. Vielleicht brauche ich mehr Zeit, Unterstützung, bessere Tools, mehr Erfahrung...und wie kann ich das aufbauen?
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