The world we live in today is more connected, more ‘busy’ and more stressful than ever. According to research from APS (1)
· 35 per cent of Australians report having a significant level of distress in their lives.
· 26 per cent of Australians report above normal levels of anxiety symptoms.
· 26 per cent of Australians report having moderate to extremely severe levels of depression symptoms.
· Financial issues were rated as the top cause of stress over the five years.
· People who report higher levels of anxiety and depression symptoms and distress are more likely to gamble, smoke cigarettes, drink alcohol and take recreational drugs
Couple this with data from the ABS (2) that suggests that shows 5 million of Australia’s 7.9 million full-time employees put in more than 40 hours every week, with 1.6 million racking up more than 50 working hours then its not hard to see that there could be a problem.
Stress levels appear to be on the rise and given the backdrop of the global economy and the three causes of rising stress levels at work (3) of: growing workloads (61%), increased business expectations (52%) and short term deadlines (37%) things are only going to get worse.
These are sobering statistics indeed without even looking at the compound effect of mental health both at home and in the workplace, suicide, fear of missing out (and social media) and other related topics.
So how can you spot if you or someone else is burning out or experience high levels of stress? Some common (but not exhaustive) symptoms are below:
· A state of chronic stress
· Physical and emotional exhaustion
· Cynicism and detachment
· Inability to function effectively
· Low levels of motivation
· Increased errors
· Fatigue
· Debilitating self-doubt
· Poor physical health
· Reduced job satisfaction
· Increased absenteeism
· Poor morale
I think we should consider the above and our own state (as well as that of others) and ensure you /we have safeguards in place and ‘release valves’.
What is a release valve?
In machinery a release or relief valve is a type of safety value used to control or limit the pressure in a system; pressure might otherwise build up and create a process upset, instrument or equipment failure, or fire.
The same is no different in humans and I believe we need to build into our daily/weekly/monthly habits and routines 'release valves' to ensure we limit pressure and stress and protect our overall system.
So what can a release valve look like? This is different from individual to individual but here are some things I have built into my routine over the years that work for me:
Regular Exercise
Exercise releases endorphins, endorphins interact with receptors in the brain that reduce your perception of pain. They also trigger a positive feeling in the body. We have heard it all before, but regular exercise reduces stress. I find it also relaxes me, gives me a chance to think, reflect and have time to myself. This is part of my daily routine, is non negotiable and a big part of how I start and end my day.
Boxing / MMA
This might not be everyone’s way to relieve stress but for me if I am having a tough week I will spend more time at the boxing gym. This is one of my happy places. The boxing gym for me does more than regular exercise. Not just for the release that comes with hitting a bag, pads or sparring someone at the gym, but also for the camaraderie, the team spirit and conversations before and after the class. I often find myself in more open discussions at the Boxing/MMA gym – something about this type of environment brings emotions out of people. It also helps when your gym has no egos, multiple Australian champions, brilliant coaches and a supportive, family culture.
Meditation / Prayer
Another part of my daily routine is prayer. Whether you chose to meditate, pray, sit in solitude or find some alone time, all of these can help you release built up pressure. This could be 5 minutes or 30 minutes but this simple technique can help you find peace, re-evaluate, open up new ideas or take you away from the pressures that life can throw at you both inside and outside of work.
Some Time To Reflect
When is the last time you took some time out to simply sit by yourself and reflect? To slow down and consider where you are at, your goals, what you want to achieve, how you feel physically and mentally. One of the things I built into my habits a couple of years ago was ensuring that once per quarter I find time to simply reflect. I will go to a new café, the beach or up the mountain (depending on my mood at the time) and simply take the time to reflect on where I am at. I find this a great way to re-evaluate and be aware of stress, burn-out and make changes if needed to my routines and habits.
It’s a simple process but a huge part of how I stay energised, self-aware and on top of my game. I can’t recommend this process enough. I always try and find a new venue as it might provide different inspiration, stimulus or thoughts.
Find Someone To Talk To
This could be a professional or simply a friend or someone in your inner circle that you trust. Sometimes you need to get things off your chest, vent or simply share. Choosing the right person to talk to though is important! Sometimes you don’t need a solution you just need to be heard, chose the audience based on what you need at the time, don’t go to someone who is going to increase the problem or pressure.
Learn To Say No!
Some people struggle with this. You are overloaded and you continue to say yes. Yes to friends, yes to more work, more commitments. Saying ‘No’ is like training any other muscle. You need to use it! I am very good at saying No! This is a great way to release pressure.
Practice the art of setting boundaries. You will thank me for it 😊
Ask For Help
I find asking for help often goes hand in hand with saying no. If you struggle with saying no then you often also struggle to put your hand up for help. They don’t necessarily go hand in hand but in my observation, they are certainly connected. You can’t be all things to all people. Don’t be afraid to ask for help from people around you. It’s ok to need help!
For more information on avoiding burnout and reducing stress check out this article from Beyond Blue (https://www.beyondblue.org.au/personal-best/pillar/wellbeing/keep-your-stress-bucket-from-overflowing)
What are your release valves? Share your thoughts and comments below.
#release #releasevalves #balance #worklife #worklifeintegration #lessstress #success #motivation #wellbeing #morningswithMC
References
This article is originally published at www.matthewcossens.com/blog/
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