Le riunioni infinite, le cose da fare che si accumulano e i colleghi che remano contro. Come sconfiggere lo stress da lavoro?
Mal di testa, gastrite, insonnia, ma anche disturbi dell’umore ed emozioni negative, come tristezza, ansia, demotivazione, mancanza di concentrazione. Questi sono soltanto alcuni dei sintomi più frequenti dello stress lavoro-correlato.
È una situazione di disagio psicologico generata esclusivamente dall’ambiente lavorativo e può riguardare i ritmi di lavoro, il rapporto con i colleghi e con i superiori, la valutazione del proprio operato.
Come evitare che questo logorio, giorno dopo giorno, renda le giornate impossibili da affrontare?
Ecco cinque consigli per correre ai ripari.
Acquistare consapevolezza
Nervosismo, irritabilità, lentezza, mancanza di energie sono all’ordine del giorno? È il momento di analizzare la situazione con mente lucida, andando alla radice dei motivi di stress.
Che cosa rende le condizioni lavorative così pesanti? L’organizzazione del lavoro, con scadenze impossibili da rispettare, ritmi pressanti, o risorse insufficienti? Oppure un capo dalla personalità “urticante” o colleghi piantagrane? Individuare la causa scatenante tra i tanti motivi di disagio è un primo passo per trovare possibili soluzioni.
Pianificare il lavoro
Travolti dalle cose da fare e dalle emozioni negative si finisce per rincorrere scadenze e obiettivi, trovandosi sempre in affanno.
È importante avere chiare le priorità: urgenze, richieste improvvise, grane devono trovare il giusto ordine all’interno della giornata lavorativa, per non sprecare inutilmente energie. In questo senso è importante saper dire dei «no» motivati quando è giusto.
Imparare a rilassarsi
Esistono molte tecniche di gestione dello stress da lavoro e in alcune grandi aziende vengono proposte ai dipendenti attività come training autogeno, meditazione o mindfullness, pratica di origine buddista che consente di vivere il qui e ora senza giudizio, accogliendo con consapevolezza pensieri ed emozioni.
Applicandone le tecniche nella vita quotidiana si affrontano i problemi con più lucidità e fermezza, senza farsi travolgere dall’ansia.
Lasciare in ufficio lo stress
Il lavoro stressa? Ritagliatevi all’interno della giornata un’attività per eliminare le negatività e recuperare energie positive. Lo sport, per esempio, è un ottimo antistress naturale. Oppure dedicatevi a un hobby, magari condividendo il momento con la famiglia.
Va bene qualsiasi attività che consenta di distrarsi dalle preoccupazioni lavorative e che arricchisca la vita interiore e sociale.
Mangiare bene
La pausa pranzo è uno dei momenti più sacrificati sull’altare del lavoro. No al panino trangugiato davanti al computer: staccare per almeno tre quarti d’ora è fondamentale per il benessere psicofisico. Pranzate seduti, evitando di parlare di grane di lavoro o di scadenze. Un pasto leggero e sano, ricco di verdura e frutta, consente di riprendere il lavoro senza difficoltà e aiuta a recuperare energie.
E se serve un aiuto in più per affrontare l’ansia, si può trovare un sostegno in SameFast Up, l’integratore specifico per il tono dell’umore, che contribuisce a ridurre affaticamento e stanchezza mentale, grazie al complesso SAMe (solfo-adenosil-L-metionina), vitamina B9 e vitamina B12.
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