Ptalking about psychological pressure at workor may come to mind le more diverse situations. From the extreme cases of those who suffer a real bullyingby colleagues or superiors, to those situations so exhausting as to lead to a breakdown, a condition known today as burnout syndrome. But not only that, because the psychological pressure at work can also manifest in more nuanced ways and still difficult to manage.
Beyond the specific cases, in fact, what is certain is that well-being in the workplace is an essential aspect.
Research data
To prove it, recently, even one survey launched byGlickon Observatory, an Italian company operating in the HR tech sector. The data collected through the survey revealed how the relationship between work and happiness is deemed necessary for 80% of respondents. Not only that, for almost all of the people involved (97%), being happy at work would also make them more productive.
The poll also investigated what aspects are considered most important by people with a view to happiness in the workplace, demonstrating how, especially for the over 40s compared to the younger generations, the psycho-physical wellbeing turns out to be an important element together with economic valorisation and benefits.
Based on the data collected, regarding the coveted work-life balance, something still doesn’t seem to be going right. To the question “Can you have a good work-life balance enough to make you happy and serene?” the interviewees were in fact divided almost in half with a slight majority towards the “NO” (51%).
Psychological pressure at work: it’s not always negative
The research clearly highlights how important well-being at work is to people. Well-being that can be put to the test, especially when you live situations of psychological pressurenot always referable to a real mobbing or a burnout syndrome.
“The burnout is a clinically definable condition, a syndrome which, through a series of symptoms, leads to severe discomfort in the life of the worker, forced to undergo excessive pressure – explains Monica Bormetti, an occupational psychologist who deals with training and coaching on work-life balance and digital well-being. – The However, the term psychological pressure is more nuanced and can indicate a number of different situations not attributable to a properly pathological condition. Indeed, the first aspect that we should consider is that the psychological pressure at work is actually not always negative».
Psychological pressure: when it acts as a stimulus
It is undeniable that the idea of pressure and stress always activates a series of negative imaginaries in the mindthe. However, the first consideration to be made is that in reality, within certain limits, the psychological pressure can have its positive function.
«Today, with regard to the issue of well-being at work, we often run the risk of starting from the assumption that any type of stress must be eliminated and fought – emphasizes the expert. – However, as the psychologist Kelly McGonigal, author of the book “The bright side of stress”, a certain degree of pressure in life and in the working sphere is absolutely functional, because it allows us, on the one hand to bring out our skillsand on the other of have a satisfying life and rewarding. Let’s try to think about it: if we lived in a working condition of total relaxation, in which there was no stress or pressure component, it might seem pleasant at first but in the long run it would end up being very unrewarding».
What is the line between positive stress and negative stress
So it is natural to wonder what the borderline between positive stress and somewhat functional, and a stress instead risks consuming and generating malaise.
«Beyond limit situations, such as those of those who suffer mobbing, bossing or strainingand therefore experiences objectively negative conditions – explains the psychologist – in most cases it is much more probable that there are situations in which, given the same type of work, the same amount of work and the same deadlines, everyone reacts differently and subjectively. Basically, the difference between eustressor good stress that gives energy, charge and spurs, e distresswhat breaks down, compresses and removes energy, does it above all the attitude that the individual has in the single situation».
Psychological pressure: the importance of finding the right resources
«When on an individual level I have the perception that the requests that come to me at work are too many compared to my resources, the time I have available and what I feel are my abilities, then a gap is created which generates a state of malaise and therefore of negative stress – explains Monica Bormetti. – On an individual level, therefore, the first step to take it is working on one’s own mental attitudes, turning our gaze towards what we feel to be in our power. The question to ask is: what do I have in my hands today to be exploited to meet all the requests that arrive? It’s not about having to do everything at all costs but about try to activate positive resources in what has to be done”.
The value of the internal “locus of control”.
“That’s what psychology calls it “internal locus of control” – continues the psychologist – an attitude that it helps to focus on skills, abilities and resources that we feel we have available to deal with a given situation. And how feel like you have control over your life. On the contrary, letting yourself go to a external locus of controlwill risk activate a series of thoughts as “My boss is giving me too much work”, “This task is impossible to perform”etc… When we don’t have the perception of having control over the situation, that arises stress which it then blocks and generates malaise».
Pressure at work: relationships as a valuable antidote
Then there are a number of precautions which allow you to cope with moments in which you experience strong psychological pressure at work.
«The first useful advice, both in work and in life in general – explains the psychologist – is to try to cultivate positive relationshipsa habit that can make the difference as an important one has also testified Harvard research».
The study in question, a monumental research lasting 80 years, has in fact highlighted how the secret to a fulfilling life mainly resides in relationships with others. And this also applies to the contested working.
“The study really showed that good relationships at work not only make you happier and healthier, but they also make you more productive, more success-oriented, and more likely to keep the same job,” Harvard professor Robert Waldinger explained in a article that appeared in the Telegraph.
This certainly does not mean getting along with all your colleagues or even trying to please a boss with whom there is no chemistry. “What is meant is that, to develop our internal skills And respond to stressful situations in our working context – explains the psychologist Monica Bormetti – develop a good network of relationships is critical”.
Take care of your physical health
Another aspect not to be overlooked when experiencing situations of psychological pressure due to work is that of try to take care of your physical health.
«At first glance it may not seem like advice aimed at mental health but in reality it is not the case – explains Monica Bormetti. – In fact, work-related stress often leads, as a first consequence, sleep disorders. When we feel we have so many things to do and that we are under pressure, one of the first things we miss is the hours of sleep. We meet at go to bed late at night and wake up early in the morning. And this is detrimental to our mental health but also to our effectiveness.
Tips for easing tension
Then there are others small but effective strategies that you can follow without upsetting your working days but still going to loosen that tension that you risk carrying around even at the end of the day.
The first rule? Learn to take small breaks.
«Today, especially in the period in which we are under pressure, one has a tendency not to detach, to avoid breaks or to try to pull as much as possible to maybe be able to take a longer break afterwards – explains the psychologist. – It’s about a habit that can, however, greatly affect stress as one also revealed research a few years ago conducted by Microsoft. The search has been done scanning the brains of two groups of people that they had to make conference calls within four hours. While the first group took a few minutes’ break every hourgetting up from the desk, the second group did not take breaks. Research has shown a notable difference also in the areas of stress activation, showing how taking breaks, even short ones, can be much more effective at keeping stress away.
Any other useful tips? In the gallery above the strategies suggested by the psychologist Monica Bormetti to cope with the pressure at work.
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