Unsurprisingly, work stress is bad for your health and for your productivity. အလုပ္တြင္စိတ္ဖိစီးမႈမ်ားျခင္းဟာ သင့္အလုပ္မွာအဆင္မေျပေစရံုသာမက က်န္းမာေရးကိုပါထိခိုက္ေစႏိုင္ပါတယ္။

">  
Load...

7 Simple Steps to a Stress-Free Career

by Ilya Pozin at LinkedIn


Tags: career stress job Jo



အလုပ္မွာစိတ္ဖိစီးမႈေတြျဖစ္ေနတယ္လို႔ခံစားေနရပါသလား? သင္တစ္ေယာက္တည္းခံစားေနရတာေတာ့မဟုတ္ပါဘူး။ ၈၃ရာခိုင္ႏႈန္းေသာ အေမရိကန္အလုပ္သမားေတြဟာ အလုပ္ေတြမွာ စိတ္ဖိစီးမႈမ်ားရွိေနတတ္ပါတယ္။ Harris Interactive for Everest College မွတိုင္းတာခ်က္မ်ားအရ ယခင္ႏွစ္က ၇၃ရာခိုင္ႏႈန္းမွ်သာရွိခဲ့ျခင္းျဖစ္ျပီး ယခုအခါ ၁၀ရာခိုင္ႏႈန္းတိုးျမွင့္မႈရွိလာခဲ့ပါတယ္။

အလ်င္စလိုလုပ္ေနျခင္းဟာ ကိုယ္နဲ႔ ကိုယ့္အဖြဲ႕သားေတြကိုစိတ္ဖိစီးမႈျဖစ္ေနတယ္လို႔ Depaul တကၠသိုလ္မွ ပေရာ္ဖက္ဆာ Robert S. Rubin မွဆိုပါတယ္။ အလ်င္စလိုလုပ္ေလေလ အာရံုစိုက္ႏိုင္ရန္ ခက္ခဲေလေလျဖစ္ပါတယ္။

Conifer Research ၏ co-founder တစ္ဦးျဖစ္ေသာ Ben Jacobson ဟာ "ေနဖဲြ႕စည္းမႈပံုစံထဲမွာေတာ့ ဘယ္သူကမွ အေႏွးဆံုးေရြ႕လ်ားေနတဲ့အရာဝတၳဳအျဖစ္ ရွိခ်င္ေနၾကမွာမဟုတ္ဘူး" ဟု Wall Street ဂ်ာနယ္သုိ႔ေျပာၾကားခဲ့ပါတယ္။

လုပ္ငန္းခြင္တြင္ ဘာအေၾကာင္းေၾကာင့္ ရွင္းလင္းမႈမ်ားကင္းမဲ့ေနရသနည္း?

လုပ္ငန္းခြင္မွမလိုအပ္သည့္စိတ္ဖိစီးမႈျဖစ္ေသာအေၾကာင္းအရာမ်ားကို ဖယ္ထုတ္ႏိုင္ေသာ ရိုးရွင္းတဲ့အခ်က္မ်ားကေတာ့ 

 

၁. Email မ်ားကိုစြဲလမ္းမႈေလ်ာ့ခ်ပါ။

သင့္ Email inbox ကိုမၾကာခဏဖြင့္ၾကည့္ေနမိပါသလား။ အလုပ္တစ္ခုလုပ္ေနရင္း Email ဝင္လာတဲ့အသံၾကားလို႔ အလုပ္ကိုျဖတ္ျပီး email ဖြင့္ဖတ္ေနမိျခင္းဟာအလုပ္ကိုဟန္႔တားျဖစ္ေစပါတယ္။

email စစ္သည့္အခ်ိန္တစ္ခုကို သီးသန္႔သတ္မွတ္ထားသင့္ပါတယ္။ နံနက္ခင္းတခ်ိန္၊ ထမင္းစားခ်ိန္တစ္ခ်ိန္စသျဖင့္ သတ္မွတ္ထားျခင္းဟာ အလုပ္လုပ္တဲ့အခါ အဟန္႔အတားမ်ားမွ ကင္းေဝးေစပါတယ္။

၂. လုပ္ငန္းခြင့္၏ Drama မ်ားကိုေရွာင္ပါ

လုပ္ငန္းခြင္တြင္ အတင္းအဖ်င္းေျပာျခင္း၊ ႏိုင္ငံေရးအေၾကာင္းမ်ားေျပာျခင္းအစရွိတဲ့အေၾကာင္းအရာေတြဟာ ၄၇ရာခိုင္ႏႈန္းေသာအလုပ္သမားမ်ားရဲ႕ အစြမ္းအစေတြကိုထုတ္လုပ္ႏိုင္မႈစြမ္းရည္ကိုထိခိုက္ေစပါတယ္။

စိတ္ကိုဖိစီးေစမည့္ရိုင္းစိုင္းေသာစကားမ်ားကို ေရွာင္ပါ။ မေကာင္းသည့္ဘက္ကိုေဆာင္သည့္ စကားဝိုင္းမ်ားကိုေရွာင္ျခင္းဟာ လုပ္ငန္းခြင့္မွာ စိတ္ဖိစီးရျခင္းမွ ကင္းေဝးေစပါတယ္။

၃. မိမိကိုယ္ကို အနားေပးပါ

ထမင္းစားျပီးခ်ိန္မွာ အိပ္ငိုက္လာတယ္လို႔ခံစားေနရပါသလား။ ဒီလိုခံစားေနရတာဟာ ကိုယ္တေယာက္တည္းမဟုတ္တာကိုသတိထားျပဳပါ။ ေလ့လာမႈမ်ားအရ လူတေယာက္ရဲ႕အိပ္အငိုက္ဆံုးအခ်ိန္ဟာ ေန႔လည္ ၂နာရီျဖစ္ပါတယ္။

အခ်ိဳ႕ေသာအလုပ္ခြင္ေတြဟာ ခဏတျဖဳတ္ေမွးလိုု႔မရတဲ့အေျခအေနျဖစ္ေနတာေၾကာင့္ စိတ္အေျပာင္းအလဲျဖစ္ေစဖို႔ Social Media website ေတြမွာ သူငယ္ခ်င္းေတြနဲ႔စကားေျပာျခင္း ေတြ႔ဆံုျခင္းေတြလုပ္သင့္ပါတယ္။

၄. အေကာင္းျမင္မႈမ်ားနဲ႔ ဝန္းရံထားပါ

တိရစာၦန္ေလးေတြကိုၾကည့္ရျခင္းဟာ စိတ္ဖိစီးမႈကိုကင္းေဝးေစပါတယ္။ Hiroshima တကၠသိုလ္မွ ေလ့လာမႈမ်ားအရ ေၾကာင္ငယ္ေလးမ်ားရဲ႕ရုပ္ပံုကိုၾကည့္ျပီးအလုပ္လုပ္ျခင္းဟာ အလုပ္ကိုပိုမိုျပီးစီးေစႏိုင္ပါတယ္။ စိတ္ဖိစီးမႈမ်ားကိုေလ်ာ့ခ်ရန္အတြက္အလုပ္ခြင္ပတ္ဝန္းက်င္တြင္အေကာင္းဖက္ကိုေဖာ္ေဆာင္ေသာဓာတ္ပံုမ်ားကိုထားရွိသင့္ပါတယ္။ အပင္မ်ား၊ နံရံကပ္ပံုမ်ား၊ ကိုယ့္မိသားစုဓာတ္ပံုမ်ား ကိုယ္ခ်စ္ခင္ႏွစ္သက္သူမ်ားရဲ႕ ဓာတ္ပံုမ်ားကိုထားရွိသင့္ပါတယ္။

၅. ပံုမွန္ေျပာဆိုဆက္ဆံမႈရွိပါ

ကိုယ့္ရဲ႕ေျပာဆိုမႈေတြကိုအထက္လူၾကီးေတြမၾကားႏိုင္ဘူးလို႔ ထင္ေနျခင္းဟာ အလြယ္တကူစိတ္ဖိစီးမႈရရွိေစႏိုင္ပါတယ္။ အလုပ္သမားမ်ားရဲ႕ သံုးပံုတစ္ပံုဟာ အလုပ္ရွင္မ်ားရဲ႕မွာၾကားခ်က္ျဖင့္ေျပာင္းလဲလုပ္ကိုင္ေလ့ရွိၾကပါတယ္။ လုပ္ငန္းခြင္တြင္ေလးစားမႈရရွိႏိုင္ရန္အထက္မွလူၾကီးမ်ားကုိမၾကာခဏ တင္ျပေပးပါ။ သင့္လုပ္ေဖာ္ကိုင္ဖက္မ်ားနဲ႔စကားေျပာပါ။ အလုပ္ဝန္ပိေနတယ္လို႔ခံစားရတာနဲ႔အထက္လူၾကီးကိုခ်က္ခ်င္းေျပာၾကားပါ။

၆. ျငင္းဆန္ရန္လည္းဝန္မေလးပါနဲ႔

သင္သည္ အရာအားလံုးလုပ္ကိုင္ခ်င္စိတ္၊ စိန္ေခၚမႈမ်ားကိုရင္ဆိုင္ခ်င္စိတ္ရွိေသာ္လည္း တခါတရံတာဝန္ယူလိုစိတ္မ်ားျခင္းဟာလည္း သင့္အတြက္ဆိုးက်ိဳးမ်ားဖက္ကိုသာ ဦးတည္ေနတယ္ဆိုတာကို သတိျပဳသင့္ပါတယ္။မိမိတာဝန္ယူႏိုင္ရန္ခက္ခဲေသာအရာမ်ားကို ျငင္းဆန္ျခင္းဟာ စိတ္ဖိစီးမႈရျခင္းကေန ကင္းေဝေစပါတယ္။

၇. အဆင္ေျပေသာအရာမ်ားကိုအသိအမွတ္ျပဳပါ

အဆင္မေျပမႈမ်ားစြာကိုခဏေမ့ထားျပီး အလုပ္မွာအဆင္ေျပတဲ့အေၾကာင္းအရာေတြကိုလည္း မွတ္ထားပါ။ သင့္ရဲ႕လုပ္ေဖာ္ကိုင္ဖက္ျပဳလုပ္ထားေသာအေၾကာင္းအရာတစ္ခု၊သင့္ကိုစိတ္လႈပ္ရွားေစေသာ Project တစ္ခု၊ ဘာေၾကာင့္ ဒီအလုပ္ကိုေရြးခ်ယ္ရတယ္ဆိုတာကိုလည္းသတိထားပါ။

စိတ္ဖိစီးမႈေၾကာင့္သင့္အလုပ္၊ အလုပ္လုပ္ႏိုင္စြမ္းရည္ေတြနဲ႔ သင့္ရဲ႕ေပ်ာ္ရႊင္မႈေတြကို အထိခိုက္မခံပါနဲ႔။

 

Do you feel like you’re always stressed on the job? Unfortunately, you’re not alone. Some 83 percent of American workers say they often feel stressed at their jobs. If this isn’t bad enough, apparently our workplace lives are just getting more stressful. The same poll byHarris Interactive for Everest College found only 73 percent of workers cited frequent stress just last year, meaning our stress levels have risen by 10 percent in just 12 months.

Rushing around in a frenzy can actually infect your team with second-hand stress, according to DePaul University professor Robert S. Rubin. Plus, the more we rush, the less we’re able to focus on any one specific task.

“No one wants to be seen as the slowest moving object in the solar system. You have to keep up with the Joneses—literally,” Ben Jacobson, co-founder of Conifer Research, toldThe Wall Street Journal.

Whatever happened to workplace simplicity? It’s time to cut back on your stress by taking a few simple steps to declutter your work life. Here are a few ways to go back-to-basics and show your career stress the door:

1. Kick Your Email Addiction

This might be hard to face, but it’s best to just tackle the truth directly: you have an addiction and it’s your inbox. So many workers spend much of their day just playing catch-up to their emails. You might be in the middle of work when you hear the siren beep of a new email zooming into your inbox, and suddenly your work is halted so you can take a look.

It’s time to detox from your inbox. Choose a few times during your day to check your email and stick to this schedule no matter what. For instance, you can check once in the morning, once around lunch, and a follow-up time an hour or two before clocking out. By limiting the amount of time you spend lost in your inbox, you can tune out the noise and allow yourself to focus.

2. Steer Clear of Workplace Drama

You came to your office to work and yet somehow your workplace has become more political than an episode of House of Cards. Office politics hurts company morale, and 47 percent of workers feel office politicking also hurts productivity. Sadly, a study by by Robert Half International found 60 percent of workers felt like they had to play the game.

Don’t get caught up in stressful office politics. Let your work speak for itself and take yourself out of negative situations where gossip flows and hurt feelings flourish. One of the best ways to simplify your work life is to steer clear of the drama.

3. Give Yourself a Break

If you feel like you’ve hit a wall after lunch, know you’re not alone. According to research, your body hits a sleepiness peak around 2 p.m.

Instead of taking a nap, which is still frowned upon in many workplaces, give yourself a little mental break. Take a few minutes to check in with friends on social media or take a walk outside to clear your head. Don’t stress if your attention is lagging -- instead, give yourself permission to let your mind wander.

4. Surround Yourself With Positivity

It’s hard to feel stressed when you’re looking at a picture of a baby animal. This is certainly what researchers at Hiroshima University discovered when they found pleasant images such as tiny kittens make workers more productive.

To cut down on stress, surround your office space with positive images. Don’t leave your office or cubicle empty -- fill it with planets, posters, and pictures of loved ones. A positive work environment can work as a pick-me-up when you get particularly stressed.

5. Communicate Regularly

It’s easy to feel overwhelmed if you don’t think your voice is being heard by upper management. In fact, less than one-third of workers felt management would change practices based on suggestions and feedback provided by employees. You want to be respected at your company, and the best way is to make your voice heard. Cultivate communication networks with your coworkers, your team, and your boss. If your workload is overwhelming, don’t be afraid to say something and ask for practical solutions to cut down on your stress levels.

6. Learn to Say No

You might want to do everything and tackle every possible challenge, but sometimes the biggest challenge is finding the strength to say no. Taking on too much responsibility is the best way to end up burnt out and feeling frayed. Research by the University of California in San Francisco found people with difficulty saying no are more likely to experience stress. While unpleasant, sometimes the healthiest thing you can do is bow out gracefully and avoid overextending yourself.

7. Take Note of Your Silver Linings

It’s easy to let the little stresses on the job pile up and blot out the things you genuinely love about the job. Every day, take a few minutes from your schedule to jot down your workplace “silver linings.” Write down a project you’re excited about tackling, a nice thing a coworker did, or even a reminder of why you love your job. It’s easy to make a mountain out of a molehill, but don’t let the daily grind rid you of your career passion.

Stress doesn’t have to weigh down your career. To become happier and more productive, it’s time to simplify your working life.

 

 

Still looking for your Dream job?

View all of our current vacancies NOW

+Other(975)
Management(697)
Sales(348)
Drivers(80)
Service(43)
NGO(17)
Trading(15)
Retail(3)
NGO org(1)

Category

The newest articles

Most popular articles



JobsInYangon.com MEDIA PARTNERS - Your job offers will appear on their web sites

SWeSone IrraWaddy Business Today Irrawaddy Burmese Partner PopularNews MRTV-4 PopularNews MCN Messenger ELEVEN

WHO WE ARE

Jobsinyangon.com is a leading Career and Job site in Myanmar. Jobsinyangon presents the largest porfolio of jobs on Myanmar market, thus helping recruiters to source top talents and job seekers available in Myanmar. Jobsinyangon.com job board helps hiring managers and recruiters from all companies in Myanmar to post jobs, manage applicants and make the right hiring decision. Any jobseeker in Myanmar can find Jobs in Yangon and other cities of all categories of jobs. Online job opportunities can be searched or arranged by our Executive search branch Roger Quest International.

GET IN TOUCH

012306103
info@jobsinyangon.com


Find us on Facebook Find us on LinkedIn Get ads from RSS