Stress management - about ways and techniques for dealing with stress and turning it into a driving force.

Understanding the sources of your stress

The first step to solving any problem is to understand its causes and sources. In the case of stress at work, the reasons can be many and varied: an overload of responsibilities, difficult relationships with colleagues or superiors, uncertainty about your professional future, not understanding procedures or new working tools based on artificial intelligence, for example. Stop for a moment and think calmly about what exactly is causing your tension, as this self-analysis will allow you to choose the right tool for stress management.

Relaxation techniques every day

It is worth incorporating specific proven relaxation techniques into your daily routine, especially during more difficult times:

• diaphragmatic breathing - deep inhalation and long exhalation, which engage the diaphragm, help to immediately reduce levels of cortisol, the stress hormone;
• the 5-4-3-2-1 technique - this is a very simple method that helps to focus a distracted mind; in a difficult moment, we stop for a moment, focus and name 5 things we can see, 4 things we can hear, 3 things we can feel, 2 things we can touch and 1 thing we can taste;
• movement and physical activity - all it takes is a short walk, stretching or a few minutes of exercise for a miracle to happen, all thanks to the endorphins that are produced by movement and exercise; there is a reason endorphins are called happy hormones, they reduce stress, significantly improve mood and put you in bliss.

Transforming stress into motivation for action

The natural function of stress in our body is to save our lives, as our ancient ancestors could confirm. When they encountered a dangerous predator, stress caused an increase in the production of adrenaline and cortisol, which raised their heart rate, improved their ability to concentrate, strengthened their muscles and increased the availability of energy. This enabled them to make a quick decision to flee or fight, significantly increasing their chances of survival when confronted with danger.

In the 21st century, this mechanism works the same way, but today we are not afraid of T. Rex but, for example, of professional challenges or a difficult work environment. However, stress does not have to be ‘lethal’, and small doses of it can act as a motivator and stimulant. Let's not treat stress as a stopper, but as an opportunity to learn new skills so that we can face challenges.

Development and learning are the keys to managing stress

The current times are very dynamic and constant change is its most significant feature. Many professionals are beginning to struggle with gaps in their skills or knowledge, causing a great deal of discomfort.

Many professionals in the financial sector, especially accounting and audit professionals, are struggling with the pressure to acquire new qualifications, certifications and keep up with rapidly changing legislation. Learning new things and developing professional competence can be one of the best ways to cope with stress. Of course, the process of acquiring new qualifications is difficult and takes time, but it is worth it, because in addition to expanding knowledge and competences, professionals also learn to manage stress and limited time.

Scheduled breaks and rest

We must not forget the role of rest in stress management. And unfortunately, this happens to us often, because in the hectic schedule and pressure around us, we forget the importance of short breaks that allow the mind to regenerate. Even a few minutes' walk in the fresh air or a coffee break can provide relief from stressful situations. If you want to control your stress levels, plan regular breaks. We recommend the Pomodoro method, which involves working in short, intensive blocks of time (e.g. 25 minutes at work, 5 minutes off), which helps us to relax and increase our concentration and productivity.

Interpersonal relationships are the most important

Relationships with colleagues at work and support from superiors play a key role in coping with stress. Talking about what we are feeling and what is stressing us and finding solutions to our problems together makes stress more manageable. In addition, many companies have support groups or the opportunity to meet with psychologists, which helps many employees to cope with the pressure that is difficult to bear.

It is worth remembering that stress does not have to be our enemy and that it can become a catalyst for development, a motivation to expand our knowledge and a chance to achieve professional success. We do not have to be alone in our stress, because there are people in our team ready to help us with conversation, effective advice or joint action.

Article also published on focusonbusiness.eu/en/.