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How can you reduce workplace stress caused by a lack of autonomy?

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Workplace stress can have many negative effects on your health, productivity, and well-being. One of the common sources of workplace stress is a lack of autonomy, which means having little or no control over your work tasks, schedule, or environment. Feeling powerless and constrained can lower your motivation, creativity, and satisfaction at work. Fortunately, there are some ways you can reduce workplace stress caused by a lack of autonomy and regain some sense of agency and choice in your work life.

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1 Identify your sources of stress

The first step to reducing workplace stress caused by a lack of autonomy is to identify what aspects of your work are making you feel stressed and why. You can use a stress journal, a survey, or a conversation with a trusted colleague or manager to pinpoint the specific factors that are affecting your autonomy. For example, you might feel stressed by unrealistic deadlines, rigid policies, micromanagement, or lack of feedback. Once you know what is causing your stress, you can start to look for solutions.

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Madhurima Sappatti

On a Mission to Make Stress Management Fun! Global Stress Management Facilitator | Certified Master Life Coach Practitioner | Mentor
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Identifying your stressors is a great way to start because you can't fix a problem by throwing a bunch of solutions at it and hoping something will land. Observe yourself and notice what exactly is leading you to experience stress on a regular basis. The clearer you are, the better the solution lands.

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2 Communicate your needs and preferences

The next step to reducing workplace stress caused by a lack of autonomy is to communicate your needs and preferences to your manager or supervisor. You can use a respectful and assertive tone to express how you feel about your work situation and what you would like to change. For example, you might ask for more flexibility in your schedule, more input in your work assignments, more autonomy in your decision-making, or more feedback on your performance. You can also highlight the benefits of giving you more autonomy, such as increased productivity, creativity, or engagement.

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Madhurima Sappatti

On a Mission to Make Stress Management Fun! Global Stress Management Facilitator | Certified Master Life Coach Practitioner | Mentor
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A great way to set up the stage for this communication to occur is - 1. Share with your manager/supervisor that you are looking to have a conversation about your current role. 2. Ask them for the best time, date, and space to have this conversation. 3. Share the core topics you would like to talk about ahead of time so that they have time to prepare for the conversation. This really helps them not get defensive if you bring the topic up suddenly. 4. Share that you are looking to have a conversation and brainstorm a plan with them to slowly increase your flexibility and autonomy. Hope these steps help!

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3 Seek opportunities for growth and development

Another way to reduce workplace stress caused by a lack of autonomy is to seek opportunities for growth and development in your work. You can look for ways to expand your skills, knowledge, or responsibilities that align with your interests and goals. For example, you might take on a new project, enroll in a training course, volunteer for a mentorship program, or join a cross-functional team. By pursuing opportunities for growth and development, you can increase your confidence, competence, and satisfaction at work.

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4 Focus on what you can control

One more way to reduce workplace stress caused by a lack of autonomy is to focus on what you can control in your work. You can acknowledge that there are some factors that are beyond your control, such as organizational policies, market trends, or customer demands. However, you can also recognize that there are some factors that are within your control, such as your attitude, your effort, your communication, or your self-care. By focusing on what you can control, you can reduce your frustration, anxiety, and resentment at work.

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Madhurima Sappatti

On a Mission to Make Stress Management Fun! Global Stress Management Facilitator | Certified Master Life Coach Practitioner | Mentor
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This is a really cool tip! One of the best ways to manage your stress is to 'Control what you can control and let go of what you can't'. Anything that is totally out of your control, don't focus your energy on it. Anything that is in your control, focus, let's say about 80% of your energy on it. Anything that you can influence, focus about 20% of your energy on it. Know that sometimes you can't influence your leader's decisions no matter how much you try. In moments like these, it best to see if you can change the situation or perspective that is leading you to experience stress at the workplace.

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5 Seek support and feedback

The final way to reduce workplace stress caused by a lack of autonomy is to seek support and feedback from others. You can reach out to your colleagues, friends, family, or professional networks for emotional, practical, or informational support. For example, you might vent your feelings, ask for advice, share your achievements, or learn from others' experiences. You can also seek feedback from your manager, peers, or customers to improve your performance, learn from your mistakes, or celebrate your successes. By seeking support and feedback, you can enhance your relationships, motivation, and well-being at work.

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Ryan Ettridge

The Unstuck Coach: Unleashing Your Leadership Power.
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A lack of autonomy is as much an internal challenge as it is “enforced” by the system and culture. The opposite of autonomy is heteronomy. The seeming pressure bestowed upon you in the system is the heteronomous pressure, which seems like constraint when the interior freedom is also lacking. When truly free and autonomously expressing, even when considering the mandatory conformances of the system, there is no “pressure” - it is simply a direct expression what is true and right for the moment from the “clear” and autonomous individual. So, clear your interior (self) and the reactive stresses that arise from perceived lack of control and freedom, and you will begin to thrive. Stop making the problem outside of you.

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How can you reduce workplace stress caused by a lack of autonomy?

1

2

3

4

5

6

1 Identify your sources of stress

2 Communicate your needs and preferences

3 Seek opportunities for growth and development

4 Focus on what you can control

5 Seek support and feedback

6 Here’s what else to consider

Stress Management

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How can you reduce workplace stress caused by a lack of autonomy?

1

2

3

4

5

6

1 Identify your sources of stress

2 Communicate your needs and preferences

3 Seek opportunities for growth and development

4 Focus on what you can control

5 Seek support and feedback

6 Here’s what else to consider

Stress Management

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