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How can you manage stress when colleagues or management don't support you?

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Working in a stressful environment can take a toll on your mental and physical health, especially if you feel like you don't have the support or appreciation of your colleagues or management. You may experience burnout, frustration, anxiety, or low morale. How can you cope with this situation and manage your stress levels effectively? Here are some tips to help you deal with the challenges of working with unsupportive people.

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Shubham Kulkarni

Dynamic German Speaker HR for DACH countries, Global L&D Coordinator | Oracle HCM, SAP SF & Workday Functional…
Aristeidis Barouxakis

Stress Management | Consulting, Fitness, Physiotherapy. Wellness tourism & retreats | Visiting practitioner

1 Identify the source of stress

The first step to managing stress is to identify what is causing it and how it affects you. Is it a specific person, a project, a deadline, a communication issue, or something else? How do you react to the stressor? Do you feel angry, sad, overwhelmed, or helpless? Do you have physical symptoms like headaches, insomnia, or fatigue? By being aware of the source and impact of stress, you can plan how to address it or avoid it.

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Shubham Kulkarni

Dynamic German Speaker HR for DACH countries, Global L&D Coordinator | Oracle HCM, SAP SF & Workday Functional Consultant | Poet | Writer | Anchor | Actor | 7 Years Experience | I AM APTEAN
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When colleagues and management offer little support, managing stress is crucial. Example: Unequal workload on a critical project. Solutions: Communicate concerns with your manager, practice self-care, seek external support, document efforts, set boundaries, and build resilience. Taking a proactive approach is key to managing stress in challenging work environments.

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Aristeidis Barouxakis

Stress Management | Consulting, Fitness, Physiotherapy. Wellness tourism & retreats | Visiting practitioner
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Always workng with a therapist or a life coach is beneficial at first place to recieve non biased feedback. Recognizing the stressor and your reaction is the first step yet adequate to mindigate the respone, the next step is work on techniques to build resiliense. Like physical training it is required work to see results, for example a breathwork session always helps but one is not enough remember repetition makes you better not perfect ;)

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2 Communicate your needs and expectations

Sometimes, the lack of support from colleagues or management stems from a misunderstanding or a mismatch of expectations. Maybe they don't know what you need, what you are working on, or what challenges you are facing. To improve the situation, try to communicate your needs and expectations clearly and respectfully. For example, you can ask for feedback, resources, recognition, or assistance. You can also explain your goals, priorities, and challenges. By communicating effectively, you can build trust, rapport, and collaboration.

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Geoff Brown

I help high flying introverts with social anxiety become expert communicators so they can springboard their careers
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Relaxation Techniques can be helpful. Walking in nature is good, especially spending time by moving water and waterfalls. Breathing techniques can help to reduce stress. Acupressure can be helpful as a tool to reduce stress. Singing or chanting can help us to release excess or trapped energy.

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3 Set boundaries and limits

Another way to manage stress is to set boundaries and limits for yourself and others. This means being assertive and saying no to unreasonable requests, demands, or expectations that add to your stress. It also means protecting your time, energy, and well-being by avoiding unnecessary distractions, interruptions, or conflicts. You can also delegate tasks, prioritize your workload, and schedule breaks. By setting boundaries and limits, you can reduce your stress and increase your productivity and satisfaction.

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4 Practice meditation and relaxation

Meditation and relaxation techniques can help you cope with stress by calming your mind and body. They can also improve your mood, focus, and resilience. You can practice meditation and relaxation at any time and place, such as before work, during lunch, or after work. You can use apps, videos, or books to guide you through different methods, such as breathing exercises, mindfulness, progressive muscle relaxation, or visualization. By practicing meditation and relaxation, you can reduce your stress and enhance your well-being.

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Andrew R. Milliot

Licensed Massage Therapist at Intuitive Hands of New England CT
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Massage has been shown to reduce the harmful hormone Cortisol which is produced and released by the body in response to stress. Seek out a qualified Licensed Massage Therapist in your area and work with them on a regular basis. Along with that, practice meditation and stretching on a daily basis, or as often as possible. Be sure that you're incorporating deep breathing in these activities.

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5 Seek support and feedback

Even if you don't feel supported by your colleagues or management, you can still seek support and feedback from other sources, such as friends, family, mentors, coaches, or counselors. They can offer you emotional support, advice, encouragement, or validation. They can also help you gain a different perspective, identify your strengths, or develop new skills. By seeking support and feedback, you can boost your confidence, motivation, and performance.

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6 Engage in team building activities

Team building activities can help you manage stress by improving your relationships with your colleagues or management. They can also foster a positive work culture, where people feel valued, respected, and appreciated. You can participate in or organize team building activities, such as games, workshops, outings, or celebrations. You can also use these opportunities to express your gratitude, appreciation, or recognition to others. By engaging in team building activities, you can reduce your stress and increase your engagement and happiness.

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7 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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How can you manage stress when colleagues or management don't support you?

1

2

3

4

5

6

7

1 Identify the source of stress

2 Communicate your needs and expectations

3 Set boundaries and limits

4 Practice meditation and relaxation

5 Seek support and feedback

6 Engage in team building activities

7 Here’s what else to consider

Stress Management

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How can you manage stress when colleagues or management don't support you?

1

2

3

4

5

6

7

1 Identify the source of stress

2 Communicate your needs and expectations

3 Set boundaries and limits

4 Practice meditation and relaxation

5 Seek support and feedback

6 Engage in team building activities

7 Here’s what else to consider

Stress Management

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感谢您的反馈

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