What do you do if your workplace stress is affecting your communication skills?

Communication skills come into play precisely in times of stress (pressure, hurry, closings, definitions, decisions under uncertainty). This is where the ability to use emotions as a competitive advantage distinguishes those who are leaders and resilient. Please review your ability to be assertive and respectful in stressful situations, because any learning you have related to this, will mean an improvement in your productivity and quality of life.

It's crucial to first acknowledge the presence of stress and its effects on your well-being. Understand that stress can manifest in various ways, from feeling overwhelmed and anxious to experiencing physical symptoms like tension or fatigue. Recognizing these signs allows you to address the root cause of your communication challenges. By acknowledging stress, you validate your experience and empower yourself to seek solutions. This awareness also helps you communicate more effectively with others about your current state, fostering understanding and potentially garnering support from colleagues or supervisors.

If you feel that when you are stressed you react in a sub-optimal way, do not panic, it is normal (statistically frequent). Still, there are many opportunities for improvement. Primarily, managing negative emotions such as anger, frustration, feelings of loss, etc. can affect your ability to express yourself. As a general rule, it is assumed that : a) If you are introverted you will tend to close up more and talk less and if you are extroverted you will tend to close up more and talk less. b) if you are extroverted you will tend to say impulsive things, without thinking about the consequences.

Implementing self-care basics becomes essential in managing workplace stress. Prioritize restorative sleep each night to recharge your body and mind, as lack of sleep can exacerbate stress levels and impair cognitive function, including communication skills. Adopting a healthy lifestyle through balanced nutrition, regular exercise, and relaxation techniques like deep breathing or meditation can further support stress management. Effective time management strategies, such as breaking tasks into smaller, manageable steps and seeking support from trusted individuals, can help alleviate overwhelm and promote better communication in the workplace.

Cognitive regulation of emotions is a psychological tool that you can train. The key is to increase your capacity for emotional self-awareness (recognizing your emotions and thoughts, knowing that they may be wrong or exaggerated) and also to work on regulating your impulses through increased awareness and conscious breathing training. This will give you a better capacity for emotional management, so many people are trying the Mindfulness technique, as it facilitates both awareness and physiological calm.

Setting clear boundaries is another crucial aspect of managing stress and preserving communication skills. Establish boundaries around workload, deadlines, and expectations with colleagues and supervisors to protect your well-being. Learning to say no when necessary demonstrates self-awareness and self-care, preventing you from taking on more than you can handle. Additionally, disconnecting from work-related technology outside of business hours helps create a healthy work-life balance, reducing stress and preventing burnout. By prioritizing self-care and setting boundaries, you can effectively manage workplace stress and maintain strong communication skills, ultimately contributing to your overall success and well-being.