Tag: agressive behavior

How to Relax at Work – Simple Techniques

While it may be well known that aspects of work can cause stress, less is known about ways to effectively relieve it. Whether it’s a new job, a promotion, tight deadlines, or uncooperative colleagues, everyone has aspects of their worklife that stress them out. In such times, it is important to manage thoughts and feelings in a way that helps rejuvenate, rather than compound what we are already experiencing. Some people may find that their work stressors not only affect their professional life, but aspects of their personal life as well, such as health, family, and relationships. Practicing techniques how to relax at work is one of the easiest ways to lower stress levels, manage symptoms of anxiety and depression, reduce absenteeism and increase productivity.
Although avoiding stressful situations altogether sounds like an appealing idea, this may not always be possible. Relaxation techniques involve refocusing attention towards something calming and increasing awareness of bodily sensations. Contrary to popular belief, relaxation is not only relevant to enjoying a hobby or achieving peace of mind. It is a process that decreases the effects of stress on the mind as well as the body.
Individuals who are more relaxed at work report being more motivated, take fewer sick leaves, and engage in less procrastination. Effectively organizing the physical workspace has also shown to declutter and calm the mind and boost productivity. Some relaxing elements of work environments include elements of nature such as plants and aquariums. While direct contact with nature has several health benefits, research shows that even glimpses of nature through a window or photographs can improve mental health and satisfaction and reduce stress levels.
Taking breaks from long periods of work is also an important part of maintaining health, efficiency, and productivity.
Some health benefits of relaxation include:
  • Improved digestion
  • Higher energy levels
  • Increased confidence
  • Lower blood pressure
  • Improved concentration
  • Improved quality of sleep
  • Reduced activity of stress hormones
  • Increased blood flow to major muscles
Some types of relaxation include:

Autogenic Relaxation

Autogenic relaxation is a technique that focuses on teaching the body to respond to verbal commands. This can include using visual imagery and bodily awareness to reduce stress. For some, it can look like repeating words and/or phrases either mentally or verbally, encouraging relaxation and reducing muscle tension. For example, individuals may imagine a peaceful environment, then focus on controlled and relaxed breathing which slows down their heart rate. Attention can then be diverted to feeling other physiological sensations such as relaxing each part of the body.

Progressive Muscle Relaxation

This technique focuses on slowly tensing and relaxing each muscle group, directing individuals’ focus to the difference between muscle tension and relaxation and simultaneously increasing awareness of physical sensations. One way of doing this is starting by tensing and relaxing the toe muscles, progressively working up to the muscles of the head and neck, and then back down to the toes. Some practice tensing for five seconds, relaxing for thirty seconds, and then repeating.

Visualization

This relaxation technique involves forming mental conceptions to take a visual journey to a peaceful and calming place or situation. Relaxing using this technique is most effective when the sensations associated with all the senses are incorporated into the visualized scenario. An example of visualizing relaxing on the beach may include thinking about the warmth of the sun on one’s body, the smell of saltwater, the sound of crashing waves, and the texture of sand. A quiet spot void of distractions where individuals can close their eyes, loosen any tight clothing and focus on their breathing helps to make the visualization more vivid.
It is important to remember that instinctually implementing these techniques is a skill that will improve gradually with time and practice. Different techniques may be more suited to different types of people. With this in mind, it may be beneficial to consider professional mental health services if feelings of stress and discomfort are persistent and seem overwhelming.

How Assertiveness Communication Can Be Effective?

Assertiveness is a concept often associated with misconceptions involving aggression and arguing. Factually, assertiveness entails the effective and honest communication of one’s needs, wants, feelings, beliefs, and opinions without disrespecting those of the other person. To assert our rights effectively, we first need to be able to identify whether we are effectively communicating while being assertive, as opposed to being passive or aggressive.

In the organizational context, the internal communication strategies maintained by corporations significantly impact the company’s health and productivity. One common outcome of poor communication within organizations is that employees lack a strong sense of connection to their organization, which in turn hinders company cohesiveness.

Communication is a two-way process, and it is important to understand that people may not always interpret what we say to them accurately. Effective communication ensures not only that we have sent the message that we wanted, but also that it is received and understood in the way that it was intended.

Passive Behavior

Passive behavior includes a lack of confidence for individuals to advocate for their own needs, wants, thoughts and feelings. They tend to let others make decisions and go along with them even if it contradicts what they think, feel, or want. Their attitude is focused on pleasing other people and disregarding or belittling themselves. This avoidance of expression, along with their apologetic nature, allows for their grievances to unconsciously build up until they have reached their threshold of tolerance. They may then experience outbursts that are usually disproportionate to the triggering incident and followingly feel guilt, shame, and confusion while returning to passivity.

Common thought, belief, and behavior patterns in those with a passive communication style:

“I am weak.”
“I can’t say no to people.”
“I don’t know what my rights are.”
“People never consider my feelings.”

Aggressive Behavior

Aggressive behavior is focused on the goal of winning at all costs and forcing others into submission. Individuals with this communication style express their thoughts, feelings, needs, and wants while violating the rights of others. This may involve offensive language, telling instead of asking, humiliating, and shaming. Attitudes surrounding this behavior are usually those of superiority and intimidation. This domination-centered mode of expression cultivates environments where they generate fear and hatred in others and are alienated by them. They also lack accountability and are quick to blame their problems on external factors or people.

Common thought, belief, and behavior patterns in those with an aggressive communication style:
“I am entitled.”
“You owe me.”
“It’s all your fault.”
“I will get my way no matter what.”
“I know more than you do, so listen to me.”

Assertiveness

Assertiveness can be thought of as a healthy middle ground between the extremes of hostility/aggression and inactivity/passivity. Assertive communication skills include expressing your needs clearly while maintaining respect for the other person. Assertive individuals communicate towards a conclusion that is mutually agreed upon. They value themselves, their time, and their needs, and are strong advocates for what is acceptable and unacceptable to them. Those who are assertive understand that putting up healthy boundaries and saying ‘no’ to unacceptable things allows them to feel empowered while maintaining their relationships with people. It also provides the people in their life with an accurate understanding of what can be expected from them.

Common thought, belief, and behavior patterns in those with an assertive communication style:

“I speak clearly, honestly, and to the point.”
“I can’t control others, but I can control myself.”
“I realize that I have choices in my life, and I consider my options.”
“I am responsible for getting my needs met in a respectful manner.”
“We are equally entitled to express ourselves respectfully to one another.”

Advantages of being assertive include minimal conflict, control over emotions, more positive and healthy relationships, and having needs better met. Assertive expression allows for an honest and genuine connection to other people and a sense of competence and control over one’s life. This creates a respectful environment for growth and maturation as issues are addressed as they arise and not left to fester.