CC BY
16УДК 005.32 (07)
ПРОФЕССИОНАЛЬНАЯ ДЕЯТЕЛЬНОСТЬ И СТРЕСС
Кукубаева А.Х., Периш Е.Е.
Кокшетауский университет им. А. Мырзахметова (г.Кокшетау, Республика Казахстан)
Аннотация. Данная работа посвящена проблеме влияния стресса на профессиональную деятельность. В статье рассмотрены признаки эмоционального выгорания. Выделены приемы управления стрессом.
Ключевые слова: эмоциональный стресс, выгорание, психическое здоровье, хроническая депрессия, переоценка отрицательных мыслей, стратегии преодоления стресса, управление стрессом.
PROFESSIONAL ACTIVITIES AND STRESS
Kukubayeva А. H., Parrish Y.Y., А. Myrzakhmetov Kokchetau university (Kokshetau, Kazakhstan^
Abstract. This paper focuses on the impact of stress on professional activities. The article deals with signs of emotional burnout. Stress management techniques are highlighted.
Key words: emotional stress, burnout, mental health, Tronic depression, reappraising negative thoughts, strategy of overcoming stress, stress management.
The stress problem in modern science is an important topic of modern psychological research in the 21st century. In the modern era, stress continues to serve an important function. It also is a major source of emotional stress.
For some, stress is the motivator that ensures things get done. However, workplace stress can easily overwhelm your life. You may continually worry about a particular project, feel unfairly treated by a supervisor or co-workers, or knowingly accept more than you can handle in hopes of earning a promotion. Putting your job ahead of everything else can also affect your personal relationships, compounding the work-related pressures.
Layoffs, restructuring or management changes can heighten anxiety about your job security. Research in the U.S.A. has found that workplace injuries and accidents tend to increase in organizations that are being downsized [1].
Stress constantly creeps into our lives. It can come from frustrations in life or a confrontation with a partner [2-3]. Stress can be spurred by money worries or spiked by a sudden health scare. It can exact a toll upon you — physically, emotionally, and psychologically.
But what happens if we face stressful experiences at work every day? How does our body respond to work stress?
Burnout is a long-term response to chronic emotional and interpersonal stressors at work [4].
Over time, chronic work stress can lead to a psychological syndrome known as burnout. Warning signs of burnout are overwhelming exhaustion, cynicism, and a sense of inefficacy. Examples are having too much work or too little independence, inadequate pay, lack of community between coworkers, unfairness or disrespect, and a mismatch between workplace and personal values.
Recently, the work on burnout has expanded internationally and has led to new conceptual models. [5]. The focus on engagement, the positive antithesis of burnout, promises to yield new perspectives on interventions to alleviate burnout. The social focus of burnout, the solid research basis
concerning the syndrome, and its specific ties to the work domain make a distinct and valuable contribution to people's health and well-being.
How can work stress affect well-being? Long-term exposure to work-related stressors like these can affect mental health. Research links burnout with symptoms of anxiety and depression. In some cases, this sets the stage for serious mental health problems. Indeed, one study shows younger people who routinely face heavy workloads and extreme time pressure on the job are more likely to experience major depressive disorder and generalized anxiety disorder.
Along with its emotional toll, prolonged job-related stress can drastically affect your physical health. Constant preoccupation with job responsibilities often leads to erratic eating habits and not enough exercise, resulting in weight problems, high blood pressure and elevated cholesterol levels. Chronic depression also reduces your immunity to other types of illnesses, and can even contribute to premature death.
Common job stressors such as perceived low rewards, a hostile work environment and long hours can also accelerate the onset of heart disease, including the likelihood of heart attacks. Studies have shown that those with little control over their working environment are more likely to develop cardiovascular disease [6].
Re-activating a person's response to sudden environmental exposure can disrupt the body 's systems and increase disease susceptibility. For example, repeated release of the stress hormone cortisol can disturb the immune system, and raise the likelihood of developing autoimmune disorders, cardiovascular disease, and Alzheemer's disease. Chronic stress can also affect health by interfering with healthy behaviors, such as exercise, balanced eating and sleep.
A University of Utah study found that as stressed workers get older, their blood pressure increases above normal levels. Interestingly, many of the study's over-60 workers reported that they did not feel upset or unduly pressured by their jobs, even though their blood pressure levels were significantly higher
[7].
Therefore, high levels of stress at work can also affect physical health.
Work stress can also harm companies or organizations. Burnout reduces job productivity and boosts absenteeism and job turnover, and also leads to conflict between coworkers, causing stress to spread within a workplace.
How can you cope with work stress? How do we deal with work stress? What we can do? Fortunately, there are many ways to help manage job-related stress.
All of us can benefit by learning skills to manage fear and anxiety on the job. Several skills taught in cognitive behavioral therapy may help. Here are some tips for dealing with stress on the job [8]:
- Problem-solving. Problem-solving is an active coping strategy that involves teaching people to take specific steps when approaching a roadblock or challenge. These steps include defining the problem, brainstorming potential solutions, ranking the solutions, developing an action plan, and testing the chosen solution.
- Reappraising negative thoughts. Chronic stress and worry can lead people to develop a mental filter in which they automatically interpret situations through a negative lens. A person can come to negative conclusions. For example, he may have the view that his supervisor considers it incompetent. Or will consider that his supervisor worker doubts his ability to cope with stresses. To reappraise negative thoughts, treat them as hypotheses instead of facts and consider other possibilities. Regularly practicing this skill can help people reduce negative emotions in response to stressors.
- Mindfulness. Mindfulness is the ability to pay attention to the present moment with curiosity, openness, and acceptance. Stress can be exacerbated when we spend time ruminating about the past, worrying about the future, or engaging in self-criticism. Mindfulness helps to train the brain to break these harmful habits. We can cultivate mindfulness skills through formal practice (like guided meditation) and informal exercises (like mindful walking), or try mindfulness apss or classes. Mindfulness-based therapies are effective for reducing symptoms of depression and anxiety.
- Anxiety and Stress Disorders. Everyone worries or gets scared sometimes. But if panicky, you may have an anxiety disorder.
- Relaxation strategies. Relaxation helps counteract the physiological effects of human behavior. For example, progressive muscle relaxation helps reduce muscle tension associated with anxiety. Some programs blend relaxation techniques with nutrition and exercise.
Others focus on specific issues such as time management, assertiveness training, and improving social skills.
A qualified psychologist can help you pinpoint the causes of your stress, and develop appropriate coping strategies.
- Make the most of workday breaks. Even 10 minutes of "personal time" will refresh your mental outlook. Take a brief walk, chat with a co-worker about a non-job topic or simply sit quietly with your eyes closed and breathe.
- If you feel angry, switch. Mentally regroup by counting to 10, then look at the situation again. Walking and other physical activities will also help you work with stress.
- Set reasonable standards for yourself and others. Don't expect perfection. Talk to your employer about your job description. Your responsibilities and performance criteria may not accurately reflect what you are doing. Working together to make needed changes will not only benefit your emotional and physical health, but also improve the organization's overall productivity.
The power of visualization and meditation will also help combat negative thoughts.
Jobs and careers are an important part of our lives. Along with providing a source of income, they help us fulfill our personal aims, build social networks and serve our professions.
Stress is a fact of life. But we determine how it affects our lives. You can counteract the damaging effects of stress by calling upon your body's rich potential for self-healing. Stress Management will help us explore cognitive restructuring, a strategy to change the way we looking at the world around us.
Bibliography
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Kukubayeva Assiya Khairushevna, Doctor of psychology, Professor of the Department social and pedagogical disciplines of Kokshetau A. Myrzakhmetov University (Kokshetau, Kazakhstan).
Parrish Yekaterina, Master of 2 courses in Pedagogy and Psychology, Kokshetau A. Myrzakhmetov University (Kokshetau, Kazakhstan).
КукубаеваАсия Хайрушевна, доктор психологических наук, профессор кафедры «Социально-педагогических дисциплин», Кокшетауский университет им. Абая Мырзахметова (Республика Казахстан, г. Кокшетау).
Периш Екатерина, магистрант 2 курса специальности «Педагогика и психология», Кокшетауский университет им. Абая Мырзахметова (Республика Казахстан, г. Кокшетау).
