The experts interviewed by Terra underline the importance of imposing limits and the risks that overloading work schedules and commitments poses for health
A short, simple word, but which in a corporate context takes on a frightening weight and complexity. The fear of saying “NO” they range from a bad impression, such as appearing lazy, to the fear of losing a job, to the ‘displeasure’ that may arise in the previously harmonious relationship with the manager. But imposing limits is necessary, say sector experts.
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The need to say “no” is for the sake of self-preservation, after all, the only person who loses, short or long term, is the professional himself. Physical, psychological and professional damage often affects people who overload themselves with demands.
“I’ve already seen someone where this issue of ‘no’ has been repeated throughout their life. That person had difficulty saying ‘no’ at work, had difficulty saying ‘no’ with his wife, with everyone. So, we have worked Then he was already over the limit and didn’t even realize it”, says Sandra Moraes, psychologist and professional coach.
“I had accepted so many projects that I got a big promotion, but I had to turn it down because I couldn’t do it. According to him, he didn’t even notice. He just noticed that he was tired,” he adds.
When to start saying “no”?
Carina Lacerda, psychologist and employment consultant, believes that frequency is one of the main warning signs. If you are regularly asked to stay at work overtime, if you receive more requests than you can handle, or if you receive many urgent requests, it’s time to stop and ask yourself: How much is this affecting your life outside of work?
“There are times when you will need to work overtime, that’s fine, but they are short and often foreseen periods, such as closing times and/or reaching objectives. Now, if you have a contract of eight hours a day and every day you work nine hours, it seems little, but at the end of the month you have already worked 20 hours more, you don’t eat or sleep well, it’s also a bad sign,” he says.
According to the expert, the professional must understand that, if there are more tasks than time to carry out them, there is a flaw in the organization chart of the area. The individual cannot give up lunch or take breaks, or even stay beyond working hours, to meet requests.
“The insecure person always thinks that the problem is theirs and this is not always the case. When we have more tasks than time to complete them, I have a problem with the organization chart of the area, not with me. So I have to report it to the manager that we, as a team, have an overload problem explain that it is not a question of poor time management, but rather a lack of commitment”, he emphasizes;
How to say “no” at work?
For Sandra Moraes, psychologist and career coach, it is important to prepare for this moment, for example by creating some sentences and finding a balance between “talking too much” and “talking too little”. According to her, justifying too much can be problematic, as leadership may view the reason for the rejection as less than noble.
On the other hand, explaining little or being monosyllabic is also negative, as it can give the impression of disinterest.
“We are in Brazil and there is a tendency that if you say ‘no’ without any explanation, you can be seen as a ruder person. And so… when we talk about a social relationship with a boss, that can send That’s not the case simple, there is power in the middle,” says the expert.
“So as not to get bored you can give a short explanation: ‘Wow, I finally thought of something else. Is there something very urgent? Can I do it first thing tomorrow? I can deliver it tomorrow and in better quality, like about this ??’. It’s also about trying to negotiate a solution,” suggests Sandra Moraes, psychologist and career coach
Identifying the type of manager, according to Sandra, is the most viable path towards a smoother exit. Based on your leadership profile, you will know the best way to impose limits and negotiate requests.
If you are a direct and skeptical person, driven by numbers, it is better to avoid mincing words so as not to stress her out. If you are in a quieter environment and want to share, a detailed justification may be more appropriate.
“This is one of the issues that generates a lot of conflict, because sometimes people say, ‘I can’t, because I’m tired.’ If it’s one of those ‘bullshit’ bosses, who doesn’t care, he’ll probably think badly and he’ll say, ‘It’s your problem, get along.’ If he’s a person who’s more focused on numbers, on money, then you’ll say in relation to that, ‘.Look, I have all these requests here, I need you to tell me what the priority is, because I can’t do two things at once‘. Let him decide,” she advises.
For Carina Lacerda, a good way to start saying “no” is to evaluate the frequency of requests and requests. If they are excessive, identify the profile of the person managing the approach. So, she uses short or detailed justifications, depending on the occasion.
The expert, in fact, warns that it is not necessary to start saying “no” when, for example, you are asked to stay longer. If you know the leader may make this request at the end of the day, you can anticipate it.
“’Hi, I can’t stay later today, is there anything you want me to do today that hasn’t been done yet?’” he suggests.
What are the symptoms of an overworked person?
Career experts Carina Lacerda and Sandra Moraes point out that overworked people usually exhibit at least four of the following symptoms:
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Low self-esteem;
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Anxiety/depression;
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Tiredness;
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Bad sleep;
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Eyelid tremor;
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Herpes in the mouth;
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Restless legs;
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Gastritis;
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Migraine;
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Reflux;
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Tachycardia;
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Tremor in the hands.
Carina comments that saying “yes” to everything at the beginning can open up spaces for the professional in the work environment, as an external expectation is met and the person is recognized for this. The problem is that people begin to see the professional as a helpful person and assign him more and more responsibilities.
Do you know the rules for being happy at work?
“I’m starting to have more responsibilities than time. I please everyone, but I’m not well, I don’t do very well in the company. Then I already stopped having lunch to answer messages at work, I’m starting to have stomach problems and from then on the situation gets worse” , he adds.
If the professional realizes that he encounters difficulties in dealing with leadership and its demands, experts recommend professional mentoring. In this case the professional will be helped to create new paths in their working environment, also by discussing with the manager and facilitating their professional growth.
On the other hand, if the difficulty in saying “no” is a reality in other areas of life, the ideal is for the professional to seek psychological support. Therapeutic support will help you deal with the case better.
Source: Terra
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