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4 Tips for Latina and minority women on setting boundaries in the workplace

Many women, especially Latina and minority women, struggle to set workplace boundaries. There are multiple factors that contribute to this issue, from cultural norms, gender biases, personal insecurities, and external pressures. 

Why many minority women struggle to set workplace boundaries 

In a Forbes article on “The Importance of Setting Healthy Boundaries”, award-winning coach, author, speaker, Sahar Andrade, shares some of the contributing factors that lead minority women to setting poor workplace boundaries. In the article, Andrade cites issues such as  low self-esteem, needing approval from others, learned helplessness or the fear of being rejected or criticized as well as cultural expectations. 

“I come from a culture where women especially are not supposed to say no or resist anything imposed on them,” Andrade says. “At work, I would accept all projects pushed on me even if they were not mine. In my personal life, I would not speak up in my relationships until resentment and anger defined me and my actions.” 

Many non-American cultures, especially cultures of color, are also more likely to be collectivist cultures as opposed to individualistic cultures, as cited by therapist and researcher, Sadaf Vidha, in an article about minority women setting emotional boundaries. 

 

“In individualistic cultures, the person or individual is the primary unit,” she explains, while in collectivist cultures, “family is the primary unit and the individual exists within it.” 

money managing

In many non-American cultures women are taught to not resist anything imposed on them and take on tasks that benefit the collective. (Photo by Tima Miroshnichenko from Pexels)

Growing up in a culture like this can make it difficult for minority women to recognize their own needs and set necessary boundaries. Many are taught from a young age to value the needs and desires of their families first and foremost, and this mentality often translates to the workplace later in life. 

Like the family, the team in the workplace becomes the collective, causing minority women to prioritize the needs of other team members over their own needs. 

Ayanna Abrams, Psy.D., a licensed clinical psychologist and cofounder of Not So Strong, expands on these cultural pressures and further defines boundaries and why they are necessary in an article by ESSENCE

“I view boundaries as our rules of engagement. [They are] the rules in our relationships that allow us to feel healthy, safe, and have access to different parts of the relationships. Having our boundaries honored can deepen our connections with other people,” Abrams explains. 

For minority women who struggle to know when to set boundaries, Abrams encourages people to listen to their bodies and check in with their mental health. 

“Black women have been taught that what other people need from us is more important than how we’re feeling,” she says. “I always encourage people to come back to your bodies. If you use your body as your source, it will determine where your [boundaries] need to be drawn. If you don’t give yourself sleep, your body will crash.”

You might be interested: Top 6 job perks and benefits Black and Latina women are looking for in 2022

interview tips

Having boundaries is not selfish or rude, they are a crucial foundation on which to build your relationships. (Photo by Christina @ wocintechchat.com on Unsplash)

4 Tips for setting workplace boundaries

Setting healthy workplace boundaries is an important part of one’s self-care and mental health. Setting these boundaries can also help prevent workplace stress and burnout in the future. Having boundaries is not selfish or rude, they are a crucial foundation on which to build your relationships both in the workplace and beyond.

Here are a few tips to help minority women set boundaries in the workplace. 

  1. Practice self-awareness. Make a habit of checking in with yourself from time to time. When you’re feeling down or stressed out at work, examine where those feelings are coming from and assess if they can be fixed by setting a boundary. 
  2. “No” is a full sentence. Sahar Andrade says this in her Forbes article on setting boundaries. It can be hard to say “No” when you have always said “Yes.” However, getting comfortable with this word is crucial to setting effective boundaries. Often, women feel the need to over explain or make excuses for why they are setting a boundary, but just saying “No” is enough. 
  3. Enforce your boundaries. The best way to get people to understand your boundaries is to repeat and enforce them. Some may think setting a boundary is a one-time thing, but more often than not people need to be reminded. Don’t be afraid to assert your boundary and set consequences for when your boundaries are violated. 
  4. Listen to and respect others. Another great way to show people how to respect your boundaries is to be an active participant in listening to and respecting the boundaries of others. When you show others that you respect them, they in turn are more likely to respect you and your own boundaries. 

Ultimately, setting boundaries is healthy and necessary to foster a happy and thriving workplace. Boundaries help ensure all individuals are being valued and are not being taken advantage of or overworked. Setting boundaries in the workplace will help to avoid future conflicts, resentment, and burnout while also strengthening relationships and promoting self-care and mutual respect.

Stress Awareness Month: Coping with post-covid stress and stress at work 

After a most stressful year under a global pandemic, health and workplace related stress are higher than ever. This Stress Awareness Month re-balance your work and life by learning how you can better manage post-Covid stress and stress at work. 

Stress Awareness Month’s mission

April is Stress Awareness Month and today, April 16, is National Stress Awareness Day. Stress Awareness Month has been held every April, since 1992 and during this annual thirty day period, health care professionals and health promotion experts across the country join forces to increase public awareness about both the causes and cures for our modern stress epidemic.

Sponsored by The Health Resource Network (HRN), a non-profit health education organization, Stress Awareness Month is a national, cooperative effort to inform people about the dangers of stress, successful coping strategies, and harmful misconceptions about stress that are prevalent in our society.

“Even though we’ve learned a lot about stress in the past twenty years,” says Dr. Morton C. Orman, M.D., Founder and Director of HRN, “we’ve got a long way to go. New information is now available that could help millions of Americans eliminate their suffering.”

Dr. Orman has invited leading health care organizations across the country to develop and disseminate helpful educational materials and other information about stress during the month of April. He is also encouraging stress experts and other health care leaders to conduct public forums, discussion groups, and other informative community events.

Stress Facts

  • Stress contributes to heart disease, high blood pressure, strokes, and other illnesses in many individuals.
  • Stress affects the immune system, which protects us from many serious diseases. Chronic stress can weaken the immune system resulting in more illness such as colds and flus and COVID-19. Other conditions such as heart disease and metabolic syndrome can also develop due to prolonged stress. 
  • Tranquilizers, antidepressants, and anti-anxiety medications account for one fourth of all prescriptions written in the U.S. each year. 
  • Stress can contribute to the development of alcoholism, obesity, suicide, drug addiction, cigarette addiction, and other harmful behaviors.

How to cope with post-Covid stress 

Since the pandemic began, Covid-19 stress and post-covid stress have become one of the major stressors for people across the globe. The CDC has provided some guidelines and resources for coping with Covid related stress below. 

post-Covid stress

Coping with post-Covid stress. Photo by engin akyurt on Unsplash

Recognize the symptoms of stress you may be experiencing

The first step to coping with stress is to recognize that you are stressed. Many people, especially professionals in fast-paced job environments have become accustomed to brushing off signs of stress or have gotten so used to the feeling that they no longer realize what they are feeling is not healthy. As we have mentioned above, prolonged untreated stress can have very serious health consequences, so it’s important to recognize the signs of stress and make a plan to address and manage it. 

Common signs of stress include: 

  • Feeling irritation, anger, or in denial
  • Feeling uncertain, nervous, or anxious
  • Lacking motivation
  • Feeling tired, overwhelmed, or burned out
  • Feeling sad or depressed
  • Having trouble sleeping
  • Having trouble concentrating

Know the common work-related factors that can add to stress during a pandemic

  • Concern about the risk of being exposed to the virus at work
  • Taking care of personal and family needs while working
  • Managing a different workload
  • Lack of access to the tools and equipment needed to perform your job
  • Feelings that you are not contributing enough to work or guilt about not being on the frontline
  • Uncertainty about the future of your workplace and/or employment
  • Learning new communication tools and dealing with technical difficulties
  • Adapting to a different workspace and/or work schedule

How to cope with post-Covid stress at work 

According to the CDC’s National Institute of Occupational Safety and Health, 29 to 40% of Americans report being “extremely stressed at work.” And this percentage is only getting higher. Below are some helpful tips and coping mechanisms to help you manage your stress after this most stressful year! 

10 Tips for stress management

  1. Re-balance work & life and develop a solid routine

If you’re spending all your time focusing on work and no time for yourself, then you are bound to burnout. Being available around the clock might make you seem like the perfect worker, but it isn’t healthy. We all need time for ourselves, so make sure you schedule in some dates on your calendar for some “me-time” and fun activities. 

Set boundaries in your work and home life and stick to them to avoid potential stress. This means setting aside time for socializing and setting rules for when you will check emails or take phone calls. Establishing a solid routine and schedule will also help to balance work and life and eliminate stressors. 

  1. Exercise regularly

You’ve probably heard it about a million times, but exercise truly does make you feel better. Regular exercise balances the nervous system and increases blood circulation, helping to flush out stress hormones. You don’t need an elaborate fitness routine either, even just a short walk will make a difference. Eleven minutes a day is all you need to start to see changes. 

  1. Eat well and limit alcohol and stimulants

Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so be sure to start the day off with a good, nutritious breakfast and avoid processed foods and sugar throughout the day. And don’t forget to stay hydrated! 

You might be interested: Wheatgrass: How you can boost your health while working from home

  1. Surround yourself with supportive people 

Having people you can rely on will help alleviate some of the built-up tension you may be feeling.

Talking face to face with others releases stress hormones that reduce stress. After this past year of lockdowns and social distancing, talking face to face has become scarcer. But remember social distancing is only about physical distance, so you can still meet up with friends and family for a social distant walk or outdoor gathering–just be sure to take the proper safety precautions when meeting. 

  1. Devote time to hobbies and leisure 

Research shows that engaging in activities that bring you pleasure reduces stress by almost half and lowers your heart rate as well. So indulge in your hobbies! Garden, read, listen to a podcast, make some art, binge your favorite show. Don’t be afraid to disconnect for a bit and have some fun. 

  1. Practice meditation techniques 

Relaxation techniques activate a state of restfulness that counterbalances your body’s fight-or-flight hormones. Meditation, deep breathing exercises, and mindfulness all work to calm your anxiety. Start by taking a few minutes each day to focus on being present and enjoying a simple activity — whether that’s a short walk around the park or appreciating a meal at your desk. There are also plenty of meditation apps or videos out there that can help guide you through exercises when you’re feeling particularly stressed. 

  1. Get enough sleep 

Getting less than seven to eight hours of sleep makes your body a bad stress-managing machine. Proper sleep is a crucial ingredient to fighting off stress. If you find that stress keeps you up at night, address the cause and add extra meditation into your day to make up for the lost sleep.

  1. Re-evaluate negative thoughts

When you’ve experienced worry and chronic stress for an extended period of time, your mind may tend to jump to conclusions and read into every situation with a negative lens. For example, if a coworker doesn’t say hi to you first thing in the morning, you might react thinking “they’re mad at me.”

Instead of making automatic judgements, try distancing yourself from your negative thoughts and simply observe.

  1. Take a vacation

Sometimes you just need to get away–even if it’s just a “stay-cation.” With travel restrictions still keeping many of us from sandy beaches and sunshine, taking a vacation may seem like a distant dream. But we all still need breaks from time to time, so embrace the spirit of a vacation and give yourself some time off. Leave your cellphone and laptop at home and just switch off for a few days. The rest and relaxation will help you refocus and improve your outlook.

  1. See a counselor, coach or therapist

When it gets to be too much to handle, don’t be afraid to reach out. When negative thoughts overwhelm your ability to make positive changes, it’s time to seek professional help. Make an appointment with a counselor, coach, or therapist and let them guide you toward managing your stress in positive and healthy ways. 

For additional resources visit CDC.gov

traveling for work to Zika virus areas

Effective strategies to tackle stress in the workplace with COVID19

Stress in the workplace is something we have all experienced, especially now that we have been working remotely or going into our workplace with so any precautions. Not all stress is necessarily a bad thing. Stress can drive you to meet a goal or take on a new challenge. But excessive stress can negatively impact your overall health and productivity in the workplace, especially in times of COVID-19.

traveling for work to Zika virus areas, stressed

Work related stress causes many paid vacation and leave days to companies every year

According to the World Health Organization the most common causes of workplace stress include:

  • Pressure to work at optimum levels—all the time without recognition!
  • Not earning enough
  • More overtime due to staff cutbacks
  • Fear of being laid off
  • Being micromanaged
  • Pressure to perform to meet increasing expectations but with no increase in job satisfaction

Sometimes we don’t recognize when stress is hindering us. So ask yourself this… is my job interfering with my work performance, health, or personal life? It is also helpful to pay attention to warning signs including feeling anxious, irritable, or depressed, having problems sleeping, fatigue, consistent headaches and stomach discomfort.

No matter what you do for a living, or how stressful your job is, there are plenty of strategies you can use to reduce your overall stress levels and regain a sense of control at work. Using these strategies consistently can help you stay happier and healthier!

First, focus on yourself:

  1. Shift how you think about stress. By changing the meaning or the control you give to your stress symptoms, you’ll change the way your body reacts. By choosing a different mindset, you can switch from paralysis to action.
  2. Track your triggers. Write down the situations that cause the most stress and how you responded including your feelings, your thoughts, who or what was involved, etc. This can help you identify patterns as well as your reactions so you can take control back.
  3. Reduce your stress by helping others but also set boundaries. Studies indicate that one of the best ways to reduce stress is to focus on others. To use this strategy in the workplace, seek out opportunities to mentor. But also be mindful of setting boundaries for yourself. That can include not checking email after a certain hour, setting aside specific blocks of time to check social media, and being able to say no, etc.

 

stress in the workplace, covid19

(Photo credit: Erik McClean, Unsplash.com)

You might be interested: Is working remotely a pain? Tips to be more comfortable and productive

Other important strategies that you can apply immediately:

  1. Start conversations on a positive note. When you begin a conversation with something positive, you improve the chances the other person will respond with something positive, too.
  2. Turn off news or social media alerts. In a world so saturated with news on various platforms it can become stressful keeping up with it all. This is an easy, but effective, way to reduce stress and more importantly take control of what you expose yourself to.
  3. Focus on your “Immediate step.” To reduce the stress caused by feeling stuck at work, find the smallest meaningful action you can take immediately to solve a problem.
  4. Take time to recharge your batteries. That could involve taking a 10 minute walk alone, or meeting a colleague for a quick coffee or tea. Or maybe taking an exercise class during your lunch hour to release the stress.
  5. Seek support. It is so easy to just deal with stress on our own. But having support to lean on can make all the difference. Do not be ashamed or afraid to seek help.