New Study Offers Strategies to Overcome the Fear of Speaking Up in the Workplace

Work plays a vital role in our lives, and finding a workplace that prioritizes not just our financial well-being but also our emotional and psychological health is essential.

In a recent study published in the esteemed Journal of Applied Psychology, lead researcher and University of Texas professor Zahra Heydarifard explores the importance of voice in creating a harmonious work-life balance and fostering a sense of safety in the workplace.

According to Heydarifard, speaking up and sharing ideas at work not only enhances our performance but also contributes to our overall well-being, including our ability to achieve restful sleep. She states, “The expression of promotive voice, which involves suggesting ideas to improve the current state of affairs, has the potential to reduce insomnia symptoms by generating positive emotions associated with making meaningful contributions at work. This positive mood helps us mentally distance ourselves from work during off-hours, which is crucial for attaining a relaxed state conducive to a good night’s sleep.”

While organizations play a crucial role in fostering a culture that encourages expression, it is equally important to acknowledge and address personal barriers that may hinder us from using our voice effectively.

Here are two common obstacles we may encounter and strategies to overcome them:

1. Underestimating Your Abilities

Self-doubt can be a major hindrance to success and fulfilling our true potential. Constantly doubting our own abilities can manifest in thoughts such as:

• “I don’t believe my idea is good enough.”
• “If this idea were worthwhile, someone else would have thought of it already.”
• “I should stick to what I’m assigned to do and leave the execution of this task to those who are more capable than me.”

Lacking confidence in ourselves narrows our perspective and prevents us from attaining what we truly deserve. Building courage is essential, and it can be developed through these practices:

• Start by sharing your ideas in smaller, low-pressure settings, such as one-on-one conversations or with trusted colleagues. This will boost your confidence and amplify your voice.
• Research published in the Journal of Applied Psychology suggests that sharing your ideas with superiors enhances your commitment and motivation to see them through, as it establishes a personal investment. Although it can be nerve-wracking, expressing your goals and ideas to someone with more experience can also serve as a self-regulation mechanism for your performance.

Inviting others to contribute to your ideas and collaborating on refining your goals can lead to a more successful and collaborative workday.

2. Fear of Judgment

A study published in the Journal of Management Studies highlights that the fear of negative perception or labeling can also hinder our ability to speak up in the workplace.

The study emphasizes that the fear of potential repercussions discourages individuals from expressing themselves due to concerns about appearing foolish, facing criticism, experiencing failure and rejection, or being perceived negatively.

Nobody wants to be ridiculed or laughed at, especially when expressing vulnerability. However, there are strategies to overcome this fear and set ourselves up for success. Embracing the following principles can help:

• Plan ahead: Preparation is key to success. Taking the time to organize your thoughts, anticipate potential questions or challenges, and have a plan can boost your confidence.
• Practice: The more you rehearse and articulate your ideas aloud, either alone or with trusted individuals who can provide constructive feedback, the more comfortable you will become with speaking up.

Remember, what you fear today can serve as a valuable lesson for tomorrow.

To learn more about this research, you can read the full interview with Professor Zahra Heydarifard here.

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