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While work is an integral part of our lives, finding a workplace that supports not only our financial well-being but also our emotional and psychological health is crucial.

A recent study published in the Journal of Applied Psychology explores the significance of our voice in creating a harmonious work-life balance and experiencing a sense of safety at the workplace.

Lead researcher and professor at Bryant University Zahra Heydarifard discovered that sharing ideas and speaking up at work not only improves our performance but also enhances our overall well-being, including our ability to enjoy restful sleep.

According to Heydarifard, “The expression of promotive voice (i.e., expressing suggestions and ideas aimed at improving 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 facilitates the creation of psychological distance from work during off-work hours, which is crucial for achieving a relaxed state conducive to a good night's sleep.”

While organizations play a pivotal role in fostering a culture of expression, it is equally important to reflect on the personal barriers that hinder us from using our voice effectively.

Here are two common obstacles we may face and strategies to overcome them.

1. Underestimating Your Abilities

Self-doubt can be your worst enemy when it comes to achieving success and harnessing your true potential. Constantly second-guessing your own abilities can manifest in many ways, including thoughts like:

• “I don’t think my idea is good enough.”
• “If this were a worthwhile idea, someone would have thought of it already.”
• “I should stick to what I'm assigned to do and what I know; people more capable than me can execute this task anyway.”

Lacking belief and confidence in yourself can narrow your perspective and prevent you from achieving what you truly deserve. Stepping up requires courage, which can be developed through these practices:

• Sharing your ideas in a room full of people can be daunting, particularly if you haven't done it before or have had negative experiences. To boost your confidence and amplify your voice, start small by discussing your ideas casually in one-on-one scenarios or with trusted colleagues to give your confidence and your voice a boost.
• Research published in the Journal of Applied Psychology suggests that sharing your idea with your superiors can enhance your commitment and motivation to see it through, as it establishes personal investment. Making your goals and ideas known to someone with more experience could be nerve-wracking, but also serve as a form of self-regulation for your performance.

Letting others in on your perspective may also encourage them to contribute to your ideas and assist you in refining your goals, leading to a more collaborative and successful day at work.

2. Fear of Judgment

A study published in the Journal of Management Studies highlights that the fear of being viewed or labeled negatively 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, whether it stems from concerns about appearing foolish, facing criticism, experiencing failure and rejection, or being perceived negatively.

Nobody wants to be subjected to laughter and ridicule, especially when opening themselves up to vulnerability. Nevertheless, there are strategies to overcome this fear and set yourself up for success. You can start by embracing the following two principles:

• Plan ahead. Preparation is the cornerstone of success. Taking the time to jot down your thoughts and anticipate potential questions or challenges can put you one step ahead and instill a sense of confidence.
• Practice. The more you rehearse and articulate your ideas aloud, whether in solitude or in the presence of trusted individuals who can provide constructive feedback, the more comfortable you will become with speaking up.

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