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Deadlines, performance evaluations, more intense competition for market share, instant messaging, financial pressure and bumper-to-bumper commuter traffic.
Work can be really stressful!
At work, signs of stress include poor concentration, forgetfulness, irritability, low motivation, decreased productivity, dreading going to work.
We think that feeling stress constantly is just a fact of life. Some of us even believe that stress helps us “get up for the game.”
Some stress can be useful: chronic stress is most definitely NOT.
But how do we manage stress at work and still get the job done?
Where Our Stress Response Comes From
Our bodies are designed to help us react in dangerous situations - the flight-or-fight response.
This response evolved when we were meeting saber-toothed tigers eons ago.
Some of our ancestors were fast and strong enough to get away from or kill the wild animals they met.
They were able to save themselves – survival of the fittest. Those whose reactions were too slow were eaten.
These reactions were life-and-death coping strategies then but we don’t meet saber-toothed tigers frequently today.
When we feel pressured, worried, overwhelmed and scattered our bodies are still wired as if we are facing wild animals.
When We’re Stressed
There are many changes in our bodies when we are stressed. Physical signs of stress can include:
- Faster heart rate
- Adrenalin rush
- More than 160 hormonal changes
- Tensing of muscles
- Chest and stomach pain
- Backaches
- Headache
- Insomnia
- Exhaustion
- Physical complaints doctors can’t diagnose
In fact, scientists tell us that chronic stress can compromise our immune systems – we are more likely to get sick and more like to face very serious medical problems when we are living with constant tension.
Psychological reactions to stress can include:
- Clinical depression and anxiety
- Panic attacks
- Increased alcohol and drug consumption
- Marital problems
- Angry outbursts
- Poor motivation
- Difficulty concentrating
- Feeling trapped
- Workaholism
It’s clear that understanding and modifying our reactions to chronic stress can reduce its negative impact on our bodies and minds.
Are You Stressed?
You can take a quiz on the internet to measure your stress level. For example, the University of Pittsburg Hospital has developed a questionnaire to measure your stress level that asks about how you react when you don’t feel you’re in control and thing the challenges you face are impossible to meet.
Check out your stress level by taking an online quiz. Sites include Lifeline.com. http://healthylifestyles.upmc.com/StressReduce, and www.thecounselingteam.com as well as many other.
Use “Personal Stress Questionnaire” as your keywords when you search the WEB.
How to Reduce Stress at Work
There are many techniques that can help us manage stress more effectively. Some are:
- Ask “Is this my problem?” When others are upset, we often try to resolve their difficulties ourselves. We do their job for them.
Being sympathetic doesn’t mean taking on other’s worries.
- Distinguish between goals and requirements. We all have things we want to accomplish. When we hear ourselves saying “must” and “should,” we need to make absolutely sure we’re talking about a requirement rather than a goal.
- Get rid of tasks that aren’t critical. Sometimes we find ourselves bogged down in details, adding bells and whistles when the basics will work. Ask, “What is the simplest, most efficient and creative way I can solve this problem?”
- Say “No.” This may need a lot of practice! Saying “no” to unreasonable requests and tasks outside our area of responsibility can be enormously difficult.
I had a client who adopted the slogan, “No is not a four-letter word. Use it!” In fact, he put this on a card he carried in his wallet where he could look at it frequently. It worked for him – see if it can work for you.
- Go in to work 15 minutes earlier Starting off the day frazzled ratchets up our tension from the minute we walk in the door. Allowing a little extra time can really help the day seem less frantic and reduce our stress level.
Keep in mind, when you drive from zero to sixty in a few seconds, the ride is pretty jarring. If you increase speed gradually, you’ll have a much smoother trip.
- Be sure to take breaks. Even a prize fighter has time between rounds to catch he breath. You need breaks, too. And no eating at your desk!
- Focus on what’s really important. Setting priorities for the longer term is a good place to start. Then, at the beginning of each week, decide on what you need to do that week. At the beginning of each day, list what you need to do with the time allotment for each activity.
Add 20% more time than you allotted for any activity! Our stress level jumps up two or three notches before we even start the task when we underestimate how much time is needed.
- “Don’t sweat the small stuff” This phrase we all know is really useful if we practice, practice, practice. Repeat this phrase or another to remind yourself that a great deal of what we see as critical is really “small stuff.”
I keep little dinosaur figures in my office to remind myself that “sooner or later even huge problems usually go away.”
- Drink less coffee. Caffeine stimulates physical changes like those we experience when we are very anxious.
If you’re a big caffeine consumer, cut back gradually to avoid “withdrawal symptoms.” And drink water – lots and lots of water throughout the day.
Reducing Stress Outside of Work
Keep in mind that what we do outside of work has a big impact on how much tension we bring to the office.
The absolutely best way to reduce stress is to have fun! Most of us have ideas about what fun is, but frequently we don’t consciously take care of ourselves by planning things we enjoy.
Here’s a list of some aspects of having fun you might not have thought of:
- Stay in touch with your support system. Call friends and see them. If you’re particularly busy, call for a quick “hello” and make plans to get together as soon as your schedule opens up.
Getting something on the calendar increases the likelihood that you’ll take the time to see those friends and family who really count.
- Look for what’s funny in practically every situation. Remember the old line, “Laughter is the best medicine.” In fact, study after study has demonstrated that laughter does relax our bodies and minds and is a great anti-stress prescription for everyone.
And laughing at work is probably even more important.
- Stay fit. You don’t need to go to a gym to get and stay in shape. The simplest and very healthy way to stay fit is to walk, whether it’s for a planned walk or just parking further away from the entrance to your building and walking up stairs instead of using the elevator.
Try getting a pedometer and building up to walking 10,000 feet each day. For regularly scheduled walks, find a friend to come along.
- Practice deep breathing. Every relaxation technique – meditation, guided imagery, yoga, tai chi, golf – is built around taking nice, even deep breaths.
Breathe in slowly till your stomach rises, and exhale slowly, letting your body relax each time you exhale. It does work wonders at moments of tension and throughout the day. You’re always breathing so you don’t have to learn anything new or find time to do it.
- Build in “just-for-me” activities. So many people I coach can’t tell me what they do for themselves. They just don’t have it on the radar screen. So, we talk about small pleasures that are just for them – a relaxing bath, listening to soothing music, taking breaks at home from household chores, reading a good book, calling a friend, a cup of tea ... too many to name.
I’m sure there are things you can find for yourself that are calming and enjoyable. Make a deal with yourself to do at least one every day.
How to Get Happier
Researchers have looked at what we can do to make ourselves happier. Here’s what they came up with:
- Review your successes. At the end of the day, perhaps after you turned out the light to go to sleep, name three things that went well that day and explore why.
- Play to your strengths. Choose five strong points you know you have. Use one or more a different way every day.
- Practice random acts of kindness. Hold the door open for a stranger. Say, “Good morning” to people you meet on the street or in the hall. Smile when you greet someone. Compliment your colleague’s tie or shoes.
While these three things may sound too simplistic, research tell us you can feel happier in only a month by using each of these techniques daily. Then, you need to keep up these happiness-building activities every day.
In Closing
In this brief article, I touched on a lot of information about dealing with stress. The key points are:
- Pay attention to your stress level – chronic stress can be dangerous!
- Build some slack into your scheduling.
- Listen to your body – it will tell you when you are stressed.
- Breathe, breathe, breathe!
- Be vigilant and recognize responsibilities and worries that you don’t own.
- Actively plan time for yourself and for fun.
There is a lot more information on the WEB, in self-help books and in the media on stress reduction. Become a stress reduction expert.
You’ll be happier and healthier if you do AND better at your job.
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