Managing Stressful Times without Stressing Out
For workers everywhere, the troubled economy may feel like an emotional roller coaster. "Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased fear, uncertainty and higher levels of stress.
The ability to manage stress in the workplace can make the difference between success or failure on the job. Your emotions are contagious, and stress has an impact on the quality of your interactions with others. The better you are at managing your own stress, the more you’ll positively affect those around you and the less other people’s stress will negatively affect you.
Common causes of excessive workplace stress:
• Fear of layoffs
• Increased demands for overtime due to staff cutbacks
• Pressure to perform to meet rising expectations but with no increase in job satisfaction
• Pressure to work at optimum levels – all the time!
Reducing Job Stress by Taking Care of Yourself
When stress on the job is interfering with your ability to work, care for yourself, or manage your personal life, it’s time to take action. Start by paying attention to your physical and emotional health. The better you feel, the better equipped you’ll be to manage work stress without becoming overwhelmed.
• Get moving. Aerobic exercise is an effective anti-anxiety treatment for lifting mood, increasing energy, sharpening focus and relaxing mind and body.
• Make food choices that keep you going and make you feel good. Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. Low blood sugar makes you feel anxious and irritable; eating too much can make you lethargic.
• Drink alcohol in moderation and avoid nicotine. Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off. Similarly, smoking when you’re feeling stressed may seem calming, but nicotine is a powerful stimulant – leading to higher, not lower, levels of anxiety.
• Get enough sleep. Stress and worry can cause insomnia. But lack of sleep also leaves you vulnerable to stress. When you’re sleep deprived, your ability to handle stress is compromised. When you’re well-rested, it’s much easier to keep your emotional balance, a key factor in coping with job and workplace stress.
Reducing Job Stress by Prioritizing
When job and workplace stress surrounds you, you can’t ignore it, but there are simple steps you can take to regain control over yourself and the situation.
• Create a balanced schedule. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
• Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day.
• Try to leave earlier in the morning. Don’t add to your stress levels by running late.
• Make sure to take short breaks throughout the day to sit back and clear your mind.
• Try to get away from your desk for lunch to relax and recharge.
As you work to reduce stress, don’t forget to develop the capacity to meet challenges with humor. There is no better stress buster than a hardy laugh and nothing reduces stress quicker in the workplace than mutually shared humor. And remember the calming effect of simply sharing your stress with someone close to you. The act of talking it out – and getting support and empathy from a co-worker – is often an excellent way of blowing off steam and reducing stress.
(Excerpted from www.helpguide.org and recommendations from Ben F. Miller III, CEAP, LEAP, and president of EAP Care, Inc. and Shepherd’s Care, Inc. Miller’s office is located at 6844 McCutcheon Road. He may be reached at 423-899-1993 or eapcare inc@aol.com.)
