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Few people escape the stress of today's fast-paced, changing workplace. You can't hide from job stress, but you can learn how to cope with it. Here are some productive ways to ease those stress-filled days:
Do I Have a Low-Stress Work Style?
Take a stress test:
If you checked less than three boxes, you could use some coping strategies. It's about time .
Beat the Clock: Manage your time, reduce your stress
For many of us, the frantic pace we set - on and off the job - is self-inflicted. We are too busy because we choose to be so. We can all benefit from becoming more aware of how we use our time. Following are typical time robbers at work and some practical solutions.
Phone calls: Before making a call, write a mini-agenda to keep you focused. If you get voicemail, leave a detailed message to ensure the response back meets your needs.
Returning messages: Schedule a routine time during each day to return your non-urgent calls and e-mail. This can reduce interruptions and give you a sense of control.
Interruptions: They break your focus and momentum. Reduce them and save hours every week. If possible, escape to a quiet area for a while to work with more efficiency.
Gag the gab: Chitchat may be part of the workplace but be aware that your gabbing can cost you in time and energy.
Remove the clutter: Clear your work space of unnecessary papers and objects that can be distracting. The more stuff you have around, the more time you need to move it, step over it or deal with it.
Get help: It isn't faster and easier to do everything yourself. Delegate whenever possible.
Ease the Squeeze: Relax your body from the bottom up
STEP 1: Sitting or lying down with your eyes closed, consciously relax each part of your body starting with your right foot on up to your right side; repeat with your left side.
STEP 2: Relax the muscles of your head, neck and spine; include your hands, scalp, jaw and eyes. Let your feet flop outwards and your arms fall away from your body. Breathe gently.
STEP 3: Stay completely relaxed for 5-10 minutes. Breathe deeply and feel the energy flow into your arms and legs.
Forget the Small Stuff
Stress is not something that happens to you. It is your reaction to something - a disagreement, event or circumstance. Having this knowledge can reduce the effects of stress in your personal and professional life. To help you cope with high stress situations on the job, focus on your strengths and use these, rather than anger or anxiety, to drive your response. Learn to spot potentially stressful events and, before getting worked up, ask yourself, "Is this really worth being upset over?"
For Better Work Relations
Getting along with coworkers and clients is vital to the health of any workplace. That's why it is a major source of stress at times. Good people skills involve respect, responsibility and communication.
Respect your work and your coworkers. Most of us want to do a good job, and we mostly succeed. But on demanding days when stress and emotions run high, people can make mistakes or inappropriate remarks. Rather than resort to gossip and complaints, take a positive approach: forget where the fault lies and move forward.
Be responsible for your job and your actions. When you goof, have the courage to admit your error and apologize. Your boss and coworkers depend on your performance; they need to hear you say you can and will do better.
Communication is essential. Failure to inform others about changes or relevant details can result in confusion, resentment, errors, and other counter-productive actions.
Personality conflicts? If there's discord or hostility, confront it early. But choose the right time and place to avoid overreacting. Ask questions and be willing to listen and learn another perspective.
And always look for the humor in a situation. Laughter is a natural stress buster - a reminder that it's okay to be more tolerant and lighthearted with each other.
Control Stress with Style
Some minor adjustments in your routine and workspace can boost your energy level and reduce tension:
Don't leave home without breakfast. Your body needs food for fuel, especially after a long abstinence. Just juice or coffee won't suffice.
Pack a snack. Choose energizing snacks such as nonfat yogurt, juice, popcorn, fresh-cut veggies with bean dip, or a smoothie with soymilk and fruit.
Watch your caffeine if you're sensitive to it. Caffeine may trigger anxiety or nervousness and, later, drowsiness. Drink water throughout the day instead.
Watch your posture. Slouching can restrict circulation and make your muscles achy and tired. Stand or sit straight with your weight evenly distributed.
Take a breather. If you feel stiff, tired or stressed, take a moment to stretch or get some fresh air. Close your eyes and breathe deeply.
Find a few minutes at the end of each day to clear your work area and plan for the next day.
Reprinted with permission from Personal Best Health Publications produced by Scott Publishing, Inc., Edmonds, WA 98020.
