Health Issue of the Month

Managing Work-Related Stress

Workplace stress is highly personal. Some people thrive in fast-paced jobs (think emergency room nurses, police officers and air-traffic controllers) where making a mistake can put peoples lives at stake. But just because the rest of us wouldn't last a day in such high-pressure environments doesn't mean our jobs are less stressful. Short deadlines, endless paperwork, irate customers, all can cause stress. It's not the job that creates stress, it's the way a person responds to the urgencies and demands of each workplace environment that makes them stressed or energized.

Short-term effects of stress include headaches, shallow breathing, difficulty sleeping, anixety and upset stomach. Long-term chronic stress can incredass the risk for heart disease, back pain, depression, persistent muscle aches and pains and a weakened immune system, according to the National Institute for Occupational Safety and Health. Stress can also affect your mind by impairing concentration and imagination and increase the chance you'll make mistakes because you're not thinking clearly.

De-Stressing Strategies

Check Reality - When you're in a high-pressure situation, examine your train of thought to see if it's adding to the stress you feel. Are you imagining a far worse outcome than is likely?
Manage Your Time - Proper time and priority management can reduce a lot of workplace stress. Start each day by making a to-do list of tasks, calls to make and e-mails to write; prioritize it according to those you must do, and those that can wait. Don't schedule too much, and build in time for interruptions.
Take a Break - Hourly minibreaks during which you stretch your shoulders, back and neck can provide physical stress relief, which in turn can reduce mental stress.
Be Realistic - Stop promising to do more than you can handle. Be polite as you say, "With the workload I have, I can't take on more at this time".
Repeat Yourself - Every day, plan to spend some time at rest, but not asleep. Sit in a comfortable chair, close your eyes, and relax your muscles. Focus on breathing regularly as you repeat on simple word such as peace, relax, or om aloud or silently.
Visualize - Sit or lie down and close your eyes. For 5 or 10 minutes, imagine you're in a place you love. Breathe slowly and deeply as you imagine what you see, feel, hear, taste and smell. Try this using the stressful situation but visualize the postive outcome you want.
Eat a healthy diet and exercise regularly - A healthful diet rich in whole foods, fruits, vegetables, whole grains and lean protein may reduce stress. Numerous studies have found exercise reduces stress. Aerobic exercise, such as running, swimming or brisk walking, works best for most people, but yoga, Pilates, tai chi or stretching can help by inducing a calmer, mediative state.
Communicate - Talking with family and friends about the specific issues that cause your stress at work can help you put things in perspective. Explore solutions together.
Get help - Get help from a mental health professional who specializes in stress management.