STRESS

Managing Stress for Greater Productivity

Studies show that forty-three percent of adults suffer adverse health effects from stress, including loss of productivity and missed days from work due to illness.  Managing stress is a skill that begins with understanding more about stress and how it affects us.

Stress is a term used to describe many different occurrences along a continuum.  On one side of this continuum are the minor frustrations and constraints of daily life.  Most of us recognize stress as an immutable part of being human.  Stress is a motivating force, as it drives us to meet deadlines, achieve goals, or get through impasses.  In fact, studies show that a certain amount of stress tends to improve productivity.

On the other end of the continuum, stress is much more difficult and destructive.  Increasing pressure can build until it takes a toll on us, physically and emotionally.  Coping poorly with stress may mean we develop bad habits, such as overeating or addictions, in an attempt to escape.  In its more severe forms, stress is known by other names, such as depression and anxiety.

Signs of stress include:  Ttrouble making decisions, sleep and appetite problems, irritability and shortened temper.  Often, illnesses plague the stressed-out individual, including gastrointestinal problems, decreased immune functioning, headaches, back pain, heart disease, high blood pressure, etc.  We may avoid people, situations, or tasks (not wanting to get out of bed, not wanting to socialize, inability to get projects done).  We may experience frequent feelings of low self-esteem, fear, or self-doubt.  Some suffer acute physical symptoms during stressful situations, such as increased heart rate, anxiety, muscle tension, shortness of breath, dizziness, etc.
  • How do you know when stress is a problem?   Stress is serious when you have several stress-related symptoms that persist for two weeks or more.  Decreased ability to function (in your job, at home, or socially) is also significant.  There are many ways to cope with stress; however, if coping skills are not working, consulting a psychologist or physician is recommended.
  • How serious is stress?  Stress has been implicated in each of the six leading causes of death--heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide.
Strategies for dealing with stress include the following:
  • Recognize the power we have over stress.  Personal habits and lifestyle account for 70 percent of all mental and physical illnesses!  A stressful job doesn’t have to mean a stressful lifestyle.  Make an effort to establish a healthy lifestyle, in yourself and in your family.  This includes good eating habits, exercise, working on communication skills, getting reasonable amounts of sleep, etc.
  • Make relaxation a part of your life.  Different people find different activities relaxing.  Sports, reading, playing with children, talking to a best friend, or even formal relaxation skills such as deep breathing are but a few of the many ways to unwind.  Find what works for you and use it regularly – not just to combat present stress but to defend against future stress.
  • Take breaks to make yourself more productive while working.  A ten-minute break can increase concentration and attention, reduce physical strain, and actually help you get more done than if you worked through the break.
  • Know your triggers.  You may find certain people, situations, or events always seem to place a strain on you.  Find ways to limit your exposure to those triggers, or learn to face them with a new attitude.
  • Take action.  Often stress results from feelings of helplessness and worry that can immobilize you.  In this situation, often the best medicine is to do something.  This may mean gathering more information about a situation, taking initiative on a project, learning a new skill, or developing a plan.  Much pressure can be alleviated once you feel you are working toward a practical solution.
  • Tap into your support network.  Make time to be with supportive friends, family and coworkers, even if you just have time for a cup of coffee together.
  • Do something new.  Plan an outing or take up a new sport.  Try a new hobby or restart one you once enjoyed.  Join a club or take a class.  Having new experiences in your life gives you something to look forward to and an activity that helps you set aside your worries.
  • Focus on the positive.  During turbulent times it can be hard to count our blessings.  However, this is exactly the time to do so.  Take stock of what is truly important in your life.  Spend time with those who matter to you, and let them know how important they are.  Find something to enjoy or appreciate each day, including congratulating your own hard work.
  • Accept some imperfection in others, in situations, and in yourself.  Placing unrealistically high expectations on anyone only sets them up for failure.
  • Exercise has been shown to be effective in reducing stress as well as depression and anxiety, as well as improving overall health.
  • Set your goal not to ELIMINATE stress, but to MANAGE it.  Stress is an opportunity for growth.  It can increase motivation and energize you, particularly if you take the time to look back on stressful times and feel successful about how you dealt with them, or proud about getting through them.
Share by: