Managing Stress at Work
By John Riddle
Stress in the workplace can lead to serious health problems, according to medical researchers. They estimate that 75 to 90 percent of all visits to primary-care physicians are for complaints and conditions that are in some way stress related. Every week, over 115 million people take some form of medication for stress-related symptoms. Regardless of your position within your company—vice president, secretary, data-entry clerk, or even CEO—you are at risk. Stress does not discriminate.
A survey by Northwestern National Life Insurance Company found that twice as many workers today consider their jobs “highly stressed,” compared with workers in 1990. The survey also found that about one-third of respondents seriously consider leaving their positions because they feel their jobs are too stressful. About one out of every seven workers will actually quit to escape the stress.
The official definition of stress is a condition that occurs in response to actual or anticipated difficulties in life. Stress at home is difficult enough to work through, but for millions of people who find their source of stress is at work, life can be a real nightmare. That stress, if left untreated, can lead to a wide range of medical problems, including high blood pressure, sleep disorders, and back pain. Additionally, stress can play a role in circulatory diseases such as coronary heart disease, sudden cardiac death, and strokes. It can increase your blood pressure, constrict your blood vessels, raise your cholesterol level, trigger arrhythmia, and speed up the rate at which your blood clots.
Even if your work is something you would normally enjoy, allowing different work elements to wear on you will wear you out. So if you are feeling stressed on the job, keep these tips in mind:
Manage your time Many people get stressed because they have trouble completing tasks on time. Look at your schedule and set your priorities. Know your own capacity, and don’t willingly take on more projects than you can reasonably complete.
Learn how to deal with conflicts When dealing with a difficult situation, keep your cool. Take a few minutes to calm down, and ask advice of people in your business who have successfully dealt with similar problems. Elevated tensions create stress.
Fit exercise into your daily routine Exercise is a great way to relieve stress, so take advantage of extra-long work breaks or the time between work and dinner to “get moving” before you get on with your evening.
Eat healthy Stop eating junk food and fast food for lunch and snacks at work. Your body will cope with stress a lot easier. Reach for a piece of fruit instead of that bag of chips.
Express your emotions Don’t keep your feelings bottled up. Talking to a friend or a coworker about your feelings is a great way to combat stress, but choose wisely—participating in workplace gossip may increase your stress, not release it!