Nofie Iman

Every job, paid or unpaid, has moments of stress. Responsibility without authority, boring meetings, power struggles, too much (or too little) to do, office gossip, personality clashes, working leaner and meaner—-the workplace is a fertile breeding ground for stress. Big issues, small issues, momentary blow-ups, or unspoken tensions that simmer away for months—-all can cause stress on the job, which builds up like steam in a pressure cooker. This pressure can be good—-it helps increase productivity and creativity and can provide the spark needed to get things done. But when the stress becomes too great, or when it goes unmanaged for too long, it can be harmful to both productivity and health. In addition, research has shown that severe or prolonged on-the-job stress tends to make us less efficient, less organized, and less dedicated to our jobs.

How can you manage on-the-job stress, especially when many of the factors that cause it may be beyond your control? By managing yourself with the skills of critical thinking, including: weighing and evaluating information, determining what’s important to you, seeking out options, and making tough choices.

1. Sit in a comfortable position.
2. Close your eyes.
3. Deeply relax all your muscles and keep them relaxed.
4. Breathe through your nose. Become aware of your breathing and as you breathe out, repeat a word (such as “one”) silently to yourself. Keep distracting thoughts from interfering by concentrating on repeating the word.
5. Continue for ten or twenty minutes.
6. When you are done, do not stand up immediately, but sit with your eyes open for a few minutes.

On-the-job stress is normal and healthy. A certain amount of stress is necessary to get the job done. Individual reactions to stress may vary. What energizes one person may exhaust another. Look at your situation and determine what needs to be changed. To manage on-the-job stress, develop the skills of critical thinking, practicing the following three steps:

1. Learn to see the options open to you.
2. Weigh and evaluate information to determine what applies to you.
3. Choose the coping option that’s best for your situation.

Maintain your perspective. Keep in touch with what motivates you—-your values, dreams, and goals. Then see how the facts, limitations, and goals of your workplace fit with your motivations.

Stress management is a do-it-yourself project. You can learn the tools, but you have to use them. Stress management is never “finished.” As circumstances change, re-evaluate your job-related stress and your coping skills. Learn new skills as needed.

Many times people are not aware that subtle emotional and behavioral changes are occurring as a result of stress. Do you find it hard to relax and have fun? Are you easily irritated? Do you find it hard to sleep at night? Do you feel overburdened by responsibility? Do you experience physical signs of stress (such as a nervous stomach)? Have you lost interest in pursuing relationships? Are you unable to perform your job adequately? Have you noticed an increased desire to eat, smoke, or drink?

If you answered “yes” to all of the questions, you may want to use some of this strategies to help you deal with excess stress:

• Take advantage of your vacation time. If possible, instead of taking all of your vacation days at one time, spread them over a number of four- or five-day weekends throughout the year.
• When possible at work and at home, try to arrange for uninterrupted time to accomplish tasks that need your concentration.
• Use your weekends as mini-vacation breaks. Avoid taking work home. Do things that you really enjoy.
• Avoid scheduling too many appointments and meetings back-to-back. Allow a 10- to 15-minute break to catch your breath.
• Take a few slow, deep breaths whenever you feel stressed. Breathe from the abdomen and, as you exhale, silently say to yourself, “I feel calm.”
• Become an expert at managing your time. Read books, view videos, and attend seminars on time management. Once you cut down on time wasters, you’ll find more time to recharge yourself.
• Learn to say “no.” Limit-setting, both on and off the job, can minimize stress. Spend time on your main responsibilities and priorities.
• Regular physical exercise can help reduce muscle tension and promote a sense of well-being. The physical tension built up by worrying may also be relieved by massage therapy.
• Tap into your support network. Family, friends, and social groups can help when dealing with stressful events.

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