Today’s workforce faces a multitude of pressures: deadlines, office politics, nonproductive meetings, conflict, job ambiguity, miscommunication, increased workload, inadequate resources, customer complaints and long hours. . . to name just a few. On-the-job stress can be quite costly, too, because it often results in increased absenteeism, reduced efficiency, low morale, reduced effectiveness, and high staff turnover.
This is the first of a two part series on dealing with work-related stress…
Researchers have discovered that since 1965 the overall stress levels in the U.S. have increased nearly 50%, and it is estimated that 75-90% of all office visits to health care professionals are for stress-related symptoms and disorders.
We know that a certain level of stress can be good. Stress actually improves performance by sharpening concentration, focusing attention and increasing motivation; however, when the threshold of optimum stress is crossed it can trigger a very negative domino effect. High levels of stress not only compromise your work performance, productivity and efficiency, but more importantly, it can seriously impact your health.
Common physical symptoms of stress include headaches, migraines, insomnia, back and neck aches, nausea, twitching, appetite changes and sweating. The long-term effects of stress can include heart disease, high blood pressure, arthritis, gastrointestinal problems and even cancer.
In addition to the physical symptoms, stress can also cause serious psychological and emotional problems such as mood swings, poor concentration, anxiety, irritability, anger, depression, forgetfulness, pessimism, confusion and self-doubt.
No doubt we all agree that it is important to effectively manage our stress, but how can we do it? Here are a few tips that will help you to keep your stress low and your performance level high.
Control your time. When you are over-committed, something has to give. Take time to identify your most important responsibilities or tasks and focus on them first. Avoid taking on assignments just to please others or to look good. Successful time management involves your ability to control the activities in your life – and the better you are at it, the less stress you will experience.
Minimize procrastination. Putting off important responsibilities breeds stress. Procrastination typically occurs for three reasons: You aren’t sure how to do the task, you can’t decide how to approach it, and/or you don’t particularly enjoy doing what you have to do. Avoid waiting until the last minute to complete jobs by breaking down a large project into as many small, manageable, “instant” tasks as possible. Write these mini-projects on a piece of paper and then include several of them on your daily To Do List. When you complete one of the tasks, treat yourself to a nice reward. Before you know it, the project will be done and you will feel energized as a result.
Take time out for yourself. The busyness of work life and constant interaction with others can create a very legitimate need for alone time. Making time in your schedule for solitude can be a big challenge, but make it a priority to set aside "down" or "quiet" time just like you schedule business meetings and lunch appointments. During this time, give yourself permission to take a mini vacation. Find a quite place to relax where you won’t be interrupted and then mentally transfer yourself to a quiet and beautiful setting. Imagine taking a leisurely walk on the beach or dangling your feet in the cool waters of a lazy mountain stream. As you sense the warm sun on your face and the cool breeze in the air, you will feel the stress and worries of the day slowly drift away.
Practice healthy self-talk. You feel what you think. Negative, critical and hopeless thinking produces fear, anger, worry and stress. Practice maintaining a positive mental attitude about yourself, your work and those around you. Remember, you do have choices in life and you can change and control many of the things that you are dissatisfied with if you are willing to set your mind to it.
Job Stress What Can You Do Part I - To learn more about this author, visit Todd Linaman's Website.
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Todd Linaman
(Visit Todd's Website)
As the President and Founder of Relational
Advantage, Inc., Dr. Todd E. Linaman is
committed to developing personal and
organizational potential into a higher
level of quality performance.
For fifteen years prior to launching
Relational Advantage, Inc., Dr. Linaman
gained extensive business and professional
experience serving as the Executive
Director of a multi-state network of
behavioral health clinics and the Vice
President of a national non-profit
educational media corporation. He is a
licensed psychologist, an executive and
personal coach and a respected authority
in the area of personal and professional
development.
Dr. Linaman has worked with corporate
executives, business owners, pastors,
attorneys, and other professionals in his
coaching and consulting practice. He is a
national conference and seminar speaker
and has authored numerous articles on
personal and professional development
topics. He has been featured as an expert
on national and local radio talk shows and
local television news programs.
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