Personnel(ly) Speaking
Personnel Management Systems, Inc.
Stress Management
People often feel that their personal stress may not play a role in their work lives or relationships. However, it may not be by coincidence that as the stressors in our ever-changing society increase, there has been an increase in interpersonal conflicts in the workplace.
During stressful times we can find ourselves working harder and harder to try and maintain stability rather than simplifying our lives to reduce stress. We tend to abandon the things we need in times of stress in an effort to “catch up” and make things better. There’s not much that can be done on an individual level to remove societal stressors such as a struggling economy, unstable housing market, and political uncertainty. However, there are some things that we can do personally to help address the stress that may be negatively impacting our lives both at work and at home. Here are 10 things you can do to help decrease personal and professional stress.
1. Maintain a healthy lifestyle
How we treat our bodies has a direct impact on our ability to cope with stress. Maintaining a healthy diet and incorporating exercise cannot only help increase energy, but it also ensures that our bodies have the proper nutrients to be able to function at its optimal level.
2. Make use of office protocols for conflicts
If you are having difficulties with a colleague, make use of the proper protocols for resolving such conflicts sooner than later. Allowing conflicts to fester and continue unresolved will contribute to higher stress levels and could potentially reduce productivity at work.
3. Use EAP as a resource
If you have an Employee Assistance Program, make use of it. EAPs are a great way to take advantage of something that is already paid for by your company for your benefit. Employers also benefit from happier and more productive employees. Using your EAP can allow you to speak with a counselor about issues that may be weighing you down in life or in your work. Remember, it is better to talk to someone about your stressors before they reach crisis level.
4. Self-care
Self-care is an essential component when trying to manage personal stress. Self care is doing what it takes to make sure you are operating as a healthy individual. In times of stress, rather than abandoning leisure activities that help you relieve stress, continue to do the things that contribute to your health and happiness as a person. Going for a short brisk walk during your lunch hour can help reduce stress, help you sleep better at night, and improve your mental outlook.
5. Consider the mind/body connection
Our minds and bodies are connected and when our minds are stressed, our bodies often pay the price. Taking time to clear your mind of your worries can help refocus your mind and bring clarity. Even while sitting at your desk you can relax in your chair and take several deep-cleansing breaths. The trick to this is breathing from the diaphragm rather than from the chest and shoulders. As you breathe, make sure your shoulders aren’t rising, but that your stomach is expanding. This allows you to relax the shoulders, decrease your heart rate, clear your mind, and therefore reduce feelings of stress.
6. Take inventory of support systems
Support systems are such a vital part of a healthy life and must be utilized especially during times of stress. As mentioned earlier, during difficult times people tend to abandon what they know to be healthy and focus on putting their noses to the grindstone to somehow grit through the tough time. This mentality not only creates more stress, but leaves people feeling isolated and unfulfilled. During times of stress, make it a priority to spend time with friends or family who encourage you. Also, take time to be intentional about serving others. Giving of your time and of your self can be a rich source of enjoyment.
7. Journaling
Taking time to write down and process thoughts and feelings from your day can surprisingly help reduce stress. People often have difficulty sleeping because their minds are still busy mulling over the events of the day. Journaling is a great way to allow your mind to process these events and get them out of your mind and onto paper.
8. Sleep
Most adults do not get adequate amounts of sleep to allow their bodies to operate at its optimal level. Establishing a routine around your sleep can help break bad habits and increase quality sleep. Taking a warm bath before bedtime, listening to relaxing instrumental music, avoiding caffeine and nicotine (as these can make it difficult for your brain to relax enough to sleep), and having a regular exercise regimen are just a few simple ways to help get a better nights sleep. If you find that your stress continually prevents you from restful sleep, consult your doctor to discuss possible solutions.
9. Refrain from operating in “crisis” mode
When you are dealing with a lot of stress in your life, try to avoid operating in “crisis” mode where you find yourself running faster and faster with no benefit to yourself, your colleagues, or your family. Take note of the things that encourage you to operate in “crisis” mode. Sometimes watching the news can leave people feeling more stressed at 6 o’clock than they were when they got home at 5. Make note of these types of triggers and eliminate them if they add to your feelings of “crisis”.
10. Consider your perspective
H. Jackson Brown Jr. wrote Life’s Little Treasure Book on Things That Really Matter. In his book he offers a few areas of perspective that can help during times of stress. “Bless every day with a generous act...Be there when people need you...Tell the truth...Maintain a grateful heart...Don’t overlook life’s small joys while searching for the big ones...Love people more than things...Look for the good...Search for the truth...Hope for the best.”
Republication permission: These suggestions were provided by CoHear, an Employee Assistance Program (EAP) provider, located in Bellevue, Washington. www.cohear.org
Personnel(ly) Speaking is a monthly comment on HR issues of importance. It is intended to provide general information and must not be construed as legal advice. Reproductions are allowed as long as credit for this information is given to PMSI. We welcome your comments, questions, and concerns. © PERSONNEL MANAGEMENT SYSTEMS, INC., Corporate Office (425) 576-1900, Colorado Office (720) 497-0200, www.hrpmsi.com.