Job Stress

If You Have Job Stress, Here's What to Do

What is Job Stress? According to Merriam-Webster's Collegiate Dictionary, stress, in general, is a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation. One type of stress is job stress. With job stress, the stressors involved are work-related. Causes of Job Stress If you can figure out the cause of your job stress, then you can find a cure. Here are some possible causes:

Overwork: working late, taking work home, not taking vacation Impending layoffs Being in the wrong career Conflict with boss or co-workers

Early Warning Signs* If you catch symptoms early, you have a better chance of fixing the problem so you don't end up with more chronic and serious problems. Here's what to look out for:

Job dissatisfaction Sleep disturbances Short temper Upset stomach Headache Disturbed relationships with family and friends Low morale Teeth grinding Increased use of drugs or alcohol

Long-Term Problems If left untreated, job stress can lead to some serious problems. They are:

Cardiovascular disease Musculoskeletal disorders Psychological disorders

Cures You'll need to be proactive if you want to cure your job stress. Here are some fixes that address the causes listed above:

If overwork is your problem, take a vacation, leave work on time as often as possible, and avoid taking work home. If you're worried about layoffs, all you can do is make sure you're prepared should that happen. If you find that you made the wrong career choice, or your career is no longer fulfilling, it may be time for a change. Make your choices carefully. If you are having conflicts with your boss or co-workers, try to work them out. Although it may be difficult to resolve personality differences, you can try to figure out a way to get along better. If your stress is having a profound effect on your life, don't be afraid to get professional help.

How to Deal with Stress At Work

By Elizabeth Scott, M.S., About.com Guide Updated April 23, 2008
About.com Health's Disease and Condition content is reviewed by the Medical Review Board

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5 Foods That Burn Belly FatThe Ultimate Healthy Living Toolbar Get Daily Fitness Tips & More. Freewww.dailyfitnesscenter.com Lebanon's Best RC StoreAll Radio Control Hobby Items and accessories can be found online atwww.rc4us.com According to research, the percentage of Americans who are stressed at work is high, and its only getting higher. According to the CDCs National Institute of Occupational Safety and Health, studies have found the number of Americans who are extremely stressed at work range between 29% to 40%. And, in a poll on this site, over half of respondents are so stressed at work that they feel close to or consumed by burnout much of the time.

Unfortunately, work stress has significant health consequences that range from the relatively benign -more colds and flus -- to the more serious, heart disease and metabolic syndrome. (See this article for more on job stress and health.) Because stress at work is so common, finding a low-stress job may be difficult or impossible for many people. A more realistic choice would be to simple adopt more effective strategies to reduce stress at work. Here are some stress management techniques to try. Start Your Day Off Right After scrambling to get the kids fed and off to school, dodging traffic and combating road rage, and gulping down coffee in lieu of something healthy, many people come in already stressed, and more reactive to stress at work. In fact, you may be surprised by how much more reactive to stress you are when you have a stressful morning. If you start off the day with good nutrition, proper planning, and a positive attitude, you may find the stress of the workplace rolling off your back more easily. (See this article for morning stress relief strategies.) Be Clear on Requirements One of the factors that contributes to job burnout is unclear requirements. If you dont know exactly whats expected of you, or if the requirements keep changing with little notice, you may find yourself much more stressed than necessary. If you find yourself falling into the trap of never knowing if what youre doing is enough, it may help to have a talk with your supervisor and go over expectations, and strategies for meeting them. This can relieve stress for both of you! Stay Away From Conflict Because interpersonal conflict takes a toll on your physical and emotional health, and because conflict among co-workers is so difficult to escape, its a good idea to avoid conflict at work as much as possible. That means dont gossip, dont share too many of your personal opinions about religion and politics, and try to steer clear of colorful office humor. Try to avoid those people at work who dont work well with others. If conflict finds you anyway, try these conflict resolution strategies. Stay Organized Even if youre a naturally disorganized person, planning ahead to stay organized can greatly decrease stress at work. Being organized with your time means less rushing in the morning to avoid being late and rushing to get out at the end of the day. Keeping yourself organized means avoiding the negative effects of clutter, and being more efficient with your work. For more on organization, visit About.coms Personal Organization site. Be Comfortable Another surprising stressor at work is physical discomfort. You may not notice the stress you experience when youre in an uncomfortable chair for a few minutes. But if you practically live in that chair when youre at work, you can have a sore back and be more reactive to stress because of it. Even small things like office noise can be distracting and cause low-grade frustration. Do what you can to ensure that youre working from a quiet, comfortable and soothing workspace. (See this article on noise pollution or this one on creating an ergonomic workspace.) Forget Multitasking

Multitasking was once heralded as a fantastic way to maximize ones time and get more done in a day. Then people started realizing that when they had a phone in their ear and were making calculations at the same time, their speed and accuracy (not to mention sanity) suffered. There is a certain kind of frazzled feeling that comes from splitting ones focus that doesnt work well for most people. Rather than multitasking, try a new strategy known as chunking. Walk at Lunch Many people are feeling ill effects from leading a sedentary lifestyle. One way you can combat that, and manage stress at work at the same time, is to get some exercise during your lunch break and perhaps take short exercise breaks throughout the day. This can help you blow off steam, lift your mood, and get into better shape. (See these tips on getting exercise for busy people.) Keep Perfectionism In Check Being a high achiever can help you feel good about yourself and excel at work. Being a perfectionist, on the other hand, can drive you and the people around you a little nuts. Especially in busy, fastpaced jobs, you may not be able to do everything perfectly. But striving to just do your best and then congratulating yourself on the effort is a good strategy. Your results will actually be better (perfectionists tend to stress about little mistakes and sometimes drop the ball because they cant do things well enough), and youll be much less stressed at work. (Take this quiz to examine your perfectionism level, and to find strategies for overcoming perfectionism.) Listen to Music on the Drive Home Listening to music brings many benefits, and can offer an effective way to relieve stress after work. Combating the stress of a long day at work with your favorite music on the drive home can make you less stressed when you get home, and more prepared to interact with the people in your life.

Stress Management Techniques and Practices

By Elizabeth Scott, M.S., About.com Guide There are many different ways to manage stress. Basically, it's best to eliminate as many stressors as you can, and find practical and emotional ways to better handle the stressors that are left. The following are among the simplest and most effective stress management techniques, arranged in a simple format. I urge you to try as many as you can, keeping an open mind, so you can have a collection of techniques that are the most effective for you. You'll also find resources below to help you incorporate healthy changes and create a lower-stress lifestyle. 1. 2. 3. 4. Feel Better Now Take Care of Yourself Maintaining The Right Attitude Creating The Right Atmosphere

5. Resources for Busy People 6. Healthy Habits 7. Interactive Resources

Feel Better Now

If you want to lower your stress level in a matter of minutes, these techniques are all relatively fastacting. Use them as needed to feel better quickly; practice them regularly over time and gain even greater benefits.

Breathing Exercises Meditation Reframing With a Sense of Humor Music Progressive Muscle Relaxation (PMR) Yoga Exercise Guided Imagery / Visualizations Journaling Cognitive Restructuring: Finding Perspective

Take Care of Yourself

When we're stressed, we don't always take care of our bodies, which can lead to even more stress. Here are some important ways to take care of yourself and keep stress levels lower.

Healthy Eating Better Sleep Exercise Hobbies Good Nutrition Healthy Sex Life

Maintaining The Right Attitude

Much of your experience of stress has to do with your attitude and the way you perceive your life's events. Here are some resources to help you maintain a stress-relieving attitude.

Optimism Being In Control Overcoming Perfectionism Using The Law of Attraction How To Be Happier Positive Affirmations Maintaining a Sense of Humor Mindfulness and Stress Relief Letting Go of Stressful Thoughts Letting Go of Anger Tips on Having Fun

Creating The Right Atmosphere

Your physical and emotional surroundings can impact your stress levels in subtle but significant ways. Here are several ways you can change your atmosphere and less your stress.

Soothing Environment Music De-Cluttering Aromatherapy Positive Energy Create a Home Spa

Resources for Busy People

Many stressed people are busy people--people who may have more stressors in their lives (because they have more activity in their lives), and less time to devote to stress management. If you're a busy person, these resources can help you to manage stress efficiently in a short amount of time, and eliminate some of what's causing you stress in the first place.

Ongoing Stress Reduction Resources Time Management Finding Time Prioritizing Best Stress Relievers for Busy People

Healthy Habits
Certain routines can help buffer you from stress; if you adopt a few of them, you can more easily manage stress without it becoming severe. The following are some healthy habits you may want to adopt, along with resources to make it easier to make them a lasting part of your life.