Seventy-five percent to 90% of all doctor’s office visits are for stress-related ailments and complaints, according to the National Institute of Mental Health. Forty-three percent of all adults suffer adverse health effects from stress and…(as if that is not enough) the Occupational Safety and Health Administration (OSHA) has declared stress a workplace hazard. Stress costs American industry more than $300 billion annually!
We all know that a little stress is OK. It keeps our fight-or-flight juices working, and often helps us get the job done. How many times have you heard someone say, “I do my best work under stress.”
However, too much stress can contribute to a laundry list of health issues, including headaches, nausea, high blood pressure, chest pain, and insomnia. Not to mention how being over-stressed (and no doubt cranky!) can impair relationships, decrease productivity, and increase the risk of accidents. Having too much stress, or as we call it at Lumina Learning, being “overextended,” can even turn your positive qualities into negative ones. For example, someone who is detail-focused and analytical may exhibit “analysis paralysis” when overextended. Someone who is typically creative and social, may become impulsive and overly emotional under extreme stress. And the “people person” who brings harmony to every meeting may suddenly become stubborn and resistant. When Mr. Nice Guy turns into Attila the Hun, it’s time to get a handle on stress.
That being said, the next question is, “so how do I do it?” Start by allocating some time to sit down and review your day, your week, your life. Where and when do you notice your body crying “uncle” via a headache, mood swing, or other physical signal? Can you identify particular responsibilities, activities, people that are stress triggers for you? Is it the unexpected that gets to you, the volume of work, the work itself, or the fact that you never seem to get a break? Write your personal/professional stressors down and then select and prioritize three that you will work on to mitigate. Do you need to have a “difficult conversation” with someone to work through a stressful relationship? Do you need to request more resources to meet a looming deadline you are worried about? Ask for what you need.
And to ease your stress in general, give yourself a break, and do these 5 things:
1. Set boundaries. Establish a time after which you don’t take work phone calls or respond to work emails, texts, smoke signals, whatever. Manage expectations about your “work hours.”
2. Be willing to say “no.” When asked to do something with a clearly unreasonable deadline, or without appropriate resources, explain the impact it will have on your current work. Offer alternative dates or suggest alternative resources.
3. Stop and pause. Do a personal check-in. Adjust priorities, if necessary. Take a break.
4. Breathe. Deeply and often. Consider meditation. Take a walk in the park or along the beach.
5. Laugh. I can’t recommend this enough. Find something to laugh about every day. It’s good medicine.
“Laugh when you can, apologize when you should, and let go of what you can’t change…Life’s too short to be anything but happy.” – Unknown
Till next time,
Karen
