How to Deal with Stress At 

Work

According to research, the percentage of Americans who are stressed at work is high, and it’s only
getting higher. According to the CDC’s 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 formorning stress relief strategies.)

Be Clear on Requirements

One of the factors that contributes to job burnout is unclear requirements. If you don’t know exactly
what’s 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
you’re 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, it’s a good idea to avoid conflict at work as much as possible.
That means don’t gossip, don’t 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 don’t work well with
others. If conflict finds you anyway, try these conflict resolution strategies.

Stay Organized

Even if you’re 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.com’s Personal
Organization site.

Be Comfortable

Another surprising stressor at work is physical discomfort. You may not notice the stress you experience
when you’re in an uncomfortable chair for a few minutes. But if you practically live in that chair when
you’re 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
you’re 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 one’s 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 one’s focus that doesn’t 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 gettingexercise 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, fast-paced 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 can’t do things well enough), and you’ll
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.

For more stress relief strategies, see what this site has to offer in the way of stress reduction resources.
How to Deal With Stress At Work
Business's rapidly increasing pace challenges even the best workers. Try these six simple tips to cope with your
increased stress load.

Is your job stressing you out? Don't feel alone. A recent Gallup poll shows only 14 percent of workers are
dissatisfied with their job, while a whopping 34 percent are dissatisfied with how much stress they face at work.
Stress elicited the highest level of dissatisfaction from a list of common problems--even exceeding recognition,
promotion opportunities, and salary!

Sadly, anxiety in the workplace is likely to increase. Stiff competition, expanding roles, and demanding
technological advances all blend together to produce a heavy dose of stress on even the heartiest employee. We're
not just talking about management. No level of staff is immune. For instance, the days when typing speed was the
main challenge for office professionals are long gone. Now they are expected to master skills ranging from high-
tech office equipment, complex software, and purchasing to communication with a wide range of cultures and
personalities.

So what's the answer? Obviously you can't control technology, the world's economy, or even how your coworkers or
boss chooses to behave. But you can master the way you filter stress so that it takes a minimal toll on your attitude
and physical health. Following are some tips for keeping stress at bay:

Remember: Stress Is a Response

Picture this: Two coworkers' phones ring simultaneously. One of them answers right away with a smile, eager to
satisfy the caller in a cheerful manner. The other grumbles loudly, protesting that the phone is ringing again. Her
blood pressure rises, and she makes it vehemently clear to all within earshot how much she resents the intrusion.
What's the difference between these two workers? One thing is for certain --it's not the phone.

Top performers don't come in contact with fewer potentially stressful situations. Nor do they avoid challenges. They
simply have learned to monitor their responses so that they are in control.

The next time you are faced with an irritable boss, traffic jam, or pressing deadline, remember that the event does
not determine your response--only you can do that. Deciding to remain calm is sure to lead to a better outcome than
succumbing to emotions such as fear or anger.

Learn to Laugh

Laughter is powerful. In the words of Mark Twain: "Against the assault of laughter nothing can stand."
Psychologist Steve Wilson, author of The Art of Mixing Work and Play and Super Humor Power, knows the value
of humor in stressful situations. Wilson explains, "The immune effect of laughter stays with us for a lifetime. In light
of the data about how stress defeats the immune system, the saying `laughter is the best medicine' contains
indisputable scientific backing."

A hearty laugh relaxes muscles, reduces levels of stress-creating hormones, and lowers blood pressure. Furthermore,
people simply get along better and perform more creatively in a fun environment. Have you ever noticed how a
well-timed joke can cut through tension and misunderstandings? So it is with stress.

You can drastically lower your personal stress level by taking a few laugh breaks. Sharpen your sense of humor, and
you are sure to dull the effects of stress.

Be Gentle With Yourself

You wouldn't remain friends for long with someone who constantly makes remarks such as "You'll never finish" or
"You can't handle that," would you? So why tolerate it in yourself? Negative self-talk doesn't do a thing for your
selfesteem or stress level. A positive mindset is more than half the battle when it comes to managing stress
effectively. When faced with a situation in which you are likely to feel defeated, repeat kind and positive words to
yourself.

For example, suppose an unhappy customer verbally berates you. A natural response would be to lash out and
become defensive. Another reaction is the "whipped puppy" response, when you feel like an undeserving victim.
These attitudes will only cause the situation to become more stressful. Instead, take a deep breath and say something
like "I will remain calm. By the time we hang up, we will be having a friendly discussion." Treat yourself with care
and concern--just as any supportive friend would. Practice positive self-talk at every opportunity.

Take a "Technology Holiday"

Technology was supposed to make our lives easier. But many have come to realize that it's actually a double-edged
sword, creeping into our personal lives and increasing stress levels for most workers. Laptop computers, pagers, and
cellular phones have, in essence, created a 24-hour office from which there is no escape. Surveys show that 60
percent of workers feel their levels of stress have increased since computers made their debut into the workplace.
Nearly 50 percent feel their workload has increased since that time.

Eighteen years of practice in the field of occupational medicine have enlightened Robert du Puis, M.D., author of
How to Avoid High Tech Stress, of the dangers of technology. He encourages employees to take a technology
holiday to reduce stress.

How To Deal With Stress And Anxiety In Your Life

 Stress kills! That's not hype. According to the American Medical Association, 7 out of 10 people
who die each year have been living with a chronic illness.

Fully 50% of us are now living with a chronic illness, and stress may be a contributing factor in three
out of every four of those chronic illnesses.

It is estimated that 70 to 80 percent of all doctor's visits are for stress-related symptoms. That is
pretty sobering! So if you're one of those people who takes pride in the ability to handle stress,
maybe it's time to rethink things. If you're still not convinced, read on. We'll tell you about some of
the most common symptoms of stress, what they can do to your body and quality of life, and what
you can do to combat stress and get your life back.
Contents at a Glance 
 The Symptoms of Stress
 Post Traumatic Stress Disorder
 The Causes of Stress
 Dealing With Your Stress
 "Why Make Yourself Crazy?" 400+ ways to manage your stress
 Resources
 What Stresses You Most?
The Symptoms of Stress 
How Do I Know If I'm Stressed?
Most people instinctively know when they are under stress, even without a comprehensive list of
symptoms. It's never a good idea to self-diagnose. There are symptoms of stress that you should be
aware of and seek help if the symptoms are exteme. Stress can affect both your physical and mental
health. Depending on the severity and duration of your stressors, stress symptoms can manifest in a
variety of ways and in different degrees.

Let's first look at the physical symptoms of stress. Below is a list of typical symptoms affecting the
human body.

- Indigestion
- Nausea
- Heartburn
- Frequent Headaches/Migraines
- Stomach Cramps
- Constipation or Diarrhea
- Flatulence
- Chest Pain
- Tremors/Shaking
- Neck, Shoulder and Back Pain
- Muscle Cramps
- Hair Loss
- Worsening Acne, Excema and Psoriasis
- Menstrual Irregularity
- Infertility
- Frequent Cold/Flu
- Nervous Habits (Nail Biting, etc.)

And if that's not enough, there is a host of behavioral issues brought on by stress. These symptoms
can even worsen the physical symptoms you are already experiencing and heighten your stress by
giving you more to worry and stress about.

Behavioral or psychological symptoms of stress include, but are not exclusive to the following:

- Sleeplessness
- Anger/Irritability
- Lack of Concentration
- Memory Problems
- Racing Thoughts
- Feeling of Overwhelm
- Paranoia
- Overeating/Obesity
- Decreased Sex Drive
- Loss of Interest
- Loneliness/Feeling of Isolation
- Inability to Cope
- Emotional Outbursts/Crying

Use these symptoms as a sign that you are under stress and need to identify and eliminate the
sources of stress in your life. In extreme cases, you should seek professional help for your
symptoms. Chronic stress, left untreated can cause serious physical and psychological damage.
Post Traumatic Stress Disorder 
The Result of Exposure to Traumatic Events
Post-Traumatic Stress Disorder, PTSD, is an anxiety disorder that can result from exposure to a
terrifying event or ordeal in which grave physical harm occurred or was threatened. These events
can include violent personal assaults, natural or human-caused disasters, accidents, or military
combat.

Symptoms

People suffering from Post Traumatic Stress Disorder feel emotionally indifferent to people they
were once close to. They constantly relive their experience through persistent terrifying thoughts and
memories. Insomnia is a common symptom, are normally detached from life and are easily startled.

The following is a closer look at the symptoms of PTSD. They are broken down into three
categoriesby the National Institute of Mental Health:

Re-experiencing symptoms:

- Flashbacks: reliving the trauma over and over, including physical symptoms like
aracing heart or sweating
- Bad dreams
- Frightening thoughts

Re-experiencing symptoms may cause problems in a person's everyday routine. They can start from
the person's own thoughts and feelings. Words, objects, or situations that are reminders of the event
can also trigger re-experiencing.

Avoidance symptoms:

- Staying away from places, events, or objects that are reminders of the experience
- Feeling emotionally numb
- Feeling strong guilt, depression, or worry
- Losing interest in activities that were enjoyable in the past
- Having trouble remembering the dangerous event.

Things that remind a person of the traumatic event can trigger avoidance symptoms. These
symptoms may cause a person to change his or her personal routine. For example, after a bad car
accident, a person who usually drives may avoid driving or riding in a car.

Hyperarousal symptoms:

- Being easily startled

- Feeling tense or "on edge"
- Having difficulty sleeping, and/or having angry outbursts.

Hyperarousal symptoms are usually constant, instead of being triggered by things that remind one of
the traumatic event. They can make the person feel stressed and angry. These symptoms may
make it hard to do daily tasks, such as sleeping, eating, or concentrating.

It's natural to have some of these symptoms after a dangerous event. Sometimes people have very
serious symptoms that go away after a few weeks. This is called acute stress disorder, or ASD.
When the symptoms last more than a few weeks and become an ongoing problem, they might be
PTSD. Some people with PTSD don't show any symptoms for weeks or months.

Treatment

There are a few options for the treatment of PTSD. These include psychotherapy, medication, or a
combination of the two. An individual treatment plan must be devised for each patient to accomodate
the unique nature of each case. Because of the inexact nature of the trauma, it may be necessary
for a professional mental healthcare provider with experience treating PTSD to try different
treatments in order to find the most appropriate therapies.

With the help of a qualified professional, those suffering with PTSD can be effectively treated and go
on to live productive, fulfilling lives.
The Causes of Stress 
A Look At Some Typical Cause of Stress In Our Lives
 The causes of stress are as varied as the people who
experience it. Some people thrive on activities that others find stressful. In spite of these differences,
there are some common factors that contribute to stress in people. They are broken down into three
major categories; Life Causes, Work Causes and Internal Causes.

See if you can relate to any of these. You may find that several of these causes are present in your
life and may be making you stressed, unhappy and unhealthy.

Life Causes:

- Life Changes: marriage, divorce, menopause, childbirth, adoption,

death of friend/loved one, retirement, nursing home/assisted living
- Health Changes: pregnancy, illness, injury, substance abuse
- Safety: burglary/theft, sexual molestation, physical attack
- Financial Problems: loss of income, debt, unexpected expenses, bad investments
- Location Changes: new town/neighborhood, new job
- Social Problems: disagreement with spouse, family, friends, lack of social contact

Work Causes:

- Long work hours

- Boring, repetitve work
- Work on weekends
- Little or no vacation
- Long commute
- Unreasonable work load
- Unreasonable supervisor
- Issues with co-workers
- Insufficient training
- Unsafe work conditions
- Poor communication
- Lack of feedback
- Lack of appreciation/recognition
- Poor management/leadership
- Inadequate compensation
- Rapid technology/process change
- Layoffs/high employee turnover

Internal Causes:

- Perfectionism
- Jealousy
- Lack of trust
- Constant talk about others
- Unreasonable interest in others' business
- Constant comparison to others
- Inability to cope with uncertainty
- Lack of assertiveness (the human speedbump)
- Pessimism
- Low expectations
- Negative self-talk

You are unique and so are your stressors. There are many things in life that are stressful to some
people, and a source of joy or exhilaration for others. Can you identify things in your life that are
stressful to you, perhaps unreasonably so? Here are a few examples of things that have quite
different effects on different people:

Public Speaking/Performing: Some people love speaking or performing in public while others face
it with dread. It was rumored that Barbara Streisand would get so nervous before a performance that
she would get physically ill. Meanwhile, the Rolling Stones continue to tour more than forty years
after their initial appearance in spite of their obvious wealth. They do it for the love of the
performance.

Deadlines: Working under a tight deadline can be tremendously stressful for some. They worry that
they will not be abl to meet their deadline and think about the consequences. Others perform
remarkably well under tigh deadlines. In fact, some people will purposely delay woring on a project
until the deadline draws near because they believe they work more effectively under pressure.

Holidays: For many, the pressures of holidays are unbearably stressful. In fact, depression runs
very high around the holidays. The thoughts of all the preparation and spending time with family is
too much to bear. Still others love the holidays. They enjoy shopping, preparing and entertaining.
They view it as an opportunity to catch up with family and friends.

It is important for you to recognize stress in your life and identify the sources of stress. If the
symptoms of stress cause undue hardship in your life, you need to deal with the causes. We will
present some ways of managing stress in another section.
Dealing With Your Stress 
How to Reduce or Manage Your Stress
While many causes of stress are external, it is not always possible to eliminate the sources. Most of
us cannot afford to walk away from our jobs. We can't disown our families. Rush hour traffic will not
disappear because we think it's inconvenient.

Our best chance for managing unavoidable stress is to change our reaction to it. That's not to say
we shouldn't try to avoid stressful situations. Quite the contrary. We should take steps to identify and
avoid stressors wherever possible, and when not possible, we need to learn to manage our
response to stress.

Since we are living in such a fast-paced world and stress is so prevalent, we all need to learn how to
manage stress before it does serious damage. Here are several tips you can use for dealing with
stress and anxiety in your life.

Identify the sources of your stress: Knowing the source of your stress is an important first step. In
some cases, the source of stress can be eliminated, avoided or reduced. (See "The Causes of
Stress" earlier on this page) Understanding what is bothering you allows you to act in an informed
manner, rather than simply reacting out of frustration. A meaningful plan can be devised for
eliminating the source of your stress or for dealing with the symptoms.

Plan your response: Once you have identified the source of your stress, make a plan to deal with
the cause, if possible, or with the symptoms. Research the options available for your particular
sressors and implement a plan to deal with them.

I have found an amazing resource for identifying and dealing with particular stressors. It is a book
called "Why Make Yourself Crazy?" written by G. Gaynor McTigue. This book outlines over 400
stressors and provides practical, effective advice for dealing with them.

If you're stressed, the last thing you need is a long-winded book to plow through or a method with a
steep learning curve to get through before you get any relief. In "Why Make Yourself Crazy," you will
quickly find the information you need to deal with the stress and anxiety in your life. Click Here to get
more information on this great resource!
Once you have a plan for dealing with your stress, stick to it. You may have to learn some new
behaviors and follow some new rules, but the reward you receive is a happier, healthier you!

Non-Specific Relief/Management Techniques

Below are a few techniques for dealing with stress. They are not specific to a particular stressor.
Rather, they promote a healthier mind and body and that will help you better deal with your stress.

Diet: Stress affects our bodies in very negative ways. It causes the release of cortisol and adrenalin
into the blood stream. These hormones, coupled with increases in fat, sugar and insulin are intended
to provide extra energy in cases of extreme urgency - our bodies' fight or flight response.

This is a good thing when in a dangerous situation but a very bad thing when there is no fight or
flight. When we are stressed, there is a tendency to reach for junk food to comfort us. You can guess
the results. The sressed body already has heightened levels of fat and sugar. We then introduce
more fat and sugar making weight gain highly likely.

Chronic stress compromises our immune systems, making it more difficult to fight off disease and
infection. This is why the chronically stressed person has a higher frequency of colds and flu. By
maintaining a proper diet, rich in fresh vegetables, lean cuts of meat and lots of water, we can help
the body's ability to ward of illness while maintaining a healthy weight.

Exercise: Having a good exercise program is an important factor in relieving stress. When you
exercise, the body produces endorphins. Endorphins are neurotransmitters that cause an overall
feeling of wellness in your body. Regular exercise and the resultant production of endorphins can cut
through stress like a hot knife through butter.

Another reason for exercise is that it temporarily distracts you from the worries you face in your life.
While you exercise vigorously, you shift your focus to the act of exercise and away from the
problems that cause your stress. This is just the kind of break you need to recover from stressful
situations.

Finally, exercise makes your body healthier and more capable of warding off illness. It gives you
more energy and stamina to deal with life's challenges.

Meditation: When many people think of meditation, they think of monks sitting in the lotus position
chanting for hours in a trance-like state. There are lots of notions about meditation that are just flat-
out wrong. It does not take years of practice under the tutalege of a master to meditate effectively.

In its simplest form, meditation is actually about maintaining focus while tuning out distractions. For
example, you may focus on your breathing with eyes closed. When other thoughts enter your mind,
you quickly acknowledge them and return your focus to your breathing. With some practice, you are
able to maintain greater focus on the object of your attention while quieting your mind.

A quiet mind is a mind at peace, and a mind at peace is a mind without stress. You can start right
now by following the above example and gain some immediate relief from stress.

There are lots of resources available in bookstores and online where you can learn more about
meditation and the powerful stress-busting benefits you can achieve. Some of these resources
appear in the "Resources" section found elsewhere on this page.

Friends: Many of us are fiercely independent and want to handle everything ourselves. We view our
friendships as something to be enjoyed when times are good.

When you are stressed and feel like you have nowhere to turn, you should consider talking to your
friends. As the saying goes, "No man is an island." Humans are social beings. We need human
interaction when times are good or bad, especially when they are bad.

Having a few really good friends who you can talk to provides a needed outlet for your troubles.
When we get stressed, we become emotionally vulnerable. Having a friend to talk to about your
troubles will lighten the load. They may not have answers for your problems, but talking things out
with someone you trust is amazingly therapeutic. If they are tue friends, they will listen. After all, you
would do the same for them, right?

Simplify: For many of us, a huge source of stress is the overwhelming amount of "stuff" we are
dealing with in our lives, and stuff includes both physical things we have accumulated and
responsibilities we are handling.

It's interesting that the self-storage industry is booming right now. We have all accumulated so much
"stuff" that we have to get extra storage space because it won't fit in the house. All that stuff costs
money and storing it costs money. That just adds to your financial stress. GET RID OF IT!

OK. Maybe you can keep Aunt Edna's favorite rocking chair, but surely you are keeping things you
just don't need any more. I recently moved from my house and decided it was time to simplify. I got
rid of a housefull or "stuff" and found the experience to be amazingly cathartic. Do yourself a huge
favor and take a hard look at your inventory of stuff. Keep the essentials and give the rest to charity.

The same goes for your living space. Do you have piles of paperwork strewn about? Do you store
things in the open because you have no place else to put them? If your living space is cluttered and
disorganized, this creates stress in our bodies. Clean it up and get organized. You'll be amazed at
how good it feels to look around and see clear counters, furniture and floors!

Finally, take a look at your responsibilities. Are there things you do just because you always have?
Are there things you can do more efficiently? Are there things that others could do for you? Can your
kids or your spouse do more around the house?

Get serious about ths part of your life because these days, everybody is way too busy for their own
good. Make yourself a list of all your daily responsibilities. Identify those things that only you can do.
Everything else on the list, consider either having someone else do them or consider dropping them
altogether. Simplify and live a happier, calmer life.

Professional Help: In serious cases, stress can be so overwhelming as to devolve into depression.
You may think that your situation is hopeless and nobody can help you. It's possible that your
network of family and friends can't help. Bbut professional counselors are trained to recognize and
treat symptoms of extreme stress, anxiety and depression.

Even the most extreme cases can be treated effectively if you seek help from the right sources. If
you, a friend or a loved one is suffering from chronic stress, anxiety or depression, seek counseling
from a qualified professional. If you aren't sure of where to turn, contact your state department of
mental health. They can refer you to a professional in your area who will provide you with the
treatment you need