Stress Within the Workplace
When considering the fast-paced world we live in, with dual-career families, carpool, dance and music classes, soccer practice, cooking dinner and getting homework done, is it really surprising that stress is related to 80 percent of all illnesses? These illnesses are as diverse as heart attacks, ulcers, headaches, and infections. When it comes to stress, a good deal of it is generated within the workplace.

Many events at work can increase stress: too much work and not enough time, conflicting or competing demands, conflict with coworkers, budget cuts, frequent changes in personnel or restructuring within the workplace, no rewards for work well done and stress at home that spills over into your everyday working life. “Being a caregiver as a healthcare worker can seem especially challenging when it comes to stress management. Healthcare workers devote a large percentage of their lives in the service of others with unexpected demands, shift work, and on-call responsibilities. Healthcare workers must build on simplistic strategies,” says Renee Bruno, MD, board-certified psychiatrist.

Signs of Stress
Stress can affect a person mentally, emotionally, and physically. When people are under stress, they may engage in certain behaviors and experience certain feelings that they otherwise would not. Sometimes the person experiencing the stress may not even realize he/she is behaving in a certain way.

Signs that you or a coworker are experiencing stress and having trouble handling it include:
• Feeling anxious and irritable
• Being unable to make decisions or to finish work
• Feeling out of control or overwhelmed by events
• Crying easily
• Being late for work or not showing up at all
• Being inappropriately critical, aggressive, and irrational
• Overreacting to decisions and circumstances
• Talking too fast or too loud
• Making more mistakes than normal
• Being more forgetful
• Making less realistic judgments
• Fiddling and twitching during meetings, nail biting, grinding teeth, drumming  fingers,     pacing, etc.
• Ignoring personal appearance

Usually, someone will exhibit more than one of these behaviors. It’s normal for all of us to feel like this or behave like this sometimes, but if the feelings and behavior continue for weeks or months and lead to more difficult situations or affect day-to-day functioning, then it is time to assess what is causing the stress and what you can do to either reduce the stress or learn ways of coping. 

Coping with Stress
“One of the simplest stress-reducing techniques is breathing with your diaphragm rather than with your chest muscles. Even if your day is proceeding at a feverish pitch, you have time to pay attention to and alter your breathing, which can ultimately calm your brain, “ Bruno says. 

Following are some strategies for dealing with stress:
• If your schedule is busy, keep a daily “to do” list; prioritize your activities and do the most important ones first.
• Remember, it takes less energy to get an unpleasant task done “right now” than to worry about it all day.
• Try to do some things at the same time every day; this helps to conserve energy by cutting down on indecision and by your developing a daily routine.
• Break down high-priority tasks into small chunks that can be done in five to ten minute breaks between meetings.
• When reading your email or regular mail, act on it immediately (reply, forward it, file it, send it back, delete it, etc.).
• Always reserve at least an hour of uncommitted time each day to accommodate crisis and unexpected events, if the nature of your job permits you to do that.
• Don’t get bogged down in insignificant tasks no matter how quick and easy they are to do.
• Determine your most productive time of day and reserve it for prime projects.
• If stress at home is affecting your work, talk to your supervisor and let him/her know that you are going through a particularly rocky time at home—you don’t have to go into the details—but letting your supervisor know can give him/her warning that you are experiencing difficulty that may affect your productivity.
• If you find yourself with a few free minutes, use them to reflect in silence either in the form of a brief meditation or prayer.

Laughter, Sunlight, Exercise
Another tip from Bruno concerns quick ways in which you can momentarily relieve a stressful situation. Think of “socializing, sunlight, and exercise” as your guides. “Socialize with those who are lighthearted, positive and enjoy laughing, or initiate the laughter yourself,” she says. Of course, those who work during the day can obtain sunlight and exercise easier than those who work at night. If you’re not able to get away for a few minutes to walk outdoors and breathe in fresh air and feel the warmth of sunlight, take a five to seven minute brisk stroll through window-lit corridors.

If you work an evening shift, Bruno recommends stepping up the pace of “hall travel” or walking up and down the stairs for five to seven minutes. All of these techniques can increase endorphins in your brain and ease tension and stress.

Tips for Management
• Make sure employees’ workloads are in line with the resources given to them to do their jobs.
• Clearly define employees’ roles and responsibilities.
• Give employees chances to participate in decisions and actions affecting their jobs.
• Always keep the line of communication open and build relationships with employees so they will feel comfortable talking to you about their job stress.
• Design jobs that provide meaning, stimulation, and opportunities for employees to use their skills and to learn new skills.
• Provide opportunities for social interactions among employees.
• If it’s possible within the scope of your department and the work employees perform, allow flex time.

Take advantage of the Employee Assistance Program, which allows you and your eligible dependents (spouse and unmarried children up to age 25) three free visits each calendar year with a licensed mental healthcare professional. To access the EAP, call 225-765-7874 or toll free, 800-245-8332, 24 hours a day, 7 days a week.

Sources
Family Managed Care Employee Assistance Newsletter, Fall 2000
Stress at Work, National Institute for Occupational Safety and Health, US Department of Health and Human Services
Inner Peace for Busy People, Joan Borysenko, Hay House
www.mindtools.com

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