Got Stress?

Stress stemming for the workplace is a common and costly problem in America, leaving too many hard working individuals unscathed. It seems pretty much everyone has some form of stress these days. 

1. A recent survey, published in the Journal of Occupational and Environmental Medicine, noted that for those working 12 hours a day, there was a 37% increase in risk of illness and injury in comparison to those who work fewer hours.
2. A study done by Northwestern National Life, reports that one-fourth of employees view their jobs as the number one stressor in their lives.
3. A St. Paul Fire and Marine Insurance Co. study concluded that problems at work are more strongly associated with health complaints than any other life stressor, even financial or family problems.

Sometimes it feels as though stress in the workplace is hitting you from all angles. We all have both internal and external pressures - both of which result in decreased job satisfaction, reduced productivity, and increased conflicts. Are you ignoring stress signals? If so, you are more likely to get sick and/or fatigued. Studies also show that risk of injury on the job is also significantly increased. So, are you ready to take control of your stress? Here are several several steps you can take to preserve your health by reducing workplace stress.

External Stressors
Stress can easily be caused by something that seems as trivial such as an incorrectly positioned chair or computer screen. How about loud or continuous noise, nosy or noisy co-workers, demanding bosses, and complaining customers? Do any of these external stressors get to you? If external stressors are causing problems for you, the worst thing you can do is ignore them. The first step is to identify any external stressors that are causing you undue stress, and to secondly determine possible solutions. Frequently employees tend to ignore problems created by external stressors because they feel that the problems are trivial, petty, or don’t (or won’t) merit the attention of the employer. However, often these problems have an easy solution. Even if all of them aren’t resolved, any positive change you will result in a happier, healthier you.
 
Internal Stressors
Do you have feelings of dissatisfaction, irritability, inability, and the feeling that your efforts aren’t properly rewarded or recognized? These are all examples of internal stressors, which are not workplace problems but perceptions. One helpful way to reduce internal stress is to remind yourself on a regular basis what you enjoy or liked about your job when you started it. Have things changed since then? If so, recognize what has changed and speak with your supervisor about how you can work your way back to feeling satisfied in your position again.

What is your purpose?
Most workplace stress begins when we lose sight of the reason or necessity of our work. Do you feel like you have a sense of purpose in your job? Do you have goals in your position? If not, this is a great place to begin. Start with determining your purpose and goals for your future in your position. Request a meeting with your supervisory to put your goals in writing, showing them you are serious about your work. You can reduce the majority of your stress and regain your perspective by redefining why you are working.
 
Change your focus
Due to the number of hours many employees work per week, their job can easily become their life. Do you find yourself constantly thinking about work - even after you've returned home? You may not be able to cut back on hours at work, but the key is to learn to work to live and NOT live to work. We wake and get ready for work, drive to work, spend eight or more hours at work, and finally drive home from work. As we are all well aware, although we aren’t getting paid, we are “at work” for much longer than eight hours a day! Learning to separate the two by keeping work in focus during work hours and life in focus after hours will take you a long way towards managing workplace stress.
 
Tips to achieve a work to live, rather than live to work attitude to decrease stress:

1. School yourself to wake and get ready, not for work, but for your day.
2. On the drive to work, listen to music, humor – anything that isn't related to work.
3. Take an alternate route to work. The change in scenery will help you stay alert to the road and keep your mind off the job.
4. Plan your work and work your plan. Devote every paid minute to your job. Deviate from your work plan only when absolutely necessary.
5. Take your allotted breaks. Remember: the opposite of stress is relaxation. Don’t work through lunch or coffee breaks. Avoid eating lunch at your desk. This is YOUR time! This also means don’t think or talk about work during your breaks.
6. Instead of coffee, drink water, juice, or electrolyte infused drinks. Dehydration often is the cause of fatigue. Coffee and soft drinks that contain caffeine may seem to “keep you going”, but in reality they add to stress and don’t keep your body hydrated.
7. Read to decrease stress. Find an enjoyable book you can read on breaks or at home. You may find stress management books to be helpful in order to put things into perspective. Great stress management books include: Stress Management Tips, Stress Reliever Games, and Stress Relieving Exercises.
8. Partake in stress relieving activities such as exercise, yoga, zumba, breathing exercises or stretching.
9. Just as you plan your work, plan your time away from work. At day’s end, leave work behind you and focus on your plans for the evening. Work to live. Relaxation away from work means less stress… and a better day tomorrow!

Healthy wishes,

Maura, Marilyn, Jessica and Alissa
Your Vermont State Employees' Wellness Program Team