Relieving Job Stress

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					Stress Reducing Tips for Working Healthy


Mental Health Tips

   When you feel your stress level rising, step back, breathe, and look at a
    problem from a different angle.

   When you’re in a stressful situation like waiting to give a presentation, take
    a deep breath and visualize someone you love. It will take you beyond the
    moment and remind you what’s really important in life.

   Are you in a company where work load, work hours, travel or meetings are
    unrealistic for the needs in your life? Ask yourself why you are there. If
    you choose to stay with the company, develop a plan for creating a
    balance between your personal and professional life. And, if you can’t
    maintain the balance, talk with your supervisor. As a last resort, develop
    an exit strategy. You’ll reduce your stress and have a greater sense of
    control.

   When interviewing for a new position, ask how the company demonstrates
    its value for people. Speak with some of the people who work there. How
    do they dress? Is it a formal or informal environment? Does it feel like
    you? Do people smile? Or do they brag about the hours they’ve been
    working? A healthy culture focuses on the quality of the results, not the
    hours required to achieve them.

   Let your boss know what’s important to you and why. Help her/him
    understand your point of view.

   Make your personal list of your priorities—what’s important to you. Stick
    with your list, remembering that money isn’t worth much if you’re not
    healthy.

   Don’t tell yourself you should be able to “handle” anything. It’s OK to
    admit you don’t have time, knowledge or skills to take on a project or
    assignment.

   Vacation is earned and should be taken. Even world class manufacturing
    plants are shut down for routine maintenance. Yet, we often deny
    ourselves basic time for repair and rejuvenation.
Physical Health Tips

   Know your body and listen to it. Recognize gender differences around
    health. Men and women respond biologically and psychologically different
    to similar situations.

   Take time everyday to walk. Recognize that your body was not designed
    to sit all day. If people can go outside to smoke, why not go outside and
    walk?

   Twenty minutes a day of meditation or breathing exercises can lower
    blood pressure and calm your mind.

   Make humor part of your day. It’s impossible to be stressed when you’re
    laughing or smiling. It often breaks the tension

   Make a healthy diet, regular exercise and a good night’s sleep high
    priorities.

   Have a financial plan for your health. Does your company’s insurance and
    benefits programs match your needs? Does your company have a
    wellness policy?

   Close your eyes—even if you’re parked in your car before you go into
    work. Don’t think about anything. Just concentrate on breathing slowly
    and calmly.

   Take control of preventable stress. When traveling for business, allow
    plenty of time. For example, plan to arrive 30 minutes ahead for the train
    and rejoice in having the time for yourself.

   Don’t talk on the cell phone while driving. Ask yourself , “Do I really need
    to make that call or can it wait?”



Emotional Health Tips

   Think carefully about what you value in life. Plan your work around your
    values, not your values around your work.

   Every company has a culture. Is yours right for you. Make sure you
    understand the unspoken aspects of the company’s values and principles,
    and that you are comfortable with them.
   Think about your career long term. Put today’s stressful event into a
    longer term perspective. Will it really matter a week, month or year from
    now?

   A healthy way to look at your career is to examine whether you are
    actualizing your talents and making significant, meaningful contributions.
    If you stay healthy, you’ll have more time to accomplish your goals and a
    higher quality of life.

   Build personal relationships at work; get to know those you work with.
    People are more empathetic to people rather than positions.

   Build a strong support team and a strong bench to back you up when you
    need it.

   A job is comprised of many relationships within any given company. Any
    relationship has its ups and downs. Be sure the highs outweigh the lows.

   No one wants to be a cultural misfit. Evaluate your personality and the
    way you interact with others. If your interactions often cause stress,
    maybe this environment is not for you.

   Make it a new habit to make your first thought about someone a positive
    thought.




Organization Health Tips

   Find a strategy for structuring your job to meet your needs and the needs
    of your company. Discuss the possibilities with your boss.

   Talk openly with your supervisor about the company’s expectations. For
    example, every company has a vacation policy. Are you encouraged to
    take vacation? Or, does taking vacation somehow translate into a lack of
    commitment? In that environment, you will have to be willing to make
    many tradeoffs between work, friends and family.
   Be smart when you say “no.” Suggest alternative ways of getting
    something accomplished. Business leaders want to achieve results and
    most are willing to accept a different way of getting the job done.

   Don’t always rely on email. Take the time to meet with people face to face
    or pick up the phone and call them. Never underestimate the positive
    impact of human interaction.

   If your supervisor sends you emails after hours or on weekends, talk to
    her/him about their expectations for your response.

   Learn what the best companies are doing for their employees today.
    Some have meditation rooms. Others shut down for holidays. Some have
    nutrition focused cafeteria menus. Be an advocate for a health-oriented
    culture in your own company.

   Men supervising women should keep in mind that relationships and a
    supportive environment are important to their health and well being.

   Recognize that men and women value money, relationships and rewards
    differently. These are important to both genders, but they prioritize them
    differently. Be sure your company understands the new science of
    gender-based health and is incorporating this knowledge into gender
    management programs.

   Unhealthy stress sometimes occurs when people feel that their
    contributions far exceed their rewards. Resentment is unhealthy. Try to
    structure responsibilities that you and your employer feel are fair for the
    compensation you earn.

   Unhealthy stress can occur when people do not have sufficient control
    over the job responsibilities. Work to ensure that you and your supervisor
    agree on the control you have to make decisions that effect your work
    demands.