Work Related Stress and What to Do About It

Combatting work related stress: a formula for a happier, healthier you!

Americans work more hours than in almost any other developed country. Job security is fast becoming the number one concern of many workers, so employees are far more likely to work extra hours in hopes of making their employment status more secure, as well as, in the case of hourly workers, bringing in a little extra income. The term, work related stress, is now a common term in everyone’s vocabulary. With the dismal economic statistics we hear on the news every day, the work related stress syndrome is something that concerns us all.

It’s well known that stress affects our health and family life. At the very least, you may become irritable, snapping at your spouse and kids. You may suffer from more frequent minor illnesses, from headaches to colds and flus, due to a lowered immune system response. Stress can have more serious effects, leading to high blood pressure, depression, or digestive problems. However, the work related stress syndrome seems to be unavoidable these days. The question is, what can you do to combat this condition?

Some employers are now offering flex time schedules, which benefits both the employee and employer. While a 4-day, 40 hour week makes for a longer day, on the plus side, you’ve got 3 days off and you save on driving time and gas as well. If your employer is putting such a program in place, taking advantage of this option can help ease your stress levels.

Making time for yourself is the most important component in combatting work related stress. You may well say, “I don’t have enough time as it is, how am I supposed to make more hours in a day?” The short answer is, you can and should. If you get up just an hour earlier, before your regular activities begin, this can be a life saver. This quiet time of day, spent on something you enjoy, can be just as restful as that extra hour of sleep. Even if all you do is take a cup of coffee or tea and sit by a window, enjoying the quiet and a beautiful sunrise, before beginning the hustle and bustle routine, you’ll feel more relaxed for the rest of the day.

Relaxation techniques, such as meditation, prayer, yoga and tai-chi, can go a long way to reducing your work related stress. Any of these methods will reduce anxiety, bring a feeling of well-being and counter elevated blood pressure, all of which results in better health over time.

After work, instead of plopping down in front of the television, try listening to music or reading. If you must watch TV, watch a comedy instead of the news. Laughter is, indeed, good medicine. Play a game of chess with a family member, or enjoy a game of cards. The idea is to engage in some activity which stimulates your mind and which does not have any relationship to work. Take a long, relaxing bath and pamper yourself a bit. While work related stress is a fact of life, this period of play time effectively makes this syndrome a smaller problem.

You say, “How am I to find the time? I barely have time for a shower!” Which brings us to delegating. If you’ve got kids, shift some of the daily chores to a new area of responsibility for them. Making lunches, cleaning up after dinner, changing their own sheets and laundering them are chores which are good for them! Sooner or later, they’ll need to take responsibility for themselves. This strategy helps them develop responsibility and prepares them for real life. Meanwhile, you gain a little time to relax. You’ll also probably be nicer about asking them to pick up their room!

Worry over finances is another bugaboo we can lay at the door of the work related stress syndrome. Organizing your budget on a spreadsheet, planning menus and having a calendar to keep track of doctor appointments, school events and the like helps promote a sense of control of your life. It doesn’t make the bills go away, but knowing where you stand reduces stress. Disorganized finances creates anxiety and increased stress.

Get some regular exercise. Engage in some exercise you enjoy, every day. Exercise releases endorphins, that naturally produced chemical that creates a feeling of well being.

Last, an occasional getaway helps you forget about your worries, work and gives you a new and fresh perspective on life.

If you use all of these suggestions, you may not eliminate work related stress, but you’ll surely minimize it. You will be happier and more relaxed, I promise you!

Relaxation Techniques to Try During The Stressful Holidays

There are plenty of sources of stress in the world today. As the old saying goes, “there’s no need to look for trouble, because trouble will find you all on its own.” All of us have troubles and worries, deadlines to meet and busy schedules. Along with all these stresses, few of us even have time to kick back and relax. Do you suffer from anxiety? Do you long for ways to ease your anxious moods and relax for just a little while? There are a number of relaxation techniques that take little time and are highly effective. Some may be done anywhere, even at work.

When you’re feeling distraught, for whatever reason, your body takes the “fight or flight” stance, causing a rush of adrenalin that induces an increased heart rate and shallow breathing. Correct breathing is key to successful relaxation techniques.

Breathing exercises are quite effective, bringing quick results when you find yourself suddenly anxious. Some people are especially prone to anxiety attacks, which can occur for no apparent reason. Even if you’re aware of the cause, anxiety attacks are unpleasant and may cause heart palpitations and a sensation of tightening in the throat, sometimes to the point of making it difficult to swallow.

The old-fashioned remedy of breathing slowly into a paper bag works amazingly well to relax you and restore proper breathing. Another version of this relaxation technique involves taking slow deep breaths. At first you may find you need to force yourself to breathe slowly, but persist and you’ll soon be back to normal.

Among other relaxation techniques are those classified as meditation. All major religions have a form of meditation that followers may use to commune with their creator. Examples of this discipline include Christian, Sufi, Hindu and Kaballah meditation. All meditative disciplines are excellent relaxation techniques when practiced regularly, bringing a sense of comfort and overall well being. Prayers may also serve you as effective relaxation techniques.

Plain old physical exercise is yet another way to relax. Choose an activity you enjoy and set aside a little time each day, preferably at the same time of day, to engage in this activity. Whether you’re walking, bicycling, swimming or just doing a half hour workout, you’ll find physical exercise to be an outstanding form of available relaxation techniques.

You may also try taking a yoga class. Yoga integrates slow movements of the body with breathing exercises. It’s easy to get hooked on yoga, both as a relaxation technique and a great body shaper. Yoga exercises tend to lengthen muscles, resulting in a supple and flexible body you’ll enjoy.

Relaxation techniques don’t necessarily have to involve a disciplined approach in order to be successful. You can kick back on your couch, get out the remote and find yourself a good comedy. Laughter is good medicine!