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How to stay healthy with the
world on your shoulders.
We've all experienced stress at work. It's that "frazzled" feeling that causes
headaches, a racing pulse, or cold sweats whenever the phone rings or the boss asks yet
another question. Crashing PCs, conflicts with co-workers, and deadlines are just a few of
the seemingly endless sources of workplace stress.
Research by the Mayo Clinic shows that stress can take a toll on both body and soul. Under
stress, our bodies behave as if under attack--whether the threat to our physical or
emotional well-being is actual or imagined. Chemical "messengers" are released
in the bloodstream, producing physical changes, like increased heartbeat, that prepare the
body for "fight or flight."
The research shows that if stress continues over long periods of time, it may contribute
to physical or emotional illness because of this chemical reaction. However, once you
recognize that you are stressed out, there are effective ways to fight it. Here are some
tips:
- Take care of yourself
The best way to relieve stress is to live a healthy lifestyle. That includes good
exercise, regular and adequate sleep and balanced meals. The reason why these three things
work? Aerobic exercise helps burn off the excess energy that stress can produce. Sleep
helps us tackle problems in a refreshed state. And good nutrition, including fruits,
vegetables and lots of water, keeps your body tuned and strong.
- Manage your time
Set realistic goals and deadlines and plan projects accordingly. Do "must do"
tasks first. Schedule difficult tasks for the time of day when you are most productive.
And finally, tackle easy tasks when you feel low on energy or motivation.
- Take time off
Take a vacation or a long weekend. During the day, take short breaks to stretch, walk,
breathe slowly and relax. Also, learn to set your limits and, when necessary, say
"no" to additional tasks in a friendly but firm manner.
- Choose your battles
Don't argue every time someone disagrees with you. Save your argument for things that
really matter.
With severe cases of stress, there are a few things to keep in mind. First of all, do
not self-medicate. Medication and alcohol may seem to help the problem, but these
substances will severely worsen your condition. You're better off seeking professional
help. Also, you may just have to look for a less stressful job. But first, ask yourself
whether you have given your job a fair chance.
Signs and symptoms of stress
Physical: Headaches, grinding teeth, tight and dry throat, clenched jaws, chest
pain, shortness of breath, pounding heart, high blood pressure, muscle aches, indigestion,
constipation or diarrhea, increased perspiration, fatigue, insomnia, frequent illness.
Psychological: Anxiety, irritability, sadness, defensiveness, anger,
hypersensitivity, apathy, depression, slowed thinking or racing thoughts, feelings of
helplessness, hopelessness, worthlessness, lack of direction, or insecurity.
Behavioral: Overeating or loss of appetite, impatience, quickness to argue,
procrastination, increased use of alcohol or drugs, increased smoking, withdrawal or
isolation from others, neglect of responsibility, poor job performance, poor personal
hygiene, change in religious practices, change in close family relationships.
Reprinted with permission of CareerBuilder.com. CareerBuilder, Inc.
has emerged as the leading provider of E-cruiting (electronic recruiting) services with
the CareerBuilder Network, its pioneering model to provide employers with a choice of the
best career sites on the Web from a single vendor. The CareerBuilder Network is made up of
over 25 leading professional, broad appeal, diversity, and industry career centers.
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