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Work-Related Stress

Although it's hard to avoid, here's how you can do something about it

Stress is not only the number one cause of tension headaches, it's also one of the top adult health problems today, with job stress leading the list. Almost 9 out of 10 working American adults experience high levels of stress on the job at least once or twice a week. More than 1 in 4 suffer on a daily basis!

Job stress comes from factors such as inability to manage time or meet deadlines, too much or too little responsibility, inability to express feelings, trouble working with others, lack of acknowledgment for good performance, boredom, and inability to adapt to change.

Of all the factors that contribute to job stress, the one that looms largest is the FUD Factor: Fear, Uncertainty and Doubt. Your company has been acquired and your department may be closed down. Wages are falling. Your job is about to be outsourced. The idea of career-long employment with one company is a faded dream. And there doesn't seem to be anything the average stressed-out worker can do about it.

The first step in dealing with job stress is to separate those things you can do something about from those you can't. That's the advice of Dr. Paul Rosch, President of the American Institute of Stress. Dr. Rosch recommends making a list of job stressors, and dividing them into those two categories. Then concentrate your efforts where they'll do some good.

Here are 5 things you can do to reduce work-related stress:

• Manage your time better. You've heard this a hundred times, but like most people, you may not have had time to do anything about it. Here are some suggestions to help you start now.

  • Analyze where your time goes. Only then can you can eliminate time wasters.

  • Formally plan your time. Write down what you need to do today, this week, this month. The simple act of committing this to paper rather than carrying it around in your head can help you feel more in control.

  • Be realistic. When doing your daily plan your approach should not be to cram as many tasks and activities onto the list as possible. Figure out how much time each one should take. Then build in some cushion time.

• Learn to say no. When you automatically say "yes" to extra work requests, you open the door to more stress. If it's not comfortable or politically correct to say "no" to a request you don't think you have time for, try something like, "Let me check my schedule and get back to you." This will buy you time to decide whether or not you can handle the request and figure out how to communicate your decision if the answer is "no".

• Work smarter. Here are some intelligent approaches:

  • Delegate responsibility. Shouldering every burden yourself is a sure-fire stress inducer. Enlist the help of others in solving problems and making decisions.

  • Control teamwork. They say two heads are better than one. Well, two heads are also better than 20. When it comes to teams, smaller is better.

  • Break projects into smaller pieces. If you're facing an overwhelming project, cut it down into its component parts and work on each of them in succession.

  • Take a break. Everyone needs a little downtime. Instead of using your lunch hour to catch up on your work, use it to unwind. The time off may help adjust your attitude so you can be more productive afterwards.

• Face the FUD factor. If FUD looms large at your workplace, be ready for it. Learn new skills now so you'll be prepared if a career change is necessary. If your company is making noises about downsizing, see if there's a way to continue to do your job as an outside contractor.

• Take good care of yourself. You will be less susceptible to stress if you follow general guidelines for good health.

Remember... just because you can't avoid job stress, it doesn't mean you have no control over it. Dr. Rosch maintains that the most important thing you can learn about stress is that it's not external events that are stressful, but our perceptions of those events. And that's something we can control.

For more information about managing job stress, call the American Institute of Stress at (914) 963-1200.

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