3 Ways to Manage Work Stress

1. Understand the Concept of Stress

Most modern therapists agree that stress is usually harmful. Dr. Richard Lazarus put forth the best definition thus far when he stated that stress is a condition people experience whenever they perceive that "demands exceed the personal and social resources [they are] able to mobilize."

Essentially, people experience stress whenever they feel overwhelmed or out of control. Dr. Lazarus took this a step further, however, by asserting that perception is the key to managing stress. Appraisal, he contended, is a person's automatic and unconscious assessment of a situation, including her beliefs about what will happen to her or her loved ones. Because of this appraisal, people experience both rational and irrational reactions, including unhealthy stress.

Biologically, humans have an instinctive "fight or flight" response to perceived threats, during which the body releases hormones that enhance survival skills. Epinephrine, or adrenaline, is the hormone that enables the human body to fight harder and run faster. It increases heart rate, blood pressure, perspiration, blood sugar and concentration. If you are fighting a bear, adrenaline is a great thing to have flowing through your veins. However, if you are sitting at your desk trying to multitask or calmly assist a client, it will destroy your ability to function rationally. Negative side effects include irritability, anxiety, excitability, trembling and decreased coordination. In other words, whenever people perceive a threat to their well-being or the well-being of loved ones, their bodies swing into defense mode, producing harmful stress.

2. Identify What Causes Your Stress

If you are experiencing stress while squaring off with a mountain lion, then your reaction is probably normal. However, people usually notice symptoms of stress during their workday but have no idea what could have caused them. In this case, your best bet is identifying the subtle stressors that activate your "fight or flight" response. Once you know what threatens you (even on a subconscious level), you'll be far better prepared to manage or eliminate it. A great method for identifying stressors is keeping a journal.

A stress journal is simply a log that allows you to record the time of day, the events surrounding you, moments when you feel particularly stressed, your level of work effectiveness on a scale of 1 to 10 and any thoughts you may have at the time. Entries should be made every hour of your workday for at least 1 week. At the conclusion of this period, analyze what you have written. The primary goal is finding patterns to your stressful reactions, and then attributing your increase in stress to possible causes based on your experiences. If, for example, you notice an increase in stress levels whenever your boss demands a report or whenever he asks you to stay late, then you have isolated key stressors and are better able to practice stress management by targeting them. Furthermore, the journal will help you to understand the causes of your "threat response," such as fear of poor performance or fear of losing family time. If the reasons behind your perceptions are rational, find a way to minimize the danger. If, however, your thoughts are irrational, then it is time to restructure the way you perceive these events.

3. Manage Your Stress

Fortunately, there are many ways to minimize stress and handle adverse reactions to negative situations. Some of the most effective are performance planning, imagery, anger management, physical techniques and rational thinking skills. The cornerstone of performance planning is preparation. Sometimes your workload is overwhelming because you are inefficient or because you have failed to organize properly. Take a moment to list your daily tasks in order of importance, and then create an action plan to tackle each one. Doing so will help you take control of mounting pressures.

Physical techniques involve slowing your breathing and practicing progressive muscle relaxation exercises, both of which have been proven to minimize the physiological effects of stress. Imagery is a psychological technique that helps you transform a frantic environment into a serene landscape. Tune out the scenery of your bustling office and instead think of gurgling brooks and sunny beaches. Anger management centers on forgiving and on channeling your energy constructively. Even though your boss just vented his frustration, it's possible to understand why he is upset, let it go and use your aggravation as rocket fuel for accomplishing your goals.

Finally, remember what Dr. Lazarus says about perception. After all, your stress could be the result of viewing the situation unrealistically. Rational thinking skills help you examine your thoughts and determine if they are valid. If your boss tells you to "work faster" and you tell yourself, "I'm worthless and will probably be fired soon," then your beliefs are unrealistic and you are the cause of your own stress. Replace irrational beliefs with positive ones, such as, “Yes, I'm falling behind, but I'm a good employee and I will have this project finished soon." Doing so just might mean the difference between blowing up on a coworker and impressing your boss with levelheaded determination.