Coping with Stress - Workplace Techniques

Coping with Stress - Workplace Techniques

Take advantage of your workplace’s family-friendly policies and supports. If your
workplace offers discretion over the methods, timing, or location of your work, use this
flexibility to improve your situation.

Prioritize your multiple roles. When you become clearer about your priorities and values,
it becomes easier to make decisions and set limits between the demands of work and
personal life.

Reduce the psychological conflicts you experience between work and personal
life. Surprisingly, time is not necessarily the main conflict we experience between work
and personal life. Instead, the psychological conflicts (guilt, difficulty “turning off” work
behaviors at home, pressure and anxiety) create the most problems. Clarifying your values,
setting priorities, and actively reducing the psychological importance of one or more of
your roles may be required to reduce the conflicts, and the negative emotions that arise
from them.

Protect each role from interference by the others. When you are at home, turn off your
cell phone, laptop, beeper, or email, so that you can be fully “present” during this time.
Similarly, when you are at work, try to limit personal life intrusions - this will help you be
more efficient and effective during your workday.

Develop stress-management skills. The ability to take care of yourself by doing things
you enjoy - like reading, exercising, or indulging in a favorite hobby - is essential to
maintaining a proper work / personal life balance. Caring for yourself in these ways will
allow you to reduce your stress and reward yourself for a job well done!
Stress is a part of every aspect of life. Through regular practice of stress reduction techniques,
symptoms of stress decrease, managers must figure out an effective way to cope
with stress. They should remember that stress need not result in distress and a burn-out. If
managers take cognizance of the stressors in life and workplace and strive to deal with
them by stimulating the energizers – both internal and external – stress transforms into
eustress for improved health and performance.

Coping with Stress - Workplace Techniques

Coping with Stress - Workplace Techniques

Balancing work and personal time

 Balancing between work and personal time is indeed a tight-rope walk. Any skew will only result in problems, like time pressures, family/ work conflicts, guilt, etc. Lynne Knobloch-Fedders and Ben Gorvine,(“Achieving a Balance between Work and Personal Life”) suggest the following strategies that can help us to maintain a good balance between work and personal life:

Learn how to set limits - and stick to them! Setting limits (for how you will respond to
demands from both your work and your personal life) will prevent you from over-committing
yourself. But limits are only effective if you stick to them, so make sure you follow through
on the decisions you have made about what to cut back on. As you are setting limits for
yourself, it may be helpful to imagine situations in which you would be tempted to disregard
your limits - and decide how you will handle these situations. That way, you won’t be caught
unaware into situations in which you might over-commit yourself.

Take advantage of your workplace’s family-friendly policies and supports.
If your workplace offers discretion over the methods, timing, or location of your work, use this
flexibility to improve your situation.

Prioritize your multiple roles. When you become clearer about your priorities and values,
it becomes easier to make decisions and set limits between the demands of work and
personal life.

Reduce the psychological conflicts you experience between work and personal
life.
Surprisingly, time is not necessarily the main conflict we experience between work
and personal life. Instead, the psychological conflicts (guilt, difficulty “turning off” work
behaviors at home, pressure and anxiety) create the most problems. Clarifying your values,
setting priorities, and actively reducing the psychological importance of one or more of
your roles may be required to reduce the conflicts, and the negative emotions that arise
from them.

Protect each role from interference by the others.
When you are at home, turn off your cell phone, laptop, beeper, or email, so that you can be fully “present” during this time. Similarly, when you are at work, try to limit personal life intrusions - this will help you be more efficient and effective during your workday.

Coping with Stress

Coping with Stress - Workplace Techniques

Being Assertive

 Being assertive involves standing up for ones personal rights and
expressing ones thoughts, feelings and beliefs directly, honestly and spontaneously in ways
that do not infringe the rights of others. Assertive behavior on the part of managing individuals mean

• Starting, changing, or ending conversations
• Sharing feelings, opinions, and experiences with others
• Making requests and asking for favors
• Refusing others’ requests if they are too demanding
• Questioning rules or traditions that don’t make sense or don’t seem fair
• Addressing problems or things that bother you
• Being firm so that your rights are respected
• Expressing positive emotions
• Expressing negative emotions

If we want to be assertive but are concerned that others may find them too
aggressive, here are some recommendations for turning aggressive behavior into assertive
behavior.

• Give others a chance to speak
• Establish eye-contact with the other person
• Respect other’s opinions
• Use appopriate body language
• Talk in a firm, steady voice
• Use assertive and not aggressive language
• Be clear, concise and to the point

Coping with Stress- Workplace Techniques

Coping with Stress - Workplace Techniques

Delegating

 Delegation is the downward flow of formal authority - from superior to
subordinate. Why are some managers not in favour of delegating responsibility? Because:

• They feel that employees can never do anything as well as they can.
• They fear that something will go wrong if someone else takes over a job.
• They lack time for long-range planning because they are bogged down in dayto-
day operations.
• They sense they will be in the dark about emerging trends in the society.
The hazards of doing everything by oneself can include burnout and missed deadlines.
Managing indiduals should, however, realize that effective delegation of responsibility and authority
not only reduce stress on his part but also improve the quality and acceptance
of decisions, increase employee motivation, create sense of belonging and improve
interpersonal relations with employees. Besides, delegating also teaches a person to
communicate persuasively, supervise and expand his /her sphere of influence.

Here are a few of the keys to effective delegation.

1. Delegate it if someone else can do it, wants to do it, needs to do it or likes to do it.
2. When you delegate responsibility also delegate the authority to use the
resources to get it done.
3. Delegate results, not necessarily the methods.
4. When you delegate something don’t take it back.
5. Ensure the person understands what and why you have delegated to them.
6. Set benchmarks or checkpoints and then leave them alone.
7. Reinforce positive results and give feedback on negative results.
8. Communicate clear instructions, expectations and guidelines.
9. Recognize and accept that it won’t be done the way you would do it.
10. Use delegation as an employee development tool.
11. Resist the tendency to over inspect.
12. Put it in writing if necessary.
13. Ask for regular written or verbal reports.
14. Remember what you delegated and to whom.
15. See failure not as a negative but necessary, if people are to be willing to stretch,
learn and grow.

Stress-busters specific to workplace

Stress-busters specific to workplace

Getting Organized

Poor organisation is one of the most common causes of stress.
Structured approaches offer security against ‘out of the blue’ problems. Prioritising
objectives, duties and activities makes them manageable and achievable. We should
not overload our mind. Organisation will help avoid personal and professional chaos.

The following tips by Janet Taylor (“Totally Organized”) are worth considering:

• Clean out each desk drawer, to free up even more valuable storage space.
• Keep essential items on your desktop (computer, phone, fax, card file).
• Have a master to-do list for each day at your desk.
• Pre-Sort the mail. To-File, To-Read, To-Contact (write or call).
• Create a separate drawer for personal paperwork, items, etc.
• Create a file for magazine articles or scan them into your computer.
• Filing system should be simple, easy and manageable.
• Colour-coding your files make it faster to find information.
• Return calls in batches. Leave specific messages and the time you called if the
person you’re trying to reach isn’t available.
• Empty workspace of everything but the project you are working on to cut down on
distractions.
• Keep an assortment of all-occasion cards and stamps in your desk.
• At the end of each project or event, organize paperwork and file.

COPING WITH STRESS

COPING WITH STRESS - SLEEPING

“If you can’t cope with it, sleep on it,” advises Sadeh. Sometimes sleep can help
one regulate ones nervousness and offers an escape from stress, particularly when there
is nothing one can do about it. But, why do some people lose sleep during periods of
stress, while others slip into sleep quietly? Research suggests that the difference may be
explained by the ways people cope. At Tel Aviv University, Dr. Avi Sadeh conducted a
study of students. He found that those “who tended to focus on their emotions and anxiety
during the high-stress period were more likely to shorten their sleep, while those who tended
to ignore emotions and focus on tasks extended their sleep and shut themselves off from
stress.”

Want a better night’s sleep? Try the following tips by National Sleep Foundation.:

• Consume less or no caffeine and avoid alcohol.
• Drink less fluids before going to sleep.
• Avoid heavy meals close to bedtime.
• Avoid nicotine.
• Exercise regularly, but do so in the daytime, preferably after noon.
• Try a relaxing routine, like soaking in hot water (a hot tub or bath) before bedtime.
• Establish a regular bedtime and waketime schedule.
• Keep a sleep diary before and after you try these tips. If the quality of your sleep
does not improve, share this diary with your doctor.

Coping with Stress

Coping with Stress – Diversion Techniques

Vacation

Taking a ‘stress vacation’ is not an indulgence but rather the route to sustained
productivity while maintaining your energy and health. However, taking a vacation
trip could be itself a source of stress if not properly conceived and organized.

Folkman
(Strategies To Make Your Vacation a Stress-Buster, Not Stress-Enhancer) suggests the
following tips for reducing vacation stress:

• Stay in fewer places longer.
• Don’t pack the schedule. Leave time open for relaxing.
• Make the vacation affordable and stay within your budget. Nothing is more stressful
than spending more than you can afford.
• When vacationing with family, find ways to satisfy a little bit of everyone’s needs.
Help children realize that they have to make some tradeoffs too.
• Take time to genuinely appreciate where you are, what you do and those who are
with you and also tell them what you appreciate.
• Have fun along the way. Make your time in a car or on a plane special. Listen to a
book on tape. When everyone is interested in the story, they can’t wait to get back
in the car.
• Plan group as well as “alone” activities, like, an early morning walk on the beach
can be the best part of a vacation.
• Balance flexibility (“We’re having fun; let’s do this longer.”) with timeliness (“We
have to be up and packed by 6 a.m. to catch the plane).
• Decide to have fun. After all, you’re on a vacation!

Coping with Stress

Coping with Stress – Diversion Techniques

Diversion activities include such activities as engaging in a hobby, taking a nap, watching
T.V., listening to music, going out to a movie, etc. It is important to realize that these
activities don’t address the stress directly but divert your attention for awhile.

 Music 

Medical research reveals that music can affect a person’s physiological state,
inducing excitement or relaxation. Listening to favourite music relives stress by:
• Providing a predictable, and “secure” environment
• Inducing feelings of well being
• Decreasing physical responses, such as heart rate and respiration
• Inducing and maintaining relaxation once it occurs
• Bringing order to chaotic situations
• Providing a break from frenetic activity.

Hobbies 

Hobbies constitute another diversion technique for an individual or overcome
pent-up frustrations stress, boredom or monotony. One can engage oneself in varied
hobbies depending on one’s interests. Reading, writing and collecting objects such as
coins, stamps etc. help a person relax and get de-stressed. According to Harris Interactive
the list of the most popular hobbies and leisure activities in descending order are as
follows (Source: Harris Interactive Inc: The Harris Poll):

• TV watching
• Spending time with family/kids
• Fishing
• Gardening
• Swimming
• Computer activities
• Going to movies
• Walking
• Golf
• Exercise (aerobics, weights)
• Playing team sports
• Socializing with friends/neighbors
• Renting movies
• Traveling
• Listening to music
• Shopping
• Crafts (unspecified)
• Camping
• Church/church activities
• Boating
• Hunting
• Relaxing
• Sewing/crocheting
• Bicycling
• Watching sporting events
• Playing music
• Sleeping
• Beach/Sun tanning
• Bowling
• Cooking
• Entertaining
• Working on cars
• Animals/pets/dogs
• Eating out
• Painting
• Running
• Woodworking
• Hiking

COPING WITH STRESS

COPING WITH STRESS - VENTILATION & PROBLEM SOLVING

Often stress occurs out of frustration and lack of communication. Bottling
up feelings would only accentuate stress. ‘A problem shared is a problem halved’. We
should develop a support network through friends or colleagues to talk with when they
are upset or worried. Many times the simple act of ‘getting it off the chest’ in an appropriate
manner will reduce ones stress level. we should learn positive ways to express our
feelings and desires. Writing a diary or notes may help release feelings but they should not
re-read what has been written.

Problem-Solving

Positive orientation to problem-solving helps us to decrease
our distress, enhance their sense of control, and improve their quality of life. we should
strive to eliminate negative orientation to problem solving which could have a telling effect
on our health and lead to conflict relationships with colleagues at workplace. we should
try to -
• improve our rational problem-solving skills;
• avoid the tendency to be impulsive or careless; and
• avoid the tendency to shy away from problems when they crop up.

COPING WITH STRESS

COPING WITH STRESS- RE FRAMING

Re-framing is a technique to change the way one looks at things in order
to feel better about them. There are many ways to interpret the same situation. So pick the
one you like. Re-framing does not change the external reality, but helps you view things in
a different light and less stressfully. The sense, significance or substance of any situation
is found in the frame within which we view it. “When something happens, is it good, or is it
bad?” The following story (“Quality Performance in Human Services Leadership”, ed.
F.Gardner and Sylvia Nudler) explains how the concept of framing or reframing depends
on the mental perspective of a person.

A Russian farmer in the 1800s was out ploughing his fields one spring day and, as he
unhooked the plough from his horse, his horse leaped and galloped out of his fields and
into the forest. The man walked back to the village that evening and told of the event. His
friends and neighbours gathered around him and exclaimed about his misfortune, saying
what an unlucky day this was for him. The man said only, “You never know.”

Not more than two weeks later, the man and his son were out slowly ploughing the spring
fields by themselves, when the farmer’s horse trotted back into the field along with another
horse, a wild horse. When the farmer and his son arrived in the village at the end of the day,
riding one horse and leading the second horse, all of their friends and neighbours gathered
around them and talked about how fortunate is was that their horse went into the wild,
because now they had two horses on the farm. Once again, the thoughtful farmer said only,“You never know.”

Several days later, the farmer’s son broke his leg when he was thrown from the wild horse
while trying to break it in and train it for farm work. That night, the villagers cursed the
unfortunate day that the wild horse came to the farm. The farmer said, “You never know.”

Not long after, the entire village shook when the Cossacks came roaring across the plain,
going from house to house, and conscripting every man of fighting age into service until
they came to the farmer’s home, where they left his son with his family because of his
broken leg. That night, a mourning village came together to console themselves and each
other and to tell the farmer how lucky he was that the wild horse had broken his son’s leg.
The farmer looked at all of his neighbors and said only, “You never know.”

The villagers in the story were very quick to place meaning on every event, to interpret it,
and place it in the scheme of things past and future. The “frame” of meaning through which
they gazed let them know how they were to feel, what was to be done next, and what to
watch out for in the future. The farmer in the story saw life and circumstances through a very
different lens. He extracted no meaning from events and went from event to event, from
moment to moment, giving what was called for and taking what was given.......

we must earn to get rid of negative thoughts or feeling that can result in stresses.

Reframing requires that they -
1. Focus more on the positive things in life
2. Eliminate negative thinking
3. Enjoy each task and enjoy each moment

COPING WITH STRESS

cultivating the habit of positive thinking

Remez Sasson, (SuccessConsciousness.com) offers the following tips for cultivating the
habit of positive thinking:

• Always use only positive words in your inner dialogues. Use words such as, I can, I
am able, it is possible, it can be done, etc.
• Accompany your inner dialogues with feelings of happiness, strength and success.
• Do not heed negative thoughts. Calmly refuse to think these thoughts, and substitute
them with constructive happy thoughts.
• In your conversations with other people use words that evoke scenes of strength,
happiness and success in their minds.
• Before starting with any plan or action, visualize clearly in your mind its successful
outcome. If you visualize with concentration and faith, you will be amazed at the
results.
• Read at least one page of inspiring literature every day.
• Watch movies that make you happy.
• Listen to the news and read the papers, but do that sparingly and with detachment.
• Associate yourself with people who think positively.
• Always sit and walk with your back straight. This will strengthen your confidence
and inner strength.
· Walk, swim or engage in some other physical activity. This helps to develop a more
positive attitude.

MANAGING & COPING WITH STRESS

MANAGING & COPING WITH STRESS

Pleasurable Everyday Experiences
That Can Help You Relax

• A warm bath
• Listen to favorite music
• A hike in the woods
• Watch a funny movie
• Phone a friend
• Eat out
• Take a nap
• Play with your children
• Enjoy a sunset
• Write in your diary
• Walk/play with your pet
• Meditate
• Pray
• Trim the roses
• Read a good book
• Enjoy a hobby
• Sit in the sunshine
• Get a massage

MANAGING STRESS

MANAGING STRESS - REST & LAUGHTER

Taking some quiet time can also help reduce stress. One can find a place at
home and at work where one can get away from everyone and take a few minutes for
oneself. One can practice any relaxation technique or simply spend the time thinking through
a problematic situation. One can use the time to do whatever will help one to relax.

Besides relieving muscular tension, improving breathing and pumping
endorphins into the bloodstream which are body’s natural painkillers, a good hearty laugh
can help:

• reduce stress,
• lower blood pressure,
• elevate mood,
• boost immune system ,
• improve brain functioning,
• protect the heart,
• connect well to others,
• foster instant relaxation, and
• make you feel good.

Enda Junkins (www.laughtertheryphy.com) offers the following tips for filling more
laughter in ones life:

1. Practice laughing 5 min/day. Fake it till you make it.
2. Look for humor around you - on signs, in people’s behavior, on TV, in the newspaper,
the things others say, the crazy things that happen to you.Keep a journal.
3. Share your embarrassing moments with other people.
4. Learn to play with things that are serious like work, social issues, money, etc. For
example, use word play, silly songs, or develop a comical view of the issue to help
you laugh and cope.
5. Laugh with other people when they laugh.
6. Wear a smile. It puts you closer to laughing.
7. Seek out entertainment which makes you laugh.
8. Amuse yourself with your own sense of humor.
9. Buy

MANAGING STRESS - DIET

MANAGING STRESS - DIET

Healthy food habits, such as eating right, avoiding excess sugar, surfeit of fat, and
avoiding alcohol and tobacco will help one handle stressful situations more effectively. A
well balanced diet is crucial in preserving health and helping to reduce stress. Certain
foods and drinks act as powerful stimulants to the body and hence are a direct cause of
stress.

This stimulation, although quite pleasurable in the short term, may be quite harmful
in the long run. One will have more energy and self-confidence, and be less likely to
experience the physical side-effects of stress when one eats a balanced diet, gets enough
sleep, drinks enough water and exercises regularly. Indiadiets.com prescribes the following
eight point plant for health diet:

1. Eat plenty of fiber, pulses, whole grains, foods made with wholegrain flour (such as
wholegrain bread), and fruit and vegetables give you the benefit of fiber as well as
its associated essential fatty acids, minerals, and vitamins. Grains are better only
coarsely ground.

2. Eat plenty of fresh fruit and vegetables, especially green leafy ones. These give you
the vitamins, minerals, essential fatty acids and fiber you need. Peel the fruit as
little as possible (peel and pith are nutrient rich). Cook vegetables lightly by steaming
or stir-frying and eat some raw everyday to benefit from their hormones and enzymes.

3. Cut down your fat intake (especially saturated fat ). Choose fish, offal (organ meat),
game, poultry, whole grains, pulses, nuts and seeds, or sprouted seeds, rather than
red meat and cheese.

4. Cut down your sugar intake. Use sugar as flavoring rather than as a food. Avoid
cakes, sweets, chocolates, biscuits, puddings, ice-creams, jam, fruits canned in
syrup, soft drinks, sugar in tea and coffee, and milk shakes.

5. Cut down your salt intake. Instead of adding salt to your food use herbs, spices,
fresh ginger, horseradish, lemon juice, tomato puree, vinegar, soy sauce, vegetable
stock, yeast extract, chutney, and other flavorings.

6. Cut down your consumption of processed food to avoid the “ empty calories” of
saturated fats, added sugar, refined cereal grains, and additives.

7. Drink only moderate amounts of alcohol.

8. If you are overweight, exercise more and consume the amount of food and drink
that will enable you to reach and keep to your optimal body weight

Managing Stress - Visual Imagery

Managing Stress - Visual Imagery

Visual imagery is the technique by which one creates a scenario
in the mind and uses it as a means for relaxation or self-improvement. The use of this
technique requires quietitude and concentration. The process of visualization is as
follows:

Make yourself comfortable. Relax in your chair and close your eyes.
Count slowly from 1 to 10.

• You feel yourself relaxing.
• Your tension starts melting away like soft ice cream.
• You become very quiet, very relaxed.
• Every muscle in your body starts to go slack.
• You are now in a state of deep relaxation.
• Your tension is completely gone.
• You are totally relaxed.
• You sense this room is starting to fade away...

Now picture yourself walking slowly and quietly down a path by a mountain meadow to a
quiet, still lake.

• It is early morning, the sun is shining and the air is cool and sweet.
• You can smell the sweet pines and the grass. Occasionally, a fish leaps in the water.
Otherwise, the lake is very still and deep, deep blue.
• You slowly sit down on the soft grass at the edge of the lake and drink in the sight. You
breathe in slowly and deeply.
• A gentle breeze moves the tall grass around you and you look up at the blue sky and
see white, fluffy clouds. Suddenly, without effort, you begin to float up to these clouds.
• You can walk around in them. You lean over and scoop the clouds up with your hands.
You kick at them, you go sliding on your stomach—it’s all so effortless—and such fun!
• Up here, you spread your arms and slowly stretch. It is warm, the air is clean and fresh,
and the sky is blue without end.
• You feel your whole body fill with fresh, clean air, and you are very peaceful.
• After a short while you decide to float gently back to the meadow. You lie back on the
soft, cool grass and slowly begin to wake up. Here you are, seated comfortably. You
feel wonderfully relaxed and energized. [Pause for a few seconds.]
• Now slowly open your eyes. Take your time. Enjoy the experience.

Managing Stress -Meditation

Managing Stress -Meditation

Meditation is something which gets easier, more enjoyable and more
intense with practice. Meditating (one of several activities that produce the relaxation
response) for 20-30 minutes a day, over time, can lead to a generalized feeling of
relaxation in many areas of one’s life. Some of the benefits of deep relaxation are:

1. reduction of generalized anxiety
2. preventing stress from building up
3. increased energy and productivity
4. improved concentration and memory
5. reduction of insomnia and fatigue
6. prevention and/or reduction of psychosomatic disorders such as hypertension,
migraines, headaches, asthma, ulcers
7. increased self-confidence and reduced self-blame
8. increased availability of feelings

Meditation is meant to bring about awareness, nothing else. It’s a time to connect to
your inner “source” and let go of the issues, responsibilities and situations that bind
your life. The benefits of mediation are uniquely individual, but both physiological and
psychological balancing is common. To get you started, here is an explanation of how
to practice classic and simple meditation:

1. Find some time out of your daily schedule.
2. Find a quiet place and sit down.
3. Be comfortable. Relax.
4. Keep the face serene. Chin up.
5. Close your eyes slowly to experience a void darkness. ( Remember to keep
your eyelids closed throughout the following steps)
6. Look into your eyelids as if seeing with your eyelids open.
7. Keep your mind empty of people, place, things, color or any form.
8. Try and concentrate on the center of your forehead.
9. If thoughts arise, bypass them and keep looking with your eyelids closed, going
deeper and deeper, leaving form, name, color, and activities far behind you.
10. Experience the motion of going, as if driving in a car, and you’ll be going
deeper and deeper - beyond the body and senses.
11. As you go deeper and deeper with your eyes closed in this dark place, you
may see the swirling of smoke-like colours flickering in the darkness and
silvery flashes of light.
12. Look straight in front with your eyelids closed and keep going further and
further.
13. To keep you alert in meditation, take slow deep breaths. Colors will swirl
and change pattern, rising with each breath.
14. Keep breathing steady. Let thoughts come and go. You’re on a journey going
beyond the body and form.
15. After you feel totally calm and relaxed, gradually open your eyes and spring
back to life with renewed energy.