By Sig Nordal, Jr.

Work stress can affect people in different ways both mentally and physically. Doing work that does not fulfill you, being overworked or being under worked and conflict with managers or co-workers can be major causes of stress. As a result some of us are prone to ‘blow their top’ when something insignificant and trivial goes wrong and woe betide those within the vicinity!
Of course, it is perfectly normal to have elements of stress within your life and it can be useful in the short term as it speeds up your heart and focuses your attention. However, over long periods stress can cause insomnia, headaches, lack of concentration and depression (to name a few). The major stress factors in your work life can also affect your private life – ever spent a lot of your time not at work but alone or with family and only thinking of your job?

Stress at work is often caused by the feeling that you are the one not in control of anything. Perhaps you have a deadline that relies upon someone else completing data. You wait and wait, doing other things but clock-watching and wanting to pick up the phone or stomp to their desk and say ‘I need it now!’ The waiting around builds up your stress levels and, by the time you get what you needed to make a start, you are aware that you are going to have to feverishly rush in order to complete your work in time. You manage to meet your deadline but feel resentful, stressed out and dissatisfied with what you completed as it could have been better.

There are also the times when you are instructed to do additional tasks on a long term basis. Invariably, such extra responsibility happens when you have just managed to get yourself into a settled routine and perfected your time management. Panic sets in and stress levels begin to build. One tip for this type of stress is to think of it like money. Many of us remember when we suddenly got a well-paid job and our incomes were higher than before – we adapted and managed to still spend all our salary before payday. Essentially, we all eventually adapt to different routines and expectations at home and at work.
If your job has altered it is possible that you are no longer quite aware of what your duties now encompass and you may have more than one line manager to answer to. Juggling the demands of multiple managers is a difficult time management skill and you may well be unclear on certain aspects of all the duties you are now supposed to perform. Asking something that you fear you should know already and the fear that they will think you dim-witted or incompetent is another source of stress. Just remember, even if your manager may be initially exasperated,, if you phrase your question correctly with the words ‘I just want to clarify….’ they are going to be a lot happier that everyone is clear about what is expected. This is also key to avoiding the stress of lack of communication. Touching base with managers keeps them aware that you know what you are doing and gives both parties the opportunity to mention any niggling worries or thoughts.
When you are stressed try to find something to laugh about – laughing out loud increases blood flow to your organs which helps to reduce stress. Clean up your desk, neaten and straighten clutter and reorganize your folders. Something as relatively tedious and mundane is in fact something you are in control of and it creates a sense of achievement and relaxation. Try sitting down with your feet on the floor, your hands on your legs and breathe slowly and deeply. Concentrate on each breath that you take and be still. Do this for five minutes and you will be surprised how much calmer you feel. Stress hormones such as cortisol are reduced by Vitamin C so why not have some orange or grapefruit juice on standby for such occasions? If you are able to, go for a walk – the exercise, deeper breathing and fresh air all help to clear your head and calm yourself down.

Above all try to retain a positive mental attitude whatever work or life is throwing at you. Laugh in the face of adversity and, rather than getting stressed, celebrate problems that occur as challenges that will not thwart you but will give you the opportunity to grow as a human being.