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Reducing Workplace Stress
Creating a Stress-Free Work Zone
By David Whitehouse, M.D.
According to a study by the Center for the New American
Dream, more than 50% of Americans would be willing to take a
day off work without pay in an effort to feel less stressed
and have more time with their families.1
In today’s fast-paced world, people are working longer hours
and taking less time for themselves. Stress has become a
strong presence in our lives and is taking a toll on both
our physical and emotional health.
According to the National Institutes of Health, 80-90% of
all illnesses are caused by stress either directly or
indirectly.2 More people are becoming aware of the strong
connection between mind and body, and the effects that one
can have on the other.3 Since people spend most of their
time working, it is natural for the majority of stressful
situations to arise at work. Issues such as time management,
deadlines, and difficult co-workers can create high-stress
situations. It is important to be able to identify these
situations and begin taking preventative steps to avoid
them. Here are ten tips for relieving workplace stress:
1. Eat Right. During work hours, we have a tendency to
neglect our body’s needs by eating unhealthy snacks. Eating
healthy food can increase your energy.
2. Drink Less Caffeine. Drinking lots of coffee and sodas
can increase your stress levels. If you can’t cut out
caffeine beverages completely, try to alternate your
caffeine intake with healthier beverages or snacks.
3. Exercise. Exercise is a great way to relieve stress, so
try to take a brisk 10-minute walk during the day, even if
it means a walk around the office or building. Walking will
help to get your blood moving and give you a mental break
from your tasks.
4. Eliminate Noise. Background noise can be distracting and
unsettling. If you are finding it difficult to concentrate
due to excessive noise, invest in earplugs or even a walkman
with headphones — the headphones will block out the noise
while soothing music calms you.
5. Stretch. Stretching will help to relieve stiff muscles,
which can hold tension and make you feel more stressed.
6. Simplify the Morning. Getting up 15 minutes earlier and
packing lunches or laying out clothes the night before can
help create a routine and get you organized.
7. Think Positive. Take a few minutes to reflect on the good
things in life. Taking stock of what you have can instantly
improve your mood and outlook.
8. Breathe. When we are stressed, we have a tendency to take
shallow breaths, which can result in feeling more tense.
Start by inhaling deeply through the nose for a count of
eight, then exhaling slowly for a count of 16. Concentrate
on your counting and breath.
9. Rest. Be sure you are getting enough sleep at night. Not
feeling rested can add to your stress level and make you
feel more overwhelmed. If you have been experiencing
recurring sleepless nights, consult your physician for
guidance.
10. Enjoy life. Try to do something you love every day to
give yourself something to look forward too.
Most stress arises due to feelings of life being out of
control. By taking time to get yourself organized, and
taking care of yourself, you can begin to gain control and
ensure that your work day is as relaxed as possible.
Sometimes life can feel overwhelming. If you find that you
are having trouble doing daily tasks or that problems are
affecting your relationships with friends and family, you
should consider seeking professional counseling. Asking for
help is never a sign of weakness or failure, especially in
situations too difficult to handle alone.
E-mail Stress-out
Today, e-mail is one of the most common forms of
communication, but can also be one of the most stressful.
Opening a full e-mail box can be frustrating and
overwhelming, not to mention time consuming. Maintaining a
full e-mail box can lead to missed assignments, deadlines
and increased stress, but there is a better way. Managing
your e-mail inbox begins by changing your e-mail habits.
Follow these steps to an empty in-box:
• Learn the Software – spending time learning your e-mail
software and all it has to offer can help you get organized
and save you time in the long run. Most e-mail programs
allow you to create folders and subfolders in which to store
and archive messages.
• Get Organized – once you know how to use your e-mail
software, you can organize your inbox and file away all
those important messages to make them easier to access.
Also, don’t forget to trash any spam or useless e-mails.
• Change Your View – your inbox should not be used as a
to-do list, it is for short-term storage only. Change your
habits so instead of leaving a message in your inbox until
it’s completed, try placing the task from the e-mail on your
task list along with the contact information, then filing
the e-mail away until you are prepared to reply.
Resources
National Mental Health Association
Phone: 1-800-969-6642
www.nmha.org/infoctr/factsheets/41.cfm
Find tips for reducing everyday stress, plus helpful
articles on mental health topics and local support groups.
The information and therapeutic approaches in this article
are provided for educational purposes only. They are not
meant to be used in place of professional clinical
consultations for individual health needs. Certain
treatments may not be covered in some benefit plans. Check
your health plan regarding your coverage of services.
1 The New American Dream, Americans Eager to Take Back Their
Time, Retrieved October 14, 2005, Web site:
http://www.newdream.org/live/time/timepoll.php
2 Epply, K.R., Abram, A.I., and Shear, J. (1989).
Differential effects of relaxation techniques in trait
anxiety: a meta analysis. Journal of Clinical Psychology.
45, 957-974.
3 American Psychological Association, Facts & Statistics,
Retrieved October 14, 2005, from APA HelpCenter, Web site:
http://www.apahelpcenter.org/articles/topic.php?id=6#Stress
Dr. David Whitehouse is the Chief Medical Officer, Strategy
and Innovation, for United Behavioral Health. United
Behavioral Health, a subsidiary of UnitedHealth Group,
provides behavioral health services to more than 43 million
members across the country. Since 1979, United Behavioral
Health has earned a reputation as an innovative developer of
clinical solutions that improve total health and well-being.
More information about United Behavioral Health can be found
at
www.unitedbehavioralhealth.com
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