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Tip 1:

Set Boundaries on Stress So that it Doesn’t Overstay its Welcome

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Make Stress Short-term

• Stress can be good in small doses – keeps us alert, excited and ready to perform

• Embrace stress in short-term situations, but decide how long it will stay with you:

– Example: If your boss unexpectedly rejects your report and asks you to redo it, say to yourself, “I’ll shift into stress mode for two minutes to deal with what’s going on here. Then I’ll move on, stress-free.”

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Set Boundaries on Stress

• Separate past, present and future

– Stress is normal while dealing with a current situation

– But, dwelling on the past or worrying about the future means you’re less able to cope with the present

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Set Boundaries on Stress

• Draw a “stress box”

– On a piece of paper, summarize the source of your stress in a few words

– Draw a box that encloses the words you’ve just written

– Give yourself a minute or two to feel anxious

– Take a thick marker and draw a big red X through the box – this is your visual signal to stop worrying

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Tip

• If you’re alone, smile or pump your fist triumphantly as short-term stress sets in

• If you’re not alone and you want to appear outwardly calm, tell yourself, “It’s great to feel stress now”

• This helps you welcome stress as a positive, giving you confidence and control

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It’s True

• For some, stress hormones remain elevated instead of returning to normal levels

• This may occur in people with a history of depression

• If stress lingers even after you make every effort to shut it down, see your EAP

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Stress Evaluation Test #1

• True or False: When I feel stress at work, it tends to flare up for a few minutes at a time and then die down; I don’t carry stress around with me all day

• Self-talk determines length of adverse impact; changing these thought patterns faster is a key to intervention

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Tip 2:

Identify and Avoid “Stress Triggers”

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Stress Triggers

• By recognizing the triggers that cause stress, you can take steps to avoid or manage them in the future

• Common stress triggers include:

– Meeting with a difficult customer or coworker

– Worrying about personal problems

– Facing too much work in too little time

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Turn off Stress Triggers

• Turn back the clock

– Review what you were thinking or doing just before stress set in

– Try to isolate the thought or action that caused it

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Turn off Stress Triggers

• Deactivate the trigger

– Devise a strategy to respond to the trigger so that it no longer induces stress

– Example: If you were thinking about your child’s daycare just before stress occurred, schedule a series of random audits to reassure yourself

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It’s True

• Some stress triggers are very powerful and are not “face it alone” problems

• Examples: the death of a loved one, divorce/marital separation, serious injury or illness, and facing termination or disciplinary action at work

• You are NOT “a weak person” because you need more support or help to manage stress

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Tip

• If the same stress trigger repeatedly surfaces in your life, seek support from the EAP

• You may need help stopping the most persistent triggers with more effective techniques

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Stress Evaluation Test #2

• True or False: I’m aware of what causes stress during the workday, and the source of my stress is almost always predictable

• Fight stress with self-awareness; develop unique interventions for specific stressors

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Tip 3:

Get Up and Move Around to Shake off Stress

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Don’t Just Sit There

• Stress can build up from sitting for too long or rushing from one demanding task to another without taking time to stretch and relax

• It’s important to stand, stretch and physically re-energize yourself throughout the day

• This provides renewed vitality and increases your stamina, alertness and positive attitude

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Exercise

• Do this exercise for 2 minutes, once an hour:

– Stand up straight

– Slowly bend forward at the waist so that your back curls down as you reach with your arms towards your toes (bend your knees slightly the whole time)

– Stop and hold the stretch when you feel some mild tension in your hamstrings (you need not touch your toes)

– Relax your lower back and neck as you continue to bend at the waist and reach down

– Don’t rock back and forth

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Tip

• Before doing a waist bend, loosen your belt one hole and undo your first button if you’re wearing tight pants

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It’s True

• Standing and stretching at least once an hour is particularly crucial in today’s high-tech workplace

• Along with the sedentary nature of many jobs, stress can arise from deadline pressures, project demands and noise from co-workers in cramped cubicles

• See your EAP if you feel stress even after you do stretching exercises

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Stress Evaluation Test #3

• True or False: I like to get up, stretch and take a short walk every hour or so, and I feel more energized and motivated to return to work afterward

• Improvise to get exercise

• Plan your exercise time

• Be assertive and determined to get the exercise you need

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End 3 of 10 Chapters

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