Stress Busters
Every morning does the thought of getting to work fill you with delirious joy! If yes, then what could it mean! It means that you enjoy job responsibilities. If no, then what’s the reason? Is it stress, pressure, anxiety, tension? Whatever you call it, there is no shortage of it in today’s fast-paced, technologically advanced workplace.
Consider these statistics:
·Stress-related disorders are fast becoming the most prevalent reason for worker disability according to the National Institute for Occupational Safety and Health.
·Job stress and related problems cost American companies an estimated$200 billion or more annually through absenteeism, turnover, accidents, etc.
·The World Health Organization calls job stress a'worldwide epidemic.'
Obviously stress has a powerful impact on us. Can we eliminate the stressors of modern work life? No - and its a good thing we can't. We need a certain degree of stress in our lives. Stressful situations can spur us to action, challenge our perception of what we are capable of, and help us reach new levels of performance we didn't think possible. The trick is learning how to manage the stress in our jobs versus being overwhelmed by it.
When you are under stress, what messages are you sending yourself? Are they alarming or reassuring?'Stress-busting' is about-getting your thoughts back on a reassuring track- a healthy way to get rid of negative stress.
Stress-busting thoughts come from what is called 'Rational You.' The Rational You thinks its way through life's events, evaluating the degree of safety versus danger involved.
What happens to the Rational You in a stressful situation? It gets pushed aside by stress building thoughts that disrupt concentration and productivity at work.
Let’s take an example of a stress building thought and a stress busting thought.
Stress Builder:'I'll never get this project in on time.'
Stress Buster:” If I stay focused and take it one step at a time, I'll make steady progress.'
Some easy stress busters
Make Your Life Interesting
So many times we live our lives doing what other people want us to do or doing what we think is expected of us. This may be practical in the workplace where we need to fulfill our job duties. In our personal lives, however, if we are always doing what other people want us to, we neglect our own interests, needs, and desires, and our spirit withers. Our life becomes out of balance, and we are more prone to stress. Do the activities that you find pleasure in. It could be anything from watching a cartoon film to enjoying in the discos or may be long drives. The bottom line is it should relax you.
If you invest in yourself first, your emotional health will improve, and you will have a better, stronger you to share with others.
Say No
Sometimes in order to reserve enough time and energy for yourself, you need to say no to other people's requests. You don't have to say no every time, just when you know in your heart that 1) you don't want to fulfill the request, or 2) you are dangerously close to being over-committed, or 3) saying yes would mean you forfeit time you scheduled for yourself.
Easier said than done? Practice saying no in the mirror. Say it in different tones, in varying volume. Find a way to say no that feels comfortable for you. If you are a person who rarely says no, think of it as learning a new language.
Manage Your Time
Many people feel stressed when they try to do too much at once or when they procrastinate and then are faced with a flurry of deadlines. Good time management takes a little planning. You might be thinking: I don't have the time to plan! But, five or 10 minutes of planning can save you hours in the long run.
Be Optimistic
Studies show that optimists enjoy better health and longer life than pessimists. Optimists are people who look on the bright side, even when life is stressful. If your natural tendency is to be pessimistic, you can increase your level of optimism by challenging any negative thoughts or ideas you have. When you recognize a negative thought, ask yourself, 'Is that necessarily so? How could it be different?' Like the example I mentioned above for the stress builder and stress busters. Learn to inculcate positive thoughts and I bet productivity increases and stress is off…
A positive self-talking can help a lot. Talk to yourself as if you were encouraging a best friend or child. Use phrases that are supportive:'I am giving it my best shot. I can do this. I am successful.'
If positive self-talk is foreign and elusive to you, use the ready-made affirmations below to create a bridge from negative self-talk to positive self-talk. The phrases may sound canned or phony to you at first, but remember, you are creating a new habit, and changing behaviors always feels uncomfortable initially. After some diligent practice, you will be able to think of positive phrases on your own
Relinquish Control
Many events are unavoidable and beyond our power to control. People complain a lot about taxes, but that doesn't make them go away. Traffic jams happen, especially, it seems, when we running late. Stewing over these uncontrollable situations zaps the vital energy we need for health and balance. It's better to accept the things we cannot control with a little bit of grace.
Try to recognize the things you can control and the things you cannot. When tempted to control the uncontrollable, remember, the only thing you can control is your response. In a traffic jam you can choose to honk the horn, pound your fists on the steering wheel, and scream, or you can choose to turn on the radio, listen to music you like, and calmly wait for traffic to clear. The first response will increase your stress level; the second will decrease it.
Practice Visualization
Visualization is a time-out for yourself, a mini vacation. You can also think of it as organized and purposeful daydreaming. Try this: with your eyes closed, imagine yourself someplace you really enjoy such as a beach, ski slope, trout stream, or forest. Imagine the warmth of the sun, gentle breezes, delightful companions, time to relax, and pleasant smells. Hear the sounds of the surf, birds, rustling leaves, and babbling brooks. In a few minutes you can clear your mind, if only briefly, of the stressful clutter of everyday living.
These are some stress busters that are tried, tested and are found to be successful. Hope you too benefit from them.
