Staying Cool When the Job Heats Up

Jobs are heating up. We're all feeling the pinchof hiring freezes and information overload.Workplace stress is increasing right along withthe workload.

Headaches are turning into migraines; back painsare driving us to the chiropractor, and minorirritations are causing tempers to flair.

In addition to our personal reaction to stress, itis taking its toll on the bottom line. Stress isdriving up the cost of health care, and we can seea huge impact in things like tardiness,absenteeism, personnel turnover, and accidents. The annual price tag of stress in corporateAmerica is more than $150 billion.

While forecasters tell us we can expect more ofthe same, we need our jobs, and we need to findways to control the stressors that areaffecting our health and productivity.

Here are 11 ways you can keep your cool andminimize the impact of stress on your life.

Do your own job - When poor the work habits ofothers create stress, remember why you're there. Pay attention to your own job. You will not berated on the performance of others, but the bosswill note the quality of your work. Stay focusedon the job you were hired for, and let managementdeal with improving the department or the company. Don't get stressed about things that are not yourresponsibility.

Organization - Regardless of company expectations,you can alleviate a lot of your stress byorganizing your work space and getting a firmgrasp on the work that must be done. Even if youhave to pay for it yourself, get the tools neededto organize your effort, e.g. files, furniture,PDAs, software, and training. Work with your bossto prioritize projects and routine tasks. Onlyget concerned about unfinished work if the bossgives it a priority. You'll never get everythingdone, so pick the most important and fileeverything else in an easy to reach file drawer.

Communication - It's important to maintain yoursupervisor's comfort level, so meet with them asoften as necessary to keep them informed ofprojects and progress. Give them updates the waythey want them (email, memos, briefings, etc.),and persist in getting the feedback that is soimportant in reducing stress. Use this samestrategy with those who give you information or products to do your job and those who depend onwhat you give them. Good communication isessential for good stress control.

Interruptions - Avoid stressful interruptions bycontrolling your schedule and your communications.Establish times for meeting with those who wantinformation from you and hold them to it. Themore persistent you are, the more organized theywill be. Handle phone calls and respond to emailduring specific times. Develop a list of peopleand events that disrupt your job and work witheach until it is under control.

Family Time - Family situations are among thegreatest stressors at work. There's an old axiomthat says, "If momma ain't happy, ain't nobodyhappy." It's true. Avoid future problems byprioritizing family time on your schedule andstick to it. Get professional help if you'reunable to resolve sticky situations.

Exercise - More than 80% of all doctor's visitsare stress related. Those who find time toexercise reduce stress, strengthen their immunesystem, and improve their well being. Do a littleresearch and talk with the experts to find outwhat fits your needs. Make the exercise part ofyour work schedule if possible; don't let it cutinto family time. Regular exercise can add yearsto your own life and make you more productive foryour employer.

Nutrition - Proper nutrition is a key to stresscontrol. The US Army recognizes proper nutritionas a critical element in controlling stress amongcombat soldiers, and you must admit, your job issometimes as stressful as combat. Use theInternet or get information from Human Resourcesto improve nutrition. You'll have to make somedeliberate changes because our eating habits areaffected by our culture, the expectations ofothers, inadequate knowledge about what makes aproper diet. Learn what is needed and make aplan.

Rest - Take charge of your sleep habits in thesame way you work on your eating habits. Sleepdeprivation is a major stressor by itself, and itadds to the problem with other stressful events.Cut out the late night television. Quit takingwork home from the office. Change the pattern ofyour weekend parties. Get some new friends. Dowhatever is necessary to get back on track withseven or eight hours sleep every night. Studiesshow that twenty minute power naps make us moreproductive, so use part of your lunch break fornutrition and part for a short nap to controlstress. You'll get more done.

Discussion - Tell people what's on your mind. Ifyou can't ignore someone's special talent forbugging you, talk it over with them. There's agood chance they are unaware of the offense, soyou don't need to get up tight about it. In afriendly tone of voice, let them know what getsunder your skin and be ready to make someconcessions yourself. As you now know, theirirritating habit is probably magnified by otherstressors, so make sure you've done what you canto control stress before challenging anyone.

Education - The more educated you are about yourjob, the less stressful it becomes. Even ifyou've been on the job for years, there's alwaysmore to learn about the upstream and downstreamimpact of what you do. Stay up to date with tradejournals, books, and other research. Become theexpert at what you do and coach others. Whilesome companies do not pay for this type education,your own investment will make you more valuable toyour company. What you know is portable - and itlooks good on a resume.

Volunteer - Helping others has an immediate impacton stress levels. Build in some family time byvolunteering as a family once a month. Buildrapport with supervisors and co-workers byorganizing a once-a-week lunchtime volunteerprogram. Lead a food or clothing collection forneedy employees or families outside your company.Create a support-the-troops letter writingcampaign so everyone in the company communicatesregularly with GI's away from home. In short,doing something for someone else takes your mindoff the stressors that bother you most.

Each of these stress relievers works independentlyof the others. Find one that's practical for youand put it to work. Friends, family, andco-workers will all notice the changes in you andthank you for making the effort.

For a free article about the top ten workplacestressors and how to tame them, send email toTopTenStressors@CourageBuilders.com

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11 Ways to Keep Your Cool

Do your own job

Get Organized

Communicate with the boss and others

Control interruptions

Schedule Family Time

Exercise

Eat right

Get 8 hours sleep a night

Let others know what bugs you

Learn new things about your job

Volunteer to help others

Copyright 2005 - Dale Collie

Dale Collie (collie@couragebuilders.com) speaker, author, and former US Army Ranger, CEO,and professor at West Point. Selected by "Fast Company" as one of America's Fast 50 innovative leaders. Author of "Frontline Leadership: From War Room to Boardroom," and "Winning Under Fire: Turn Stress into Success the US Army Way." (McGraw-Hil) F`r`e`e newsletter upon request: subscribe-956606571@ezinedirector.net