Balancing Stress

Written by Mardy Fones

Work, work, work. Ever notice that it seems the more you strive to be a good employee, the more the work mounds up and the harder it gets to do the job? The result: You end up feeling fed up, burned out, and just plain stressed. Not sure job stress is such a big deal? Think Exxon Valdez oil spill in Alaska or the Pennsylvania Three Mile Island nuclear disaster. Both were linked, in part, to stressed-out people working beyond their capacities. It’s no wonder stress has been called the epidemic of the new millennium.

Living Peacefully in a Stressful World

 According to the American Stress Institute, job stress is estimated to cost U.S. industry $300 billion annually in absenteeism, diminished production, turnover, direct medical and legal costs, and industrial accidents.

According to Naomi Swanson, Ph.D., chief of the work, organization, and stress research section of the National Institute for Occupational Safety and Health, there are six basic categories of the working life that factor into job stress. Yet, how those categories come together is as individual as the people who hold the jobs.

“No two places of employment are the same, and each one has its own stress,” says Swanson. “But we do know that a combination of low levels of control over your work and a demanding workload are particularly problematic.” She distinguishes between stress and challenge at work by saying, “Challenge keeps you on your toes; stress knocks you off them.”

The Anatomy of Stress

While each person’s experience with stress is unique, the mechanisms that trigger it are universal and rooted in the instinctive fight-or-flight response. When stress occurs, your body responds by releasing hormones such as cortisol and epinephrine. They prepare you to meet a challenge or escape by increasing your heart rate, blood pressure, breathing, and metabolism.

If stress is unrelenting, it can have serious physical and emotional consequences. The American Stress Institute reports that 75 to 90 percent of all doctor visits are for stress-related complaints and that stress is responsible for 250 million lost workdays every year. Long-term, the side effects can stack up. A University of Southern California’s Keck School of Medicine study found workers who were constantly under stress were at greater risk for a buildup of artery-clogging plaque, despite being physically active. This can contribute to an increased risk of heart disease and stroke. Another study links job stress and back pain.

Now for the really bad news: Stress is an equal-opportunity reaction. It occurs when good things happen, too. A move to a much-sought-after new position or being given new responsibilities can both trigger the stress response.

Into the Fray

“Life moves faster every day,” says Swanson. “And that’s made people more aware that job stress isn’t good.” That awareness has been fueled in recent years, in part, by the strong economy and by employees’ ability to get a different job if the one they’re in is too stressful, she says. At the same time, this workplace fluidity has eroded employer/employee loyalty. Companies merge and are bought and sold, laying off employees and redirecting existing workloads to those who remain.

On the other hand, a job may be great, but the environment may be stressful. Studies at Cornell University have shown that a noisy workplace – one that’s crowded or where other workers constantly interrupt – can lower productivity and foster stress. Poor job fit is another workplace stress factor. So, before jumping to a different job in the same field, consider whether it’s the kind of work you’re doing that’s stressful. It could be that another type of job in the same field or a totally different profession are the real stress-busting solutions.

It’s About Balance

“We lead busy lives,” says Donna Bennett, a social worker and author of When You Lose Your Job. “It’s why it’s important to try to stay grounded, to take care of yourself so you can manage stress.”

That caretaking, she explains, means getting plenty of sleep and living a healthy lifestyle so you’re able to respond constructively to change. Cultivating an ever-widening circle of friends and business contacts who can be supportive and a resource when it’s time to look for a new job is also important.

Bennett recommends keeping a journal and using it as a tool for prayer to relieve stress. “It can help you focus and work things out when you direct prayer to them,” she says. “When your source of stress is another person, pray for that person. It changes your perspective on the situation and it takes the focus off of you.”

To combat the negative physical effects of stress, Bennett recommends eating a balanced diet and exercising every day. “Exercise raises levels of endorphins, a brain chemical associated with a sense of well-being. When you’re physically active, you have more energy and you’re more resilient.” Too busy to exercise? Integrate fitness into your day by taking the steps or parking in the far corner of the parking lot. “Together, journaling, prayer, and exercise allow you to think about things, clear your mind and find solutions.”

Having someone to confide in is also important. “Find someone who is a good listener, not someone who’s going to tell you what to do,” she says. “Once you’ve unloaded, you can get down to serious prayer.”