| Do you have your work email on a handheld device? Do you sleep in the same bed with that device (e.g. a cellphone)? Do you wake up in the middle of the night thinking about work? Maybe you send work home so you can work deep into the night and even on weekends so that you have a chance to do more work on Monday morning. The good news is you are in the majority!! The bad news is you will burn-out sooner than later and you are almost certainly not giving off your best either at work or at home. The above description is typical of work-related stress. My next description also summarises stress and duration. Unfortunately I am unable to recall where I heard or read it from to acknowledge appropriately: it does not really matter how heavy a 500ml bottle of water weighs. Or does it? When you hold it for a minute there is absolutely no challenge, holding for an hour may bring on some discomfort but holding this same bottle for a whole day will virtually paralyse you. The same thing happens in stress: bottom-line is “REMEMBER TO PUT THE BOTTLE DOWN” I love this quote by Frederick Saunders; “Brain cells create ideas. Stress kills brain cells. Stress is not a good idea.” What he “forgets” to add is that “duration of stress” is what matters. All the changes that go on in our bodies when there is perceived danger are geared to protect us. The adrenaline surge ensures our heart is ready for the required work and the parts of the body that are now “essential” are adequately catered for. Cortisol will help make glucose available to muscles for required movements. If this sugar is not utilized our midsection bears the brunt; potbelly. Then oxytocin the “cuddle hormone” is also in drive zone. This ensures we seek for help. COMMON CAUSES OF STRESS We react differently to stressful situations. Almost anything can cause stress but we will limit ourselves to just a few: Bereavement Financial matters Lack of time or poor time management Job issues Illness Moving home Relationships (including divorce) Becoming a parent Retirement Uncertainty such as waiting for examination or medical results WHAT HAPPENS WHEN WE ARE STRESSED As humans we assess situations and when we conclude that we do not have adequate resources to deal with it, we perceive it as stressful and our body will respond by; Blood pressure rises Breathing becomes more rapid Digestive system slows down Heart rate (pulse) rises Immune system goes down and we are prone to diseases Muscle becomes tense Lack of sleep Imagine subjecting your body to all the above for long periods of time. WORK SPECIFIC STRESS – FACTORS DEMANDS – LEARN TO DELEGATE RELATIONSHIP – INCLUDES HOME-WORK INTERFACE CHANGE: WORKLOAD/WORKPLACE/WORKSCHEDULE DESIGN OF TASK/POOR ORGANISATION MANAGEMENT STYLES WORKING CONDITIONS/ENVIRONMENT/EQUIPMENT SAMPLE STRESSORS & ACTIONS CO WORKERS NOT HANDLING WORK AS YOU WOULD THERE ARE MANY RIGHT WAYS. IT IS THE GOAL THAT MATTERS CO WORKERS NOT DONE WHAT YOU NEED WHEN IT IS TOO LATE ACTUALLY CHECK OFTEN NOT JUST ASKING HOW THINGS ARE. CONTINGENCY PLANS LOOMING DEADLINES SET PRE-DEADLINES ESTABLISH AND KEEP PROJECT MILESTONES AVOID PROCRASTINATION IMPACT OF INAPPROPRIATE STRESS LEVELS AT WORK HIGH LEVELS OF ABSENTEEISM & PRESENTEEISM POOR WORK PERFORMANCE. LOW MORALE. LOW WORKER COMMITMENT. INCREASED FREQUENCY OF ACCIDENTS. INDUSTRIAL RELATIONS DIFFICULTIES POOR RELATIONSHIPS WITH SUPPLIERS & CUSTOMERS & COLLEAGUES DIFFICULTY RETAINING GOOD EMPLOYEES AT ALL LEVELS These confirm that stress HARMS work and appropriate steps need to be taken to ensure everyone at the workplace is not overwhelmed by stress. COPING WITH STRESS I doubt if anyone has all the answers to managing stress all the time. All said and done, exercise and laughter will be competing for the top spot in the management of stress. Lifestyle Changes Exercise This is a great way to bust stress. Exercise has been proven to have a beneficial effect on our physical and mental state. Laugh often People who learn to laugh even at themselves cope better with pressure Time management Make sure you have personal time each day to organize your life. Learn to delegate and learn to prioritize. As David Allen put it “much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they have started.” Dietary modifications Cut down on alcohol and drugs. If possible avoid them altogether. Cut back on your consumption of coffee and other caffeinated drinks Eat a lot of fruits and vegetables and drink lots of water. Ensure your meals are balanced Prayer Praying helps us cope because we accept that there is a being superior to us who can solve our problems. The Holy Bible tells us “do not be anxious about anything, but in everything by prayer and petition, with thanksgiving, present your request to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:6-7 (NIV) “Unplug” We need to give ourselves a break from the 1001 gadgets we use especially to be in constant touch with the rest of the world. A telephone break for instance will be helpful. Make time to Sleep You cannot cheat nature. Sleep will refresh you. Adopting Coping Skills Assertiveness Learn to say NO. If you are not in a position to add extra load to your schedule say it upfront. Talk Talk to people you can trust. Express your worries and thoughts. Do not wait till you are overburdened and can no longer cope Build and keep healthy relationships. It makes a world of difference Breathing Learn to breathe well and do it often. Take deep breaths through your nostrils and exhale through pursed lips. Relaxation techniques Massage, meditation, yoga, aromatherapy and reflexology are a few of the techniques that have been helpful to many people Seek Professional Help You may need the help of a Medical Doctor or a Psychologist who will do the necessary tests and use the appropriate techniques or medication to help you scale the hurdle. The coping advice above can be used not only to minimize or prevent stress but also to manage stress. A word of caution here, the next time you have persistent chest pain do not assume it is from stress till your doctor confirms it. REMEMBER TO PUT THE BOTTLE DOWN!! AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI) Dr. Kojo Cobba Essel Health Essentials Ltd/MOBISSEL/St Andrews Clinic (www.healthessentialsgh.com) *Dr. Kojo Essel is a Medical Doctor, holds an MBA and is ISSA certified in Exercise Therapy, Fitness Nutrition & Corrective Exercise. Thought for the week – “Stress is an ignorant state. It believes that everything is an emergency.” –Natalie Goldberg. References: Work stress and its management – jonien deba, associate professor Tips for managing workplace stress – mary white, SPHR www.ilo.org/safeday www.mayoclinic.com www.webmd.com Beyondthequote.com The Holy Bible |
