Coping with Stress

The boss suffers from far less stress than middle management. Why? Because the Chief Executive makes the decisions, controls the company and it is lack of control and trying to balance conflicting demands which induces the kind of stress than can seriously damage your health.

Workplace worries can send your heart racing and your blood pressure soaring and, with women increasingly taking up more senior roles, coronary heart disease and other stress related illness beckons unless we learn to manage the stress heaped upon us.

Designed for flight or fight, the human being who once went into battle or beat a hasty retreat now responds in the same way to anxiety inducing phone calls or impending business presentations. The physical changes appropriate for the life of our ancient ancestors don’t suit the sedentary stress of the modern world. But how do we avoid that automatic response and stop running scared while sitting in front of the computer screen or the management board?

First and most importantly we have to learn to say no. Sounds simple? Well, ask yourself how often you have said no to the demands of someone in your working environment, or even your home, recently? Women, in particular, try to do it all. Most of us want to be liked, not rejected, and this means we often take on an unrealistic workload or deadlines which can’t easily be met. We have to tell ourselves that the world is not going to fall around our ears if we say “I really can’t take that on until next week” or “I would really love to cover that meeting but I’m afraid my diary is full.” Sometimes it helps to sit down with your exact job description and consider how much doesn’t appear on it. If you consider the “role” described and what it should encompass saying no can seem much less personal and threatening.

A useful strategy when anxiety looms is deep breathing which can help you to relax. Breathe in through your nose to a slow count of four, hold the breath for a count of four and then breathe out slowly through your mouth for four. Wait for a count of four and then repeat the deep breathing about five times. You should be breathing from your abdomen, not your chest, and placing your hands on your stomach you should feel it rise and fall. Once you have mastered the technique you can increase the breathing count to eight. If at any time you feel light headed breathe normally for a while before continuing.

You might then want to use meditation to your advantage. While breathing deeply, silently repeat a word which makes you feel tranquil, it might be “peace” or “calm”. Settling into a rythymic pattern of breathing then let any thoughts that pop into your mind slip away. Just a regular quarter of an hour of this type of meditation can increase your serenity.

It may also be that your strategies for coping are actually part of the problem. Do you rely on a caffeine boost to get you through anxious moments? So many people do that 2.5billion cups of coffee are drunk every day. But coffee actually stimulates the adrenal glands to produce stress hormones and regularly topping up your coffee intake just keeps your body on permanent emergency alert. Initially, you may feel withdrawal effects if you stop the coffee routine. You may get headaches and feel fatigued but your body will adjust and soon your skin will look better, you will have more energy and fewer mood swings. Alternatives to coffee which will help not hinder are: herbal and fruit teas, drinking chocolate or fruit juice diluted with sparkling water for a refreshing drink.

Many organizations are now aware of the impact work related stress can have on their company and find that providing holistic therapies works wonders in terms of staff loyalty, motivation and reducing days missed through illness. Aromatherapy using essential oils in a variety of ways, including massage is popular. Take care though when bombarded in the shops with candles, bath products and vaporizers which have essential oils added to them because you may simply buy one that is inappropriate. If in doubt lavender is calming and can help with sleep problems. For real benefits, however, seek the help of an experienced aromatherapist.

Reflexology, based on the meridians or zones related to acupuncture meridians is also recommended for people suffering from stress. This therapy, practiced in India and China as long as 5000 years ago, can be performed on either the hands or feet. It is meant to clear blockages in meridians which run throughout the body from the hands or feet to the brain and restore the smooth flow of energy.

Indian Head Massage, based on Ayurveda, an ancient Indian form of healing is also increasingly provided in the workplace. Massage, which holistically improves physical, spiritual and emotional wellbeing is a traditional therapy, practiced on newborn babies right through to the elderly to great effect. Head massage is easily transported into the working environment but you may wish to explore other forms of massage and a 10 – 20 minute back massage can be a fantastic lunchtime stress buster.

But whatever methods we adopt, stressful situations which make us nervous or anxious will inevitably arise. Next time one does, take a few moments out. Think about your reactions. The chances are they are the opposite of a healthy strategy. If your muscles are tense, relax them. If your heart is pounding and you are breathing fast, try the deep breathing exercise. Leave the desk, the computer, the phone and go for a walk around, ideally in the fresh air. Ask yourself, “What’s the worst that can happen?” It’s usually not so bad after all.

Patricia McLoughlin