In the modern workplace, stressors can be numerous- from co-worker conflict to a constantly ringing phone to job insecurity. When under stress, our bodies often act as if under attack, whether the threat to our physical or emotional well-being is actual or imagined. If chemical reactions to stress continue over long periods of time, it will contribute to physical or emotional illness. Adults commonly list top stressors as family, finances and work.

Here are some signs and symptoms of stress:

• Headaches, grinding teeth, tight and dry throat, shortness of breath, high blood pressure, muscle aches, indigestion, increased perspiration, fatigue, insomnia, frequent illness

• Anxiety, irritability, sadness, defensiveness, anger, apathy, depression, feelings of helplessness, hopelessness, worthlessness or insecurity.

• Overeating or loss of appetite, impatience, quickness to argue, increased use of alcohol, drugs or cigarettes, withdrawal or isolation from others, neglect of responsibility, poor job performance  

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There are ways to deal with on-the-job stress:

• Take care of yourself. Get good exercise, adequate sleep and regular, balanced meals.

• Develop friendships. Having someone to confide in is important while on the job and off.

• Take time off. Take a vacation or a long weekend. During the workday, take short breaks to stretch, walk, breathe slowly and relax.

• Manage your time. Set realistic goals and deadlines. Plan projects accordingly.

• Set limits. When necessary, learn to say “no” in a friendly but firm manner.

• Choose battles wisely. Don’t rush to argue every time someone disagrees with you. Keep a cool head and save your argument for things that matter.

• Use calming skills. Don’t act on your first impulse. Give your anger time to subside.

• Avoid self-medication. At times we may seek to use medication or alcohol as a response to stress. Such substances only mask the problem.

• If appropriate, look for less stressful job options. But first, ask yourself, whether you have given your job a fair chance.

• Seek help. If none of these steps relieve your feelings of stress, ask a health care professional for help.  

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If your organization would like information about stress, Mountain View Hospital provides speakers who can provide your organization with information about stress or other work-related subjects.  For more information on the Mountain View Speaker's Bureau, please call (800) 245-3645, extension 610 or click here.

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