Tips for Coping
with Stress
We can get rid of some work tensions by
attempting some or all of the following strategies.
- Take routine breaks, switch
to less stressful tasks and get away from the job
(take a walk, climb stairs).
If possible, share
your workload if
you're handling too much. Asking for assistance doesn't
mean you're incompetent but rather that you're a
concerned worker who wishes to get the job done and meet
deadlines.
- Recognize your limits of energy and time, and set priorities. You do not need to feel that you must
take on more and more work until you're at the breaking
point. Setting limits and taking control of your work
life starts with you.
- Discuss your workload with
your supervisor or co-worker. Outline what you feel you can
reasonably handle and suggest alternatives for getting
the rest of the work done. Agree on a workable
arrangement. Learn how to say no when another assignment
will endanger your ability to maintain control over your
career and your life.
- Concentrate on the positive
aspects of your job:
the hours, the people, the physical environment, the
atmosphere, the actual work you're doing, the type of
company, the opportunities for promotion, or the chances
for self-improvement and growth.
- Be kind to yourself. Listen
to your self-talk.
Avoid laying a guilt trip on yourself; use the words
"I would or I could do such and such" instead
of "I should....". Counter each unreasonable
and negative thought with a rational positive response.
For example, use:
"I've succeeded at many things" rather than
"I'm a failure"
"I'll be prepared as best I can under the
circumstances" instead of "I'm never going to
be ready"
"I'll handle myself with confidence" in place
of "I'm going to fall apart"
Avoid comparing yourself to others and recognize your
capabilities and limitations. Believe in yourself, you
can do it!
- Use
the technique of visioning or imaging to picture yourself
coping with stressful situations. Many athletes do this
as they prepare for competitions or sports events.
- Seek out positive
people who can give you emotional support. Talk to co-workers, family
members and friends about your concerns. If these people
are interested, let them help you brainstorm ideas with
you for making changes and improvements.
- Energize yourself. Regular sleep, nutrition, physical
exercise and recreation helps build our resistance.
- Learn to relax. Have fun at work and away from it. Keep
a sense of humor. Laughter is a wonderful release from
tension, so use it as often as you can.
- Seek personal fulfillment outside the job. Pursue other interests
and activities which give you a variety of enjoyments.
- Live a balanced life by making time for work, family and
play.
If you find you're unable to cope with
certain stressful work situations after trying many of the
suggested tips, you may have to take other steps to change
yourself or your work situation. You can consider some of the
alternatives suggested in the next pages and Making Changes.
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