Stress at Work and How to Cope

It's a hectic day in the office. The papers are piling up and the phone keeps ringing. It's impossible to get through it all in one day. As I sort through it all, my phone rings yet again. It's a customer and she's ticked. I have to stop what I'm doing and find her purchase order and shipping docs. Meanwhile my co-worker is slamming things at his desk and the girl in accounting is IM'ing me about how awful her day is going.

Sound familiar? For most of us this is a typical day at the office. Some people have it worse. Toxic co-workers, bad bosses and talks about lay-offs are common at most companies. It's enough to make a sane and stable person want to rip his or her hair right out.

A good dose of stress is actually healthy. It keeps you motivated and keeps things interesting. Not only that but time sure flies when you are running around trying to meet deadlines. It even does a lot of good for your confidence and self-esteem.

However, most people these days are stressed beyond what's healthy. In addition to your daily work duties, many people bring their problems to work and make life difficult for themselves and other co-workers. Having a slacker in the office (and every office has one) also creates added stress. Customers can be difficult, bosses can be overbearing and watchout for gossipers and busy bodies. These people can make your stress levels go straight through the roof.

In times of stress, tempers are short as feelings of being overwhelmed comes over you. Heart rate goes up and breathing becomes faster. Pupils dilate. Digestion slows down and you may experience a burst of energy. Minor annoyances are magnified and everything around you seems worse than it really is.

This is actually your body's fight or flight response at work. Our fight or flight response is activated during times of danger. It is designed to protect us from harm. In today's age of traffic jams and sitting in cubicles, we can't react the way we are designed to. Instead of punching your co-worker or running away, you have to sit there and deal with it. Because of this, the fight and flight response stays on and creates what we know as stress.

Prolonged stress can cause profuse health complications. Stress lowers your immune system. People with too much stress in their lives get sick more and stay sick longer. Since the immune system has weakened, your body is much more susceptible to disease when under stress.

Constant headaches (migranes), backaches and unexplained pains are all symptoms of too much stress. Chronic stress also leads to insomnia, anxiety and depression.

Long term health problems include high blood pressure, heart disease, diabetes, obesity and some experts even believe many types of cancer can be linked to long term stress. Yes, stress really can kill you.

In addition to all of this chronic stress can wreak havoc on your sense of well-being, self esteem and decrease productivity. Your social life and family life may suffer, especially if you develop depression and have constant pain.

Get organized. Keep a schedule and prioritize. Get important things out of the way first. Staying organized will also help you get things done in a shorter time.

Don't let yourself get overwhelmed. Do things one at a time and focus on what you are doing instead of worrying about what's next on your list.

Exercise regularly. Try doing some cardio and strength training three to four times a week.

Don't skip lunch. Get out of the office for a while and eat a healthy, well balanced lunch.

Go for a 15 minute walk during your break. The fresh air, light cardio and sunlight will do wonders for you.

Eat a balanced diet. Vitamins and antioxidants found in fresh, healthy foods will keep you feeling strong, motivated and healthy.

Walk away. If you feel stress coming on, it is best to remove yourself from the situation. About a five to fifteen minute break will calm you down. Go to the bathroom or get some tea from the break room. You'll feel better when you get back to your work station.

Practice deep breathing. Stop what your doing. Take a deep breath through your nose and exhale slowly through your mouth. Do this a few times and notice your stress levels drop.

Try yoga, meditation, massage and /or aromatherapy. These techniques have been around for centuries and for good reason too. All of these promote well being, help you relax and decreases stress.

Talk about it. Talk to a trusted friend who will listen and give you positive reinforcement.

Write it down. Keep a journal and write in it when needed.

Try sports. Playing tennis, ping pong and practicing kick boxing are all great ways to get those feelings out of your system.

Don't self medicate with drugs and alcohol. It won't make your problems go away and even though it may help you feel better momentarily, you'll feel worse in the morning. The long-term effects of alcohol and drug use will only hurt you. It's much more effective to find healthy ways to combat stress.

Stress is normal and it's a big part of our daily lives. Knowing how to cope with stress in positive, productive ways will improve the quality of your life. In some cases, these techniques to cope and prevent stress may not be enough. Talk to your doctor and consider therapy if your under constant stress and are not getting relief.

What are some methods you use to deal with stress? Please feel free to share your thoughts. Comments are always welcome!