KATE WINSLET likes to munch on Mexican yams, Madonna prefers to adopt the downward dog position — which stress management technique you choose is up to you.
The important thing is that you recognise and manage the first signs of stress. Rising stress levels, if left unchecked, can lead to burnout. So, if work is starting to take over your life, follow this guide to reclaim your sanity:
1. Recognise the problem. A little stress makes life interesting, but things are starting to get out of control if you suffer repeatedly from the following: fatigue, forgetfulness, sleeplessness, appetite changes, recurring minor illnesses and infections, social withdrawal, mood swings or emotional outbursts. Try keeping a diary for a fortnight and jot down the situations or people that are making you feel stressed. Use the diary to predict and manage or eliminate stressful circumstances.
Advertisement
2. Talking therapy. You don’t need to enrol with a shrink but talking about your problems can help. A friend might be able to offer a fresh perspective and together you can plan some solutions. Just telling someone else could make you feel better; it also commits you to action.
Advertisement
3. Breathe deeply. Adopt some form of coping strategy, be it deep breathing, meditation or simply going for a walk. A popular one among psychologists is the five-minute holiday — close your eyes and imagine yourself lying on golden sand, the sea lapping softly in the distance, the sun warming your back . . .
4. Take a real holiday. If the five-minute holiday plunged you into the depths of despair the moment you opened your eyes and saw the boss staring back at you, get away from work for a few days and completely switch off — don’t talk about work, don’t answer work calls or e-mails. Try to immerse yourself in non-work-related activities.
Advertisement
5. Be positive. Avoid being negative and try to avoid negative people. Easier said than done, especially if the negative person is your boss, but psychologists swear by it.
Advertisement
6. Exercise. Scientific research has shown that exercise beats sitting on the sofa when it comes to managing stress. Exercise releases feel-good hormones, provides an effective distraction from the causes of stress, relaxes tight muscles and reduces susceptibility to minor infections that leave you feeling low.
7. You are what you eat. Poor diet affects your state of mind. Vitamin B deficiencies, in particular, have been linked to depression and susceptibility to stress. Excessive alcohol drinking and smoking are not effective stress-busters.
Advertisement
8. Work smarter. Research has shown that you become less effective the longer the hours you work. Keep your brain sharp and productivity high by taking lunch breaks, leaving the office on time and not taking work home. If this sounds impossible, you need to learn to be assertive, prioritise and find ways to say “No”.
9. Get a life. It’s true what they say about all work and no play. Make time for family and friends. If you don’t have any, take up a hobby or join an evening class. Taking time out and meeting people will help you to work better, think more creatively and enjoy your job more.
10. If all else fails, quit. It may be that you are simply in the wrong job. Career counselling could help you to find your vocation.
FIND OUT MORE