Combating Stress in the Workplace

"I try to take one day at a time, but sometimes several days attack me at once."
—Jennifer Yane, artist and inspirational author

About 10,000 workers in Japan die each year from "karoshi"—they work themselves to death. Well, not literally but work is cited as the main culprit. These sudden deaths are attributable to a multitude of health issues, and some diseases progress to the point of death because of something as simple as a lack of time off to see a doctor. Most of the victims are members of the elite managerial class who feel peer pressure and pressure to succeed at the global level. To make matters worse, employers don't recognize karoshi as job related, so not much is done to alleviate job stress. Though conditions aren't nearly as bad in the United States, could we be headed that way?

The same pressures that affect workers in Japan are also issues in this country—a global economy, competition among workers, and pressure to succeed personally. This creates tension in the office, making employees feel like they have to work harder for longer in order to keep their jobs. According to a survey by Northwestern National Life, about 40% of employees report that their job is "very or extremely stressful." Another survey by St. Paul Fire and Marine Insurance shows that problems at work are more strongly associated with health complaints than are any other life stressor—more so than even financial problems or family problems. Additionally, Shape magazine reported that women are 60 percent more likely to suffer from job stress than men. For ASHA members, stress can come in many forms, including unreasonable workloads, paperwork demands, and lack of planning time.

Theories on Workplace Stress

There are two prevailing theories about the cause of job stress. The first theory contends that an employee's personality and how he or she handles stress in general are good indicators of how they will deal with on-the-job stress. In this instance, prevention strategies need to be implemented before the stress starts to interfere with daily life. The second theory says that the workplace is inherently stressful and those stressors need to be reduced. One of the most common causes of job stress is lack of control on the job. According to a Cornell Medical College study, workers who feel that they don't have control over their work are more likely to experience burnout. Additional stressors come in the form of unclear job expectations, lack of authority, poor management, and workplace bullies. Apparently it's not enough for us to experience all of this stress at work, we manage to bring it home with us as well.

Professional Time vs. Personal Time

The daily stressors at work can and do take a toll on our personal lives. In a recent New York Times article titled "Please Don't Make Me Go on Vacation," Ellen Galinsky, president of the Families and Work Institute, a nonprofit center for research on the American workforce, says that "There's a large increase in the number of people who worry that they will lose their job." Only 36% of people feel secure in their jobs today as compared to 45% back in 1977, according to a survey by the organization. With the feeling of job insecurity hanging over their heads, the first thing workers forego is personal time. Workers are not taking all of their vacation time, for fear that they will lose their job. In the same article, Erin Krause, a spokeswoman for Expedia.com, a travel Web site that publishes an annual Vacation Deprivation survey, said "Americans are not using all of their vacation days and it seems to be getting worse." When they do go, about one in five workers admit to doing some work while on vacation.

The fact that we don't take breaks, down time, and vacations could be a problem for the United States and its workforce as a whole. The Families and Work Institute found that employees who are overworked are more likely to make mistakes, have higher stress levels, experience symptoms of depression, and get sick. 

What to Do About Stress

What can we do about all of this workplace stress? Fortunately, there are numerous articles and Web sites devoted to the topic. David Bowman, chairman of TTG Consultants, a human resources consulting firm based in Los Angeles, suggests the following ideas:

• Get to the office 15 minutes earlier every day, thus taking the "rush" out of the morning.
• Don't trust your memory, write everything down.
• Try not to over-schedule yourself or your projects. Don't promise what you can't easily deliver.
• Be realistic regarding your standards. Don't set them beyond your reach.
• Maintain your humor. Even a disaster can be funny.
• Plan "B" should always be ready.
• Blow off steam. Get things off your chest.
• Take some quiet time for meditation or deep breathing, particularly when you feel stress building.
• Each evening, prioritize activities for the next day.
• Before making or taking a phone call, ask yourself, "Is this call really necessary?"
• Eliminate or deflect drop-in visitors who waste your time.
• Try to avoid rush hour by changing your work schedule.
• Ask yourself if a job can be delegated to someone else.
• Don't always say "yes" to tasks thrown your way.
• Decide if a meeting is really necessary. Are there alternate ways to distribute or collect information?
• Try to see the other person's point of view. Listen and gain insight.
• Stay positive. Focus on the resources you have, instead of those you lack.

There is always going to be some type of stress at work, which isn't always a bad thing. Stress can be motivating and exciting too. But when situations get out of hand at work, it's important to keep things in perspective. Keep in mind this quote by Brian G. Dyson, vice chairman of the board and chief operating officer of The Coca-Cola Company, during the 172^nd commencement address at Georgia Tech:

"Imagine life as a game in which you are juggling five balls in the air. You name them—work, family, health, friends, and spirit—and you're keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls-family, health, friends, and spirit are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged, or even shattered. They will never be the same. You must understand that and strive for balance in your life."

Renee Dexter is a freelance writer and partner in Rainmaker Publishing.

Proudly Sponsored by: