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Smoothing those frazzled edges

What does stress management have to do with communication? A lot! Our internal state affects our ability to think clearly, listen closely, speak resourcefully and respond appropriately. Think of the last time your were stressed out. Were you more sensitive to perceived insults? Did you listen well? Did you spend more time thinking about yourself? Were you curt or short-tempered with others? Unhealthy stress inhibits our ability to interact productively.

A five-year study of the American workforce conducted by the Families and Work Institute showed that 30% of employees often or very often feel burned out or stressed by their jobs, 27% feel emotionally drained from their work, and 42% feel used up at the end of the work day. Pair this statistic with climbing worker's compensation claims, burgeoning use of anti-depressant prescription drugs and escalating incivility, among other things, and stress management seems well worth our attention.

The low-down on stress

Techniques to unravel the frazzle

Stress management resources

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Stress: The Good, the Bad and the Ugly

Stress is the wear and tear our bodies experience as we adjust to our continually changing environment — such as work. As a positive influence, stress can compel us to action; precede creativity, or result in a new awareness and an exciting new perspective. As a negative influence, it can result in feelings of distrust, rejection, anger or depression, which in turn can lead to incivility in the workplace, illness, lower productivity, clouded thinking, poor decision-making skills, and other less-than-desirable effects.

Just as there are many sources of stress, there are many options for managing it. However, all require work toward change — changing the source of stress or changing your reaction to it. Here are a few things we've learned about managing stress.

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How Can You UnRavel the Frazzle and Reduce Your Stress?

• Become aware of your stressors and your emotional and physical reactions. Notice your distress. Don’t ignore it. What events distress you? Are you being realistic? Can you see patterns?

• Recognize what you can change. Can you change your stressors by avoiding or eliminating them? Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)? Can you shorten your exposure to stress (by taking a break, for example)? Devote the time and energy necessary to making a change, including goal-setting, time management techniques, etc.

• Reduce the intensity of your emotional reactions to stress. Stress is triggered by your perception of danger/fear. Are you expecting to please everyone? Are you overreacting, viewing minor things as critical and urgent? Do you always need to be right? Work at adopting views that are more moderate. Put the situation in perspective. Don’t wallow in negative thinking, or going over and over things that have already passed. Seek outside resources -- such as reading, seminars or professional counsel -- if needed.

• Moderate your physical reactions to stress. Slow, deep breathing will bring your heart rate back to normal. Relaxation techniques can reduce muscle tension. Aromatherapy can serve as a continual relaxer throughout the day. Disciplines such as meditation and exercise refocus the mind and body. Yoga, massage or other holistic practices may also be worthy of consideration.

• Maintain your physical and emotional reserves. Exercise and eat well; some people load up on caffeine and sugar, then wonder why they're stressed out. Maintain supportive relationships rather than surrounding yourself with negative, critical people. Pursue realistic goals that are meaningful to you, rather than goals others have for you. View frustrations, failures, and sorrows as opportunities for learning and deepened awareness.

• Look out the window or take a walk outside. A survey of 4,500 workers in the Department of Energy found that people who sit near a window have 23% fewer complaints of stress-related illnesses such as headache, back pain, and exhaustion.

• Practice stress-busters. If you’re stuck in the office and can’t get outside, try three stress-busting exercises: 1) Close your hands in a tight fist for 10 seconds and slowly open them. 2) Slowly roll your head from side to side. 3) Tighten your toes, hold them for 10 seconds, and release. Breathe. Repeat each step five times.

• Change your mind-set. People become stressed when they dwell on the problem instead of finding a solution. Allow yourself no more than 10 minutes to stress out about something. When 10 minutes are up, identify at least three immediate actions toward solving your perceived problem.

• Operate in the present. Anxiety often stems from our worrying over the past or the future. Reality--and stress-relief--can be found in our perspective and actions in the present.

• Don't go it alone. If you need professional help, by all means get a referral from your primary care physician or a friend for a therapist. If you're not sure, do some reading, attend a stress-management or relaxation seminar, or schedule a consultation with a psychologist.

This information provides food for thought rather than counsel specifically designed to meet the needs of your organization or situation. Please use it mindfully. The most effective communication plan should be tailored to your unique needs, so don't hesitate to get individualized assistance from a communication expert.

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A Few Stress Management Resources