More and more people are reporting increased stress levels. According to the American Psychological Association, American Institute of Stress, in 2014 over 70% of people reported regularly experiencing physical and psychological symptoms caused by stress, and job pressure was the number one cause.
What causes stress and how best to handle it differs from individual to individual. Therefore, it is important for everyone to recognize their personal stressors and come up with healthy reactions to stress.
“It’s not stress that kills us; it’s our reaction to it,” states Dr. Jennifer Farmer, director of Diversity and Inclusion, Northrop Grumman, quoting Hans Selye.
The key to an effective stress management program is “acknowledg[ing] what stresses you out...[and] what works for you,” says Rosalie Thomas, IBM, director of Inclusion and Diversity.
Using herself as an example, Thomas states, “Meditation does not work for me. I have a problem sitting still. It is a de-stressor that gets me more stressed.” Thomas finds being in motion helps her deal with stress, so she walks or gardens.
Music and exercise are what help Tess Apovi, Program Manager, Northrop Grumman, to manage stress.
“I start every day with a certain type of music…and I schedule the gym like I schedule a meeting. I know it’s important for me to start the day off right.”
For Kakoli Kim, chief scientist, Booz Allen Hamilton, mediation is effective. After “five minutes of noticing my breathing…I notice myself reacting differently, better, more productive to stressors in my life.”
Another way to handle stress is to talk to someone you trust. “I have a good friend I can say and share anything with…we all need that,” says Thomas.
Apovi agrees: “Sometimes hearing people’s perspective can be a de-stressor.” This is especially helpful as your situation in life changes. “Whether it’s giving you a tip or helping you have a different perspective, it can be encouraging and help you manage stress.”
Thomas continues, “Find individuals who have already gone through those phases, and ask them what they found easy, what they found hard, and what opportunities they drew from those.”
“Say no in a nice way,” says Lee, as part of stress management.
However, you need to know when to say no. The Time Management Matrix is a useful tool for determining your priorities.
The matrix has four categories.
First is urgent and important.
These are crises and deadlines (a report that’s due at the end of the day).
Second is not urgent but important.
These are things you plan to do as soon as possible (planning your vacation).
Third is urgent but not important (meetings and interruptions).
And fourth is not urgent and not important.
These are things you can drop or postpone (watching your favorite show).
Lee continues, “Develop your reputation for delivering. People will know when you say no it’s not because you don’t want to do it…but when you say yes, you will knock it out of the park.”
Thomas added, “Things change, so be flexible enough to adjust,” and be careful of “people who try to make their emergencies yours. Let them know you can’t do it now. They will either find someone else to do it” or work on your timetable.
It is very important that you take time away from work. Farmer says, “Plan for yourself in advance to reboot.”
Thomas agrees: “Life goes on with or without you. Intellectually we know this, but emotionally we don’t think it does.”
Thomas shares that she suffered a stroke that her doctors attributed to the stress she was under at the time. “Take the time you need when you need it. If you don’t do it, life has a way of doing it for you. Don’t get to the point where your health is compromised.”
