Surviving the stress of your job

Let’s face it – stress is a fact of life. Some would define stress as our reaction to the ups and downs of everyday life. Others might define stress as worry, pressure, tension, etc. According to the Taber’s Cyclopedic Medical Dictionary, stress is “the result produced when a structure, system or organism is acted upon by forces that disrupt equilibrium or produce strain.” Essentially, stress is the result of any emotional, physical, social, economic, or other factors that require a response or change. It is generally believed that some stress is okay and can sometimes be referred to as “challenge” or “positive stress.” However, when stress occurs in amounts that a person cannot handle, both mental and physical changes may occur.

At work, job strain or stress occurs when high demands in a job result in a low amount of control over the situation. These situations can be:

• Workload (overload and underload)
• Low job satisfaction
• Fear of losing one’s job
• Little time to spend with the family
• Long working hours
• Low pay
• Physical environment (noise, air quality, etc)

In a study published in HRPAO’s HR Professional Magazine, Laval University confirms highly stressful jobs can have an impact on your health. According to this report there is a correlation between job strain and high blood pressure. From a pool of 6,719 men and women ages 18-65, 33% of men who were exposed to high levels of stress were more likely to experience an increase in blood pressure. The effects on women were similar, but the effects were more pronounced among men.

Blood pressure is not the only aspect of our physiology that is affected. Other examples of signs and symptoms can be headaches, shortness of breath, anxiety, irritability, frequent illness, mood swings, fatigue, low productivity and poor job performance.

There are many pro-active ways to deal with stress. The Canadian Mental Health Association advises that in the workplace, you might try some of the following:

• Laugh. Share a joke with a co-worker or watch a funny movie or read the comics. Laughing is probably the easiest and one of the best ways to reduce stress.
• Relax. Take several deep breaths throughout the day or have regular stretch breaks. Stepping out of the office during break time is also a great way to get your mind off work and to recharge your mind and body.
• Control. Take charge of your situation by taking a few minutes at the beginning of each day to prioritize and organize your day. I myself find it very helpful to spend the last 5-10 minutes of my day to plan out my next day. I basically put together a “to-do list” to keep me on top of things.
• Exercise. You don’t have to train with an expert, but regular, moderate exercise can help ease tension, improve sleep and self- esteem. Making exercise a habit is key.

Much of our stress comes from within us. How we interpret things can contribute to stress – a conversation with a co-worker or over-analysis of a comment made at work. Overall, understanding where stress originates can help us understand how we can prevent it.

Stress is the trash of modern life – we all generate it but if you don’t dispose of it properly, it will pile up and overtake your life. – Danzae Pace

References:

Canadian Occupational Health and Safety, www.ccohs.ca
Canadian Mental Health Association, www.cmha.ca
HRPAO HR Professional

This column intends to provide general information only. Information provided is not a substitute for professional advice. If you feel that you may need medical advice, please consult a qualified health care professional.

Michele Majul is an HR Professional with Canada Post Corporation in Prairie Region. She graduated from the University of Manitoba with a Bachelor of Arts Degree in Psychology and a Certificate in Human Resource Management.

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