Of Special Interest

Managing Workplace Stress

Stress is a physical response to an undesirable situation. Stress can result from many factors, with workplace stress being one of the more common sources. Acute stress is a reaction to an immediate threat, either real or perceived, while chronic stress is usually a response to longer term situations such as marital problems, workplace pressures, and financial or health concerns. The three main sources of workplace stress are longer workdays, lack of sleep, and information overload.

When we are unable to cope with our circumstances, a physical stress response occurs releasing the stress hormone adrenaline, resulting in the following physiologic changes: our heart rate speeds up, we breathe faster, and our blood pressure rises. In addition, our blood sugar level increases and more of our blood is diverted to the brain and large muscles. Once the emotional or physical trigger has passed, our body is able to relax again. When stressful events occur repeatedly without sufficient calming or relaxing periods, the effects compound and multiply producing chronic stress.

The five cardinal signs of excessive stress are: persistent irritability, you are tired or sleepy much of the time and can’t sleep well at night, you can’t find the joy in life, you overeat or lose your appetite, and you have relationship problems and can no longer get along with friends and relatives.

Physical and health related effects from stress include: suppression of your immune system making you more susceptible to viral illnesses and bacterial infections, and cardiovascular changes which could lead to chest pain, irregular heart beat, heart attack or stroke.

Some tips to relieve stress include:

Lighten Up On Yourself

* Simplify your life – eliminate unnecessary activities or tasks

* Practice relaxation techniques such as deep breathing, muscle relaxation, yoga, meditation

* Focus on one issue at a time and prioritize your work

* Avoid bringing work problems home and home problems to work

* Try to focus on the positive aspects of the situation

* Use humor and laughter to relieve tension

Practice Healthy Habits

* Exercise relieves tension and provides a healthy diversion

* Go to bed earlier – get more sleep

* Eat a healthy breakfast and lunch – avoid caffeine

Take a Break

* Take a vacation or time away from work

* Set aside personal time

* Do volunteer work or develop a hobby

* Take several minibreaks during the workday to clear and refresh your mind

Social Support

* Hug your family and friends

* Call a good friend and strengthen your relationship

* Adopt a pet – their love is unconditional

* Seek professional help if you feel that you are depressed or have persistent anxiety

-- Dan Shapiro, PA-C.

Dan Shapiro studied at Touro College in New York City, NY. He has been employed for over 16 years as a certified Physicians Assistant at our Medac Corporate Health Center located at 5220 Oleander Drive, Wilmington, NC.