In your journal, you might have recorded some unhealthy methods you use to cope with stress. (Last month, we identified what some of these may be.) Changing your habitats is easier said than done, but it’s always worth investigating healthier options.
Stress-Management Strategy #1: Avoid Stressors
In your stress journal, or perhaps just from your reflections, you should have identified what elements of your routine cause you the most stress. The first step, now that you've identified those elements, is to learn to avoid them as best as possible.
Learn to say “NO.” You know your limits. Don’t push your boundaries just to make others happy. If you’re taking on too much, cut back certain responsibilities. It’s OK to pass on certain tasks to others in your office, your family, and/or your community. Remind yourself that, not everything has to be completed by you—learn to trust others on your “team.”
Learn to walk away. If there is a certain person who stresses you out, or a certain topic of conversation that repeatedly raises your blood pressure, turn away from the encounter. You’re not going to always walk away from someone who frustrates you—especially if you work with him/her—but you can limit the amount of time you spend with that person. The same theory applies to conversations that make you irritable. Just knowing that everyone is allowed their opinion may provide comfort. Express your opinion and then leave it to others to resolve the situation on their own.
Create a list of must-dos and leave the should-dos. Again, trusting in others to take on some of the weight can be a great relief to you. You have been given a team—maximize it. Spread the responsibility out where possible, and set your limits. There is no reason to push yourself everyday. There are always going to be moments when you’re maxed out, but that doesn’t mean that every moment has to be speeding out of control. Make a list of what must be done right away and spread out tasks that can be done at a later time. Share this list with your team, your family, and others in your community groups. With everyone on the same page, there are fewer opportunities for miscommunications that can cause stress.
Stress-Management Strategy #2: Alter Your Situations
Communicate, communicate, communicate. Share your agenda with others who can offer help, and express your feelings with those you identify as supportive. Don’t hold everything in. This is often an issue with older generations. They tend to work in their own bubbles, only sharing information when the project is complete or they’ve reached a wall they can’t climb. Remember: You don’t have to work alone.
Be open to other opinions. Being stubborn can only limit you. Listen to those around you when they discuss how they handle and manage projects. They might have a few tricks up their sleeves on how to power through something—especially regarding new technologies. You’re not alone, so don’t isolate yourself from others.
Ask for assistance. If you’re feeling stressed because of an overbearing workload or lack of insight, ask for help. There is no shame in reaching out to others. If you realize you need a professional development course to better your work performance, suggest a few workshops to your direct superior. Or, if you feel as though the current economy and layoffs have left your office handicapped, talk to your Head about possible tasks that can be eliminated until your school can hire more support, or about possible technologies that can assist you.
Stress-Management Strategy #3: Adjust Your Attitude
Stop yourself when you feel a surge of anger or negativity about to come over you. There is always something positive in every negative situation. The trick is to find it. Take time to walk away from the situation that is causing you to feel anxious and find a way to turn it into a more positive outcome.
Don’t beat yourself up for not knowing something. Every time you think poorly about yourself, it creates a chemical reaction in your body that creates tension. You don’t have to know everything, be perfect all the time, and always have the solution to the problem presented. This is OK. What is most important is that you’re willing to learn, investigate, and work toward bettering yourself.
Change your bad stress-coping habits. Here are healthy ways to cope with stress. Try replacing some of your unhealthy coping methods with some of these:
- Take a walk.
- Call a friend or someone you identify as supportive in your life.
- Join a gym and sweat out your tension.
- Make a comfort drink such as hot tea or cocoa. This is a healthier option than seeking comfort in common “comfort foods.”
- Make time to garden, knit, or skydive. Whatever hobby you enjoy most—whether it’s as extreme as skydiving or as simple as reading—make sure you schedule time so you can really enjoy it.
- Watch or listen to something that will make you laugh.
