Take steps toward better health by reducing chronic stress level

TINA VANDERWAL

Originally published Monday, April 8, 2002

Stress is a normal part of life, and all state employees are subjected to acute, short-term stress at various times -- whether at work from a yelling client or at home from an angry teen-ager.

Stress creates a "fight or flight" reaction. Our body reacts to stress like a car at the stop light getting ready to race: All systems -- the heart, the lungs, the digestive system, the brain and nervous system -- are activated and racing to meet the perceived danger.

Once the stress is removed, our bodies slowly return to normal. Our cars are back on cruise control.

Unfortunately, during these chaotic times, many state employees are experiencing chronic, long-lasting stress, such as continual heavy workloads, competing demands and shifting priorities.

When stressful situations are ongoing, the urge to act -- to fight or to flee -- must be suppressed.

Persistent, low-level stress causes our body's systems to become chronically over- or under-activated. This type of stress can cause damage to us both physically and psychologically.

Some of the illnesses caused or aggravated by chronic stress include heart disease, stroke, diabetes, anxiety, depression, gastrointestinal problems, weight problems, muscular and joint pain, and cancer.

Recommendations

If we want to regain or retain good health, we must find ways to reduce the chronic stress in our lives. The following is a list of effective stress reducers recommended in various articles on stress that I explored.

-Take a vacation. (My personal favorite!)

You would be surprised how many employees tell me they are too busy to take a vacation. The truth is, you owe it to yourself and your employees or coworkers to take some time off.

Vacations allow both your mind and your body to become refreshed. Have you ever noticed when you return from your vacation that problems don't bother you for several days or even weeks? That something that would have had you seething before vacation is now a minor irritant?

Even long weekends away will give you a needed break.

-Get some exercise. Yes, couch potatoes, it's time to get moving.

But exercise doesn't have to be drudgery. Do things you enjoy, such as dancing or bicycling or playing jump-rope with your kids.

It doesn't have to be done at an expensive gym. I've found that walking at work with my coworkers at break time is a great way to get some exercise, reduce stress and enjoy the companionship of friends.

-Enjoy humor in the workplace.

Laughter is such a great stress reliever. Humor can help you survive some of the roughest work weeks.

-Create or enhance a support network.

Everyone will have a stress-filled day once in a while. That's when your network can come to the rescue. Friends at work can help you through the tough days. You need to get the stress out, and just talking to a friend can accomplish that. In addition, your coworkers can help find solutions to your problems.

-Practice relaxation techniques.

When you find yourself becoming tense or angry, use some relaxation techniques. Take some deep breaths. Rotate your shoulders. Get up from your desk if you can and take a brief walk around the building. Stand up and stretch.

Massage therapy also can provide the needed relaxation for your tense muscles.

-Keep perspective.

Stress can create a mountain from a mole hill. Stand back and take another look at the problem.

One of the great stresses on state workers is that problems often are treated like emergencies. One of my former bosses in state government had a wonderful question she would ask her employees when they were stressed about a situation: "Are they bleeding from an artery? No. Then it isn't an emergency."

This line was an excellent way to keep things in perspective.

-Look for the positive.

Almost every situation has some positive aspect if you look deep enough, and if you can't find a positive, compare it with someone else's problem.

Many years ago, I was really down about my state job.

That weekend I visited a friend in Astoria, Ore. She introduced me to her cousin, who worked in a fish cannery. Her job was to gut fish all day.

I realized that, in comparison, I had the best job in the world.

Tina VanderWal is human resources manager in the Office of the Insurance Commissioner.

The Olympian Copyright 2002

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