Managing job stress

Job stress comes in many different forms and affects our bodies in various ways. Minor sources of stress may include equipment that won't work or phones that won't quit ringing. Major stress comes from having too much work, fearing a job layoff, or not getting along with your boss.

Usually it is the major sources of stress that lead to burnout, causing people to become unhappy and less productive in their work. Job stress can affect health and home life as well. Low levels of stress may not be noticeable; slightly higher levels can be positive and challenge us to act in creative and resourceful ways; and high levels can be harmful, contributing to chronic disease.

The major sources of job stress fall into six categories:

* Control. This factor is the most closely related to job stress. People with very little control in their jobs suffer the highest rates of stress-related illness.

* Competence. Are you concerned about your ability to perform well? Are you challenged enough, but not too much? Do you feel secure in your job? Job insecurity is a major source of stress for many people.

* Clarity. Feeling uncertain about what your duties are, how they may be changing, or what your department's or organization's goals are can lead to stress.

* Communication. Workplace tension often results from poor communication, which in turn increases job stress.

* Support. Feeling unsupported by your coworkers may make it harder to resolve other problems at work that are causing you stress.

* Significance. If you don't find your job meaningful or take pride in it, you may find it stressful.

Harmful effects of stress

* Acute (immediate) stress can be a one-time incident that usually comes and goes quickly. Its effect can last from minutes or hours to days or weeks. Your body releases chemicals that increase your heart rate and breathing and provide a burst of energy. Having an argument with someone is an example of acute stress.

* Chronic (long-term) stress can be caused by a continuing string of stressful situations or an ongoing problem. The cardiovascular system, the nervous system, and the immune system may be affected. Chronic stress plays a role in many health problems, including coronary artery disease, diabetes, and asthma. Being miserable in your job is an example of chronic stress.

* Stress may cause moodiness, anxiety, and difficulty concentrating. It may lead to depression, relationship problems, and poor performance at work. Chronic stress also limits your ability to develop skills that are uniquely yours; it can hinder your ability to excel in a way that is unique to you.

Managing job stress

Here are some options for lowering stress on the job:
 
* Meet with your supervisor at least once a year (every 3 or 6 months is better) to talk about your performance and your job. If a performance review is already part of your job, treat it as a chance to clear up issues that may be causing stress for you.

Discuss the following:

What is expected of me in this position?

Where is this company going, and how do I fit into that plan?

How am I doing? What are my strengths? Areas for improvement?

What can I expect from you if a problem with my work or my job should occur?

If I continue my current high-quality performance, how and when can I expect to be rewarded?

* Manage your time well. It's important to leave your job at the office, even if your office is a room in your home. If you give up free time to get more work done, you may pay for it with stress-related symptoms. If your employer offers a flexible work schedule, take advantage of it to fit your own work style. For instance, come in earlier to have a longer midday break or to make time for a yoga class or workout.

* Unplug. Technologies such as cellular phones and the Internet have made it possible to be available to everyone, including clients and coworkers, at all times. Do not allow technology to eliminate the boundaries between your time and your employer's time. Leave your work cell phone behind when not absolutely necessary, or decide not to answer it during times you have set aside for yourself or your family. Avoid checking work e-mail at home.

* Know when to quit. If you are truly miserable because of a stressful job and the suggestions above have not worked, it may be time to think about changing jobs. Make sure you know whether it is you or the job that's the problem. Before quitting, spend time researching other job options. Being unemployed will probably also lead to stress. Getting another job before quitting is ideal, but sometimes that won't work. Decide what is less stressful for you: unemployment or being miserable in your current job.

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