Topic Summary This topic has information on how to: Understand the problem of excessive stress and worry

in the workplace Identify ways to manage your own stress Develop strategies for turning worry into action Let your body help you deal with stress ractice good stress habits !elp others deal with excess stress and toxic worry

Topic "ap Topic #verview $hat $ould %ou Do& Topic "ap Topic Summary 'bout the "entor Using the Topic (ore (oncepts #verload and Toxic $orry ositive Stress and roductive $orry 'ssessing %our Stress Level Taking (harge: Strategies That $ork The )ational Solution: Turning $orry into 'ction The (onnection 'pproach: )eversing the *asic $orry +,uation The hysical ath: Letting %our *ody !elp ractice -ood Stress !abits .re,uently 'sked /uestions Steps Steps for /uick Stress )eduction Steps for Decreasing Toxic $orry

Tips Tips for "anaging $orry Tips for Setting Stress0)educing -oals Tips for (oping with Difficult (oworkers Tips for Listening +ffectively to a $orried (olleague ractice Instructions Tools Life (hanges as Stressors (hecklist $orry Self0'ssessment $orkplace Stress 'ssessment Test %ourself Instructions To Learn "ore #nline 'rticles 'rticles *ooks #ther Information Sources

'bout the "entor Dr1 +dward !allowell Dr1 +dward !allowell has been an instructor at !arvard "edical School and the founder of the !allowell (enter for (ognitive and +motional !ealth in Sudbury and 'ndover2 "'11 Dr1 !allowell is a recogni3ed expert on the topics of worry and stress2 its causes and cures1 !e fre,uently appears in the national news media and on shows such as 4#prah25 46786752 4The Today Show25 and 4-ood "orning 'merica15 !e is the author of several best0selling books2 including his recent releases2 Dare to .orgive2 (onnect: 96 :ital Ties that #pen %our !eart2 Lengthen %our Life and Deepen %our Soul2 and $orry: !ope and !elp for a (ommon roblem1 %ou can find out more about Dr1 !allowell and his work at his $eb site: www1drhallowell1com1

$hat $ould %ou Do&

$hen Daniel accepted the promotion2 he felt confident that he would be able to handle the increased responsibilities that came with the new position1 #ne month into the ;ob2 however2 Daniel wondered if he had made the wrong decision1 "anaging ten direct reports was a full0time ;ob in and of itself1 In addition2 he was responsible for generating a new marketing plan2 overseeing a huge budget2 and serving on multiple task forces1 +ven though Daniel was staying on top of things2 he felt increasingly overwhelmed and tired1 !e hadn<t eaten in days1 Leaving the office at =:77 p1m1 had become the norm1 !e wished there was something he could do to make things better2 but what& $hat would you do& $hat (ould %ou Do& Daniel could follow a rational2 step0by0step process to examine and improve his stress level1 The >+valuate0 lan0)emediate> approach works by breaking down the problems that are causing stress into smaller2 more manageable units that can be resolved1 .irst2 Daniel should identify the problem at hand?namely that he<s overworked and has too many responsibilities1 @ext2 he should think about structuring his time differently1 !e should set reasonable goals2 prioriti3e them2 and break them down into manageable tasks1 'fter that2 he should take direct action1 !e should meet with his supervisor and discuss ways to relieve his workload or delegate some of his responsibilities1 *y confronting and taking charge of his situation2 Daniel will likely reduce his stress level1 In this topic2 you<ll learn how to recogni3e the signs that you<re under too much stress2 explore the causes of stress2 and set priorities so you can focus your energy on what really needs to get done1 'fter you have explored the ideas in this topic2 be sure to click > ractice2> where you can participate in an interactive scenario2 make decisions2 and receive immediate feedback on your choices1

Using the Topic Topic Structure The content for "anaging $orkplace Stress is divided into the sections listed below1 Links to these sections appear across the top of your screen1 Topic #verview (lick Topic #verview for an introduction to the topic1 )eview a hypothetical situation2 $hat $ould %ou Do&2 followed by a possible solution2 $hat (ould %ou Do& The Topic "ap provides a >site map> with links to all the elements within the topic1 (ore (oncepts (lick (ore (oncepts for a comprehensive presentation of the main ideas in the topic1 Learn more about stress and worry?what they are2 why we need to be concerned about them2 how to recogni3e problems that create them2 methods for dealing with them2 and ways to help others cope with the same kinds of problems1 Steps

(lick Steps for guides to manage an immediate stressful moment and to plan for times of stress in general1 Tips (lick Tips for ideas on how to set stress0reducing goals2 cope with difficult coworkers2 listen effectively to worried colleagues2 and eat a healthy diet to help your body combat the negative effects of stress1 ractice (lick ractice to participate in an interactive scenario where you assume the role of a manager2 make decisions2 and receive immediate feedback on your choices1 Tools (lick Tools to view and print worksheets that can help you assess your own level of stress and develop plans to reduce your stress1 Test %ourself (lick Test %ourself to see how much you<ve learned about managing stress1 %ou will receive immediate feedback on the choices you make1 ' summary page provides links to reference material1 To Learn "ore (lick To Learn "ore to read two articles related to the topic1 %ou will also find an annotated list of articles and other resources1

Topic @avigation To navigate through the topic2 click the links at the top and on the left of your screen1 $hen you click a link at the top of the screen2 the links on the left will change1 .or a comprehensive2 linear path through the topic2 follow these steps: :isit each section in the topic by clicking the links at the top2 from left to right1 )eview the information within each section by clicking the links on the left2 from top to bottom1 In the ractice section2 click @ext to continue through the scenario1 $hen you reach a decision point2 make a choice and read the feedback1 Then examine the other choices for additional information1 'gain2 click @ext to continue1 In the Tools section2 click on an icon to open a tool1 %ou can print a copy of the tool to use offline1 #r2 you can complete the tool online and save it to your hard drive1 .inish by taking the ,ui3 in Test %ourself and reading the #nline 'rticles in To Learn "ore1

00000000000000000000000000000000000000000000000000000000000000000000000000000000

#verload and Toxic $orry 're worry and stress really such bad things& #r are we ;ust making a big deal out of a normal state of mind and feeling& Some worry and stress is a necessary and important part of our lives2 but in todayAs fast0paced work world2 these natural human responses often spiral out of control and become toxic to our productivity2 our peace of mind2 and our health1 Bust see what some experts have to say: >'ccording to a University of (hicago survey2 more than C7D of 'mericans suffer stress in the workplace1> @ )2 "orning +dition2 9E #ctober 6777 >Bob stress today accounts for more than F7D of the FF7 million workdays lost annually because of absenteeism1> G1 )1 S1 +dstrom >Information anxiety is a chronic malaise2 a pervasive fear that weAre about to be overwhelmed by the very material we need to master in order to function in this world1> )ichard Saul $urman2 >#verload> 'ccording to the $orld !ealth #rgani3ation2 >;ob stress HisI a world0wide epidemic1> >$hat were once considered crisis0mode workloads have now become business as usual1> Bennifer Laabs2 $orkforce $hy be concerned about stress& So2 why be concerned2 particularly in the workplace& There are many reasons1 $hat seems normal and familiar?a feeling of worry and anxiety about your daily activities ?may be preventing you or your team members from reaching personal and professional goals1 Left unchecked2 toxic stress can: )educe productivity1 Toxic stress contributes to decreased productivity2 absenteeism2 and employee turnover1 $hen employees start making mistakes or slow down on the ;ob2 stay home to avoid stressful work situations2 or even ,uit2 hoping to find a less stressful position somewhere else2 the productivity of your team or the people you supervise can be directly affected1 'ffect health1 Too much prolonged stress can make you physically ill2 and can even kill you1 %our body reacts to stress as it would to any dangerous physical situation2 raising blood pressure and alerting the senses1 This response protects you and can be beneficial for a brief timeJ however2 prolonged stress2 worry2 and anxiety can strain your body beyond its limits1 Drain energy1 +xcess worry2 stress2 and anxiety can drain you of energy2 causing your work and your personal life to suffer1 %ou need energy to concentrate well2 respond

effectively2 and ;udge situations appropriately1 $orry uses up your energy2 depriving you of the physical2 mental2 or emotional resources needed to do the ;ob well1 Damage relationships1 Stress can disrupt relationships?whether at work or at home1 $hile there are often mismatched personalities in work situations that can cause interpersonal conflicts2 stress can accentuate these negative feelings or can aggravate existing situations2 causing small problems to seem large and disturbing the functioning of an entire team1 The *asic +,uation of $orry $hat causes such toxic worry& $hen you feel vulnerable to the perceived threats in your world2 and you feel that you have less power to control your world2 your level of worry and anxiety will often increase1 In mathematical terms: Increased vulnerability K Decreased power L Increased worry ' sense of increased vulnerability causes you to exaggerate danger2 so that a small problem becomes a huge nightmare1 .or example2 if one month your departmentAs direct costs exceed its budget2 you might imagine that the entire yearAs budget will be engulfed by unforeseen costs1 ' feeling of decreased power causes you to underestimate or forget the power you have to combat danger1 .or example2 when confronted with the cost overrun2 you might forget that you have the power to assess the causes of the overrun and make ad;ustments to remedy the situation in the following months1 Increased worry hinders you from making rational decisions and taking positive actions to resolve problems1 The *asic +,uation of $orry expresses how toxic worry can arise not from actual danger but from imagined peril1 ' worried mind can be very creative in anticipating threatening situations that are unlikely to occur1 @egative stress cycle #nce increased worry sets in2 it may be difficult to read;ust your worry balance1 The diagram of the negative stress cycle below shows how stress and anxiety symptoms can become a self0perpetuating set of interactions1

*reaking out of the negative stress cycle is an important first step in achieving a healthy worry balance1 *ad things really do happen

It is true2 however2 that bad things really do happen2 and at times what seems to be excessive worry is actually appropriate for the situation1 +xample: If your company is unexpectedly ac,uired by another2 fears of downsi3ing may be perfectly ;ustified1 #r if youAre an entrepreneur facing a cash0flow s,uee3e2 and you know the bank could suddenly call in your line of credit2 you may feel ;ustified in fearing ;ust such an event1 In these situations2 the >work of worry2> or good worry2 can give you the energy you need to deal with the problems1 *y anticipating the reality2 you can be preparing possible solutions1 The important thing is to know the difference between healthy2 protective worry that can help you and toxic worry that can harm you1 See also the #nline 'rticle: 4 ull the lug on Stress15

ositive Stress and roductive $orry The dynamic power of worry *ecause bad things do happen and because there are high0tension times when we have to be alert2 we do need some worry to survive1 $orry is our natural defense to a threatening situation2 helping us to react ,uickly and effectively1 So up to a point2 worry and anxiety are healthy responses1 The classic graph below expresses the value of worry in the > erformance 'nxiety (urve1>

't first2 as anxiety or worry increases2 performance also increases1 *ut at a certain point2 anxiety becomes excessive and begins to depress performance1 'n important goal of every business person is to find that level of anxiety that will bring about peak performance while avoiding the additional anxiety that becomes toxic to your team or direct reports2 as well as to your professional and personal health1 The business value of wise worry $hen worry moves from personal fear to clear headed anticipation2 worry energy can make you productive and creative2 helping you to discover new solutions to business challenges1 Some high0tension worry at work can give you the impetus and adrenaline needed to focus more clearly and perform at a higher level1 .or example2 healthy2 positive stress can energi3e you for action when you have to: "eet critical deadlines

resent an exciting proposal Solve new problems .eel in control (ontribute to a team effort Learn new skills Start a new ;ob Deal with a crisis $ise worry in anticipation can help you prepare for these events2 and positive stress during an event can give you the power and vigor to get the ;ob done1 See also Life (hanges as Stressors (hecklist1 Different strokes for different folks Some people actually thrive in the high0risk world of trading in the futures market or investing in high0tech start0ups or meeting creative goals in advertising1 *ut other folks prefer a more stable work environment2 something more predictable and manageable1 The downside of stress is that too much can lead to early burnout and too little can make it easy for people to underproduce1 *ut for each person there is a level of stress at the peak of the erformance 'nxiety (urve that helps that person maximi3e his or her work goals1 See also Tips for "anaging $orry1

'ssessing %our Stress Level $ise worry helps many business men and women perform effectively by giving them the foresight and insight to solve business problems1 *ut toxic worry can distort their perception of problems and hamper their efforts to deal with them1 !ow2 then2 can you tell whether the stress you feel is healthy or not& !ow can you discover if you are a problem worrier at work& Simply put2 when worry or stress interferes with your productive work2 then you do have a problem1 roblem worriers

exaggerate fears2 spend too much time on nonconstructive concerns2 fail to make decisions2 and are slow to produce results1 See also $orry Self0'ssessment1 If you suspect2 or already know2 that stress is a problem for you2 your team2 or your direct reports2 start to assess the severity of the problem by looking at the both the work environment and individual responses to that environment1 "a;or work stressors The common causes of stress in the workplace are M9N changes in the workplace? precipitating events that set off a cycle of negative stressJ M6N an unhealthy work environment?ongoing2 underlying2 and systemic problems in the officeJ or MON individual responses?anxious reactions to normal or abnormal situations in the workplace1 Typically2 the negative stress and toxic worry a person experiences can be related to more than one stressor1 Some of the common stressful situations many of us have endured are: (hanges in the workplace (hange in workload1 If a company reduces the si3e of its workforce but not its production levels2 then employees may be asked to take on additional tasks and increase productivity to make up for the loss of personnel1 #r employees may be asked to take on additional responsibility on top of their regular tasks during a period of company expansion1 In either case2 the extra work may cause both resentment and anxiety1 (hange in pay1 If an employee receives a reduction in pay Mperhaps through a reduction in benefitsN2 this would very likely cause worry about budgeting1 *ut even an increase in pay can cause concern if it puts workers into an increased tax bracket or if they feel that they must perform at a higher level to >earn> the increase1 (hange of ;ob2 assignment2 or team1 ' new ;ob situation is always a stressful time1 @ot only does a worker have to learn new skills and processes2 but new office or team relationships have to be developed1 'll this takes extra energy and attention that can become toxic stress2 preventing you from doing your best1 (hange in ;ob security1 In this age of high0tech revolution2 large corporation downsi3ing Mwhich often hits middle management the hardestN2 expected rapid turnover2 and rapidly growing global markets2 the threat of losing oneAs ;ob seems to be more constant1 Unhealthy work environment

$ork overload1 $hen companies downsi3e or have trouble finding skilled workers2 supervisors often expect their current employees to pitch in and make up the difference in time and labor1 $ork overload is often the result2 adding stress and strain to an already overextended team1 $orkaholic office culture1 't some high0pressure organi3ations2 the culture demands that employees work long hours and weekends2 whether or not the need is real1 This culture is marked by intense competition and exhausted workers1 Difficult supervisor1 There are managers whose leadership styles simply donAt match the professional needs of their direct reports1 Some supervisors2 for example2 believe that pushing their team will increase productivity when the opposite is often the reality?creating a general sense of fear and worry that undermines productivity1 (onflict with a difficult supervisor is a ma;or cause of corporate turnover1 See also the !arvard "anage"entor topic )etaining :alued +mployees1 @egative coworkers1 If an office is filled with an atmosphere of distrust and dissension2 the level of stress rises for everyone involved1 The causes may be varied ?a personality clash2 disproportionate workloads2 inappropriate or discourteous behavior?but the negative effect is the same1 See also Tips for (oping with Difficult (oworkers and Tips for Listening +ffectively to a $orried (olleague1 Individual responses .ear of failure1 If a work environment is one of competition and criticism rather than team building and reinforcement2 negative thinking can result2 turning external critical messages into internal self0doubt and an increased fear of failure1 Low self0esteem1 (losely related to fear of failure2 low self0esteem occurs when negative thinking gains control and blocks out or distorts any positive messages1 ' canAt0do attitude is the result1 Lack of trust1 ' sense of cynicism can pervade a work environment if management claims one set of positive values2 such as loyalty and dedication2 but then acts in a way that contradicts those values2 such as by retooling or downsi3ing1 Loss of collegial community1 "any people feel disconnected at work2 left out2 forgotten in their cubicles1 This sense of isolation is a real problem for self0employed workers2 but itAs also a growing concern for companies that are connected through computer networks rather than community gathering spaces1

Bob burnout1 Bob burnout is a uni,ue type of stress1 ItAs a serious conse,uence of the combination of a workaholic culture and toxic stress1 %ou may feel burned out when you feel trapped in your ;ob2 unable to see a future in it1 %ou canAt manage to handle routine tasksJ youAre tired2 tense2 and irritableJ and frankly2 you ;ust donAt careP See also $orkplace Stress 'ssessment1 Signs of dis0stress Some of the signs of dis0stress2 that is2 stress gone too far2 are easily recogni3ed2 but many are not1 If you can develop an awareness of these signs2 you can ;udge whether you are a normal or a problem worrier1 Stress can affect you and your body in four areas: physical2 emotional2 behavioral2 and mental1 hysical1 Some physical signs of stress include the following: ounding heart +levated blood pressure Sweating !eadache Sleep disturbances Skin rashes Trembling or tics These reactions may be transitory2 but if they persist2 then your stress level may be too high for too long a timeJ this can cause serious harm to your body1 +motional1 Some emotional signs of stress include the following: Irritability and impatience Depression

.earfulness Low self0esteem +nvy Loss of interest in your ;ob If you feel as though you arenAt in control2 that you are vulnerable in your situation2 then you may be experiencing some of these characteristic symptoms of the *asic $orry +,uation1 *ehavioral1 Some behavioral signs of stress include the following: (hanges in eating habits Meating too much or too littleN Drinking more alcohol acing2 restlessness Increased smoking Teeth grinding and8or nail biting 'ggressive driving $hile nail biting and teeth grinding may not seem to be particularly dangerous habits2 they do reflect an inner turmoil1 The other symptoms listed are potentially much more disturbing and even dangerous to you and to others around you1 "ental1 Some mental signs of stress include the following: ' tendency to forget "ind racing or going blank Indecisiveness

)esisting change Diminished sense of humor Declining productivity These mental signs of stress suggest a mind that is overwhelmed and unable to function at normal2 much less peak2 levels1 'nd thatAs ;ust what toxic worry doesJ it overwhelms your ability to do the things you want to do and be the person you want to be1 's a supervisor2 you may not be able to detect all the signs of stress in your direct reports2 but stay alert to the most obvious ones: declining productivity2 restlessness2 and irritability1 Levels of stress Levels of stress can range from healthy responses to dangerous situations all the way to exaggerated and dysfunctional worry about every aspect of life1 (onsider your particular situation: Does the level of stress in your workplace promote energy and excitement& 're there ma;or work stressors affecting your performance or the work of those around you& Do you or members of your team or direct reports show signs of toxic stress& If stress is a problem for you or for others in your work environment2 then itAs time to face it and deal with it1 There are many ways of improving an unhealthy stress0laden situation1 The strategies for dealing with toxic stress in this topic can help most people achieve a healthier stress0performance balance1 !owever2 if you or your coworkers or direct reports get stuck2 then it is important to recogni3e the extent of the problem and get further professional help1 See also Tips for Setting Stress0)educing -oals1

Taking (harge: Strategies That $ork

There are always parts of your life that you cannot change?who you are2 where you are2 and where youAve been1 .or those facts that simply are2 acceptance is the healthiest path to take1 *ut for those parts of your life that you can change2 taking charge by giving yourself the power to change is an exciting prospect1 If your stress level is too high2 if you worry obsessively2 if you are anxious about every little thing2 then take a deep breath MthatAs the first stepN and take charge1 's a manager2 the same words of wisdom apply1 !elp your team or direct reports accept the unchangeable elements of the business environment and take charge of what can be changed or reformed1 This section presents an overview of the basic strategies for taking charge1 )everse the *asic +,uation of $orry The *asic +,uation of $orry describes a negative process of increasing worry1 Increased vulnerability K Decreased power L Increased worry Taking charge describes the process of reversing this basic e,uation: +ase worry by reducing your feeling of vulnerability and bolstering your feeling of power1 Decreased vulnerability K Increased power L Decreased worry *y beginning to take charge2 you can decrease your sense of helplessness2 increase your power to perceive the problem more clearly and to discover positive actions you need to take to improve the situation or solve the problem2 and ,uickly diminish the worry that was interfering with your ability to function effectively1 Take the four0step approach #ne way to break out of the @egative Stress (ycle is to take this four0step approach2 which gives you a structure for dealing with stress as it occurs1 Stop1 's soon as you begin to feel stress coming on2 say >StopP> to yourself1 .or example2 your computer free3es ;ust as you<re trying to finish your presentation2 and you feel that rush of anxiety with failure messages flooding into your mind: >The presentation will failJ IAll failJ IAll be fired1> *lock those messages before they can be heard by saying2 >StopP> )epeat the message two more times: >StopP> >StopP> *reathe1 The next step is to breathe1 Take a deep breath2 filling your diaphragm with air1 !old that breath for eight seconds2 and then slowly let the air out1 Bust as the word >stop> blocks the negative thoughts from your mind2 breathing overcomes the stress tendency to hold your breath when under stress1 .ocusing on breathing helps you to focus on your stress in a different way1

)eflect1 *y interrupting the pattern of stress and giving yourself energy through breathing2 you can now focus on the real problem2 the cause of the stress1 *y reflecting on your stress response2 you can begin to distinguish the different levels of thought and to sort out rational from irrational stress responses1 %ou can see the practical situation more calmly and realistically and distinguish it from the distortions of your anxiety0influenced thoughts1 (hoose1 .inally2 with your attention now on the practical problem itself2 you can choose to find real solutions1 .or example2 after rebooting your computer you may discover that very little material was lost2 or that even without the lost material2 youAll still be able to get the information across to your audience using the old0fashioned method of talking it through1 $hat might have seemed a disaster becomes a manageable problem that you were given the power to solve by identifying your options1 See also Steps for /uick Stress )eduction1 $ork8Life balance Stress occurs in most working situations2 but the often0conflicting demands of work and personal life can be a ma;or source of stress2 worry2 and anxiety2 both at work and at home1 .inding a healthy balance between the two can reduce toxic stress and increase productive energy in all aspects of your life1 Geep in mind the following: $ork and personal life need to be complementary2 not conflicting1 *usiness priorities need to be identified and then balanced with personal concerns1 >$hole people> are those whose skills and knowledge overlap in work and life beyond1 .lexible and creative approaches to this balance enhance employeeAs performance and energy for both work and personal life1

The )ational Solution: Turning $orry into 'ction %ou already have the means to change the pattern of escalating worry by using the power of your mind1 The systematic +valuate0 lan0)emediate approach allows you to

examine the process of worry and break it down into smaller2 more manageable problem0units that can be solved or resolved1 .or example2 suppose you receive a team e0mail from your supervisor about the agenda for an upcoming budget review meeting1 In the past2 youAve always been asked to present the target revenues for your department2 but you have yet to be asked this year1 %ou feel a twist in your stomach2 a sign that worry is creeping in1 %our thoughts begin to speed up: >$hy havenAt I been asked& Did someone else get the assignment& Did I do a poor ;ob last time& I must be an idiotP 'm I being demoted or eased out&> Using the +valuate0 lan0)emediate worry0intervention method2 you can stop the worry as soon as you start to feel it taking over1 +valuate: >%es2 I havenAt yet been asked to present the pro;ected revenues at the budget review meeting1 ThatAs all I know right now1> lan: >I need to get information1 I should contact my supervisor and ask her directly if she expects me to present this part of the budget1> )emediate: >IAll call my supervisor and make an appointment to see her in person1> This simple se,uence can replace that sense of panic with an immediate evaluation of the situation and a plan for necessary action1 If you can make this process a habit every time you feel that twist in your stomach or twinge in your head2 youAll turn your worry into action1 +valuate The key to evaluating the cause of the worry is to confront it1 DonAt ignore those little signals your body is giving you1 They wonAt go away until you face what causes them1 @ame the problem1 Bust giving a name to a problem can help reduce stress because by identifying the specific problem2 youAve already eliminated all other possibilities1 @aming makes things more manageable1 Discover the stress0creating pattern that describes your situation1 .or example2 do you: Take on too many responsibilities& .ind it difficult to balance work0life issues& $ork in the wrong ;ob&

!ave problems with colleagues or supervisors& rocrastinate when a deadline looms& Think constructively about the problem1 This may seem like a difficult step2 but all it takes is an honest examination of your own automatic worry process1 It re,uires that you step back and watch yourself2 in order to identify how your mind leaps from the bad news or perceived danger that triggers the worry to the >awfuli3ing> of the initial event1 Take these steps2 one by one: +xamine your automatic thoughts1 "onitor your automatic thoughts1 $hat words pop into your mind& $rite the words down and look at them more ob;ectively1 #ften you can see how exaggerated they are1 .or example2 do you use negative descriptors Midiot2 stupidN against yourself& (orrect errors in logic1 @ext2 examine your automatic thoughts for errors in logic1 .or example2 why would your supervisor include you in the e0mail message about the budget meetings unless you had a role in that meeting& %our hasty assumption that you were being excluded is an error in logic1 Develop alternative hypotheses1 +ven though you may leap to the worst0case scenario2 there may be other hypotheses that could explain the situation1 %our supervisor may have assumed that you were working on the revenue report2 or she may have a different task in mind for you1 )evise your fundamental assumptions about yourself and your work1 Instead of calling yourself stupid and assuming that the disaster will certainly occur2 start becoming your own best supporter1 This may prove to be a difficult step to take because these fundamental assumptions can reflect ancient and deep0seated ways of looking at yourself and your world1 !owever2 if these assumptions are untrue and block constructive thoughts2 then they need to be replaced with healthier and more honest ones1 The important thing is to discard the distortions that prevent you from achieving rational and productive solutions1 @ever worry alone1 Invite a friend to help as a listening partner1 Sharing your worries with the right person can make you feel better by unloading the weight of worry1 Bust talking out loud about your concerns helps to sort them out and to clarify where your concerns may be valid and where you may be distorting the problem1 The listener2 at this point2 needs simply to listen2 rather than trying to solve your problems1 %our goal here is to understand your own worry process and gain the power to find your own solutions1

lan lanning ahead can take time and seem to be a burden2 but the value of planning is a more than ade,uate return on your time investment1 lanning can intercept the toxic worry and replace it with effective action1 !ere are some steps you can take in advance: -et the facts1 $ise worry confronts real problems1 Toxic worry exaggerates and misrepresents reality1 *rooding about the >what0if> possibilities passively burns up your energy1 So get activeP .ind out what the truth of the matter is1 -o to the sources of information2 and donAt rely on hearsay2 gossip2 or your own vivid imagination1 Structure your life1 "uch worry results from unstructured living and thinking habits1 ' cluttered desk with files scattered about means wasted time finding the material you need and the risk of losing important information1 In the same way2 a mind cluttered with >what0if> possibilities can hide the >that0is> reality1 ' worried person typically spends more time and energy worrying than they do accomplishing productive tasks1 Structuring your life is being kind and considerate to yourself?organi3ing your desk helps you find things1 'nd structuring your life reduces your risk of losing vital files2 information2 keys?as well as preventing you from losing perspective1 Use structure as an anti0anxiety agent: lists2 reminders2 schedules2 rules2 and budgets are all methods of structuring your life for your own benefit1 !ere are some ways to structure your space: Take the time to organi3e your desk1 Use colored file folders with clear labels1 ut your keys in the same spot every day1 #rgani3e your computer desktop and mailbox1 !ere are some ways to structure your time: Set goals1 Decide what you want or need to accomplish in the coming week1 rioriti3e your goals1 *reak them down into small2 manageable activities1 Use a date book to avoid missing appointments and to stay on target1

*e fair to yourself: make your plan for the week reasonable1 "atch important activities to the times of your high energy peaks?the times of the day when you feel most alert and vigorous1 Save the simple2 repetitive tasks for your low0energy periods1 'void getting involved in activities that donAt match your goals1 *e sure to take breaks to restore energy?stand up and stretch2 take a short walk2 or chat briefly with a colleague1 The act of structuring can itself be difficult1 If you find the idea of organi3ing a cause for new worry2 then ask a friend or colleague?someone whose desk is neat and who is never late to a meeting?to give you a hand1 'sk for help from more than one person?you may discover ideas and ways to structure your life that are actually easy and funP )emediate The next step is to find a remedy for toxic worry1 )eason2 planning2 and action are powerful antidotes to the paralysis of stress and worry1 Take direct action1 If youAve evaluated the problem and planned what you can do about it2 then go ahead2 take the plunge and ;ust do itP "ake the phone call2 change your behavior2 clean up that desk2 connect with a friend2 or confront that difficult colleague1 Taking action is empowering1 %our feeling of vulnerability and your toxic worry will fade1 Let it go1 $hy let go& @o matter how much you may want to effect a change2 there are some problems that canAt be solved by any action on your part1 %ou ;ust have to wait and see how things turn out1 $orrying about the matter wonAt help1 .or example2 if your supervisor suddenly announces a ma;or reorgani3ation2 you canAt do anything about it until the event happens and you have more information about how it will affect you1 %ou ;ust have to sit tight and wait1 #r perhaps youAre up for a big promotion2 but you wonAt find out about the decision for a month1 %ou will be better off in every way?physically2 emotionally2 and mentally?if you can let the worry go until later1 $hat does letting go mean& Letting go means giving up your sense of control2 and this can be difficult to do1 #ften people feel that if they worry enough2 they might affect the outcome1 *ut in those cases and times when control doesnAt help and worry only hurts2 itAs worth the effort to give up both worry and control1

!ow can you let worry go& Different people have different ways1 Some find that meditation helps1 Some listen to music or sing a song1 Try putting your worry in the palm of your hand and blowing it away1 (lose your eyes and imagine the worry putting on its coat and hat and walking slowly out of the room1 The important thing for you is to say good0bye to useless worry1 See also Steps for Decreasing Toxic $orry1

The (onnection 'pproach: )eversing the *asic $orry +,uation The +valuate0 lan0)emediate approach uses reason2 logic2 and action to confront the exaggerations of toxic worry by increasing the worrierAs sense of power and control1 (onnectedness uses the human need to connect and share with others to reduce the sense of vulnerability1 Thus2 both approaches help to reverse the *asic $orry +,uation1 (onnectedness is feeling that you are part of something larger than yourself1 In the workplace2 it can be feeling that you are part of a company2 part of a department2 part of a team2 working together1 (onnectedness can also be a sharing with friends2 with partners2 and in activities you love1 The disconnected workplace 's so many of us sit in our cubicles today2 separated from our coworkers and yet not ,uite alone2 we can feel disconnected from the people surrounding us1 +ntrepreneurs or home0office workers can feel even more isolated1 $e communicate via e0mails2 voice mail2 and faxes2 rarely actually speaking one0on0one to a human voice on the telephone2 much less face0to0face1 $ith the ability to access large amounts of information on the Internet2 we donAt even need to speak to a librarian to get the data or knowledge we need to complete a pro;ect1 That sense of disconnectedness can aggravate our anxieties2 contribute to worry2 and increase stress1 $e can have a difficult time finding someone to talk to2 someone with whom we can test out our concerns in reality checksJ share news2 ideas2 and resourcesJ or ;ust banter about the latest sports or political or company events1 The obstacles to connecting that some companies create can seem daunting: Treating employees as robots Using technical communication instead of human interaction +ncouraging a competitive desire to hoard information instead of sharing

Separating employees physically into work cubes #verloading employees with extra work Time2 pressure2 and competition keep employees hunched over their desks2 increasing their stress and ultimately decreasing their productivity1 ower of connectedness $hile isolation permits toxic worry to escalate2 human contact can deflate toxic worry1 The human moment?when two people are face0to0face and listening to each other?gives the worrier a chance to unburden himself or herself of those anxieties2 a chance to get a reality check from the listener2 a chance to be reassured that he or she is not alone facing apparently overwhelming problems1 The human moment2 that one0on0one connection between two people2 is essential for combating negative stress and distorted worries2 but other forms of positive connectedness are also important and powerful antidotes to stress and worry1 +veryone in the workplace?individual employees2 supervisors2 and self0employed workers?needs to strive to increase their own and othersA connections to people they trust and to ideas and things they care about1 Two kinds of connectedness are vital in the workplace: connectedness to colleagues and connectedness to a mission1 (onnectedness to colleagues1 This takes effort on your part2 but itAs worth it1 Seek out other members of your department or team2 but donAt limit yourself to this group1 Start by saying hello?itAs a simple as thatP ause at the coffee center to chat about small things1 Sit down next to a new person in the lunchroom1 'sk people about their work2 family2 or other interests?usually people are pleased to have someone interested in them1 Individual entrepreneurs and home0office workers can make the effort to get together as a group to form a community and share their experiences?successes and problems2 worries and concerns1 $eekly or monthly gatherings Meven Internet chat roomsN with the express purpose of connection are primarily used as professional networking tools2 but they can also fulfill a human need for connectedness1 (onnectedness to a mission1 #n the ;ob2 caring about your teamAs pro;ects or your companyAs mission can help you feel ;ust as connected as sharing news with a colleague1 .eeling as if you are a part of the whole2 not ;ust some interchangeable peg2 gives you a sense of your own worth1 's a supervisor2 encouraging this kind of connected spirit will increase your teamAs productivity1 's an employee2 caring can help turn negative worry into positive energy1

Together2 these two kinds of connectedness can produce a sense of community in the workplace that is essential for the well0being and productivity of all of its members1 /uick0fix connections Long0term positive and trusting relationships may be the best kind of anti0worry connection2 but there are times when a person simply needs a ,uick fix1 /uick0fix connections donAt solve deeper problems2 but they can be very useful for those occasional crises that almost everyone experiences1 )eassurance as a bandage1 If2 for example2 two different supervisors ask one employee for two separate reports due on the same day2 the employee may feel panicked2 overwhelmed by the enormity of the re,uired tasks1 The work may seem impossible2 and anticipating failure can set off waves of toxic stress1 $hat to do& In this situation2 the employee could use some reassurance ;ust to help make it through this tough time1 )eassurance is a type of connectedness that says to the worrier that everything will be fine1 ItAs a kind of comfort that can soothe the anxious mind with a counteracting voice and offer ;ust enough encouragement to help the worrier get over through the difficult time1 ItAs easy to give and warmly received1 -etting reassurance1 $hen you need reassurance2 ask for it1 ThatAs difficult for some people2 but itAs worth learning how to do it1 DonAt make them guess that you need reassurance from your body language or roundabout ,uestions1 Bust say2 >Tell me everything is going to be okay1> *ut even more important2 ask the right person1 Some people simply canAt respond?they may be too distant or too honest1 "ake sure the person you ask knows when to be reassuring and when to provide their honest opinion1 -iving reassurance1 +ven though itAs easy to give reassurance2 it may seem hard1 If youAve never received it yourself or if you believe a person needs to be >strong> enough to make it through without reassurance or if you believe you always need to be honest about the prospects of success or failure2 then you may resist giving reassurance1 %ou may be pleasantly surprised at how a little reassurance can go a long way toward turning an anxious person into a more productive one1 Say the words2 >ItAll be fine1> -ive a pat on the back2 a little hug2 a bit of hope to build some confidence1 The problem with reassurance is that it is ;ust a bandage used to cover a hurt1 If itAs the only tool used to counteract worry2 then itAs not enough1 (hronic worriers need much more than ;ust reassuranceJ chronic worriers need to challenge themselves in more systematic and holistic ways1 :enting as relief1 'nother kind of ,uick0fix connection is venting1 If2 for example2 you have a bad week when everything seems to go wrong?your car breaks down2 your assistant ,uits2 your computer gets a virus2 your budget re,uest is denied?you

can feel overwhelmed and begin to wonder what new catastrophe awaits1 The stress of dealing with these real problems can suddenly escalate and interfere with a rational approach to problem0solving1 ThatAs when not only reassurance can help2 but2 in addition2 a healthy session of venting1 :enting can offer relief by allowing you to unburden your problems1 Bust listing them out loud can diminish their power to assault your worried mind1 :enting can be good for youP *e sure to vent to the right person2 though1 %ou need someone who will listen and sympathi3e2 not someone who will brush aside your list as unimportant2 and not someone who wants to solve everything for you1 The purpose of venting is to ease your mind2 giving you the mental space to return to the problems with renewed energy to deal with them as needed1 Self0Talk (onnecting with yourself may be one of the most effective strategies for challenging stress and winning1 's we grow up and learn about the world around us2 we develop automatic thoughts to help us sort through our perceptions and experiences1 If these automatic thoughts are healthy and constructive2 we cope with our life in positive ways1 !owever2 chronic worriers often sub;ect themselves to negative automatic thoughts that contribute to their worry and stress1 The power of negative thoughts @egative self0talk2 what you say to yourself2 contributes directly to your stress1 Self0 talk is related to your internal assumptions and beliefs2 and it is typically automatic2 familiar2 and unconscious1 #ur bodies canAt sort out the experiences we have from the events we imagine1 's we imagine a bad outcome?say2 being fired from our ;ob?our body reacts to the thought as though it were actually happening1 'll the physical reactions that would occur in a dangerous situation will occur in an imagined one too1 $e talk to ourselves constantly2 and if those messages are negative0critical M>!ow could I do such a foolish thingP>N or name0calling M>IAm an idiotP>N?then we start to believe them1 $e rarely stop to consider what we are saying to ourselves1 $e donAt counter the criticisms2 for example2 with understanding or forgiveness1 In other words2 we donAt test our own assumptions1 *ecause we donAt counter negative thoughts?such as2 >I know I wonAt get that raise>?those thoughts can become self0fulfilling1 Tune in to your self0talk

Identify your automatic thoughts1 Think about what you tell yourself when you arrive at the office1 Is the message positive or negative& Is there a familiar feel to the message& .or example2 do you see your desk and think2 >IAll never get everything done today&> Is the message accurate& 're you distorting or exaggerating the situation& Identify the common mind traps that your automatic thoughts fall into1 "ind Traps $hat They 're >Should> statements >I should do this1 I must do that1> %ou motivate yourself with >shoulds> and then feel guilty1 'll0or0nothing thinking >#ne mistake2 and total failure will result1> %ou see things in extremes of black or white2 all good or all bad1 #vergenerali3ations >This always happens1> %ou set a pattern of inevitability to an event that happens once or twice1 "ental filtering >This one mistake ruins everything1> %ou see only the negative side to an event and ignore the positive one1 )e;ecting positive experiences >The team complimented my work ;ust to be polite1> %ou accept only the negative messages1 Bumping to conclusions >#ur department is being restructured1 I know IAll be fired1> $ithout bothering to get the facts2 you assume the worst1 +motional reasoning >I feel like a loser2 so I must be a loser1> %ou assume your negative feelings represent reality1 Labeling >IAm so stupid and irresponsible to be late for that meetingP> %ou label yourself negatively1 ersonali3ing >The proposal was re;ected because I was on the team1> %ou assign cause and blame to yourself inappropriately1 These mind traps are irrational beliefs that lead you astray from a clear and realistic perception of your world1 Identifying the ones you use and are comfortable with will help you challenge them1 (hallenge self0talk distortions1 #nce youAve identified the mind traps that you easily fall into2 begin to challenge them2 one by one1 "ind Traps $hat They 're >Should> statements Use the verb >want> instead of >should1> -ive yourself some flexibility in deciding what you want to do1 'll0or0nothing thinking DonAt make black0or0white ;udgments1 Think of the in0 between points or percentages MC7D or QFDN1 #vergenerali3ations +xamine the evidence1 Is something always true& #r has it happened two times out of the past five& "ental filtering Look for the positive side as well as the negative1 .ocus on solving the problem1

)e;ecting positive experiences 'cknowledge and accept the reality of positive experiences or events1 Bumping to conclusions -et the facts first1 See if the evidence supports your conclusion1 +motional reasoning Step away from ;ust your emotions2 and try to look at yourself as others see you1 Labeling Describe the behavior2 not yourself1 If you make a mistake2 acknowledge the mistakeJ donAt blame yourself1 ersonali3ing "ake yourself prove that you are responsible for the situation1 $hat is the evidence&

(hoose positive self0talk )eframe the way you perceive events1 )eframing is a way of restating negative self0 talk into positive affirmation1 It puts the picture or experience into a different frame2 so that you can look at it in a new way1 (onsider the worst0case scenario of a given situation1 .or example2 what if you do get fired after a merger1 $hat would happen to you& $hat new opportunities might emerge from that event& In other words2 look at a situation from as many different views as possible1 $hat can you learn about it& ' situation that might seem disastrous could offer exciting new opportunities1 $hat seems like a terrible mistake may be a great chance to learn1 'ffirm yourself1 -ive yourself reassurance and support1 ositive and constructive self0talking takes practiceJ at first2 it may seem uncomfortable1 *ut keep on using it1 Tell yourself that youAre fine2 that youAll make it2 and that you deserve that raise1 -ive yourself credit when itAs due1 The positive alternatives will gain strength because they actually make more sense1

The hysical ath: Letting %our *ody !elp There are times when no matter how much you evaluate2 plan2 and remediate2 no matter how connected you become to others and to your own feelings2 you may still be burdened by those real situations that deserve your attention and concern1 #r you may ;ust still feel those waves of anxiety and stress in spite of how thoughtful2 analytical2 or connected you may be1 #ne important way to manage your stress2 whatever its source2 is to exercise your body1 (hanging your physical state can help change your mental state1

'fter all2 stress has a direct impact on your body1 In the short term2 it gives you that energy surge and alertness you need to confront a threatening situation1 !owever2 prolonged stress puts an unhealthy strain on your body1 rolonged stress can: )aise your cholesterol level (ause your arteries to restrict2 limiting blood flow to the heart Disrupt your digestive process and result in stomach acid2 constipation2 diarrhea2 ulcers2 or even cancer of the bowels Stimulate migraine headaches2 asthma attacks2 or other allergic reactions +ven if you canAt eliminate the stress0causing situation2 you can choose to reduce the effect stress has on your body1 %ou can exercise2 eat healthy foods2 get enough rest2 and relax and breathe deeply1 +xercise2 exercise2 exercise The easiest2 cheapest2 and most natural antidote to worry is exercise1 +xercise benefits your brain by: )educing tension +asing aggression and frustration roviding an increased sense of well0being Improving sleep 'iding concentration +xercise is also good for almost every other part of your body?heart2 circulation2 bones2 respiratory system2 skin2 etc1 'nd it helps you reduce your weight2 lower your blood pressure2 and regulate your blood sugar1 $orry tends to put your body in a fro3en2 unmoving state1 +xercise helps you break out of the immobility1 So start by simply moving1 )ock and sway1 -et up and stretch1 +ven better2 take a walk or climb some stairs1 +ven those brief physical efforts can help clear your mind of the weight of worry1

*etter yet2 get in the habit of exercising on a regular basis?three to four times a week2 if possible1 (hoose something you en;oy doing?walking2 running2 bicycling2 roller0blading2 hiking2 swimming2 rowing2 playing tennis or basketball1 If you donAt en;oy it2 you wonAt keep it up1 +at healthfully +ating is another way of coping with stress1 If you turn to consuming ;unk food as a response to a stressful day2 then food has become a negative coping response for you1 *ut if you eat a healthy and varied diet2 then your body will be better able to deal with the normal or higher levels of stress you face each day1 Some ways to achieve healthy eating habits include: "aintaining a healthy weight1 Toxic stress can affect your weight by causing you to under0 or overeat1 +ither way2 your body wonAt have the optimum level of energy it needs to function effectively1 .irst2 determine the healthiest body weight for you2 taking into account that this number varies by height2 gender2 and age1 Then2 if you do need to ad;ust your body weight2 choose a slow2 steady weight0loss or 0gain diet1 +ating a variety of food1 @ot only is it more interesting to vary your diet2 but you give your body the full range of nutrients it needs1 +ating plenty of vegetables2 fruit2 and grains1 )educing the level of fat and cholesterol in your diet1 +at foods that are broiled2 baked2 or steamed rather than fried1 Limit your intake of animal products such as egg yolks1 Using sugar2 salt2 and sodium in moderation1 "oderating your consumption of alcohol and caffeine1 Sleep restfully Insomnia can be caused by stress2 and lack of sleep can aggravate the level of stress1 This can cause you to become more tense2 irritable2 and anxious1 eople vary in the amount of sleep they need2 but your body will tell you whatAs right for you1 ay attention to how you feel in the morning after more or less sleep1 Then make an effort to get the amount of sleep thatAs right for you1 If you are having problems sleeping2 then try some of these simple sleep0improving activities: )educe your intake of coffee2 other caffeinated drinks2 and alcohol1 These substances tend to disrupt your sleep1

+xercise regularly1 lan the next dayAs activities early in the evening1 repare for your morning routine before you go to bed1 "ake your sleeping environment as ,uiet and dark as possible1 +stablish a routine for going to sleep1 Use relaxation techni,ues to help yourself fall asleep1 If you canAt sleep2 get out of bed and do something soothing until you feel sleepy again1 )elax and breathe: the relaxation response The relaxation response is a structured approach to using breathing and relaxation to counter the negative affects of stress1 It is a deliberate and controlled techni,ue that is opposite to the bodyAs natural fight0or0flight stress response in the face of apparent danger or a perceived threatening situation1 $hile the bodyAs fight0or0flight mode causes an increase in the heart rate and breathing2 the relaxation response reverses these bodily states1 $hen you find yourself feeling unnecessary stress2 apply this simple techni,ue to counteract the negative effects of stress on your body1 To prepare2 you will need: ' ,uiet environment1 .ind a ,uiet2 calm placeJ a private roomJ or a space with no distractions1 ' mental device1 (hoose a constant stimulus of a single0syllable sound or word2 such as the word2 >one1> )epeat that sound silently or softly over and over again1 .ocus solely on that sound1 ' passive attitude1 Disregard all distracting thoughts1 Simply let yourself be completely passive1

' comfortable position1 Sit in a comfortable chair2 preferably with neck and head support1 Loosen all tight0fitting clothes1 rop your feet up2 if possible1 To induce the relaxation response: Sit in a comfortable position1 (lose your eyes1 Deeply relax your muscles2 starting with your toes and moving up to your face and head1 *reathe through your nose1 's you breathe out2 say the sound or word you have chosen silently or softly to yourself1 *reathe in1 *reathe out and say the word again1 *reathe in1 Geep repeating the breathing in and out and the sound for 67 minutes1 #pen your eyes to check the time2 but do not use an alarm or other sharp noise1 $hen you finish2 sit ,uietly for several minutes2 at first with your eyes closed and then with your eyes open1 'fter using this techni,ue2 most people feel calm and relaxed2 but perhaps the most important benefit is an immediate lowering of blood pressure1 'nd the interruption of stressful and worried thoughts can enable you to focus more clearly on the real situation1

ractice -ood Stress !abits 'void stress stimulants Stress stimulants surround us in our busy2 modern world1 Try to avoid those superficial stress arousers and focus on only those matters that are truly important1 Shun negative office politics and workplace conflicts1 Intra0 and interdepartmental rivalries can create an artificial sense of competition and crisis1 -enuine teamwork and shared activities create a more effective and productive environment1 If you have the power to move your colleagues away from conflict and toward a connected community2 then you will be helping not only yourself but the organi3ation as well1

Limit excessive media stimulants1 Too much Internet time can aggravate tension by its flashing advertisements2 overly busy pages2 frustratingly slow downloads2 and startling pop0up menus1 Skip over exaggerated disaster news storiesJ one of their purposes is to arouse your level of worry1 'void watching too much television?itAs another source of extraneous information and pressure1 )estrict your intake of coffee2 caffeine2 alcohol2 and sugar1 They may seem to help give you what you want at the moment?whether itAs being alert with caffeine2 or gaining a ,uick energy pick0me0up with sugar2 or relaxing with an alcoholic drink? but these effects are all superficial1 #veruse can produce the opposite effect1 'dopt stress busters Incorporate stress busters into your everyday routine to help you deal with those moments when your body tenses up at the thought of another long budget meeting2 at the message you received from your supervisor to see him immediately2 or at the workaholicAs announcement that she worked all weekend1 Stress busters can become easy and natural ways to help you endure those anxious moments and en;oy your life and work1 Try 4minis15 "inis are shorter versions of the relaxation response techni,ue that you can use ,uickly whenever you feel tension beginning to grip you1 Taking the following actions will help to reduce stress if you donAt have a lot of time: Take a deep breath and hold it for several seconds1 Then let your breath out very slowly while repeating your focus word1 ut your right hand ;ust under your navel1 .ocus on breathing down to your navel1 's you breathe in the first time2 say the number ten1 *reathe out1 Then breathe in and say the number nine1 *reathe out1 (ontinue until you reach 3ero1 *reathe in through your nose and breathe out through your mouth ten times1 @otice how cool the air feels when you inhale and how warm it is when you exhale1 Imagine air as a cloud1 's you breathe2 envision that the air comes to you as a cloud2 filling you and then leaving you1 +n;oy humor1 Bust laughing can transform that rigidly tight facial expression of tension into more relaxed and flexible features1 !umor is also a way to reframe negative self0talk into something more positive and fun1 Step back from the worry and strain of the ;ob2 and look for the funny side of things:

.ind the humor in everyday situations1 $atch out for coincidences2 ironies2 and contradictions1 Think about playing at your work1 "any routine tasks can be seen as game0playing moves1 (ollect cartoons to decorate your workspace1 +xaggerate something to the point of absurdity1 Step out of your usual bounds2 or say the unexpected occasionally1 Take your standard negative self0talk lines2 and rephrase them into funny talk1 .or example2 change >This always happens to me> to >'nd I only volunteer E7D of the timeP> ' note of caution: DonAt mistake humor for ridicule1 Laughing at someone or at the expense of someone is not nearly as funny as it is hurtful1 )eal humor is based on respect and involves everyone in the fun1 Take a break1 #ur bodies and minds need time0outs2 breaks from our work and activities1 ay attention to your stress and energy levels1 $hen you feel tension rising and energy falling2 then take a break1 Some stress0reducing changes in your work pattern include: Listening to music -oing for a walk (hatting with friends (limbing some stairs These are brief2 daily breaks1 *ut be sure to schedule longer breaks with an extended weekend or short getaways as well1 )ide out into the countryJ stay in a bed0and0 breakfastJ go hiking or fishing2 or simply read a good book1 ' complete and longer change of pace can help you perceive your work world in a whole new way?with less worry and more energy1 'll of these activities can serve to reduce stress and restore energy1 "oments of leisure2 relaxation2 and pleasure mean less worry and dis0stress1

.re,uently 'sked /uestions !ow common are stress0related problems at work& +xtremely common1 $ith heavy workloads2 career pressure2 and demands for increased productivity in almost all areas of the workplace2 stress is a constant factor in our professional lives1 Some stress is good?it gets people going?but too much can have the opposite effect1 +xcessive stress is repetitive and frustrating with no reward and no satisfaction2 and it can become toxic?doing real damage to your mind and body1 DonAt I have to be stressed to succeed in todayAs professional environment& To a degree2 yes1 Stress does stimulate performance1 Some people thrive in a demanding2 high0stress world1 They are energi3ed by the fast0paced working style2 the demands of multi0tasking2 and the excitement of stiff competition1 *ut most managers canAt keep up that pace for long without physical and emotional conse,uences1 The most successful managers tend to be those who prioriti3e their tasks2 delegate responsibilities2 and know when to leave their work problems behind them1 !ow can I tell whether my worry is productive or toxic& ItAs important to tell the difference between positive stress and toxic worry1 If you feel good about what youAre doing2 if youAre producing excellent work on time and under budget2 then en;oy yourselfP *ut if youAre worried and anxious2 unable to concentrate on your work2 or unhappy about even going to work2 then the stress you feel is poisoning your life?at work and at home1 $hat are some of the signs of toxic stress& Some signs of toxic stress are subtle and difficult to detect while others are clearly recogni3able1 The most common indicators are changes in behavior such as: decreased productivity2 creativity2 motivation2 or confidenceJ increased irritability2 fatigue2 or pessimismJ increased use of alcohol or other drugsJ and increased physical ailments with no apparent cause1 In practical terms2 you may be dealing with a toxic level of stress if you find yourself canceling appointments2 failing in an interview2 or refusing to fly on an airplane ;ust because youAre too anxious1 $hy is it important to talk with someone about the problem& #ne of the first rules for managing stress is never worry alone1 Talk with someone you trust1 $hy& Talking helps you feel more in control because it lets you know youAre not alone?youAre sharing the burden with another person1 %our talking partner can ease your mind by reassuring you that youAre okay or that the problem can be solved1 !e may also help you reflect on the situation and get the facts straight1 $hen youAre stressed2 you tend to exaggerate the situation2 making it worse in your

mind1 ' talking partner can offer a different point of view?a different way of seeing the situation1 !ow do deep0breathing exercises help manage stressful moments& Deep breathing can help in several ways1 .irst2 the very act of taking a deep breath helps you relax?it slows the heart rate and the respiratory rate2 and keeps the p! level of the blood stable1 Bust noticing your breathing takes your mind off the problem and puts it onto your body1 'lso2 many people tend to hold their breath when stressed ?deep breathing forces them to get oxygen back into their system1

00000000000000000000000000000000000000000000000000000000000000000000000000000000

Steps for /uick Stress )eduction Stop1 *reathe1 )eflect1 'fter interfering with the automatic stress response2 you should now be able to focus on the real problem without the distractions of exaggerated worries1 )eflect on the causes of your worry and consider these ,uestions: $hy do I leap to negative conclusions& 'm I exaggerating the threat& $hat is the emotional >hook> that sets my stress reaction going& .or example2 your emotional >hook> might be that you feel unappreciated for what you do and are overburdened as well1 %our supervisor should know how much work you have and shouldnAt ask you to do more1 The hooks are your feelings about the conditions2 not the realities1

$hat is the specific problem in this case& *y reflecting2 you can put aside the feelings and examine the immediate problem1 In this case2 you have several pro;ects to perform within a limited time frame1 (hoose1 The next step is to choose how to deal with the situation1 (onsider each available option2 and then choose the one that best fulfills your goals1 'sk yourself: $hat is my real goal here& $hat is the best solution to the problem& Do I have the skills and tools to achieve the best solution& $hat can I possibly do right now& Later today& Tomorrow& In a work overload situation2 you might choose to do one of the following: rioriti3e the pro;ects2 and work on the most urgent one first1 Let your supervisor know that you wonAt be able to finish the report until the next day1 lan to work during your lunch break to finish the work on time1 'sk a colleague to help you with one or two of the tasks1 #nce youAve made your decision2 then you can then act on it1

Steps for Decreasing Toxic $orry @ever worry alone1 Talk to someone you trust?a friend2 partner2 colleague2 mentor?about your concerns1 Bust talking can be a relief2 and your listener may even provide some reassurance and guidance1

-et the facts1 #ften worry is a small problem blown out of proportion by your imagination1 *efore you let worry consume you2 get the facts1 .ind out what and how big the real problem is1 "ake a plan1 DonAt become a passive victim of toxic worryJ attack the worry by solving the problem1 %ou donAt even have to solve the whole problem at once?;ust make a plan and take it one step at a time2 solving one part of the problem first and then the next1 *it by bit youAll overcome the problem and dissolve your worry1 ractice brain maintenance1 "aintaining your brain means caring for your body1 -et enough sleep2 eat a balanced2 healthy diet Mcut down on fats2 sugar2 caffeine2 and alcoholN2 exercise every day Meven a short walk will help invigorate your brain as well as your bodyN2 and practice relaxation techni,ues Mtune out your critical voiceN1 Let it go1 $hen you canAt do anything more about the problem2 then let the worry go1 -ive it up to your past and forget about it1 This may be difficult to do2 but it is worth the conscious effort1

00000000000000000000000000000000000000000000000000000000000000000000000000000000

Tips for "anaging $orry

Learn to distinguish between positive stress and toxic worry1 ositive stress can give you the energy you need to get the ;ob done1 Toxic worry only drags you down2 making it hard to achieve even small tasks1

Do a reality check1 .ind out if your worry has any basis in fact1 Toxic worry can distort the real situation1 (heck to make sure that things are really as bad as they seem1 +ven when there is an actual problem2 it may be easier to solve than you think1 Talk with friends or colleagues you trust1 They can help you see things differently1 (onnect with those you know will reassure you2 not those who might exaggerate your concerns1 Take positive action to correct the problem1 DonAt be a victim of worry and stress1 *rooding about the problem gets you nowhere1 .ix the problem if you canP If not2 then make the problem more manageable by making small corrective changes1 -et help from the right sources?people who have the information you need1 #ften you donAt have the information or tools necessary to attack a problem1 Instead of worrying2 take control by getting the help you need1 .ind out who the authority is and where you should look for answers1 Take care of your body1 +xercise daily2 eat healthy foods2 and get enough sleep1 $orry and stress put a heavy strain on your body1 Taking good care of yourself physically not only reduces the level of tension your body is coping with2 but it gives you more energy to deal with the problem itselfP )elax whenever and wherever you can1 ractice relaxation techni,ues whenever you start to feel the first signs of tension2 worry2 or stress1 $hile ,uick exercises that you can do almost anywhere are helpful2 find the time and space for longer2 more meditative relaxation?these exercises are more beneficial in the long run1 Let worries go1 If thereAs nothing you can do about a problem Mor nothing more2 if you already worked on itN?if itAs simply out of your control?then you have to let the worry go1 *low it away2 and start a new pro;ect2 read a different book2 walk another path1

Tips for Setting Stress0)educing -oals

(hoose a goal you value1 ' stress0reducing goal should be one you care about2 something you want to achieveJ otherwise2 you wonAt work for it1 If your main source of stress is from work overload2 then your stress0reducing goal might be to start setting limits to work assignments1 "ake a formal declaration of your long0term goal1 $rite your goal down and post it where youAll see it every day1 The formal declaration gives the goal the importance it deserves2 and youAll be more likely to stick with it1 Start with short0term goals1 Long0term goals2 such as becoming organi3ed or maintaining a healthy exercise routine2 take time to achieve1 Short0term goals are steps on the path to that end goal1 .or example2 if your long0term goal is to become organi3ed2 start with a short0term goal of making a to0do list as soon as you get to the office each day1 Set specific and achievable short0term goals1 DonAt make your goals so vague that even you donAt know when youAve reached them1 If youAre trying to get organi3ed2 one specific short0term goal could be making file folders for important pro;ects1 Set reasonable time frames for your goals1

)eward yourself for each achievement?large or small1 *e kind to yourselfP DonAt focus on the times you forgot to set a limit on a work assignmentJ instead2 give yourself a pat on the back each time you cross an item off your list1

Tips for (oping with Difficult (oworkers

Look for good models for dealing with them1 $atch how other people interact with the difficult coworkers1 See if you can pick up some techni,ues for working effectively with them1 .ind something good about the difficult person1 $hen you focus on finding good ,ualities about the person2 you may discover they outweigh the annoying features1 'nd you may find it easier to get along with them1 )ecogni3e your own annoying habits1 %ou may discover that you do some things that bother other people in the office1 If so2 perhaps you could try to change some of your ways1 Talk with your supervisor confidentially1 Let your supervisor know what the problem is1 She may be able to help mediate between you and the difficult colleague or provide some other form of support1 Try to work the problemMsN out1 Sit down and have a talk with your colleague1 If you can work out the problems with this one person2 then everyone in the office will benefit1 ItAs worth the effort1 If you canAt work things out2 then itAs time to set limits1 -ive the person feedbackJ let her know what the boundaries are for her behavior1 'sk politely first2 but make sure you are clear about your re,uest for ,uiet2 space2 or whatever the issue may be1 DonAt gossip about the person with other coworkers1 ItAs certainly important to notify your supervisor about your concerns or try to talk directly to the difficult person2 but gossiping about it with others in the office only creates negative feelings and deeper rifts1 If all else fails2 stay away from them2 if possible1 The easiest way Mand sometimes the only wayN to deal with difficult colleagues is simply to avoid themP

Tips for Listening +ffectively to a $orried (olleague

ay full attention to the speaker1 DonAt try to perform other tasks such as answering the phone or filing papers1 Listen carefully to what is being said1 Use body language to show your concern?a person under stress wants to be heard on all levels1 "ake eye contact with and lean toward the speaker1 @od your head to show you understand1 Use facial expressions to indicate feelings1

)espond every now and then with a verbal acknowledgement such as2 >I understand2> or >I see whatAs happening1> )estate the speakerAs point in your own words to make sure you understand what they are trying to convey1 (omment only on what the speaker is describing1 DonAt try to solve the problemJ ;ust try to understand it1 'cknowledge the feelings behind the words1 %ou can even identify them by saying2 >It sounds as though youAre feeling very hurt Mor angry or frustratedN1>

00000000000000000000000000000000000000000000000000000000000000000000000000000000

ractice ractice is an online2 scenario0based activity that gives you the opportunity to participate in an interactive scenario where you assume the role of a manager2 make decisions2 and receive immediate feedback on your choices1 .or further information2 please visit this activity online1

00000000000000000000000000000000000000000000000000000000000000000000000000000000

00000000000000000000000000000000000000000000000000000000000000000000000000000000

Test %ourself

Is the following statement true or false& 'll stress and worry should be avoided1 .alse1 Some stress is actually good because it can provide us with the extra energy we need to deal with situations1 To the extent that stress and worry help us prepare for difficult times2 we need those signals and responses from our bodies1 See also "anaging $orkplace Stress: (ore (oncepts2 #verload and Toxic $orry1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 Some of the most common sources of stress in the workplace are (hanges in the workplace and an unhealthy work environment1 #ne common source of stress in the workplace is the result of changes in the workplace?whether a good change2 such as a new assignment2 or a bad change2 such an increase in workload1 'nother ma;or source of stress is an unhealthy work environment in which people don<t get along or there are conflicts in expectations1 See also "anaging $orkplace Stress: (ore (oncepts2 'ssessing %our Stress Level1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 The four steps used to break out of the negative stress cycle are Stop1 *reathe1 )eflect1 (hoose1 These four steps are effective in breaking the negative stress cycle1 $hen you stop2 you block the negative messages coming at you1 $hen you breathe2 you calm your body down1 Then you can consider the problem and decide on the best choice of action to take1 See also "anaging $orkplace Stress: (ore (oncepts2 Taking (harge: Strategies That $ork1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 In what ways can connectedness help reduce stress&

(onnections with trusted people2 particularly colleagues2 can provide you with reassurance2 and can help you gain perspective and perhaps new ideas for solutions1 (onnections with trusted people are the most powerful antidote to stress because those people can listen to you and provide you with a different way of seeing a situation1 )emember the first rule in taking charge of worry and stress: @ever worry aloneP See also "anaging $orkplace Stress: (ore (oncepts2 The (onnection 'pproach: )eversing the *asic $orry +,uation1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 Is the following statement true or false& (hronic worriers often sub;ect themselves to negative automatic thoughts that contribute to their worry and stress1

True1 (hronic worriers tend to make their problems worse by listening to their own negative automatic thoughts instead of looking at the real situation1 This negative self0talk can be reshaped into more positive and healthy messages1 See also "anaging $orkplace Stress: (ore (oncepts2 The (onnection 'pproach: )eversing the *asic $orry +,uation1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 Is the following statement true or false& There<s not really much you can do about stress if you can<t solve the underlying problem1

.alse1 +ven if you can<t do much to solve the underlying causes of stress2 there<s a lot you can do to take care of your body<s reaction to the situation1 %ou can exercise2 eat right2 get enough sleep2 and learn to relax1 (aring for yourself should be your primary focus1

See also "anaging $orkplace Stress: (ore (oncepts2 The hysical ath: Letting %our *ody !elp1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 $hat do you need to prepare for the relaxation response& ' ,uiet place2 a ,uiet mind2 and a comfortable position1 %ou don<t need much to get the benefits of the relaxation response1 'll you really need is a ,uiet environment where you can focus on relaxing1 Then you find a comfortable position2 concentrate on a single mental image2 and push away distracting thoughts1 See also "anaging $orkplace Stress: (ore (oncepts2 The hysical ath: Letting %our *ody !elp1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 $hich of the following activities can be used as stress busters& Laughing about an amusing story1 !umor is a wonderful and very human antidote to stress2 and laughter is a natural and healthy way to release tension and put aside serious thoughts for awhile1 Try finding the humor in your everyday life?but remember not to confuse genuine humor with ridicule?humor enriches us all2 ridicule hurts us all1 See also "anaging $orkplace Stress: (ore (oncepts2 ractice -ood Stress !abits1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 Is the following statement true or false& The most effective way of helping a worried person is to listen to him first2 and then explain to him what he needs to do1

.alse1 Listening to a worried person is a very effective way of helping because it allows the person to express and share his concerns1 *ut the worried person has to find his own

way to deal with the situation1 Simply telling him what to do?even if it<s clearly the right thing to do?doesn<t help him take charge of his own life1 See also "anaging $orkplace Stress: Tips2 Tips for Listening +ffectively to a $orried (olleague1

00000000000000000000000000000000000000000000000000000000000000000000000000000000 The most effective way to counter the negative effects of toxic worry is to: )everse the basic e,uation of worry by increasing your sense of power and decreasing your sense of vulnerability1 @o matter what the situation is?whether the problem can be solved or the threat overcome?the negative effects of toxic worry can be reduced by increasing your sense of power and control and by decreasing your sense of vulnerability1 There are many ways you can achieve this goal?by structuring your activities2 by connecting with people who can listen2 by taking care of your body?but the end result is the same?giving you the power to manage your stress1 See also "anaging $orkplace Stress: (ore (oncepts2 #verload and Toxic $orry1

00000000000000000000000000000000000000000000000000000000000000000000000000000000

00000000000000000000000000000000000000000000000000000000000000000000000000000000

To view the online articles2 please visit the To Learn "ore section within the topic1

#nline 'rticles *ruce (ryer2 )ollin "c(raty2 and Doc (hildre1 4 ull the lug on Stress15 !arvard *usiness )eview2 Buly 677O1 'nne .ield1 4DonAt Let Stress Strain (ommunication15 !arvard "anagement (ommunication Letter2 Banuary 677O1

'rticles Sacha (ohen1 >De0Stress for Success1> Training R Development2 @ovember 9SSQ1 This article provides practical ideas for reducing stress in the workplaceJ for example2 how to improve the ,uality of your work environment2 how to control information overload2 and how to give your body a break1 Loren -ary1 >.ighting the +nemy $ithin1> !arvard "anagement Update2 .ebruary 67761 In the uncertainty and gloom of a recession2 employees naturally worry that they<ll be included in the next round of layoffs1 'nd2 anxious to secure the necessary financial and human resources for their key pro;ects2 managers have to fight to keep their units intact1 In such an environment2 it<s no wonder that negative office politics are intensified1 'nd although you can<t expect to root politics out completely2 the advice given here is intended to help you head off the game playing instead of teach you how to play1 !arvard *usiness School ublishing1 >!ow to -et eople on *oard1> !arvard "anagement Update2 Bune 67771 This !"U article takes a leaderAs point of view in helping employees cope with change2 shows managers how to identify sources of anxiety2 and describes what managers can do to facilitate the process of change1 Bennifer Laabs1 >#verload: $hatAs (ausing It2 and !ow to Solve It1> $orkforce2 Banuary 9SSS1 In this useful article2 Laabs gives managers ideas for helping their direct reports avoid or manage work overload1 She also points out that in order to help your team become more productive2 you must first understand the cause of excess work and then work to resolve the situation1

*ooks !erbert *enson1 The )elaxation )esponse1 @ew %ork: 'von *ooks2 67771 In an updated and expanded version of this best0selling classic2 *enson describes the physiological basis of the relaxation response and its benefits in counteracting the

negative effects of stressJ he then takes readers through detailed steps to achieve this state of relaxation1 "ark *reier1 The 970Second Internet "anTger1 @ew %ork: )andom !ouse2 67771 's suggested by the title2 this book provides many practical2 ,uick tips for coping with the Internet age1 .or example2 his advice on dealing with e0mail?often overwhelming in todayAs workplace?is right to the point: >Delete2 divert2 delay2 or deal with it2> but make the decision immediately1 +dward "1 !allowell1 (onnect1 @ew %ork: antheon *ooks2 9SSS1 The most recent book by this topicAs expert2 (onnect describes twelve important ways we can make connections with our families2 friends2 colleagues2 activities2 ideas2 and ourselvesP ' tremendously important guide for dealing with the human issues of loneliness and alienation?both in the workplace and beyondP +dward "1 !allowell1 $orry1 @ew %ork: *allantine *ooks2 9SSQ1 The title of this book says it all?here Dr1 !allowell takes a wide and deep look at worry and offers tips2 guides2 and programs for dealing with the toxic worry so many of us struggle with in todayAs hectic and stressful world1

#ther Information Sources www1drhallowell1com -o to this $eb site to find out more about this topicAs sub;ect matter expert2 Dr1 +dward !allowell2 his newsletter2 and about The !allowell (enter1

00000000000000000000000000000000000000000000000000000000000000000000000000000000

Source @otes (ore (oncepts !erbert *enson1 The )elaxation )esponse1 @ew %ork: 'von *ooks2 67771

!erbert *enson1 >%our Innate 'sset for (ombating Stress1> !arvard *usiness )eview2 Buly0'ugust 9SQC1 !erbert *enson and +ileen "1 Stuart1 The $ellness *ook: The (omprehensive -uide to "aintaining !ealth and Treating Stress0)elated Illness1 @ew %ork: Simon R Schuster2 9SSO1 "ark L1 *erman1 >'voiding *urnout through ersonal +nergy "anagement1> 'merican Society for Training and Development2 .ebruary 9SSF1 Sacha (ohen1 >De0Stress for Success1> Training R Development2 @ovember 9SSQ1 Beff Davidson1 >'voiding Bob *urnout2> an online program at www1youachieve1com1 Stewart D1 .riedman2 erry (hristensen2 and Bessica De-root1 >$ork and Life: The +nd of the Uero0Sum -ame1> !arvard *usiness )eview2 @ovember0December 9SS=1 +dward "1 !allowell1 (onnect1 @ew %ork: antheon *ooks2 9SSS1 +dward "1 !allowell1 ersonal conversations1 #ctober 67771 +dward "1 !allowell1 $orry1 @ew %ork: *allantine *ooks2 9SSQ1 The +ditors1 >!ow to -et eople on *oard1> !arvard "anagement Update2 Bune 67771 Bennifer Laabs1 >$orkforce #verload1> $orkforce2 Banuary 9SSS1 David S1 )osenthal and Genneth L1 "inaker1 Stress "anagement -uidebook1 !arvard University !ealth Services -ood !ealth "anagement Series1 (ambridge: !arvard University !ealth Services2 9SSE1 Steps !erbert *enson and +ileen "1 Stuart1 The $ellness *ook1 @ew %ork: Simon R Schuster2 9SSO1 +dward "1 !allowell1 (onnect1 @ew %ork: antheon *ooks2 9SSS1 +dward "1 !allowell1 $orry1 @ew %ork: *allantine *ooks2 9SSQ1 David S1 )osenthal and Genneth L1 "inaker1 Stress "anagement -uidebook1 !arvard University !ealth Services -ood !ealth "anagement Series1 (ambridge: !arvard University !ealth Services2 9SSE1 Tips !erbert *enson and +ileen "1 Stuart1 The $ellness *ook1 @ew %ork: Simon R Schuster2 9SSO1

"ark L1 *erman1 >'voiding *urnout through ersonal +nergy "anagement1> 'merican Society for Training and Development2 .ebruary 9SSF1 Sacha (ohen1 >De0Stress for Success1> Training R Development2 @ovember 9SSQ1 +dward "1 !allowell1 (onnect1 @ew %ork: antheon *ooks2 9SSS1 +dward "1 !allowell1 $orry1 @ew %ork: *allantine *ooks2 9SSQ1 David S1 )osenthal and Genneth L1 "inaker1 Stress "anagement -uidebook1 !arvard University !ealth Services -ood !ealth "anagement Series1 (ambridge: !arvard University !ealth Services2 9SSE1 Tools +dward "1 !allowell1 $orry1 @ew %ork: *allantine *ooks2 9SSQ1 David S1 )osenthal and Genneth L1 "inaker1 Stress "anagement -uidebook1 !arvard University !ealth Services -ood !ealth "anagement Series1 (ambridge: !arvard University !ealth Services2 9SSE1 version C17 V 677F !arvard *usiness School ublishing1 'll rights reserved1