Tool #10: How to Thrive in a Stressful Workplace Employee Success Toolkit Copyright Harriet Meyerson

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress is Damaging Because It…  Saps your energy  Lowers your ability to function  Aggravates physical illnesses  Ulcers  High Blood Pressure  Heart Disease  Back Pain, etc.  Affects your relationships  You can be grumpy, irritable or impatient.  Your stress makes others tense and uncomfortable.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress is Caused By Fear Many fears are caused by unrealistic expectations.  You expect your job to be without problems.  You expect your co-workers to be nice just because you are.  You expect that you will always be perfect in your job performance.

How to Thrive in a Stressful Workplace © Harriet Meyerson, You Are Causing Your Own Stress  Your expectations are unrealistic.  Have only one expectation -  Do your best and accept your limitations.  Change your perception, and the stress fades away.  One person might be stressed over a situation, while another might be excited about the challenge.

How to Thrive in a Stressful Workplace © Harriet Meyerson, How to Change Your Perception in 3 Steps 1.Awareness 2.Acceptance 3.Action

How to Thrive in a Stressful Workplace © Harriet Meyerson, Step 1 - Awareness  Become aware of your own fears.  Keep a journal to increase your awareness of the things that cause you stress.  Ask yourself, “What is fearful or dangerous about…(your situation)?”

How to Thrive in a Stressful Workplace © Harriet Meyerson, Step 2 - Acceptance  Accept that life and work are full of people and situations that cause stress.  Accept that the only thing you can change is your own:  Attitude  Behavior  Perception

How to Thrive in a Stressful Workplace © Harriet Meyerson, Step 3 - Action  Look at the situation from many different angles.  Change your attitude by thinking of something positive related to your stressful situation.  Change your behavior.  Pause and think about what would be wise to do.  Respond to your stress in a different way than you have before.  Use one of the following 12 stress busters.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #1 Look for the Humor  Pretend you are making a TV sitcom.  Create your own Seinfeld episode.  Imagine difficult people as:  So small they can fit in a spoon  Wearing clothes from a different era  Very skinny or very fat  Wearing diapers  Draw a picture of your funny situation.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #2 Write a Gratitude List  Focusing on what’s going right will keep negative thoughts out of your mind.  It will give you a broader perspective.  Write 20 things you are grateful for.  Whenever you are stressed, add 10 more items to your gratitude list.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #3 Create a Safe Haven in Your Mind  Think of place in your life where you were happiest.  Close your eyes and imagine that happy experience.  When you open your eyes you will have calmed down, and you will be able to think more rationally.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #4 Listen to Calming Music  Make a Top Ten list of your own “feel good” songs.  Choose one of the songs, and sing it to yourself.  Keep relaxation music handy on a CD or your iPod.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #5 Feed Your Mind Positive Stuff  Post motivational quotes in your work area.  At lunch, read an inspirational poem or book.  Listen to motivational CDs in your car on your way to work.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #6 Develop a Support Network  Join a support group for people with similar problems.  Talk to trusted people who can be objective.  Talk to your supervisor instead of griping to co-workers.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #7 Focus on Your Major Goal  Concentrate on completing an important workplace task.  You will have a sense of accomplishment.  Your stressful situation will seem smaller.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #8 Schedule Free Time for Fun  Having fun recharges your battery.  Make a list of fun activities.  Block out time for them on your calendar.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #9 Spend Time with Nature HHave a picnic lunch in the park. OObserve the trees swaying in the breeze. WWatch the squirrels chase each other. LListen to the birds sing.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #10 Determine What You Can Control  You can control how you respond to difficult people.  You can control your environment.  Bring in a silk flower arrangement and pictures of your family.  You can control your work by looking for ways to make it more efficient.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #11 Become an Actor  Pretend you are an actor playing a role.  Then, act as if nothing bothers you.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Stress Buster #12 Do Something Physical  Exercise.  Play a sport.  Weed the garden.  Clean out your closet.  Wash the windows.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Ask Yourself These Two Questions 1.“How can I look at this in a less stressful way?” 2.“What can I do that will create peace of mind, instead of stress ?” This will help you create the habit of replacing the stress in your life with serenity.

How to Thrive in a Stressful Workplace © Harriet Meyerson, How to Survive in a Stressful Workplace Quiz & Discussion Questions

How to Thrive in a Stressful Workplace © Harriet Meyerson, Question 1 How is stress created?

How to Thrive in a Stressful Workplace © Harriet Meyerson, Question 2 What is the one thing that you have control of that can lower your stress?

How to Thrive in a Stressful Workplace © Harriet Meyerson, Question 3 What are your most stressful unrealistic expectations?

How to Thrive in a Stressful Workplace © Harriet Meyerson, Question 4 What are the 3 steps to changing your perception?

How to Thrive in a Stressful Workplace © Harriet Meyerson, Question 5 Name 3 of the 12 Stress Busters that you will most likely use to lower your stress.

How to Thrive in a Stressful Workplace © Harriet Meyerson, Set Your Goals What are your three main goals for lowering your stress at work?