Ways of dealing with stress at work

Dealing with stress at work can be a good thing up to a point, as the extra energy can increase our performance. But what can you do when it becomes too much and performance starts to drop off?

Stress is defined as a person's response to his or her environment. It’s measured in terms of how stimulated we get in response to particular situations.

Eventually the body uses up all the available energy, there’s not enough left for normal functioning and we suffer some of the symptoms of stress. We find it hard to concentrate, our attention slips and our productivity takes a dive.

It turns out that particular personality traits can lend you to having a lower threshold for stress, meaning you suffer from workplace stress more easily than some other people.

I mention these because my observation is solopreneurs can have a tendency towards these characteristics. They include:

Feeling overly responsible for things (like customer happiness)
fear of losing control
fear of failure and making mistakes
fear of being judged by others
not thinking we are good enough
a chronic striving to be perfect.

In addition to your own personal foibles, there’s a few work-related issues that can set us off too:

A lack of direction
An uncooperative or a competitive atmosphere
autocratic leadership (who us?)
unclear expectations
a lack of teamwork
too much work
confused communications

So what can we do if we are prone to feeling stressed? Most of the main techniques involve interrupting the physical response. We need to slow down the output of energy and restock our supplies. There’s a mountain of stuff written about reducing stress levels, but here are some easy tips if you find yourself tipping into the danger zone:

Deep breathing

This interrupts the energy output cycle and forces your body back into normal mode. 4 counts in, 4 counts out – repeat 20 to 30 times

Visualise something positive

If you think anxious thoughts, you become tense. Use the power of your imagination to refocus your mind on positive, optimistic images. It doesn't matter what you visualise, as long as it's calming to you. As you relax your mind, your body also relaxes.

Thought stopping

We are what we think, so controlling our thoughts can significantly reduce stress levels. Thought stopping involves concentrating on the unwanted thoughts and after a short time, suddenly stopping and emptying your mind, using the mental command "stop" or a loud noise to interrupt negative thinking. Then, focus on positive thoughts and outcomes.

Assertiveness skills

Feeling like we have little control is one of the drivers of stress. Saying what we mean (with consideration) and asking for what we want allows us to feel we have control over our lives. Stand up for yourself, communicate directly and do not let others take advantage of you.

The goal is to reduce stress to a level where you can perform more effectively again. As with most things, you get better at these with practice.

Have you successfully reduced your stress levels via any of these techniques? Or do you have stress busting tips of your own? Add your comment to let us know.

Megan Tough runs Complete Potential, a company that helps businesses solve their strategy and people problems. She loves being a solopreneur, and when she doesn't have her nose to the grindstone, is fulfilling her other passion of fitness and health.

6 comments | Add your own

I actually began my own solo venture because I always found working for someone very stressful. I'm much better at working with people. I'm great at building relationships, but terrible at dealing with other people's agendas (and their lack of integrity, honest and good judgement) as this is played out in myriad organisations. Working for myself allows me to have my own extrenal locus of control and work with people who mirror my value system - well that's the theory anyway! Diane from Adelaide, SA
After nearly ten years of beating my head against the solist wall (mostly due to my own 'foibles' as described in your article!), I refreshed my company image and reevaluated my own abilities, work preferences and visions for the future. One of the resolutions was to remove from my client list those who caused me the most 'stress' on an ongoing basis. The stress came from not only non payment/late payment and other usual 'small business' issues, but also from a moral standpoint - I am a little intolerant of those who are loose with the truth! And you know what? One door closes and far more doors are opening! With the attitude that I do not HAVE to endure the lack of honesty and integrity in others (I DO have a choice), I have garnered new clients who fit with my own values - much less stress already! KANDI from Ellenbrook WA
Good on ya Kandi and Diane I can so much relate to you both. As a solo accountant I also find that a review of my client base is essential for peace of mind (ie.LESS STRESS) and almost always there are new clients with different values/morals just around the corner. Never think that the glass will eventually be full and that there can be no more water to put in. A new client can always revitalise a seemingly ho-hum day no matter what their needs or how much they are going to spend. Michael Morris from Victor Harbor SA
I totally agree Kandi (how's Ellenbrook growing?). We sometimes forget we have the choice to say no to clients who are not good for us. The way I manage stress (other than choosing the people I work with), is to _try_ and get enough sleep, and set aside a quiet time everyday. I have also found the technique in Sarah Edelman's Change Your Thinking very useful to tackle deep seated stressors. Zern from eicolab
I found that relaxation videos can help after a stressful day at work. I usually find some at http://www.relaxwithnature.com
Sometimes I can't believe how relaxed I became after watching them. Doro from LA
Thank you Doro, I love the website music, it is so relaxing and a great idea to relieve stress at work J from Sydney

6 comments | Add your own

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