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BUSINESS: The Ultimate Resource

April 2004 Upgrade 19

ACTIONLIST
Managing Stress
Getting Started
Stress is increasingly a way of life for managers and executives, and when you are running or growing a small business, you may feel as if you have to soak up the stress that in larger businesses would be shared among a larger team. This actionlist sets out to help you to identify different types of pressure and find ways to cope with them.

FAQs
My business partner thrives on stress and expects me to do the same, but I work more effectively in a less intense environment. How can we work well together? This is a common problem. If you can find a way to work together, however, your differing styles can actually complement each other. Try to broach this issue with your partner, and put together a plan of action. I work well under pressure and have no problem with it, but it sometimes affects my relationships with others who dont. What do I do? Although pressure often gives us the boost we need to get a job done well and on time, it can, however, become so habitual that we fail to recognize its constant presence in our workplace. While people can become very focused in such an environment, they may also begin to neglect other parts of their lives such as their relationships with friends and family, or even their health. In the long term stress isnt a healthy permanent fixture in anyones life. How do I maximize the benefits and minimize the downside of stress? Stress can improve our performance, but sometimes to the detriment of relationships and other important parts of your life. Under pressure people often become highly taskoriented and focus solely on immediate or short-term concerns. Observe your own behavior, seek feedback, and decide whether or not stress is affecting you. The earlier you recognize the symptoms, the easier it is to take action to remove or reduce the sources of stress.

Bloomsbury Publishing Plc 2004

BUSINESS: The Ultimate Resource


April 2004 Upgrade 19

Making It Happen
Try to Achieve a Work/Life Balance Managing stress is about achieving some balance in the elements of your life. Many of us are most susceptible to stress at work, but family and social environments can also exert significant stress in our lives. And in any of these areas, when were under extreme pressure we sometimes do or say things that, on reflection, we wish we hadnt. Try not to let work be the central focus of your life. For example, take advantage of your vacation and personal days, exercise regularly, and maintain your relationships with friends and family. Having hobbies and interests that help you switch off can also help. If you feel it would be helpful, raise your concerns with your boss. Recognize the Symptoms of Stress Symptoms of stress fall into four main categories:

physicalheadaches, sweats, panic attacks, raised blood pressure, nausea, sleeplessness, heart palpitations physiologicaloverproduction of adrenalin, leading to tension, aggression, feelings of stress in the fight-or-flight syndrome emotionaldepression, feelings of inadequacy, loss of confidence, detachment, denial behavioraltunnel vision, short temper, dismissive behavior, self-centeredness, irritability, impatience

Know the Causes and Types of Stress There are numerous causes of stress in the workplace today, many of which are linked. Some of the most obvious are:

insufficient resourcesnot enough time, money, or staff to do the job right insufficient appropriate resourcesskills gaps in certain areas unreasonable demandscustomers expecting you constantly to be at their beck and call inappropriate staffing or staff directionfailure to understand what different people are capable of insufficient training poor planning unrealistic commitments to produce too much, too fast

Bloomsbury Publishing Plc 2004

BUSINESS: The Ultimate Resource


April 2004 Upgrade 19

There are also many types of stress. The most common is time pressuretoo much to do and too little time to do it in. A number of simple strategies can help you better manage your time. For example:

Anticipate where time pressures are likely come from. Plan and resource what needs to be delivered and when. Prioritize actions to make certain that things are done efficiently. Communicate progress to other stakeholders in the task and manage expectations. For example, if a task will take longer to complete than you originally thought it would, be upfront. The sooner you alert people to potential problems, the sooner you can work together to plan for contingencies. Understand how others respond to time pressure and work with them.

None of these measures will actually extend any deadlines, but they can allow you to feel more in control. If time pressure continues to be an issue, it may indicate that you need to reevaluate your role and its demands and resources. Are you delegating enough? Have you prioritized your actions? Are you promising to do too much too quickly? Find a Solution Solutions fall into two areas:

organizationalstructure, planning personalintellectual, behavioral, physical

Organizational Solutions Stress may simply be in the nature of the job, or it may derive from how the job fits in with the rest of the business. In the small company environment, responsibilities may not be as clearly defined as in a larger concern. The boundaries of your role or job may need to be renegotiated. Clearer lines of responsibility, better delegation, and prioritization can help reduce stress. Better planning and analysis of likely pressure points can help you deliver appropriate resources to the right place at the right time. Sometimes stress is unavoidable, but its usually possible to minimize its duration and effects. Personal Solutions On a personal level, we sometimes unwittingly put ourselves under stress by losing sight of our own abilities. Self-awareness and understanding of our real skills are important. Building and nurturing our own self-confidence is essential.

Bloomsbury Publishing Plc 2004

BUSINESS: The Ultimate Resource


April 2004 Upgrade 19

Be aware of how you respond to stress. Some symptoms you display may be positive and motivating; most are not. Understand your own balance and know how others respond to various behaviors you exhibit. At the same time be aware of stress in others. No two people respond to stress in the same way. Paying attention to your body and your environment can help manage stress. Exercise is, of course, generally good for your health, but its also a good way to get rid of stress and frustration. Even stretching in your chair, going for a quick walk, or talking to a friend or confidante can help alleviate stress. Schedule breaks in your work routine through regular short vacations. Its important to tackle the underlying causes of pressure if you can and not just deal with the symptoms. Obviously this is easier said than done, especially when youre overwhelmed by circumstances such as needing to care for a family member, suffering the breakdown of a close relationship, or negotiating an illness. Above all, remember that youre not alone. Dont hesitate to confide in a friend or co-worker or seek counseling if you need help.

Common Mistakes
Thinking You Can Do it All Alone People sometimes take on too much, thinking that they can manage without additional support. Perhaps you think you are saving your business money by covering a number of responsibilitiesbut in reality you might be wasting money in missed opportunities or inefficiency. Often, under pressure, the one thing we become incapable of doing well is delegating work appropriately. Managing resources better, prioritizing your work load, building in downtime, anticipating pressure points, and monitoring progress are all important ways to help you deal with stress. Never Saying No Perhaps youre one of those people who are capable of sustaining high levels of activity over a long period of time, and others think its natural to expect you always to perform at that pitch. The solution is being assertive and saying no when the pressure gets to be too much. You cant go flat out indefinitely without taking time to recharge. Succumbing to a Work Culture of Long Hours Sometimes people assume that the longer they work, the better, and that longer hours equals great productivity. Its just not true. When you are your own boss, therell be times when youve so much to do you think you should stay up all night to finish the tasks at hand, but try not to do this if you can. Anything you write, create, or produce when youre half asleep youll just have to do again when youve had some sleep. Try instead to adjust the way you think. Shift your focus from the hours that you work and concentrate instead on the achievement of your goals or tasks.

Bloomsbury Publishing Plc 2004

BUSINESS: The Ultimate Resource


April 2004 Upgrade 19

Taking It Out on Others Stress is no respecter of boundaries. Stress in one area of your life will eventually affect all other elements of your life, too. Be aware of how these pressures may affect your work performance. Try not to transfer them to people who are not part of the problem. Work on the causes and not the symptoms. Compartmentalization will only work in the short term.

For More Information


Books: Cartwright, Susan, and Cary L. Cooper. Managing Workplace Stress. Thousand Oaks, CA: Sage Publications, 1997. Felible, Roma, and C. W. Metcalf. Lighten Up: Survival Skills for People Under Pressure. Cambridge, MA: Perseus, 1993. Greene, Don. Fight Your Fear and Win: Seven Skills for Performing Your Best Under PressureAt Work, in Sports, on Stage. New York: Broadway Books, 2002. Newman, John E. How to Stay Cool, Calm & Collected When the Pressures On: A Stress Control Plan for Businesspeople. New York: AMACOM, 1992. Williams, Stephen, and Lesley Cooper. Managing Workplace Stress: A Best Practice Blueprint. New York: John Wiley, 2002. Web sites: About.com siteadvice and resources on work-related topics: http://stress.about.com American Psychological Association: http://helping.apa.org/work/q&awork.html Mindtools.comstress management techniques: www.mindtools.com/smpage.html U.K. National Work-Stress Network: www.mindtools.com/smpage.html

Bloomsbury Publishing Plc 2004

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