Positive vs. Negative Stress

Everyday we are exposed to situations that cause tension and alter our normal equilibrium or balance. This is called stress. Is all stress bad? Not necessarily. It depends on the type of stress.

You are assigned a project that has a due date in three weeks. As the date approaches, your tension builds. You become more stressed. Your body responds with elevated blood pressure and perhaps loss of sleep. After you meet the deadline your body returns to normal. You may even experience a feeling of elation.

Positive stress is a catalyst for success. The energy that is generated helps us to meet goals. Without positive stress, nothing would happen because there would be no energy to move forward. When all the elements for success -information, resources, energy and enthusiasm, and a support team - are present, you can meet the demands.

However, if other areas are demanding attention as well as the project, you may begin to feel that your schedule is out of control. Even after the project deadline has been met, your body continues to respond with feelings of tension.

This is negative stress. It can cause stomach trouble, fatigue, depression, heart trouble, headaches, chronic pain and illness, and high blood pressure.

Many times we are the cause of our negative stress. In the next section, we identify some of the main causes of negative stress and offer some suggestions for handling the stress.

Handling Negative Stress

Figure out what causes stress for you. Here are some of life's biggest causes of stress:

• Work hours that are too long
• Botched work project
• Moved
• In-law trouble
• Large loan, debt, mortgage
• Loss of job
• Divorce
• Death of family member
• Serious accident, illness, or surgery
• Serious problem with child
• Digestive illness
• Financial problems
• Pregnancy
• Marriage or reconciliation
• Dissatisfied with job
• Addition to the family
• Loss of a close friend
• Change jobs
• Unfaithful spouse

Talk to someone - friend, counselor, boss (anyone that can keep a confidence) that can:

• Listen and share
• Help you regain proper perspective onsituation
• Help with finding a solution or give advice
• Make you think

Be positive

• The light at the end of the tunnel is not necessarily a freight train
• Use the stress for positive results
  
  

Decide what you can control and what you can't

• Work on those things you can control
• Set aside those things you can't control
• Know when to pull back
• Keep a perspective
  
  

Develop an interest in other things that are totally different from what causes the stress

• Other people's problems
• Hobbies
• Television
• Club/church events
• Sports
  
  

Relax

• Laugh
• Eat/sleep at regular times
• Exercise

• Read helpful books

Preventing Job Burnout

Burnout is the exhaustion of physical or emotional strength. This condition can occur when a person's expected rewards from work are not met. Burnout can occur at any point in a career. So if you feel yourself becoming apathetic, irritable, disappointed, or not getting the job rewards you need - beware.

Here are some things you can do:

Take the problem seriously

Don't try to rationalize the problem away. Ignoring the symptoms will not make it better.

Be realistic in your expectations

Don't expect to accomplish more than is possible. Further, do not expect people and assignments to always rise to your level of enthusiasm and urgency.

Reorganize your goals

This goes hand in glove with being realistic in your expectations. If your goals cannot be achieved, then perhaps you need to adjust them. 

Alter working conditions

Make a change in the routine. Sometimes just a little thing, like varying the time you eat lunch, can help.

Try new activities

Work at getting a more balanced life. Take up a new hobby or sport. Try new foods. Make new friends. Travel, or get involved in the community.

Change your career

Sometimes the change must be extreme. Many people have successfully changed their careers. But, don't quit. Plan the change.

Get to know yourself and others

Tune in to yourself - who you are, what makes you feel happy and successful. Get to know other people by listening when they are talking about their needs, concerns, and desires.

Pat yourself on the back

If no one else gives you a pat on the back for a job well done, give yourself one. This "I deserve it" approach can help.

Practice relaxing

Long walks are great - they are physically relaxing.

Maintain a growing edge

Look for new ways to do things. Keep a positive attitude toward developing and improving yourself.

One word of caution: every job has some type of dissatisfaction. Do not convince yourself after reading this section that you are burning out. If you think burnout is a possibility, take some of the actions we've discussed. If your burnout continues, seek assistance from any employee assistance programs that your organization offers.