Ctrl-Del-Stress: Innovative Tips to Keep Your Cool at Your Keyboard

by Todd Packer c2006

Take your fingers off your keyboard. Rest them comfortably at your side.
Do nothing. Count to four.
Inhale deeply. Count to four.
Hold your breath. Count to four.
Now close your eyes, and exhale to a count of four.

Good. How was that? For the record, you just did “square–breathing.”

Imagine if you could take your job one breath at a time, all the time. A nano–vacation. Take it. You deserve it. Because no job is worth your life.

Unfortunately, workplace stress can be costly, and deadly, to high–tech knowledge workers like you. We learn, from the website of the American Institute of Stress (http://www.stress.org/job.htm), that “(a)ccording to a survey of 800,000 workers in over 300 companies, the number of employees calling in sick because of stress tripled from 1996 to 2000. An estimated 1 million workers are absent every day due to stress.” This site also notes: “Job stress is also very costly with the price tag for U.S. industry estimated at over $300 billion annually” and “(j)ob stress is more strongly associated with health complaints than financial or family problems.”

Stress can strike managers and executives particularly seriously. Demands from all sides—surly staff, complaining customers, emails becoming “screamails,” budgets that don’t budge—create psychological, physical, emotional and political pressures. The stress doesn’t end after the computers shut down—balancing family, workplace, leisure and learning demands continues to press down on you long Ssshhh…now for something different.

Don’t panic. There’s hope. You can beat stress! You can build a safe and productive workspace. You can survive and thrive—with creativity, focus and patience. Oh, and a sense of humor helps, too.
Step one: Look for signs of stress in your workday. Some examples:

1. Tragic pings—The smallest thing sets you off? How do you react to distractions? When minor inconveniences—empty coffeepot, loud computer fan, frozen screen—become major sources of rage, conflict or violence, it’s a sign that stress is taking its toll. Pay attention to the little things that trigger you and practice control so they don’t overwhelm you. Create an “I–ary,” a digital (or written) diary or personal blog where you can track where and when you get out of control, and how you successfully reduce your stress in these moments.

2. No–show? Go–glow!—Is a cancelled meeting a cause to celebrate? Sometimes you may feel relieved and elated when this happens: more time to complete your work. Remember: You can take control of your schedule. Don’t wait for someone else to move before you take the time to breathe.

3. Txt msg speak—Abrupt answers to questions? Do you grunt greetings and mumble messages? Yup, signs of stress. A solution? It’s not the technology, it’s the apology. Take some time to pause, think about how you may have offended the other person by being gruff, offer a heartfelt “I’m sorry” and then respond calmly and fully. How we communicate under stress affects those around us as well.

Step two: TCOY (Take Care Of Yourself.) Some tips:

1. It’s OK, be square—Remember how we started with “square breathing?” Practice this often when you feel stress. Again: Do nothing for a count of four, inhale to a count of four, hold your breath for a count of four and exhale to a count of four.

2. Get offline tech support—Stress affects all of us. Find supportive friends, mentors, colleagues and family—especially people outside your work setting—who can help you “de–tex” (i.e., replace your technology dependent communication with a smile, a handshake, a shopping bag, an off–line game or a tall, cool glass of…milk.) You can manage the impact of stress on your mind and body with regular medical check–ups and professional counseling. (See resources at the end of this essay.)

3. I–meeting—Open your calendar. Once a week, schedule a meeting with yourself. Do it now. Open your calendar. Schedule a recurring meeting, at least fifteen minutes. During that meeting, shut off anything that requires a keyboard to use. Do something you enjoy (e.g., walking, reading, crossword puzzles).

Step three: Get the word spread. As you learn to overcome stress, go help others. Redistribute workloads. Hire more support staff. Bring in on–site yoga instruction. Share the comics section in the lunchroom. Spark a dialogue about the impact of stress. Find new ways with your co–workers to reduce stress so you will improve productivity and your quality of life within and beyond your workplace. How can you reduce stress and improve effectiveness at your company? How can you work together to find innovative solutions for less stress?

With a single breath. Ssshhh…Begin. Now.

Resources for understanding and managing your stress at work:
Note: Any listing is for informational purposes only and does not indicate an endorsement either by this website or Todd Packer and Associates, LLC. Your feedback is greatly appreciated.

• *American Institute of Stress – “Dedicated to Advancing Our Understanding of: The Role of Stress in Health and Illness; The Nature and Importance of Mind-Body Relationships; Our Inherent and Immense Potential for Self-Healing.” http://www.stress.org/

• National Institute for Occupational Safety and Health (NIOSH) “Stress At Work” Report – “NIOSH is the Federal agency responsible for conducting research and making recommendations for the prevention of work-related illness and injury. NIOSH is part of the U.S. Department of Health and Human Services…As part of its mandate, NIOSH is directed by Congress to study the psychological aspects of occupational safety and health, including stress at work. NIOSH works in collaboration with industry, labor, and universities to better understand the stress of modern work, the effects of stress on worker safety and health, and ways to reduce stress in the workplace.” http://www.cdc.gov/niosh/stresswk.html

• Article: “Computer Related Repetitive Strain Injury” by Paul Marxhausen -Includes an extensive list of resources on reducing computer–related stresses from repetitive stress injuries, poor ergonomics and unhealthy computer habits. http://eeshop.unl.edu/rsi.html

• “Psychosocial Parameters of Internet Addiction” by Rudolph G. Briggs, Ph.D., Department of Psychotechnology, University of Albany, State University of New York – Includes several links to articles and resources on Internet Addiction Disorder (IAD) and the impact of the Internet on various conditions (e.g.; sleep, crime, etc.) – http://library.albany.edu/briggs/addiction.html

• American Psychological Associationv- http://www.apahelpcenter.org/

• Find a Psychologist” resource -http://locator.apahelpcenter.org/

• Article: “Stress in the Workplace” Adapted from The Stress Solution by Lyle H. Miller, Ph.D., and Alma Dell Smith, Ph.D. – http://www.apahelpcenter.org/articles/article.php?id=19

• American Psychiatric Association – http://www.psych.org/index.cfm

• National Partnership for Workplace Mental Health – “The Partnership for Workplace Mental Health advances effective employer approaches to mental health by combining the knowledge and experience of the American Psychiatric Association and our employer partners. The partnership delivers educational materials and provides a forum to explore mental health issues and share innovative solutions. It promotes the business case for quality mental health care, including early recognition, access to care and effective treatment.” -http://www.workplacementalhealth.org/

• Mental HealthWorks Online -“Mental HealthWorks is a free quarterly publication focused on mental health in the workplace.” – http://www.workplacementalhealth.org/mentalhealthworks/index.cfm

• National Association of Social Workers – http://www.socialworkers.org/default.asp

• Find a Clinical Social Worker – http://www.socialworkers.org/register/default.asp

• Resources: Stress Management – http://www.helpstartshere.org/mind_and_spirit/stress_management/default.html

• American Counseling Association – http://www.counseling.org

• Directory of counselors – http://www.counseling.org/Counselors/Directory.aspx

• Article: “Anger “Management” or Anger Resolution?” by Fred Lubin, L.P.C. – http://www.counseling.org/Publications/CounselingCorner.aspx?AGuid=8159c736-a195-4fc0-b046-f941dea6d109

• American Red Cross – “Prepare a Safer Workplace and Protect Your Most Valuable Asset: Your Employees” – http://www.redcross.org/services/hss/courses/workplace.html

• International Stress Management Association—USA Branch -http://www.isma-usa.org/

• International Stress Management Association—UK – http://www.isma.org.uk/

• Article: “Technology and Stress” by John Mueller – http://www.isma.org.uk/stressnw/techstress.htm

• Resources: Stress Management and Emotional Wellness Links from Optimal Health Concepts – http://www.imt.net/~randolfi/StressLinks.html

Todd Packer, Strategic Innovation Coach and Principal, Todd Packer and Associates, LLC, can be reached at tp@toddpacker.com or via phone at 216-752-6926. For more information and free resources, please visit: www.toddpacker.com