7 Unexpected Signs You're Totally Stressed
Originally posted by Emma Haak on Oprah.com
You're Hearing Sounds That No One Else Does
Why it could be stress: Exactly how tinnitus is linked to stress isn't clear, but research in BMC Public Health found that people who were worried about being fired or moved to another job were more likely to report tinnitus (hearing a noise like ringing, buzzing, clicking or even hissing) or hearing loss than those who felt secure in their roles.
Other possible causes: Earwax buildup, really loud noises and age-related hearing loss. If it's happening often enough to bother you, see an ear nose and throat specialist to nail down the cause.
You've Gone From Outspoken to Wallflower at Work
Why it could be stress: Stress can make you feel impulsive (it affects brain areas that keep our behavior in check), but it can also make you feel the opposite way, triggering withdrawal and a loss of confidence that's usually most noticeable at the office, says Susan Evans, PhD, professor of psychology in clinical psychology at Weill Cornell Medical College. "You may find yourself in a meeting where you'd normally voice your opinions without hesitation, but now you're holding back because you're not sure if what you have to say makes sense," she says. A small study in Neurocase found that simply watching a stressful movie for 30 minutes (in this case, Saving Private Ryan) made it harder to complete challenging word-association tasks than viewing more lighthearted fare.
Other possible causes: You guessed it—depression. Withdrawal is a classic symptom, but usually comes with other signs like a loss of interest in your favorite activities, feelings of hopelessness or changes in appetite.
All It Takes Is One Stranger's Sneeze and Suddenly You're Sick
Why it could be stress: Your immunity takes a hit when you're stressed, research shows, leaving you less capable of fending off whatever virus is making its way through your house or office. In one study, in Proceedings of the National Academy of Sciences, stressed-out people were twice as likely to get sick after being exposed to the common cold. The stressed folks also produced more pro-inflammatory compounds once the virus was in their systems, potentially making sniffles and sneezes worse.
Other possible causes: A consistent lack of sleep can also hamper your immune system. If you're sleeping well, not feeling stressed, but find that your sick-day tally keeps growing, ask your doctor whether a more serious issue could be to blame.
You Have an All-or-Nothing Relationship with the Bathroom
Why it could be stress: Things may stop moving because your body is diverting energy to more essential organs and systems to help you survive, says David Spiegel, MD, director of the Center on Stress and Health at Stanford School of Medicine. And research suggests that diarrhea may be triggered by the gut's response to a chemical called CRF that the brain releases under stress (your colon is full of CRF receptors).
Other possible causes: Backups can develop from too little fiber (women 50 and younger need 25 grams per day; 51 and up need 21 grams). As for diarrhea, non-stress-related causes include stomach viruses, contaminated food and certain medications. You could also be eating foods that just don't sit well in your stomach, like these 6 items that many people have trouble digesting.
You're Doing Some Very Weird Things in Your Sleep
Why it could be stress: It's rare, and would only happen under extreme stress, but parasomnias (abnormal events like sleepwalking, sleep eating and night terrors) due to stress, can happen, says Rajita Sinha, PhD, director of the Yale Stress Center. Blame a ramped-up, always-on-alert sympathetic nervous system. It flips on your fight-or-flight response, and in the case of incredibly stressed-out folks, it can overpower your body's calming system during sleep, leading to unusual activity, explains Spiegel. "I had one stress patient," he says, "who would get up in the middle of the night when he was traveling for work, get dressed, go down to the hotel lobby and talk to people, and have no recollection of it in the morning."
Other possible causes: Obstructive sleep apnea, medications and certain (though rare) brain disorders—your doctor can help you figure out which one is causing your sleep disturbances.
Your Periods are Leveling You
Why it could be stress: Your stressed body is pouring out chemicals that help you take action and dialing down production of those that would alleviate your distress, says Sinha. And that means you'll feel pain more acutely, including discomfort from your menstrual cycle. Women with higher levels of perceived stress reported more severe symptoms, including cramping and pain, during their periods, found one study in the Journal of Women's Health.
Other possible causes: See your doctor to rule out causes like fibroids, a copper IUD, pelvic inflammatory disease and endometriosis.
You've Got Numbness or Tingling in Your Arms and Hands
Why it could be stress: You may be holding all that tension you're feeling in your neck and shoulders, a very common problem for women, says Holly Phillips, MD, an internist in New York and a medical contributor for CBS News. With major stress, the tension can lead to compression of a particular bundle of nerves that goes into your arm, causing that numbness and tingling. "Leaning over computers and smartphones for hours a day, and being stressed out while we're doing it, can make these muscle issues worse," she explains. "Our ears should be directly over our shoulders, but with this poor posture, they're a few inches forward. It's an awkward and pain-inducing position."
Other possible causes: Carpal tunnel syndrome—it can lead to numbness and tingling, too. Any task that involves flexing your wrist over and over can cause it. Another potential but less common culprit is nerve damage. But the sources can be serious (diabetes, infections, trauma and autoimmune conditions, to name a few), so if you notice these symptoms, call your doctor and make an appointment to get checked out.
12 Ways Your Pet Can Improve Your Mental Health!
Originally posted by Danielle Hark on July 14, 2013 on HuffingtonPost.com.
When I am feeling down and weary, and I can barely lift myself off the couch, my dog comes to my rescue. She cuddles with me, then motivates me to get up, dressed, and out the door for a walk or some play time. Somehow my fur-baby even gets me to smile, no matter how miserable or stressed I feel.
I am not alone. It turns out that all pets, not just therapy pets, can help your mind, body, and spirit.
Here are a dozen reasons why:
1. They get you outside: Sun and fresh air elevate your mood and the sun gives you an extra dose of vitamin D. Vitamin D exposure helps fight physical and mental conditions, including depression, cancer, obesity, and heart attacks. Also, when you go outside with your pet, you are engaging with nature. Try taking a moment to listen to the trees rustling, feel the wind rushing past, and the sun upon your face. The sounds and feeling of nature can be incredibly calming.
2. They get you moving: Walking your dog and engaging in outdoors activities like tossing a Frisbee gives you a natural energy boost, and allows you to let off steam. It also makes you more physically fit, strengthening your muscles and bones, which helps not only your body, but also your self-esteem. Studies have shown that animal owners, both adults and children, have lower blood pressure, as well as lower cholesterol and triglycerides, which may be in part attributed to the more active lifestyle pets promote. Pet owners also have been noted to have better circulation, and a lower risk of experiencing major cardiac issues. And when your body feels stronger, you are less susceptible to mental health issues.
3. They lessen allergies and asthma, and build immunity: This one may sound counterintuitive, but children who grow up in homes with furry friends are actually less likely to develop common allergies. Studies have shown that children who were exposed to two or more dogs or cats as babies were less than half as likely to develop allergies, including dust, grass, ragweed and pet allergies, and were at a lower risk for asthma. Allergies can cause people to become lethargic, apathetic, and suffer from insomnia, which can make them more vulnerable to mental health issues, such as depression.
4. Petting reduces stress: Rhythmic petting or grooming can be comforting to your dog or cat, and you. Concentrate on the texture of his soft fur, the warmth he radiates, and his deep breaths. When you connect with your pet, oxytocin, the hormone related to stress and anxiety relief, is released, helping to reduce blood pressure and lower cortisol levels.
5. They both distract you and keep you present: Being present and engaged with your pet takes your thoughts off of the issues that are plaguing you. When you are fully in the moment, you are not worrying about the past or the future. It's just you and your pet. Another way to keep distracted and present with your furry friend is to take photos or videos of his or her cute antics.
6. They lessen loneliness: If you don't like to be alone, pets can be great domestic companions. Often a pet is very intuitive and will seek you out when you're feeling down, refusing to allow you to remain alone. Just make sure you can fully care for and love a pet before you take her home. Pets should not be used to fill a temporary void and then pushed aside. A dog or cat is a long-term commitment, and it's not always easy, but if you are up to it, they can provide much love through the good times and the bad.
7. They're great listeners: You can talk to your pet about anything -- your day, your hopes, your dreams. You can practice a speech with them, lament about a breakup, or utter truths that you may be afraid to actually share with someone else. A dog or cat can be the perfect "person" to go to when you want to vent without any potential repercussions.
8. They love you unconditionally: Seeing her enthusiasm when you walk in the door can be an instant mood-lifting boost. Her tail wagging, tongue hanging out her mouth making it look like she is smiling, the way her ears perk up. Her grunts or purrs. She doesn't care if you just screwed up a deal at work, or bombed a test, she loves you for being you, whatever that means on any given day. She's just happy to seeyou. She wants to be around you, to love you, and be loved by you.
9. They can lessen your isolation: Dog parks allow for more opportunities for socialization for both your dog and you. Your dog makes friends pretty easily and will break the ice so you can connect with new people, and perhaps set up future dog dates, hikes, or playtimes at local parks. Your little cutie can be an instant conversation starter, and also a good way to get to know some of the people in your neighborhood.
10. They can give you a purpose: Having a pet to care for can give you a feeling of purpose, which can be crucial when you are feeling really down and overwhelmed by negative thoughts. By caring for your pet, or another person or animal in need, you are focusing on something other than yourself and your life. Your good deeds, and your pet's positive response, will give you a feeling of instant gratification.
11. They make you smile: When your dog does cute things like rolling on his back or putting a paw up on your arm, he can make you smile, which in turn triggers neurotransmitters to fire. These pet-time smiles can raise your serotonin and dopamine levels, which are nerve transmitters associated with calmness and happiness.
12. Playing is fun: With the grind of daily life, sometimes we forget to just let loose and have fun. Go ahead; wrestle, play catch, dance together, or just run around and act silly. Your dog will love you for it.
So go have some fun with your pooch or feline friend! Have a ball, with a ball, or anything else, and you will both benefit from the pleasurable together time.
And if you don't have a pet or can't get one right now, you can volunteer at a shelter. There are many animals that can still benefit from your love, and you will feel the benefits, too.
How baby boomers stay resilient
Originally posted June 30, 2014 by Emily Holbrook on www.lifehealthpro.com.
As the youngest group of baby boomers approaches 50, a new study shows how the generation stays resilient in the face of challenges. The Hartford Center for Mature Market Excellence and the MIT AgeLab Resilience in Midlife study found that:
- The most resilient adults have a strong sense of self-efficacy or the belief that they are able to manage through difficult transitions.
- Participating in entertainment activities and hobbies is the most common way that all adults in the study cope with stress. However, the most resilient adults are more likely to participate in physical activity than less resilient adults (70 percent versus 42 percent).
- Social connections and support are also common among the most resilient people. Sixty percent of the most resilient adults talk to or spend time with friends as a way to cope with stress, compared with 35 percent of the less resilient individuals.
- Ninety-four percent of the most resilient people reported that they are very or somewhat happy, compared with only 32 percent of the less resilient people in the survey.
- Thirty-four percent of the most resilient people reported that they are not stressed at all, compared with 6 percent of the less resilient people in the survey.
- Adults in their 60s reported higher levels of resilience, compared with people in their 40s and 50s.
For boomers, the most stressful aspects of their lives revolve around personal finances, according to the study. This type of stress can be relieved, at least in part, by following the advice and guidance of a professional financial advisor. Other ways to boost resilience in boomers include:
- Physical: Be active. Adults in our study who were more resilient reported higher levels of physical activity. Walking was listed as the top activity that resilient people participate in to help cope with stress. Whether it’s taking a walk, exercising, doing yoga or playing sports, being active is associated with resilience.
- Social: Stay connected to your friends and family. The most resilient adults in our study reported higher rates of spending time or talking with friends and family. Are there friends and family you are close to and have important conversations with? Keep those connections strong. Whether it’s talking on the phone, meeting for a meal, or just hanging-out, talk to the people in your network you rely on and who support you.
Personal: Develop the inner qualities that build resilience. Resilience is comprised of 5 key elements: family and social networks, perseverance, coping, focus of control (belief in your ability to control the situation) and self-efficacy (a belief that you are able to manage through difficult situations). In our research, we found that the most resilient adults reported a high level of self-efficacy. They are confident that they can deal with the stressors they face in the midst of life events.
12 ways to beat workplace stress
Originally posted March 20, 2014 by Dan Cook on https://www.benefitspro.com
Work life today is hectic, to an extent that might have been hard to imagine just a generation ago. Stress levels are through the roof, and many workers struggle to stay engaged, let alone productive.
Author, lecturer and motivation coach Andy Core addresses these issues in his new book, “Change Your Day, Not Your Life,” offering advice on how to move from “striver” to “thriver.”
“To start reclaiming the goals that once inspired and excited you, you’ll have to change the way you approach your day,” he says. “Instead of a worker whose actions are dictated by supervisors and to-do lists, you’ll need to begin acting like the CEO of your own life.”
To get there, Core offers a 12-step Inner CEO program. (Yes, you can still drink on this 12-step path.)
1. Figure out what’s doable in a day.
To Core, it’s all about balance, not focusing in laser-like fashion on one or two goals or trying to get 50 different thing done with no focus at all. Working with a client he calls “Janet” whose life was way out of balance, he told her to start by trying to change what she set out to do one day at a time.
“Janet was disappointed when I told her that changing her life was just too hard. But I explained that turning your whole life around is too big a goal. I simply wanted her to change her day. Our whole strategy was to make small, doable changes that would, over time, create an unstoppable momentum.
“You must do the same. You must set realistic boundaries. You must create goals that can be accomplished in the space of a day. Remember, nearly all problems, challenges, and needs are best faced if they are brought down to the scale of ‘what can be done right now’ by taking on ‘one small piece’ of a difficult situation.”
2. Get big things done before 9 a.m.
Impossible, you may think. My third latte hasn’t even kicked in! But Core insists that any normal person can put several achievement notches on their gun belt before the dreaded staff meeting.
“Ever notice how your morning sets the tone for your whole day? If you get a groggy, frustrating start, you’ll probably feel sluggish and behind the eight-ball all day long. However, if you start your day with positive and productive ideas, actions, thoughts, and feelings, you’re likely to gain momentum throughout the day.”
This time he cites “Barry,” a real early bird who gets the worms. His “daily pattern involves getting up early, exercising, eating breakfast, spending time with family, and accomplishing several meetings or other work activities before 9 a.m. The point here isn’t how early Barry’s alarm rings — it’s that he makes the most of the first several hours of his day instead of snoozing and procrastinating, as so many of us do. The truth is this: What you do first matters.”
3. DO first, then KNOW (not the other way around).
Core is one of those folks who believes that, once you put on your running shorts and shoes, you will get your butt out the door at 6 a.m., regardless the weather. Thinking about how something would be good for you doesn’t help. Thinking about how good it was for you after the jog — now that’s using your noggin!
“Most people believe that the knowledge that something is important should make you want to do it,” he said. “But in reality, that’s not the case. Study after study shows that knowledge alone usually isn’t enough to impact our desires. In fact, the opposite is true. First, you must do something — like bite the bullet and put on your workout clothes! If you experience positive feelings, attitudes, and results because of your action, you will learn that whatever you just did is good, and you’ll want to do it again, and again and again. Over time, you’ll develop a new habit, and you’ll become an evolved person.
“In other words, you must do in order to know in order to be different. Remember, nothing in your life gets better until your daily patterns get better.”
4. Own up to your junk hours.
“Junk hours” are those minutes we spend doing nothing to avoid doing something, Core says. You know them: checking your stock portfolio four times a day. Reliving the big game’s highlights with your cubicle buddy. Checking out the latest fashion posts on Pinterest. And on and on.
“In order to maximize each day, you need to own up to your junk hours,” he says. “You need to identify when you’re going through the motions of work, versus when real work is being done. Don’t be ashamed that your junk hours exist, because everybody needs to take breaks and shift gears. Your task now is to exchange your low-value ‘junk’ activities for ones that build greater health and value into your workday.”
5. Instead of adding to your to-do list, build a new pattern.
Make tough, priority-driven decisions, not longer check lists. That’s what this is about. Decide what matters to you in your life today, and build steps to pursue those goals.
“To build a productive new pattern into your life, you usually won’t have to add new tasks to your day. Instead, you’ll simply do what you are already doing, or want to do, in a way that becomes habitual,” he advises. “For instance, if you want to wake up an hour earlier so that you can jump-start the day, you simply have to change the time your alarm rings and the time you go to bed. It isn’t sufficient to simply trigger the start of a new behavior. You need to make sure that you have a motivating reason to make this change, as well as the confidence and energy to sustain it so that it becomes a pattern.”
6. Start with one thing. Then add another. Then another.
Referencing the No. 1 New Year’s resolution — I’m gonna lose weight — Core explains that the reason this rarely works out for people is that the goal should not be to lose weight, but to make healthy lifestyle choices. If we eat well, get rest, exercise and engage in activities that gratify needs other than hunger, the weight will disappear.
“Don’t take on more than you can handle. Break each goal down to its smallest components, then pick one of them to tackle. Pursue this change until it becomes a habit, then move on to the next one. Start with one thing and don’t add another until you’re ready. Positive motion creates positive emotion,” he says.
7. Make a big-box checklist.
Core’s a checklist guy. He just thinks most of us go about them all wrong. Here’s his advice:
“Make an actual, on-paper checklist each afternoon for the following day or each morning. Put a box by each task — the more important that task is for you to complete that day, the bigger its box should be.
“I focus first on my big-box tasks. At the end of the day, if most of them have checkmarks, it’s generally been a good day! Yes, prioritizing my daily list by the size of the boxes on it may sound simplistic, but it has made me feel much more accomplished and satisfied with my day. It also has helped me relax in the evenings because it is easier to remember the big boxes I’ve checked off, thereby making it easier to leave work at work.”
8. Think about it so you don’t have to think about it.
This is about focusing on what slows you down so you can speed up those particular processes or activities. He uses the example of preparing a meal. If you have trouble doing it, then plan meals ahead of time, maybe several days or even a week’s worth. Get the ingredients, know how long it will take, and maybe do some prep before you leave in the morning.
“Figure out where these areas are for you and commit to learning a new pattern. Yes, learning new patterns can initially be tedious and laborious. But once they’ve taken hold — often in three weeks or less — they’ll speed up your performance, streamline your effort, and lower your stress. By putting in some thought about ‘problem areas’ now, you’ll save yourself from having to think about them later. Eventually, this method changes once-tedious tasks into automatic behaviors.”
9. Infuse meaning into your work.
Let’s get this straight from the horse’s mouth: “First, let’s get one thing straight: Doing meaningful work does not mean that you will ‘love’ every second of it. ‘Meaning’ can simply be a recognition of what you enjoy about your work. With that understanding, though, you’ll be more motivated, productive, and satisfied. I recommend completing the following exercise:
• Focus on what gives you the greatest joy and meaning at work — be able to define it.
• Reflect on how you are making a difference at work and through your work — be able to give examples.
• Reflect on the meaning of your work as it relates to your core values.
• And then … seek to increase what you enjoy!
“You’ll come to find that the ‘administrivia,’ the mundane and routine chores required of you, and the not-so-exciting aspects of your work become easier to do and get completed more quickly if you have a strong focus on what you do find exciting, rewarding, or fulfilling.”
10. Seek to serve, not shine.
This one’s a little touchy-feely. Core urges us to put aside our ambitions and egos and approach life from the viewpoint of service to others. You Type A characters may have trouble with this one, but here’s what he recommends:
“To some extent, it’s human nature to look out for Number One. We all want to rack up accomplishments, receive accolades, and garner recognition. But in many situations, the desire to shine can cause you to get in your own way.
“Ironically, the key to shining is putting others first. People who channel their efforts toward making others’ lives easier are nearly always respected, included, and considered valuable. When you help others reach their goals and become their best, you’ll usually find that the same things happen to you.”
11. Fill up your energy bank account so you can make withdrawals when you need them.
In other words, don’t expose yourself to a lot of negativity. Don’t expend a lot of emotional coinage on projects or people who drain and frustrate you. Watch more romantic comedies and attend high school basketball games where kids play for glory only.
Says Core: “Know your needs and capacities and try not to exceed them on a regular basis. In other words, get enough sleep. Eat nutritiously. Exercise when time permits. That way, when you do find yourself needing to push the limits, you’ll have a healthy margin of energy, motivation, or whatever to draw on. Manage what you can manage as often as possible in order to compensate for what you cannot manage.”
And he advises us to stay present, in the present, and stop spinning our lives into a future over which we have no control.
“The future can be an inspiring thing… but it can also be a scary and misleading one. Awfulizing, what-ifs, and doomsday thinking can plunge you into paralyzing anxiety. And making incorrect assumptions can send you down the wrong path. That’s why, aside from setting goals for yourself, you should try not to let your mind wander into future outcomes. The only thing a person truly can do is to focus on the processes of today — and live them out to the max. Enjoy the process and take great joy in the rewards!”
12. Forgive yesterday so you can work on today.
As with the future, so with the past, Core tells us. Once we decide to stop projecting into the future, don’t replace that by getting stuck in a past we cannot change. Accept it, forgive yourself and others for what needs to be forgiven, hang on to the sweet moments for sustenance, and get your mind and body back into the now.
“Treat yourself with the same compassion and generosity you’d extend to another person who’d messed up or fallen short of a goal. If it helps, follow the two-hour rule I learned from one of my past coaches: When you have a bad performance or make a mistake, you have two hours to pout, scream, cry, wallow, or do whatever you think will help you deal with the disappointment. But when 120 minutes have passed, it’s time to start moving forward again.
Remember, nobody is perfect. We all make mistakes. What sets thrivers apart is the fact that after a fall, they forgive themselves faster, get back up, and continue the journey forward.”
3 Hidden Effects of Workplace Depression
Originally posted March 19, 2014 by Jeff Guardalabene on https://ebn.benefitnews.com
At any given time in the United States, an estimated 1 in 10 adults report symptoms that would qualify for a depression diagnosis.[1] For HR,navigating employee mental health can be tricky. Not all symptoms are noticeable, but a few hidden indicators can hinder overall productivity.
Procrastination and missed deadlines. A person’s day-to-day ability to plan, execute and complete tasks can be affected by depression. This can present itself in the workplace in the form of projects that aren’t completed, or sometimes, not even started.
Difficulties with memory and learning. Many people with depression report feeling as though they’re unable to remember things they used to recall with no problem. Job tasks and routine processes become a burden as the employee tries to do something that used to come easily. Frustrations can mount, exacerbating the problem.
Team morale. Not all depressed employees look “depressed.” Some may manage to put on a “game face” at work while experiencing lagging productivity and decreased motivation. This game face may make it more difficult for co-workers to realize an employee is suffering. Rather than see someone in need of help, co-workers instead see a co-worker who isn’t pulling his or her own weight. This can have a dramatic impact on the morale and productivity of others.
Create a preventive culture
Referring employees to available resources, such as an employee assistance program, can help some at-risk or affected employees. But in other instances, this approach may not be enough. Employers should consider ways to create a company culture that can help identify and mitigate the effects of depressed employees. Keep these considerations in mind to build a supportive culture:
Improve communication throughout your company. Encourage your HR team and managers to engage in face-to-face communication with employees. This will enhance trust and help employees not feel isolated or alone during an illness.
Invest in training. Help equip managers to handle emotionally charged conversations and ways to identify at-risk employees.
Be flexible with your intervention methods. Hopefully, your organization already has a process for assessing issues and intervening when an employee has a health problem. But remember, approaches such as fit-for-duty assessments may not work well when dealing with an emotional health issue. Be prepared to adjust as needed.
By noticing and understanding the hidden impacts of depression, and working to develop office policies that include support and early intervention for employees struggling with mental health conditions, employers can have a very noticeable impact on the overall health and productivity of their workplaces.
[1]Centers for Disease Control and Prevention. An Estimated 1 in 10 U.S. Adults Report Depression. Available at: https://www.cdc.gov/features/dsdepression/. Accessed February 19, 2014.
9 Levels of Office Worker’s Hell
Originally posted February 20, 2014 by Dan Cook on https://www.benefitspro.com
Sometimes even an obviously self-serving study by a corporation can be helpful. The e-book “The 9 Levels of Enterprise Work Hell” fits into this category. The Utah company behind this e-book, AtTask, sells work management tools for business teams, and much of the “advice” contained in the book involves getting the right work management tools for business teams.
Yet the e-book is cleverly designed and written, with lots of spooky graphics and gothic images and typeface. The data was derived from 1,000 survey responses, so it’s not a bad sample, either. And, most of all, AtTask has found a fun way to deliver serious information about those things that irritate people most.
Fast Company also pulled together a fine synopsis on this, interviewing AtTask Chief Marketing Officer Bryan Nielson, whose quotes are included here. And now, without further ado, here are AtTask’s workplace equivalents of Dante’s levels (or, to be accurate, circles) of hell:
1. Tool Hell
The average person uses 13 different tools or methods to manage their day, says Nielson. That’s way too many and leads to workers spending more time trying to remember how to use existing tools, learn how to use new ones and get the old and new ones to work together, than actually using them to do important work.
“All that toggling back and forth creates challenges and fragments work experience,” he says. Nielson says the fix is to consolidate tools, using one or two that are easily accessible by everyone. And, of course, choose a task-management tool. AtTask makes them. Also, AtTask advices setting up best practices for the team and making sure everyone knows what they are and sticks to them.
2. Rework Hell
Workers spend 14 percent of their day duplicating information and forwarding emails and phone calls. A quarter to 40 percent of project budgets are wasted as a result of rework, says Nielson.
“The cause for this is disconnect; workers aren’t getting the right information from those who request the work,” he says.
Part of the problem is that the work, and its outcomes, were not clearly defined before the tasks began. Before a new request is taken, take plenty of time to gather information upfront, Nielson says, and get stakeholders involved at every stage by managing feedback and approvals in a central location.
3. Fire Drill Hell
In this level of chaos and insanity, fires are bursting out all over the place (oftentimes strategically set by those who use a fire to cover their lack of productivity). No one has a chance to stand back and consider how the work should be done or what the outcomes of the work should be. The “average” corporation spends about half its time in fire-drill mode, Nielson says. To eliminate this type of work hell, don’t start by pretending fires aren’t breaking out or that you can immediately stop them. Instead, acknowledge their existence by building time in project schedules for them. That way, they are part of the timeline, not the disrupter of timelines. Then, start to fireproof your workplace by improving communication. “Encourage workers to give feedback on requests such as, ‘I can take this urgent project, but it will cause these four other things to slip. Are you OK with that?’” he says.
4. Silo Hell
More than half of workers say departmentally “siloed” information is their top challenge in managing data, says Nielson. People often create their own silos intentionally. Everyone is using different systems and solutions, no one is smoothly sharing information, and transparency is nil. Teams don’t talk and don’t work together. “The problem is not having complete alignment,” Nielson says. His solutions: eliminate needless formalities that throw up obstacles between people and departments, such as going through proper channels. Encourage collaboration, using such techniques as a new office layout, shifting of job responsibilities, rearranging reporting channels. Diversify project teams and organize staff meetings by project instead of department.
5. Reporting Hell
Old data isn’t very useful except for comparison’s sake. But how often does your data need to be updated? When is data out of date, and when is an update not really very useful? These are other questions are raised in Reporting Hell, as direct reports send in mounds of numbers and analyses in different formats, at different times and with little thought to whether the latest report matters to the enterprise.
Managers gather information for meetings and to justify their jobs, says Nielson, but the collection method is often outdated. Instead, he says companies should create a communication plan that will identify who needs to get updates, what information they need, when they need it, where the data will be stored and how it will be distributed. Then create a process in collaboration with your team members that automatically distributes information to the right people.
6. Meeting Hell
At the enterprise level, all meeting cannot be eliminated. But, says Nielson, an awful lot of them can be, thus freeing you and your workers from “the prison of the working dead.”
“Fifty percent of meetings are considered a waste of time, and 74 percent of workers do other work while in meetings,” he says. That’s because most meetings aren’t collaboration meetings, they’re status updates.”
Eliminate status meetings and review meetings, he advises. These can be handled asynchronously with a robust work management system that everyone has access to. Never schedule any other kind of meeting without first asking, “Is this meeting really necessary? Is there a faster way to get information to and from people.” If the meeting is necessary, he says, clearly define the purpose beforehand so participants can prepare.
7. Interruption Hell
Nielson says about 50 percent of the average worker’s day is consumed by interruptions, of which 80 percent have “no value.” These can range from someone dropping by a workstation with a “quick request” to emails with random and unapproved work requests to text messages, instant messages and sticky notes that mysteriously appear stuck on a computer screen during a worker’s break.
Like the fire drill, you’ll never eliminate all interruptions, Nielson says. But you can reduce the amount you get each day. Categorize the common types of disruptions you get each day and plan for them, he says. Set up a specific process for making requests that allows workers to check their inbox at set times during the day or week. This can be an online work management tool, or something as simple as a paper tray or dedicated email address. These assignments should be approved and prioritized. And until everyone gets the message, don’t take requests in any other way, and do not suffer non-essential interruptions without pointing them out to the perp.
8. Email Hell
This one, says Nielson, gets hellish really fast but can be remedied fairly easily.
Most workers say they feel overwhelmed by the welter of emails that flood into their inboxes every working day. They spend so much time managing email that they don’t get any serious work done.
“Email is overwhelming organizations,” he says. “We get hundreds each day. It’s impossible to get through them all, but we’re expected to. We end up doing email at all hours of the day.”
The solution: break everyone’s addiction to email as the single source for communicating everything from meeting time updates to the location of the company picnic. Remove its status as a management, collaboration status update, feedback and document-sharing tool, says Nielson. Use a project management tool instead. This will significantly decrease the amount of email you receive, and put communication within the proper context.
9. Collaboration Hell
What kills collaboration is one-on-one communication between two team members that leaves everyone else out. Or everyone not on the system collaboration platform, or never collaborating in the same physical place. The solution is to centralize correspondence, says Nielson, giving the whole team visibility into each other’s work and feedback. “Chat or instant messengers are great for real-time, but those conversations are lost when the window is closed,” says Nielson. “True work collaboration needs to be documented, visible and easy to track.” When the project demands true collaboration, the collaborators need to be inputting and outputting from the same work process tool. When all parties are talking to one another, the work gets done right. When the pieces and players are scattered, collaboration fail happens.
Stress continues to boil up in American adults: APA study
Originally posted February 12, 2014 by Michael Giardina on https://ebn.benefitnews.com
Are Americans accepting ways to cope with ever skyrocketing stress levels that can make them more productive to employers? New research finds that traditional pressures continue to rise and more needs to be done to relieve this strain.
The American Psychological Association’s annual survey, released Tuesday, finds that stress continues to plague American adults. According to its Stress in America report, 42% say that stress levels have increased and 36% state that these levels have remained constant over the past five-years.
On average, despite reporting that a healthy stress level is 3.6 on a 10-point scale, survey respondents state their stress level is 5.1. APA says that only 10% of these adults actually make time for stress management activities.
Dr. David Ballard, who heads up APA’s Center for Organizational Excellence, explains that in stress “there is a sizeable gap of what people think is healthy and what they are experiencing.”
Ballard notes stresses related to money, work and the economy seem to support this year’s growth among the 2,000 adults who participated in the nationwide study. While “not unusual,” Ballard says the industry needs to act.
“[Employers] have a workforce…trying to be productive and engaged [but] who is overwhelmed,” Ballard says. “To have more than two-thirds of their workforce say that work is a major source of stress for them, it’s clearly something that employers and employees alike need to deal with.”
Individual stress interventions such as relaxation trainings, meditation, exercise or yoga classes and teaching time management skills are just some options for employers.
“The organizations that do take steps to address work stress typically are focusing on individual-level intervention….but this individual level approach by itself typically won’t be enough to prevent the stress from occurring in the first place and keeping it from being a problem,” Ballard continues. “The key is adding…organizational level things that can be done because when you look at what work stress really is, it’s a mismatch between the demands that employees are facing to the resources that they have available to cope with those demands.”
Previously, in February 2013, APA found that 31% of Americans who categorize themselves as suffering from high stress never discuss stress management with their health care provider. Moreover, 32% of Americans say they believe it is very or extremely important to talk with their health care providers about stress management, but only 17% report that these conversations are happening often or always.
In this year’s study, APA lists that stress impacts both sleep and exercise habits. Ballard says that employers can get ahead of the curve by first instituting hiring practices that find individuals who are a “good fit for the job and the organization.” He adds that additional training and development can help to handle conflicts that arise from positions, ambiguity of work tasks and the handling of high workloads.
Also, employers should assess social and work environment issues that can address team compatibility and workplace organization from both the social and physical dynamic, he says.
“When organizations understand that the health of their workforce and the performance and success of the company are linked together, then they’ll take steps that are both for the wellbeing of the worker and for the organization’s performance,” Ballard explains. “This isn’t just about doing the right thing and taking care of your workers, that is all true and it’s important, but it’s also smart business.”
Can Happiness Heal? How a positive attitude might save your life
Originally posted by Julia Perla Huisman on https://www.nwitimes.com
Health and happiness. Are the two linked? We can assume that those with good health are generally happy to be well. But what about the other way around? If someone is sick, can happiness make them feel better physically?
The answer is a resounding yes, according to recent research. Multiple studies have shown that a positive outlook on life reaps many tangible benefits: “‘Happy’ people cope better with stress and trauma, are more resilient, have stronger immune systems, and live longer,” says Barbara Santay, therapist for Franciscan Alliance’s Employee Assistance Program.
The statistics are staggering: according to Santay, two-thirds of female breast cancer survivors who attend support groups report that their lives were altered for the better after developing the disease. Women who have strong social connections live an average of 18 months longer than those who have little to no connections. Bereavement has been associated with stress hormones, and friendly social contact has been proven to decrease those hormones.
“One of the big ways we see [the correlation] clinically is with chronic pain,” says Michael Mirochna, M.D., a family medicine physician with Lake Porter Primary Care and Porter Physician Group of Porter Regional Hospital. “When a patient’s mood is good, they’ll be in less pain. If they start to feel worse and you dig into their psychosocial history, you find that something happened (their dog died, relationship problems, etc.). There’s a close correlation with mood and pain in that regard.”
It’s clear to see that happiness fosters good—or at least improved—physical health. But what, exactly, is happiness?
“I think we need to differentiate between happiness and joy,” says Tanaz Bamboat, certified laughter yoga instructor from Munster. “Happiness depends on things. Joy is unconditional.”
Santay adds, “People think they would be happy if only they were to get married, have a baby, get plastic surgery, win the lottery… These things do provide a temporary boost in happiness but after a certain time has passed, people return to their happiness set point.”
Experts agree that what leads to a continual state of happiness has nothing to do with circumstances or material possessions, which can be fleeting. Rather, it comes from one’s outlook on life.
Fortunately, such an outlook can be cultivated and exercised, so that even the biggest curmudgeon on the block can take control of his or her mental and emotional—and therefore physical—health.
We’ve outlined five ways to develop a positive perspective:
Be physically active. There is bountiful research backing the premise that exercise improves mood. “We strongly encourage physical activity with our patients diagnosed with depression,” says Mirochna. “If their depression is so bad that they don’t feel like doing anything at all, we encourage them to at least do some physical activity, and it immediately makes them feel better.” In fact, according to Santay, aerobic exercise is shown to be just as effective as depression medications.
Dawn Wood, certified therapeutic recreation specialist and instructor of the Benefits of Exercise class at Methodist Hospitals, says, “One of the emotional benefits of exercise is that you are doing good for your body and yourself. When you feel good about yourself, it gives you confidence to meet daily challenges, meet goals, and communicate with others.”
Meditate/Focus. Santay lists meditation, avoiding overthinking, and increasing “flow experiences” (activities that engage you, cause you to lose track of time) as ways to get the mind right. She also encourages two minutes of writing every day. “The immune system works better when we write,” she says. According to a study by the University of Missouri and Columbia, the psychological and physical benefits of two minutes of journaling are greater than those that come from writing in longer time segments.
Wood suggests “true relaxation… allow yourself to take a mental and physical break from your responsibilities from time to time, so when you return, you have a better frame of mind.”
Laugh. The phrase “laughter is the best medicine” isn’t just a euphemism. Laughter is proven to prevent heart disease, lower stress hormones, strengthen the immune system, and reduce food cravings. It also has anti-aging benefits.
While a comedy show or YouTube video provides a temporary laugh, the greater health benefit comes from intentional, continuous laughter that can be learned in a class like laughter yoga. In this practice, participants are taught to laugh from the belly, and for no reason, so they learn to laugh despite their circumstances. They’re also instructed to breathe properly, which improves blood flow.
Bamboat, who teaches laughter yoga classes throughout Northwest Indiana, works often with cancer patients. “Laughter brings movement up into the lymph nodes,” which play a big role in cancer care.
“Laughter brings you back to a childlike state,” Bamboat says. “We were born with a spirit of laughter but have forgotten it because of stress. If you condition your body to laugh unconditionally, you will relieve your social, medical and physical stress.”
Be social. When we’re not feeling well, we tend to isolate ourselves. In reality, that’s the worse thing we can do. Having social connections and a strong support system can greatly improve one’s health.
“We tell our patients it’s important to have a sense of community,” says Mirochna. “What kind of social support structure do they have in place? If they are elderly, we ask if they have kids or a family.” Mirochna points out that Porter Hospital has a group for senior citizens in which they can participate in lectures and trips and develop friendships with other people in their stage of life.
Santay also urges her clients to nurture social relationships, learn to forgive, and practice acts of random kindness. Wood adds that helping others has been “the biggest factor I have noticed with patients’ happiness. It helps them feel worthwhile, capable.”
Be spiritual. Getting in touch with your spiritual side can do wonders to your physical health. Those active in religion live longer, use drugs less often, have longer marriages, and are healthier in general, according to Santay.
Father Tony Janik of Franciscan St. Anthony Health-Crown Point explains spirituality’s medicinal qualities: “Those with a spiritual outlook can face the difficult parts of life by having a greater sense of value. They have a source of perspective and hope… They find strength in that hope and have better coping mechanisms.”
This is especially valuable for those going through the end of life. “Not everyone gets cured, but they can be healed, from a spiritual perspective,” Janik adds. “We believe that everyone is made in the image of God and that they can have a life beyond here. That gives our patients hope.”
Connecting Millenials, Stress and EAPs
Source: https://ebn.benefitnews.com
By Sean Fogarty
Millennials are loosely defined as the 75 million young adults born between 1980 and 2000 and make up about one-third of today’s U.S. workforce. Although this generation has been called everything from "innovative" to "entitled," the recent "Stress in America" study from the American Psychological Association has different label for them: Stressed.
According to this survey, which has measured the stress of Americans since 2007, stress levels decreased across the board in 2012 except for those between the ages of 18 and 33. On the survey’s 10-point scale, where a 10 indicates ‘a great deal of stress,’ the average stress level of all Americans was 4.9. For millennials, it was 5.4. Millennials reported their top stressors as work (cited by 76%), money (73%) and relationships (59%).
An employee assistance program — through short-term counseling and work-life benefits, such as financial consultation — can have a positive impact on the aforementioned stressors. After reading this survey, I wanted to determine if there was any correlation between the study’s results and CuraLinc’s book of business EAP utilization data for 2012. What I found was interesting, to say the least:
• Millennials do have job stress. Despite only representing 29% of all EAP users, those between 18 and 33 years old constituted almost half (48%) of EAP cases where the primary presenting concern was ‘Job Stress’.
• Millennials are resolution-focused. Case resolution within the EAP was higher with Millennial employees (95%) than it was among all other age groups (87%).
• Millennials have personal financial concerns. Two in five cases (41%) involving financial consultation through the EAP were provided to Millennials, even though those between 18 and 33 years old made up only 29% of EAP users.
• Promoting benefits to Millennials requires a multi-pronged approach. Employees between the ages of 18 and 33 were twice as likely to learn about the EAP through electronic promotion (email messaging, a client’s web portal, eFlyers, etc.) than other generations.
In a nutshell, the trends across CuraLinc’s book of business are consistent with the findings in the APA’s "Stress in America" survey. Millennials will seek assistance from an EAP for their job stress – and will maximize their time with the program by focusing on resolution.
The key to leveraging this information into an actionable plan is to tailor a communication strategy that drives maximum awareness of the program to millennials. This approach should combine traditional EAP promotional vehicles such as brochures, flyers and orientation sessions with a technology-based marketing approach.
In 2025, three in four working Americans will be Millennials. By helping them manage stress and anxiety in their 20s and 30s, they’ll be more productive and better-equipped to assume leadership positions down the road.
11 Small Changes to Help Workers Manage Their Stress
Source: https://safetydailyadvisor.blr.com
You can't eliminate the stress your employees bring to work, but you can identify and eliminate organizational stressors. And you can provide tools and information to help workers manage their stress on their own.
Stress management expert Susie Mantell (www.relaxintuit.com) is a firm believer in the power of incremental steps when trying to manage stress on the job and at home. Here are some ideas Mantell recommends that you can use for a safety meeting on stress management:
· Prioritize, streamline, delegate, and discard. When facing a task, ask if it's really necessary to do today, if there's an easier way to do it, or who might be able to help.
· Break it up. Take 2- to 3-minute breaks every hour throughout the workday. Mantell also urges employees to "commit to doing one fun thing every single day without exception." Laugh, play a game, or cook a meal, as long as it's enjoyable.
· Make time. Build time into your schedule for creative expression, healthy eating, moderate daily exercise, time with friends, and time in nature.
· Be on time. "Last minute equals high risk," says Mantell. Running late creates stress in us as well as in others. Build in cushion time between appointments to allow for traffic and the unexpected.
· Send negativity flying. If a co-worker is on the warpath, visualize an airplane with an advertising banner over that person's head. Imagine each negative word floating up into the banner, flying by and out of view. "Getting out of the line of fire can defuse a tense moment and preclude anxiety and stress," Mantell explains.
· Relax and watch what happens. Do mini-meditations or mindful breathing while you're shifting between tasks or in line at the cafeteria. Getting a message, rocking a baby, rebuilding an engine, or playing an active sport can also produce a meditative state of relaxation.
· Get essential nutrients. Go beyond vitamins and begin to think about daylight and laughter as essential daily nutrients. Get outside and take in some fresh air, even if it's just 10 minutes on a wintry day.
· Consider what you're consuming. Rethink the role played by sugar, caffeine, and alcohol in your life. These can increase stress levels.
· Watch your words. Negative internal chatter and self-recrimination are distracting and demoralizing. Never say anything to yourself that you wouldn't say to your best friend.
· Be kind. Do something kind for a different co-worker every day. Mantell points to the "cumulative, positive transformation that takes place when it becomes second nature to create joy and reduce stress for others."
· Sleep on it. Sleep deprivation is threatening to become an epidemic in the United States, and stress is a major culprit. Try to get restful, restorative sleep every day, and watch your stress level decline.