May/June/July 2008

Tips for avoiding job stress and job burnout

All workers face some degree of job stress -- and everyone handles it differently. Not all stress is bad, however. Learning how to deal with and manage stress is critical to maximizing job performance, staying safe on the job, and maintaining physical and mental health.

Infrequent doses of job stress pose little threat and may be effective in increasing motivation and productivity. But excessive and prolonged job stress can lead to a dangerous downward spiral leading to poor health and injury.

The National Institute for Occupational Safety and Health (NIOSH), part of the U.S. Department of Health and Human Services, states that job stress, now more than ever, poses a threat to the health of workers. NIOSH defines job stress harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker. Stress also occurs when the situation has high demands that the worker has little or no control over.

Some jobs, by definition, tend to be higher stress. These include jobs in dangerous settings (fire, police), jobs that deal with demanding customers (service providers), jobs with demanding time pressures (healthcare), and those with repetitive detailed work (manufacturing). But stress is not limited to any one particular job or industry.

Stress and burnout can affect the immune system and have been linked to migraines, digestive disorders, skin diseases, high blood pressure, heart disease and emotional distress.

Job burnout is a response to work stress that leaves workers feeling powerless, hopeless, fatigued, drained and frustrated. But since job burnout is not an overnight occurrence, it is important to recognize the early signs and to act before the problem worsens.

Consider these statistics from a variety of national and university studies.

Of all workers surveyed:

• 40% report their job is "very or extremely stressful."

• 25% view their jobs as the number one stressor in their lives.

• 75% believe the worker has more onthe- job stress than a generation ago.

• 80% feel stress on the job, and nearly half reported that they needed help in learning how to manage it.

• Women are 60% more likely to suffer from job stress than men.

• American workers have the least vacation time of any modern, developed society.

• 25% of working moms and 36% of working dads say they bring home projects at least one day a week.

• 19% of working moms and 30% of working dads say they often or always work weekends.

Early warning signs of job stress and burnout

• You used to wake up in the morning excited for another day, but now you dread heading into work. You start watching the clock after lunch, counting the minutes to the end of the day.

• You feel physically sick, exhausted, have headaches, feel muscle tension and are having trouble sleeping.

• Your co-workers are walking on eggshells around you

• You come in late and want to leave earlier.

• Apathy has replaced enthusiasm. You feel no motivation, no sense of accomplishment, no desire to be challenged or feelings of pride for a job well done.

• Negativism/cynicism, low morale, boredom, anxiety, frustration, fatigue, depression, alientation, anger, irritability

Strategies for Managing Job Stress

While many methods of preventing job stress need to be developed and supported by the employer, there are things that workers can do to help you better manage job stress.

• Learn to say "no" when asked to take on additional optional obligations.

• Reevaluate your goals.

• Reduce your commitments at work and at home.

• Learn stress management skills. (Contact TAP for tips).

• Get plenty of rest; eat a healthy diet.

• If you got promoted into a more stressful position that you are not able to handle, ask about a lateral transfer -- or even a transfer back to your old job.

• Talk it out. Sharing your stress with someone close to you and getting support and empathy is often an excellent way of blowing off steam and reducing stress.

• Cultivate allies at work. Just knowing you have one or more co-workers who are willing to assist you in times of stress will reduce your stress level.

• Find humor in the situation. When you start taking things too seriously, find a way to break through with laughter.

• Have realistic expectations. While Americans are working longer hours, we can still only fit so much work into one day. Having unrealistic expectations for what you can accomplish sets you up for failure -- and increased stress.

• Nobody is perfect. If you tend to obsess over every detail and micromanage to make sure "everything is perfect," you need to stop.

• Maintain a positive attitude (and avoid those without one). Negativism sucks the energy and motivation out of any situation. Learn to reward yourself for little accomplishments, even if no one else does.

• Finally, give yourself a break. This means taking your vacation days, no matter how important your job is, and taking little breaks every day to re-group, re-energize and unwind.

Take the "job burnout quiz" to see where you stand:
www.quintcareers.com/job_burnout_quiz.html

Remember, your employee assistance program, TAP, has counselors who can help you with stress management. Do something before job burnout takes a toll on your physical, mental and social well-being.

TAP Meeting Schedule

TAP support meetings are currently held in Oakland, Burlingame, San Jose, Santa Cruz, Santa Rosa, Vacaville and Watsonville.

Meetings are open to Teamsters, family members and friends who wish to participate in a recovery support group. Click schedule for meeting times and locations.

TAP Fundraiser

Continuing care is vital to the ongoing sobriety of Teamster members who are referred to substance abuse treatment in accordance with the benefits available through their Health and Welfare Trust Funds. The entire continuing care program is funded though the money generated by the annual TAP Golf Tournament.

The Golf Tournament also funds TAP's outreach and training.

The 2008 TAP Golf Tournament will be on April 22th, held at Chardonnay/Eagle Vines Golf Club (intersection of Hwys. 29 & 12), Napa, CA. Mark your calendar.