Managing Worry and Stress

Last week my company cut about 300 IT employees, including several from my office. This was not unexpected. The company has already severed employees in other departments this year. The RIF is part of a cost saving initiative that began months ago; jobs are being outsourced or moved to the Philippines. The terminations are stressful because they prove that even professional employees don't have real job security. Those of us who still have our jobs are sad because our coworkers aren't just numbers - they are our business partners and friends. We worry about how we will get things done without their expertise and about when and where the axe will strike next.

The same day that I learned that my coworkers were notified of their termination, I completed a Webinar on Stress Management which improved my perspective on the situation. As the instructor pointed out, stress is the body's response to a threat (even just a perceived one) and if you don't manage stress, it can put your health at risk. She also pointed out that some stress is good because it motivates us to do something. She led us through a deep breathing exercise and told us how to practice progressive muscle relaxation to reduce the tension in the body. I have tried mindful breathing and muscle relaxation techniques so I know they work. However, in some stressful moments, like commuting to work, you may not be able to do them. 

There are several other ways to relieve stress including laughter, visualizing a peaceful place, taking a hot bath, reading a book, even venting to a friend (though too much venting is counterproductive). My favorite stress-busting strategy is exercise. Not only does exercise produce feel-good endorphins, being healthy and fit makes me feel better about myself. The instructor also recommended using positive self-talk and coming up with a mantra to repeat when you are stressed.  I have found that listening to uplifting music also helps.

Since stress is a normal part of life, the instructor suggested that we define a goal for reducing stress, identify our typical stress triggers, and then develop a plan for coping with them. My personal goal is to remain calm under pressure. I feel stressed if I am being rushed, pulled in too many directions at once, or if things don't work the way they are supposed to. I also get stressed if there is too much disorder, e.g. if my house is too cluttered. I know that I sometimes over-react when things don't go right, so I have to ask myself if what I am stressing about is really worth getting worked up about. One step at a time. This too shall pass. Sometimes I get stressed because I expect too much of myself. For example, my goal is to respond to work emails promptly. But on my busiest days, emails are too disruptive. I need to cut myself some slack.

Besides my stress management Webinar, I also got some inspiration last week from a sermon on contentment and worry. The contentment part of the sermon was based on Philippians 4:11-13. Paul wrote that he had "learned the secret of being content in any and every situation." Pastor Brad pointed out that Paul described contentment as a secret, i.e. a mystery - something he had to learn. He learned that he could do anything through Christ, the one who gave him strength. Yet he had to choose contentment.

The worry part of the sermon was based on Matthew 6:25-34. Jesus said that we should not worry about our day to day needs because we are important to God and he knows our needs. Do not worry about tomorrow for tomorrow will bring its own worries. My favorite scripture about worrying is from Philippians 4:6-7:

⁶ Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.⁷ Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus. 

The stress management instructor and my pastor presented very different strategies for dealing with stress and worry; obviously a company sponsored seminar is not going to tell you to pray about your worries. However, they both said that to cope with stress effectively, you must be adaptable or resilient. In my own work experience over the past couple of decades, I have found that this is true. The people who stay most content in an uncertain environment are the ones who are resilient, proactive, and positive. I can also say that prayer works for me - it is my deep breathing exercise!