When work gets too stressful, go fishin’

Feeling stressed at work? Maybe it’s your boss’ micromanaging, the constant deadlines or some irritating, competitive coworkers who are causing you to have sleepless nights, triggering headaches or making your blood pressure rise.

Whatever the reason may be, prolonged stress can affect not only your job productivity but also your personal relationships and your physical and mental health.

If you are stressed at work, you are not alone. One-fourth of employees view their jobs as the No. 1 stressor in their lives, and 40 percent of workers report that their job is “very or extremely stressful,” according to a 1991 survey by the Northwestern National Life Insurance Company (now called ReliaStar Financial Corporation).

So what’s causing all this work stress? Psychologist Erik Fisher says it boils down to fear.

“Workers feel threatened that their positions will be taken over by someone else, they will lose power, or they won’t be able to live up to a high standard,” says Fisher, author of “The Art of Managing Everyday Conflict” (Praeger).

Coupled with that, “We feel we have to remove any emotion from the work setting because everything is supposed to be logical and run smoothly in the workplace, but a lot of times, that is an illusion,” Fisher says. “If we try to be perfect or pretend we don’t care or are upset by things, that isn’t going to lead to coping with stress effectively.”

To better get a grip on your workday stress, mental health experts recommend the following:

Reflect. Consider the roots of your stress. What’s making you feel stressed, and why? For example, maybe your stress stems from having an uneven balance between your work and personal life. In that case, you might need to speak to your boss about carving out set work hours so you can stop bringing work home. Or maybe you need to be more efficient at work — less e-mailing friends or socializing with coworkers and more time working!

Manage your time better. Too many items on your to-do list? Log your activities to determine where you can save time. Focus on one task at a time to make workloads more manageable, and prioritize the most important items — do those first so you don’t procrastinate.

Eat healthy. Don’t forget to eat lunch or breakfast. Studies show that people who skip breakfast are less productive at work than those who do. If you don’t have time to eat breakfast at home, bring it with you to the office. Eat whole-grain cereals and fruits, and reduce or eliminate caffeine, such as coffee and soda, since caffeine is a stimulant that may be causing you to feel anxious.

Change your attitude. Try to see the positive in the negative. For instance, you might not like your job now, but maybe it’s preparing you for a better job later on. Look at each stressful situation as an opportunity to improve in an area. “Acknowledge your strengths and weaknesses and grow from them,” Fisher says. “You don’t have to be perfect.”

Meditate. Practice relaxation exercises, such as concentrating on the body’s muscles — from your feet to your neck and head. Then, tense each body muscle and gradually release it for deep relaxation. Also listen to your favorite music, or relaxation tapes that feature lulling music or visualize pleasant thoughts, such as a walk on the beach.

Visualize. Picture how you can manage a stressful situation, like a business presentation or interview, and then rehearse it in your mind. It will help boost your self-confidence, according to the National Mental Health Association.

Take a break. Several mini-breaks — even just 20 seconds to stretch your arms — can help you feel refreshed and energized. Try exercising or a hobby you enjoy, like reading, fishing, knitting, walking or signing up for a lunch-break exercise class at a gym. And don’t forget about using some of your vacation days now and then so you can get away for a few days and relax.

Talk it out. Seek support from friends, family, coworkers, a support group or therapist. Research has shown that social people are more capable of dealing with stressful situations, so be willing to share your stress with others whom you trust to keep it confidential.

Write. Writing about your stress can help reduce it, studies show. For example, write in a journal why you are stressed and what other people may be doing to cause it and why. By taking in others’ perspectives, you will be able to view both sides and bring more understanding to a situation, Fisher says.

Seek solutions. Every stressful situation has a solution. Brainstorm various ways to handle your work-related stress. Do you need to learn to say “no” to some tasks when your schedule is overloaded? Do you need to delegate more? Do you need to compromise? Ask others for their input, too.

Confront. Be professional if you have to confront your boss or coworkers — such as over a heavy workload, a long-deserved raise or a strained relationship between you and your boss.

Find a friend, family member or therapist to role-play how the conversation might go. Note key points you want to make, since oftentimes people allow their emotions to take over when in a conflict and then lose pragmatic ways to express themselves, Fisher says. Use statements such as “I feel really frustrated when…” but then follow it up with “You can help me by doing this…” That way, you are revealing how you feel in a rational way but also providing a solution.

Move on. And if nothing else seems to lower your stress, find a new job. “If you have to move on or take a pay cut, it may be worth it if you will have less stress at work,” Fisher says. After all, when stress gets to the point where it’s affecting your health, it’s time to look for greener pastures. No job is worth that!