Remember that executives function best under stress – when it is manageable. Without stress, there would be little to stimulate or challenge business people. They would develop slowly or marginally at best. The challenge then, since stress at work is almost constant, is maintaining it at reasonable levels so that it enhances your professional and personal lives.

Origins
Where does stress begin? Here’s a quick review. We each have a physiological response, often called “fight or flight”, that is learned and genetically determined. We have this response to fear or danger that is real or imagined. It is adaptive for moments of physical danger – fleeing from a wild animal – but often harmful in situations executives face – persistent tension, anxiety and pressure that physical activity won’t help.

Awareness
Awareness is half the battle in controlling stress. Understand that you have a unique set of responses to stress and be able to recognize them. They can include increased or irregular heart rate; faster breathing – hyperventilation or asthma; tightened muscles; changed blood circulation – higher blood pressure, cold hands and feet, sexual dysfunction, upset stomach, migraine headaches, colitis and constipation; perspiration leading to dehydration; imbalanced hormone levels; colds and flu, infection, cancer and tumor development, allergies, and autoimmune diseases like arthritis.

Because stress heightens our senses, we become more sensitive to noise, light, smell, and touch. Brain chemistry changes. More primitive, survival parts of the brain take over while “thinking” areas like the neocortex become less active; we react too quickly to situations instead of evaluating them. Problem solving, communication and impulse control skills suffer. Complex, sophisticated reactions are replaced by raw emotions – fear, anger, sadness, and joy. We can be irritable, anxious, depressed, and more prone to substance abuse.

A common psychological response to stress is to talk negatively to yourself. For example, you may notice a pattern of chewing yourself out for “never getting anything right” or “always screwing up when the pressure is on.” Watch for “black and white” words like never, always, can’t, won’t, and should. Self-confidence and your body itself suffer if your negative “self-talk” is consistent.

The Approach
Experts recommend three basic steps to cope with stress – once you know that you are feeling it. First, consciously decide to improve your situation. Set realistic goals for managing the stress. Then act.

Second, having identified your stress and your reactions to it, think ahead to possible outcomes. Ask yourself what the worst possible outcome could be and if you could live with it and survive. If you can, stop worrying and stressing about it. If you can not, take action to deal with it.

Third, when you act, choose from reliable techniques. Do them consistently and you’ll get results. Here are five simple things to do at the office. Any of them will help and the more you do, the better.

• Stop what you’re doing; slowly take 5-6 deep breaths, exhaling through your mouth. Take 50 of these during the day (5-6 an hour);
• Consciously relax muscles – let your shoulders and jaw fall as you breathe;
• Imagine warmth radiating through each arm and leg as you breathe;
• Say positive, affirming things to yourself (e.g. “I’m experienced and effective. I’m good at getting things done.”);
• If possible, take three relaxation periods of 15 minutes each during the day; remain relatively quiet – away from stressors like the phone. Stretch. Take a walk.

Other Helpful Steps….

• Talking about your situation with someone you trust – family, friends, co-workers, or professionals; let out emotion – suppressing feelings and internalizing stress are common traits in executives, and dangerous;
• Exercise regularly (walking, jogging, swimming, biking, etc.) for 30 minutes or more every other day; 5-6 days builds your stress tolerance more;
• Eat moderately and minimize caffeine; alcohol, caffeine and other drugs can worsen the effects of stress;
• Get enough sleep so you can wake up naturally without an alarm;
• Encourage healthy, relaxing relationships for yourself – renew old friendships and make new ones;
• Avoid and protect yourself from negative people and situations that drain your energy;
• If you continually focus on work, change the pattern; allow yourself to think about new directions and plans outside of the office (hobbies, family relationships, vacations, etc.)

Benefits
Unchecked, chronic stress is consistently linked to serious mental and physical problems – including suicide. Male executives in Japan, for example, have seen a rise in their suicide rates for each of the past 15 years. Unfortunately, their culture makes it particularly hard to communicate with others, seek support or show emotion – all important in controlling stress. The results are tragic.

On a more positive note, stress management is neither complex nor mysterious – just another skill set that is practical and easy to learn. It does more than simply reduce pain, fear and frustration. Energy executives who proactively manage stress maintain it at levels that help them develop and advance – as more productive and resilient members of the industry.

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