Workplace Stress? Surprise: Take a Nap!

Q. I manage a department of 24 hourly and salaried people and I hear them complaining more and more about work stress. We’ve had team meetings to identify some of the issues, but I wonder if there are some general things I can do to keep productivity up but make my staff’s work lives less stressful. Thanks. — Ted. M.

A. You’ve already taken an important step by acknowledging the problem, and searching for information. Stress levels are rising dramatically in today’s workplace, especially among young professionals, according to health expert Sharon Beavon, managing director of Hopewood Health Retreat in Australia (www.hopewood.com.au)

And because younger professionals don't expect to be worn out, they don't know how to cope, she says. Beavon says business is becoming increasingly difficult, with more people competing for top positions. Women are also increasingly entering professions traditionally dominated by men. “Young professionals haven't considered being worn out, and they don't know how to manage it,” she says. “More often than not they turn to alcohol and cigarettes.”

Teaching and IT are some of the industries “making extremely high demands of young people. Teaching is such a stressful environment now—there is so much pressure from so many different areas - school, government, students and parents,” she says.

But while she admits industry has high expectations of its young employees, Beavon says people need to take responsibility and learn to manage stress in order to achieve. “People get anxious, lose their self confidence and blow things out of the water.” She advises those who are driven to succeed, but are feeling overwhelmed, to ask themselves: “Do I really want to feel like this?”

Beavon believes today’s employees need to take time out to focus on their own health and learn how to relax. And it’s vital to speak up. “People complain about their situation but won't make the change,” she says. “You need to accept [your position] or change it.

You can't expect the whole workplace to change, so you have to think about what you really want to do. Speak up to management, ask your manager if you feel you need extra training. If you’re unhappy, you should speak to your manager to see if you might be able to change your job so that your skills are better used.”

Assertiveness is vital. “Make the boss aware, she says. “You can't expect your manager to guess that you're stressed. Here are some strategies she suggests to achieve more balance and less stress at work and at home. You may want to share them with your staff:

• Cut down on coffee; too much caffeine will increase your anxiety and stress levels.

• Drink lots of fresh water.

• Take regular breaks, have healthy snacks and healthy drinks on hand so you're not reaching for the coffee, which depletes your resources at the end of the day

• No matter how busy you are, take time out for stretching and relaxation

• Step up activities like yoga and walking that focus on breathing.

• Remember to breathe deeply when someone's shouting or you're in a stressful situation.

• If you're going through a stressful time, try to step back and put things into perspective. (Take a “Power Pause”—a few minutes to assess the situation, consider your options and the consequences of each.)

• If stress is getting the better of you, look into stress management workshops, tapes or books.

• Take responsibility for your own health and how you are feeling

• Be assertive. Speak up for what you want and share your concerns.

• Get moving. Regular exercise not only releases feel-good endorphins, it increases blood flow through the body and affects the brain, leading to "mental fitness" as well as physical fitness.

• Focus on good nutrition - this is also important for mental fitness, good circulation

and metabolism. Cut out junk foods and opt for more fruits and vegetables.

• Realize that it's OK to seek outside support to help you manage your stress and achieve balance.

Cat naps at work boost productivity

This idea may be a shocker, and many companies are likely to resist it. For years researchers have found that a short “power nap” boosts productivity and significantly improves alertness, energy and productivity, while reducing fatigue for at least two hours. But snooze past the 10-minute mark and you lose the rejuvenating side effects. (Studies showed that when people slept for 20 or 30 minutes, they went into a deeper sleep and they woke up feeling groggy, confused and disorientated.)

It’s only recently that some employers in the US and Canada have encouraged their workers to take naps. Consider this idea: Investing only about 10 minutes of a company’s time in a short nap can achieve some immediate and lasting benefits in workers’ well-being and productivity. Why no try it, and find out for yourself?