Take one task at a time. Divide large projects into smaller tasks, and make “to do” lists.

Take five. Taking a short break can help slow down your mind long enough to improve your ability to deal with stress later.

Learn to relax or meditate. Studies show that just 10 to 20 minutes of quiet reflection or meditation a day can bring relief from chronic stress and increase your tolerance to it.

Give yourself a break. No one is perfect. Striving to be the best in everything will lead to worry, anxiety and failure.

Learn to say “no.” Slow down and be honest about what you can comfortably do.

Be flexible. Make allowances for other people’s opinions and be prepared to compromise.

Avoid excessive competition. Excessive competition can be dangerous emotionally and physically — not to mention damaging to your job.

Go easy on criticism. You may expect too much of yourself or others. Try not to feel let down or frustrated when your expectations aren’t met.

Manage your anger. Retreat before you lose control. If there is a confrontation, allow time for you both to cool down.You’ll be better equipped to handle the problem constructively later.

Be honest with colleagues. Make it plain you feel you’re in a bind. Chances are others feel the same. Don’t just complain — make practical suggestions for improvement.

Talk it out with a loved one. Talking it out can help you see things more clearly, release negative feelings and get emotional support.

When to Seek Help
If you experience some or all of these signs of stress, and they persist, it may be time to seek help. Asking for help is not a sign of weakness — taking care of yourself is a sign of strength.

• Constantly overwhelmed
• Strained relationships
• Poor work performance
• Overly emotional
• “Little things” set you off frequently
• Insomnia
• Fatigue
• Headaches and backaches
• Rise in blood pressure

Where to Get Help and Resources

• Employer-sponsored mental health or employee assistance benefits
• Primary care provider, or a spiritual or religious leader
• Local Mental Health Association
• Mental Health America’s Resource Center at 800-969-6642
• www.mentalhealthamerica.org for fact sheets and
  referrals

For more information, contact your local Mental Health America affiliate, call Mental Health America at 1-800-969-6642 or visit www.mentalhealthamerica.net. If you’re in crisis now, seek help immediately. Call 1-800-273-TALK (8255) or dial 911 for immediate assistance.

    Last reviewed: By John M. Grohol, Psy.D. on 16 May 2007
    Published on PsychCentral.com. All rights reserved.