10 Ways to Reduce Workplace Stress

A couple of months ago Alice Crann Good, a local writer, spoke with me on behalf of Pensacola News Journal’s Bella Magazine about workplace stress. She was writing an article about the impact workplace stress has on people and possible solutions to reduce stress. Her research and our discussion resulted in an article appearing in November’s issue of Bella Magazine titled "10 Ways to Reduce Workplace Stress". My suggestions for reducing workplace stress address the following ten areas: (1) limits; (2) perfectionism; (3) organization; (4) focus; (5) environment; (6) movement; (7) nutrition; (8) sleep; (9) relaxation; and (10) humor. You can check out the embedded link "10 Ways to Reduce Workplace Stress" to read the entire article online or check out Bella locations to find out where you can pick up a hard copy of Bella around Northwest Florida. 

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Perfectionism Linked to Burnout

Today’s post looks at new research published by the Society for Personality and Social Psychology that addresses how perfectionism can sabotage success at work, school or on the playing field, leading to stress, burnout, and other potential health problems.

In the first meta-analysis of the relationship between perfectionism and burnout, researchers analyzed the findings from 43 previous studies conducted over the past 20 years. It turns out perfectionism isn't all bad. One aspect of perfectionism called "perfectionistic strivings" involves the setting of high personal standards and working toward those goals in a proactive manner. The study found that these efforts may help maintain a sense of accomplishment and delay the debilitating effects of burnout.

The dark side of perfectionism, called "perfectionistic concerns," can be more detrimental when people constantly worry about making mistakes, letting others down, or not measuring up to their own impossibly high standards, said lead researcher Andrew Hill, an associate professor of sport psychology at York St. John University in England. Previous research has shown that perfectionistic concerns and the stress they generate can contribute to serious health problems, including depression, anxiety, eating disorders, fatigue, and even early mortality. The study was published online in the Personality and Social Psychology Review.

"Perfectionistic concerns capture fears and doubts about personal performance, which creates stress that can lead to burnout when people become cynical and stop caring," Hill said. "It also can interfere with relationships and make it difficult to cope with setbacks because every mistake is viewed as a disaster.”

The study found that perfectionistic concerns had the strongest negative effects in contributing to burnout in the workplace, possibly because people have more social support and clearly defined objectives in education and sports. A student can be rewarded for hard work with a high grade, or a tennis player can win the big match, but a stellar performance in the workplace may not be recognized or rewarded, which may contribute to cynicism and burnout.

"People need to learn to challenge the irrational beliefs that underlie perfectionistic concerns by setting realistic goals, accepting failure as a learning opportunity, and forgiving themselves when they fail," Hill said. "Creating environments where creativity, effort and perseverance are valued also would help.”

Most people display some characteristics of perfectionism in some aspect of their lives, but perfectionistic strivings or concerns may be more dominant. The study noted that the development of a personality profile that identifies perfectionistic concerns might be a valuable tool in detecting and helping individuals who are prone to burnout.

Have you ever thought perfectionism might be a problem for you? Are you open to the idea of setting more flexible and achievable standards for yourself? Consider making an appointment with a counselor or therapist so that you might learn some some new helpful ways to set balanced and healthy standards for yourself so that perfectionism will have less of a negative impact on your life.

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Workplace Mindfulness-Based Interventions Reduces Stress Levels

While many people would describe their jobs as stressful at one time or another, workplace stress often ebbs and flows based on work assignments, deadlines, coworkers, and other variables. I think the research findings in today's post are particularly relevant for those people who work in careers in which stress is an inherent part of the daily grind.

A study by researchers at The Ohio State University Wexner Medical Center found that a workplace mindfulness-based intervention reduced stress levels of employees exposed to a highly stressful occupational environment.

Members of a surgical intensive care unit at the large academic medical center were randomized to a stress-reduction intervention or a control group. The 8-week group mindfulness-based intervention included mindfulness, gentle stretching, yoga, meditation and music conducted in the workplace. Psychological and biological markers of stress were measured one week before and one week after the intervention to see if these coping strategies would help reduce stress and burnout among participants.

Results of this study, published in the Journal of Occupational and Environmental Medicine, showed that levels of salivary [alpha]-amylase, an index of sympathetic activation of the nervous system -- also known as the fight or flight response -- were significantly decreased from the first to second assessments in the intervention group. The control group showed no changes. Psychological components of stress and burnout were measured using well-established self-report questionnaires.

"Our study shows that this type of mindfulness-based intervention in the workplace could decrease stress levels and the risk of burnout," said one of the authors, Maryanna Klatt, associate clinical professor in the department of Family Medicine at Ohio State's Wexner Medical Center. Chronic stress and stress reactivity have been found associated with increased levels of salivary [alpha]-amylase."What's stressful about the work environment is never going to change. But what we were interested in changing was the nursing personnel's reaction to those stresses. We measured salivary alpha amylase, which is a biomarker of the sympathetic nervous system activation, and that was reduced by 40 percent in the intervention group.” 

Klatt, who is a trained mindfulness and certified yoga instructor, developed and led the mindfulness-based intervention for 32 participants in the workplace setting. At baseline, participants scored the level of stress of their work at 7.15 on a scale of 1 to 10, with 10 being the most stressful. The levels of work stress did not change between the first and second set of assessments, but their reaction to the work stress did change.

When stress is part of the work environment, it is often difficult to control and can negatively affect employees' health and ability to function, said lead author Dr. Anne-Marie Duchemin, research scientist and Associate Professor Adjunct in the department of Psychiatry and Behavioral Health at Ohio State's Wexner Medical Center. "People who are subjected to chronic stress often will exhibit symptoms of irritability, nervousness, feeling overwhelmed; have difficulty concentrating or remembering; or having changes in appetite, sleep, heart rate and blood pressure," Duchemin said. Although work-related stress often cannot be eliminated, effective coping strategies may help decrease its harmful effects." "The changes in the levels of salivary alpha-amylase suggest that the reactivity to stress was decreased after the 8 week group intervention.”

If stress is an everyday normal occurrence from the minute you start your job to the minute you walk out the door, consider looking into mindful based interventions to help alleviate some of your stress. 

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November: National Family Caregivers Month

November is National Family Caregivers Month. Taking on the challenges of becoming a caregiver is one of the most stressful life transitions that people can face. It is important for caregivers to take care of themselves as well as the the people in their care. 

Sponsored each year by the Caregiver Action Network (CAN), National Family Caregivers Month focuses on the challenges facing family caregivers. CAN serves a broad spectrum of family caregivers ranging from the parents of children with special needs, to the families and friends of wounded soldiers; from a young couple dealing with a diagnosis of MS, to adult children caring for parents with Alzheimer’s disease. While some family caregivers provide 24/7 care for loved ones who require assistance for all daily living activities, others may provide care on a part-time basis. Family caregiving can extend for a few years or a lifetime.

If you or anyone you know is currently a caregiver, please visit the Caregiver Action Network website to learn more about National Family Caregiving Month and for additional resources and information for caregivers. Their Resources section is excellent, and I recommend spending some extra time looking over the Family Caregiver Toolbox section. Some of the topics in the Caregiver Toolbox include: Respite Care, Eldercare, Caregiver Depression, Support Groups, and Financial Planning.

Until my next post, take some time for yourself. Thanks for visiting!

It’s Autumn: Walk, Hike, or Amble that Stress Away

A couple of weeks ago when I left my house to leave for work, I couldn’t help but appreciate the crisp cool weather. I thought to myself, “Wow. It feels like autumn.” The first person I saw that day commented on the weather, and I excitedly replied, “I know! It feels like autumn,” to which she countered, “It is autumn.” Not one of my more observant moments, but this day, of course, was September 23, the autumnal equinox, and I smile to myself everyday as I notice more and more people taking advantage of the moderate evening temperatures to enjoy outdoor activities. While many Pensacola residents thrive in the heat and humidity of our summer months, others seek the indoors for relief during the hottest months. If you’re one of the locals who holed up in the air conditioning during the last couple of months (I would be one of those) then now is the time to come out of hiding. Autumnal weather in Pensacola is an opportune time to ease back into outdoor activities, and for those who might have spent the last couple of months at the beach (brave heat resistant people), it might be an opportunity to explore new outdoor activities and ease the tension of everyday life. Exercise and nature have long been associated with reducing symptoms of stress and depression. As a matter of fact, a study conducted by the University of Michigan that was published in Ecopsychology in September explores this very topic. The study found that group nature walks are linked with significantly lower depression, less perceived stress and enhanced mental health and well-being. You can read more about the findings here: Walking off Depression and Beating Stress Outdoors. So, as the days get shorter, the kids settle in to the new school year, and, yes, you begin to, think about the holidays that are just around the corner, take some time and enjoy a nice walk outside. 

Want to put the study to the test for yourself? We, in the Pensacola area, are lucky to be able to enjoy extended moderate temperatures compared to our brethren further on up in the northern latitudes. Want to take advantage of it? Here are some areas in the Pensacola area to walk, hike, or amble that stress away:

The following state parks have walking trails:

Big Lagoon State Park

Tarkiln Bayou Preserve State Park

Blackwater Heritage State Trail

The following City of Pensacola parks (according to playpensacola.com) have walking paths/trails:

Admiral Mason Park 200 South 9th Avenue Pensacola, FL 32502	Bay Bluffs Preserve 3400 Scenic Highway Pensacola, FL 32504	Bayview Park 2001 East Lloyd Street Pensacola, FL 32503
Bryan Park 1200 Langley Avenue Pensacola, FL 32504	Eastgate Park 3500 Forest Glen Drive Pensacola, FL 32504	Estramadura Square 1500 East Lakeview Avenue Pensacola, FL 32503
Granada Square 1001 East Cervantes Street Pensacola, FL 32501	Hollice T. Williams Park 1601 North Hayne Street Pensacola, FL 32503	Lamancha Square 1400 East Cross Street Pensacola, FL 32503
Legion Field 1301 West Gregory Street Pensacola, FL 32502	Malaga Square 1000 East Blount Street Pensacola, FL 32503	Miralla Park 650 Connell Drive Pensacola, FL 32503
Operto Square 1600 East Blount Street Pensacola, FL 32503	Parker Circle Neighborhood Park 601 Parker Circle Pensacola, FL 32504	Pintado Park 1830 Hallmark Drive Pensacola, FL 32503
Toledo Square 1700 East Gonzalez Street Pensacola, FL 32501	Wayside Park West 745 Bayfront Parkway Pensacola, FL 32502	William E. McNealy Sr. Park 520 Woodland Drive Pensacola, FL 32503

Until my next post, enjoy the weather. Thanks for visiting!

Hello Everyone: What This is All About

My first blog entry coincides with the opening of my new counseling and therapy practice called East Hill Counseling Services, LLC. Think of it as an introduction, of sorts. So, who am I? I am Kristi Ging, the owner of the aforementioned counseling and therapy practice. I will be writing all of the posts that will be appearing on this blog from here on out. What are my hopes and goals for this blog? I hope for everyone to be able to use the information in this space, whether or not he or she utilizes the services offered by East Hill Counseling Services.  My goal for this space is to collect interesting articles, useful tools, and helpful hints for mental health and wellness from around the internet and within the Pensacola community. I might stray, narrowly, from those topics every once in awhile, but for the most part, mental health and wellness will be the focus for this space. I am aiming to post at least twice a month so if you think this is something that you might like, that’s the schedule I have planned. Thanks for visiting!