Although the holidays tend to be dubbed the ‘most stressful time of the year,’ if you’re an IT professional, you can sing that tune year-round!
I recently asked friend and colleague, Robert Lawrence Friedman, a psychotherapist, author, and recognized expert in the field of stress management, for some tips on helping IT professionals manage stress.
I hope that this is a gift that keeps giving throughout the year!
Here’s what Robert had to say:
Working through college and graduate school, and prior to becoming a stress management consultant and psychotherapist, I was the manager of a document processing center at a major law firm. I worked midnight till eight in the morning, and then I would rush off to graduate school. Yet, those working in IT would very often get calls from my department when there was a problem, anytime during the day and I mean anytime.
The IT staff, like the medical doctors in our society, is required to be available 24 hours, 7 days a week. Unlike 50 years ago when most businesses shut down at 5:00 PM, we have converted ourselves into a 24 hour global society. The computers in firms today generally don’t shut down at 5:00 PM, even if the workstations do.
Sometimes I would be called in to work to do a back-up of a computer when an IT staff on that rare occasion, wasn’t available. I recall walking into the computer room at 2:00 AM, and feeling as if the sun had come out and I was walking into the frozen tundra of the North Pole. The room was as bright as day and a winter parka would not have been able to warm me: bright lights and freezing conditions are other stressors for the IT person. The room remains frozen to avoid the two words no IT person ever wants to hear uttered in the same sentence – computer and crash.
There are many stressors in IT, many of them considered environmental: long working hours, required on-demand availability, isolation, freezing conditions. Then there are the stressors of a computer “going down” or a printer breaking or a software glitch, or a manager needing to know why his or her screen is frozen. Not knowing if at any moment, their beeper would go off, and, unfortunately, not being able to turn the beeper off. The unexpected problems of working in IT are numerous.
One of the major studies on occupational stress determined that it is not the amount of work that determines the levels of stress on employees, more so, it is the control of that work, and unfortunately, IT workers often have very little control over when problems will occur, which creates an enormous amount of stress.
What can be done, then for IT workers who are stressed?
The first step is learning to be aware of when there is stress, and what the stressors are. The first step to change is recognizing your “stress signature” or noticing where your body stores your stress. Do your shoulders “brace” or rise up when you are stressed? Does your stomach tighten? Do you clench your teeth? Does your back or neck ache? Your body is always showing you where you store stress, and paying attention to its cues is important for learning to change the body’s habitual reactions to stress.
Deepak Chopra, a well-known physician and author of many books on Mind/Body health says we have 60,000 thoughts per day, and out of those 60,000 thoughts 95% of those thoughts are the same as yesterday’s thoughts. So the other step is to begin examining how many of your thoughts generate internal stress, such as fears, worries, negative thinking. Every single negative thought as an effect on the body. The second level of awareness is awareness of your thinking patterns, and then consciously changing them. Something discussed in my Managing Work-Related Stress on-line course extensively.
There are numerous “immediate need” techniques that you can do, which require no more than a minute or two of time to complete.
I would recommend the following techniques when there is no time to relax:
When you are feeling stressed, s – l – o – w down your breath. In fact right now notice what happens when you start to consciously slow down your breathing rate. We know that the breath serves as the conductor of the body’s internal processes. In fact, a relationship between heart rate and breath has been found, which is called “entrainment” or the matching of rhythms. When you slow down your breathing rate, you also slow down your heart rate and signal to the body that you are ready to relax. I would recommend taking slow, deep, easy breathes for a few minutes and you will start to feel yourself relaxing more and more with each deep breath you take. Now what’s interesting about this simple technique of slow breathing is that you can do it when you are in a task. Your eyes can remain open, even when doing this breathing technique so you can still get your work done but internally, relaxing yourself. This is a good way for individuals who do not have a moment to close their eyes and do a stress management technique to relax even while doing their work chores.
Another exercise I like for individuals need a quick stress reliever is called “Stop, Breath, Reflect and Choose.” This technique is considered a cognitive technique. When you become aware that you are thinking in a worrisome way, or fearing something, your body literally experiences it as if it were in the present. The body cannot differentiate between imagination and reality, in fact recent research points to the fact that the same regions in the brain “light up” or are triggered when something is visualized or seen in reality so stop worrying! When you feel yourself getting stressed, internally say: STOP, then simultaneously take a deep breath in. This triggers the body’s natural relaxation response. Then Reflect – bring in your mind – focus on what you could be thinking about that would cause you to have the least amount of stress and then Choose your new focus. This is a highly effective “instant” technique for moments when you are stressed and have no idea what to do. We know that individuals who practice some stress management technique develop a resistance to stress. So whether you practice “Stop, Breathe, Reflect and Choose” or breathing slowly and deeply during your day and when you are feeling tense, by practicing these techniques, you will be teaching your body how to relax, even during stressful situations. These techniques and more are offered both in my on-line course and my Relaxation On-Demand software program. For more information go to www.stress-solutions.com
Cheers and Have a Happy and Stress-Free Holiday Season!
Nina