BUILD RESISTANCE THROUGH HEALTHFUL HABITS

Caffeine, sugar, tobacco, alcohol and drugs are the well-known bad guys. You know what you have to do. Cut down or cut them out altogether.

Poor nutrition is a common problem. At work, avoid doughnuts, candy bars and other sugar-laden snacks, eat well-balanced meals (including breakfast), and avoid greasy, heavy restaurant foods.

If you feel you can't function without numerous cups of coffee, try filling your cup with half regular and half decaffeinated coffee. Gradually reduce the amount of regular coffee (and sugar) until you've reached a more reasonable level.

EXERCISE

To improve cardiovascular fitness to the levels needed to combat stress, about three times a week each of us needs to elevate the pulse to around 130 beats per minute and maintain that pace for 20-30 minutes.

If your job is competitive and goal-oriented, you would be wise to choose a non-competitive, goal¬less activity like walking, swimming or jumping rope.

Often the need to exercise arises on the job, when we're least able to do anything about it. Try some of these ideas when you can't exercise.

Get up and walk. Walk on your lunch hour or to someone's office. If you're tense and ready to explode, walking from one end of the building to the other can be helpful.

If you can't take time to walk, stretch. Systematically stretch your entire body. Roll your neck, rotate and stretch your arms, fingers, legs, toes, and waist.

If you are tied to a chair in a meeting, try isometrics. Tighten the muscles in your legs, arms, abdomen, feet and hands. Hold each for a count of 10 and release.

RELAX

Few of us can take 20 minutes for relaxation breaks during the day. Instead, you may want to try periodic deep breathing. Breathing is the easiest physiological system to control. It can temporarily lower high blood pressure and results in sense of readiness to concentrate fully on the next task.

TALK WITH A PEER WHO WILL UNDERSTAND AND LISTEN.

Research shows talking with a spouse is not as effective in reducing job-related stress.) Choose someone who will maintain confidentiality and be non-judgmental and empathic. Sharing your feelings is a proven, effective release.

BUILD AND MAINTAIN HIGH-QUALITY RELATIONSHIPS

Numerous studies have underscored the importance of maintaining solid, interpersonal relationships on the job to continue good health in the face of prolonged high levels of stress.

COMPARTMENTALIZE WORK LIFEAND HOME LIFE

Don't let one spill over into the other.

DELEGATE SITUATIONS THAT CAN BE HANDLED BY OTHERS

Make priorities in your work, including the typical crises, problems and complaints. Choose a qualified individual to train to handle as many of these situations as possible. incorporate a few practice drill in your training so you and your subordinate will be ready when the time comes.

WATCH THE WAY YOU TALK TO YOURSELF

During periods of high stress, we frequently lose perspective. Ask yourself, "One year from now, as I look on this crucial emergency, how important will it seem?" This technique will help you think more rationally.

FINALLY, MAKE A CONTRACT WITH YOURSELF

Start small. Choose one technique that your would like to try and practice each change rigorously for 21 days. (Studies show it takes at least 21 days of practicing a new behavior to change an old pattern.) Then decide whether you wan to continue the stress management technique you’ve chosen. The important thing is to pick one and start one.