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‫ﭘﺎﻳﮕﺎه اﻃﻼع رﺳﺎﻧﻲ ﺻﻨﻌﺖ؛ ﻛﺘﺎب ‪ Stress Management For Dummies‬را ﺑﻪ ﺻﻮرت‬

‫ﻛﺎﻣﻼً راﻳﮕﺎن در اﺧﺘﻴﺎر ﺷﻤﺎ ﻗﺮار داده اﺳﺖ‪.‬‬

‫ﺷﻤﺎ ﻣﻲ ﺗﻮاﻧﻴﺪ ﺑﺎ درﻳﺎﻓﺖ و ﻧﺼﺐ اﭘﻠﻴﻜﻴﺸﻦ اﻧﺪروﻳﺪ »داﻧﺶ ﻣﺪﻳﺮﻳﺖ« ﺿﻤﻦ اﻣﻜﺎن‬

‫ﻣﻄﺎﻟﻌﻪ ﻣﻘﺎﻻت ﻣﺪﻳﺮﻳﺘﻲ و اﺧﺒﺎر ﻣﺪﻳﺮﻳﺘﻲ ﺑﻪ ﺻﻮرت راﻳﮕﺎن از ﻓﺮﺻﺘﻬﺎي درﻳﺎﻓﺖ ﭼﻨﻴﻦ‬

‫ﻓﺎﻳﻠﻬﺎي راﻳﮕﺎﻧﻲ ﻣﻄﻠﻊ ﺷﻮﻳﺪ‪.‬‬

‫ﺑﺮاي ﻧﺼﺐ اﭘﻠﻴﻜﻴﺸﻦ داﻧﺶ ﻣﺪﻳﺮﻳﺖ ﻣﻲ ﺗﻮاﻧﻴﺪ ﺑﻪ »ﺑﺎزار« ﻣﺮاﺟﻌﻪ ﻧﻤﺎﻳﻴﺪ و ﻳﺎ ﺑﻪ آدرس‬

‫زﻳﺮ ﺑﺮوﻳﺪ ‪:‬‬

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 Chapter 15: De-Stress at Work (And Still Keep Your Job) 299
Starting your workday unstressed
Getting to your job in reasonable condition is half the battle. By the time you
open your office door (if you have one), you don’t want to feel as if you’ve
already fought (and probably lost) several minor skirmishes. Get a leg up on
your work stress. Hit the ground running. Start your day the night before.
Here’s how:

✓ Go to bed. Not getting enough sleep the night before can be a real stress
producer. Your stress threshold is lowered. You’re more irritable and
find it much harder to concentrate. People and situations that normally
wouldn’t get to you, now do. Arriving at work tired is a guarantee that
this isn’t going to be one of your better stress days. (If getting to sleep is
a problem, take a look at Chapter 9.)
✓ Get up a tad earlier. Getting out of bed even a few minutes earlier in the
morning can give you enough of a safety net so that you don’t find your-
self rushing, looking for something at the last minute, and racing out the
door with a powdered donut in your hand. Don’t add to your stress by
running late.
✓ Eat breakfast. To manage your stress, getting off on the right nutritional
foot is important. When you wake up in the morning, as many as 11 or
12 hours have passed since you last ate. Your body needs to refuel. You
may feel fine skipping breakfast, but studies show that people who don’t
eat a reasonable breakfast more often report feelings of fatigue and
more stress later in the day. (If you don’t know what to eat for breakfast,
check out Chapter 9.)
✓ Work out before you shower. If you can manage it, getting some physi-
cal exercise before your workday starts can put you ahead of the game.
Hitting the stationary bike, working the stair climber, or even walking
briskly around the block can throw you into gear and get you ready for
your day. Studies show that even short periods of exercise can speed
up your heart rate, increase the amount of oxygen to your brain, and
release endorphins, which can exert a calming effect. You’re ready for
anything your job might throw at you.
✓ Check your schedule. When you get to the office, spend the first part
of your morning organizing your day. Knowing that you’re in control of
what will get done reduces any uncertainty and anxiety. An important
part of this is becoming more organized and managing your time effec-
tively. (You may want to take a look at Chapters 7 and 8.)

Generally, most people feel that Monday is the most stressful day of the
week. Studies show that you’re more likely to have a stroke or heart attack on
Monday morning than at any other time during the week.

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 300 Part IV: Managing Your Stress in Real Life

Calming your daily commute

I remember all those years I commuted to my teaching job about 40 minutes
out of the city. I had a “reverse commute.” I headed out of the city to the
hinterlands, while most other people traveled toward the city. While on the
train, I read my newspaper, drank my coffee, relaxed, and had a good old
time. Most people have a very different experience. They either battle for a
seat (if they’re lucky) on a crowded train or sit in stop-and-go traffic for what
seems like an eternity. Far from fun, commuting can be a major stressor.
Following are some tips to help you reduce the stress of coming from and
going to work:

✓ Practice some “auto” relaxation. Try this simple technique while you’re
caught in traffic or even while stopped for a red light: Using both hands,
squeeze the steering wheel with a medium-tight grip. At the same time,
tense the muscles in your arms and shoulders, scrunching up your
shoulders as if you’re trying to have them touch your ears. Hold that
tension for about three or four seconds. Then release all of that tension,
letting go of any muscle tightness anywhere in your body. Let this feel-
ing of relaxation spread slowly throughout your entire body. Wait a few
minutes and do it again.
✓ Beat the crowd. Often, leaving a little earlier or a little later can make a
big difference in the quality of your commute. You may get a seat, you
may find that the traffic is less congested, and you may find that what
was horrific yesterday becomes a lot more endurable.
✓ Amuse yourself. Commuting can seem like a joyless endeavor. You can,
however, make your time in your car (or on the subway, bus, or train)
productive, entertaining, or at least pleasant.
Personally, my favorite pastime when I find myself stuck in traffic or
sitting on the subway is daydreaming. I relish the opportunity to men-
tally veg and let my mind wander. Of course, I can also choose from
other, more socially redeeming diversions. Have some interesting read-
ing material in your pocket or purse whenever you go out. It can be an
amusing little paperback, your e-reader, or an article you’ve cut out or
downloaded but haven’t yet found the time to read.
You can also turn to your digital device for solace. These days the selec-
tion of music, video, audio books, and podcasts is incredibly wide. When
I’m not daydreaming, I’m plugged into my smartphone learning Spanish.
I find these found moments just perfect for a short lesson.

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