Be SMART about managing stress Published May 24, 2007 By David Hey, Ph.D. 319th Aeromedical and Dental Squadron GRAND FORKS AIR FORCE BASE, N.D. -- It's been said that a job without frustrations is not a job. All Airmen will face occasional frustrations at work, but it's also true that most Airmen enjoy a good challenge and the satisfaction that comes with mastering a job. Challenging work motivates us to learn new skills and perform to our potential. However, too much stress can be bad for you - both physically and mentally. What happens when job demands become excessive? When pressure builds and healthy challenge is replaced by frustration and exhaustion? Stress takes over. It can become a daily threat to health and well-being. Stress increases the risk of illness, injury and job burn-out, and unlike other occupational hazards, nearly the entire working population can be affected. For the sake of your health, safety and happiness, it's important to recognize and manage stress before it gets the best of you. Here are just a few signs of stress you can look for: Headaches Tight neck and shoulder Back pain Tight jaw Worrying constantly High blood pressure Insomnia Sleeping too much Crying easily Cold hands and feet Anxiety attacks Loss of appetite Feeling like a victim Weight gain Overeating Trouble remembering Depression Upset stomach The good news is that a survey taken by the Department of Defense in 2005 showed that the Air Force compares very favorably to the rest of the department in terms of experiencing stress. In order to maintain that level, the Air Force must continue to focus its efforts on reducing stress. Tips for balancing life's stressors: Establish SMART goals (Specific-Measurable-Action-Realistic-Timely) and move towards strategies to maximize life balance: 1. Conduct internal 'traffic control' several times a day. 2. Pay attention to how you are feeling. 'Watch' your thoughts. 3. Do nothing (relax, take a mini-vacation) 4. Do something different that you enjoy such as reading a magazine, calling a friend, writing a thank you note, being outdoors 5. Physically release and focus (dance, walk, yoga, work-out) 6. Meditate and center yourself 7. Embrace your personal power and spiritual connection. 8. Decrease 'visual noise' 9. Lift weights - it will boost your metabolism too! (hint - keep light weights in the office) 10. Take three cleansing breaths - breath in through nose - exhale through mouth 11. Smile and Laugh - proven to ease anxiety and reduce stress 12. Think positive - let go of self-sabotaging language and worry 13. Avoid tobacco, alcohol and drugs, they only make matters worse 14. Confide in at least one friend, and share your disappointments, as well as achievements with him or her. Talk things out so that minor frustrations don't build up 15. Prolonged sitting contributes to stress, so add activity to your everyday life by doing simple things as taking the stairs instead of the elevator, standing or walking while on the phone, etc. Source: Center for Disease Control and Prevention.