By Brenda Tassava Medina, CVPM, CVJ, VLCE
Stress is defined as a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. This is something we, as veterinary professionals can relate to on a regular basis, not to mention the added stress of being essential, front line workers during the COVID-19 pandemic. We all want “work-life” balance, but what does that really mean? Is it something that is truly attainable? If we manage our stress better, will balance be our reward? I don’t believe work-life balance is something we can succeed at in the idealistic way in which we fantasize about it. In other words, like perfection, balance isn’t a realistic goal. Instead, let’s focus on integration of our work and home lives, while better managing the stress that comes with both worlds.
Making a Choice About Stress
You have a couple of choices. You can choose to ignore the stress until it is too late. I truly hope this isn’t the avenue you choose, as waiting until it is too late is usually detrimental to your health in one way or another.
You can choose to recognize and talk about the stress, hoping it will get better with time. Sure….when was the last time you ignored a problem and then it magically got better?!
Or, you can choose to do something about it. My hope is that this is the choice you make, as it offers the best possible outcome for you, your friends and family, and your peers at work. It may require more work, and a daily conscious effort, however the rewards can literally be life-changing.
5 Ways to Manage Your Stress
#1 – Eat Mindfully
Mindfulness is all about being more aware of what we are doing at any given moment. It is about making conscious decisions before taking action. When it comes to what you put in your body to fuel it every day, you might be less mindful than your body needs you to be. Take some time to evaluate how you are eating. If fast food on the fly is your go-to, your stress levels may be spiking in response.
Take a few minutes each evening to plan the next day’s meals. Pack your lunch. Plan your breakfast and have it ready to go before you have to leave for the day. Listen to your inner gut and cook yourself some whole, nutritious food at the end of a long day….you might just find that the act of cooking calms you after a chaotic day at work, and then you have the added bonus of a satisfying dinner to round out your evening.
#2 – Value Time Spent Sleeping
According to the American Psychological Association, when they do not get enough sleep, 21 percent of adults report feeling more stressed. Adults with higher reported stress levels (8, 9 or 10 on a 10-point scale) report that 45 percent feel even more stressed when they don’t get enough sleep. 37 percent of adults report fatigue or feeling tired because of stress.
Many adults report negative consequences from not getting enough sleep. More than half (53 percent) report sluggishness, 38 percent report irritability, 29 percent report they have trouble concentrating, and 25 percent report a lack of motivation. Adults who sleep fewer than eight hours a night report higher stress levels than those who sleep at least eight hours a night (5.5 vs. 4.4 on a 10-point scale). Does this sound all too familiar? You have the power to change it.
Like with eating, you must be more mindful when it comes to sleep. Pick a time to start to wind down each evening, with a strict “bedtime” in place for yourself. Then, take the devices out of your bedroom – no smartphone on the nightstand, no iPad or tablet to read in bed, and no television! These electronic devices have screen lighting that is disruptive to your sleep, not to mention all the notification dings that may occur throughout the evening as you try to fall asleep. Lose the devices and start a new bedtime ritual designed to allow for a good night’s sleep.
#3 – Look for the Positives
One sure way to maximize stress is to allow negative noise to overwhelm you. If all you hear and read in the news is bad news, this only serves to create even more mental and emotional tension in your life. Be sure to seek out the good news in the world! Not sure where to look? Try a little Kid President for some inspirational fun, or tune in to John Krasinski’s Some Good News for a little positivity.
Another way to focus on the positives is to establish a daily gratitude practice. This simply means taking a few moments each day to write or state the things you are grateful for. Expressing them out loud or in writing can go a long way to squelching some of that excess stress.
#4 – Move Your Body
We all know that exercise has lots of benefits including the release of endorphins, which make us feel good. Yet, we see it as a chore and often avoid it. Not only does exercise improve our physical fitness, it also improves our mental fitness which helps us combat stress. Something as simple as walking 20 minutes a day can help you manage your stress.
#5 – Talk to Someone
Keeping your emotional tension bottled up only leads to more pressure and an eventual melt-down. Rather than keeping everything to yourself, try talking to a trusted friend or family member. A word of caution though – your co-workers aren’t the best sounding boards, as they may be experiencing similar feelings which only leads to a mutual venting session and can exacerbate negativity in the workplace. Find someone who is neutral and supportive, and who can look at your situation in an objective and unbiased manner. Even this might not be enough though. Don’t be afraid to seek professional advice from a therapist if things are really bad, or you feel you don’t have someone you can talk with in a productive way. Be an advocate for your feelings, and talk it out!
Integration Over Balance
Through better stress management, you should start to feel better mentally, emotionally, and physically. Keep your forward progress going by remembering that it’s more about integrating your work and home life in a reasonable way than striving for that “perfect balance” of the two. No one is, or is ever going to be “perfect”. Stop striving for the impossible, and realize that when things go sideways, you can’t beat yourself up. Simply recognize that you’ve gone sideways and course correct to get back on track, using the 5 tools you’ve learned about stress management.