How to deal with job stress

Here are two facts that probably won’t surprise you. One, job seekers and workers are under a lot of stress these days. And two, too much stress isn’t good for you.

As a growing body of surveys and medical studies tells us, sustained levels of stress can harm internal organs, increase the chances of disease, complicate mental health issues and lead almost directly to heart attacks in some cases.

Happily, another stack of studies can correlate healthy lifestyles — think nutrition and exercise — with balancing some effects of stress.

The trick for dealing with stress is learning how to diffuse it bit by bit, rather than letting it build up. That can be a difficult proposition for workers trapped in a cycle of working too many hours for too little pay, and for job seekers who seem to be battling constant rejection.

If your list of ideas for stress management is getting a bit shopworn, you can borrow a few from mine.

To handle stress from work

You may have already looked into the formal complaint process for your situation, or perhaps you’ve realized that relief won’t be coming from that quarter. These ideas might help you balance out the frustration you’re feeling.

• Identify a work problem to solve that you do have control over.

• Rearrange your work space or cubicle.

• Seek a transfer to another department.

• Change your schedule.

• Sign up for classes to build a new skill set.

• Join a professional group and attend meetings off-site.

• Meet colleagues for lunch or coffee.

• Launch a job search.

To manage stress in the job search

Job search is inherently frustrating for most people. It’s the classic high-stakes, low-control situation where you care deeply about an outcome you can’t seem to influence. Reasserting your control over the situation will help; here are some ways to do that.

• Make a plan that includes a variety of outreach methods, not just reliance on Internet job ads.

• Set a pace for yourself, with the goal of making a certain number of contacts per day or week.

• Conduct your job search on a daily schedule so you can track your progress and follow leads more effectively.

• See a career counselor to improve your process.

• Consider switching to a Plan B before you get burned out on the search.

For any and all frustrations

Remember when you used to go out to dinner or shopping when you needed to recover from a hard day? For many cash-strapped Americans, those relaxation methods are a distant memory. Luckily, there are plenty of other activities to try instead.

• Shoot baskets, hit golf balls or do some other repetitive sports drill.

• Build your spiritual reserves by meditating, breathing deeply, praying or walking in nature.

• Change your scenery by taking a drive or going to a free museum or zoo.

• Change a pattern by walking instead of driving, or having a picnic instead of eating inside.

• Check out mentally by taking a nap or getting lost in a book or movie.

• Get lost in a hobby or productive activity such as gardening or woodworking.

• Refresh your surroundings by cleaning or painting something.

• Revive your spirits by singing, dancing or taking a long bath.

• Talk it out by seeing a therapist or calling a friend.

What not to do when you feel stressed

• Don't overly rehearse and repeat your frustrations — they'll just seem worse and you'll wear out your support network.

• Don't revert to watching television, gaming or Net surfing for hours on end — you'll feel worse, not better.