Stress management is usually identified as a key trait for managers, especially during unstable economical environments. But how can we manage stress?

César Ribeiro de Almeida, Professor at The Lisbon MBA

When stress levels become harmful, we cease to be able to achieve excellence. That is one of the reasons why stress management has become increasingly more important when looking at businesses. However it is now much more precious amongst organizations because it is so rare to find managers who succeed at doing so.

Work was never carried out at such a fast pace. The amount of information that strikes us has never been greater and communications speed is such that we have developed a sense of urgency and an enormous feel of frustration for not being able to be everywhere at all times. Attention scatters, largely owing to the amount of requests we keep constantly receiving, from email notifications, social media, text messages, phone calls, amongst all other sort of interruptions. All that takes us time and mental predisposition that would be better used with more complex tasks that require greater concentration and that end up by being done under enormous pressure, after working hours and often at home. Probably at a time when our productivity levels are at their lowest, because this is when we should be refuelling our energy for the following day.

Although a direct relation can’t be traced, the economic crisis has turned this scenario even more complex. The cuts on personal and material resources, the decrease of the margin for error, the uncertainty over the future and the pressure for results have become a constant on our daily work, often generating frustration and a permanent tension.

“We must understand and accept that, as human beings, we aren’t machines. A machine can work continuously without dropping the quality level. The human body needs to mix periods of activity with others of recovery.”

As a consequence, it would be easy for someone to enter a vicious circle, a negative spiral. When feeling more tired and frustrated we become more vulnerable and less able to cope with a more complex and demanding business environment. There is less room for error, and that requires greater expertise, commitment and especially a greater focus. But how? When mental and physical wear are greater than ever, that is when you should keep track of these, in order not to breakdown.

Managing stress means being prepared to face a difficult unstable work environment. And this means one would need to gain the necessary distance from this chaotic set and adopt the appropriate and productive behaviors. It would mean to “act” rather than just “react”. To be able to think about things, rather than just turn on the automatic pilot. However, in order to do that, you would need to be at your best physically and mentally speaking, which isn’t always the case.

First, we must understand and accept that, as human beings, we aren’t machines. A machine can work continuously without dropping the quality level. The human body needs to mix periods of activity with others of recovery. This may seem quite simple, but is it really put in practice?

Not always is this accepted and more often than not we go beyond our limits. And while doing so, we wear out our physical and mental state, which makes us more vulnerable to stress.

When we think that the best way to achieve results is to work for longer hours with no breaks, we quickly create a pattern of long working hours, with less energy for family and friends, less time to relax and worst of all: fewer sleep hours. The following day, we go back to work feeling more tired, less committed, with less ability to focus and less sense of humor. Progressively, our ability to deal with others is also reduced. We become less cooperative, supportive and increasingly more focused on our own needs. And so the vicious circle sets its grounds.

“We need to look at things that yet simple are closely linked with our inner balance. We should ask ourselves about our diet habits. Do we exercise regularly enough? Do we balance work activities with resting and leisure time? And, finally, are we sleeping all the hours we need?”

To break this circle, it is mandatory to understand that our physical and mental capacities have to be more sustainable. We need to look at things that yet simple are closely linked with our inner balance. We should ask ourselves about our diet habits. Do we exercise regularly enough? Do we balance work activities with resting and leisure time? And, finally, are we sleeping all the hours we need?

It is commonly accepted that eating more times a day, in smaller portions, maintains the energy and glucose levels necessary to keep us productive. Thus, working during lunchtime is probably a bad idea. Instead, to do some breaks to eat something healthy during working hours should be seen as a basic need, in order to keep the brain at its maximum.

By exercising we increase our energy and ensure a greater emotional and mental stability. That is why its practice, in the middle or at the end of a day’s work, can be a great way to recover energy, essential for a good work-life balance. Getting started usually takes some effort, but quite often the benefits are immediately felt. Do it, not out of vanity, but rather for the sake of your physical and mental well-being. You will surely find a sport that fits your style and rhythm.

To reduce your sleep hours in order to get more work done is also a bad idea. Our biological rhythm needs the change between work and leisure as it can’t go on working forever, and so we need our sleep to regain energy. Moreover, the greater the brain activity, the greater the need to give the brain some time to organize and process the information collected during the day – which is what happens when we sleep. Reducing sleep hours has an immediate physical impact that we tend to compensate with higher caffeine levels and other stimulants, in order to keep focused. When this becomes a habit, we take this to the next (more worrying) level, when we keep switching between euphoria and apathy. At the end of the day, our body and mind need to rest so much, that we “bury” ourselves in the couch and try not to think about anything else, usually by watching TV. This cycle becomes an unproductive switching between frenetic activity and collapse.

Being able to change some habits and caring for ourselves, both on human and physical terms, is an act of courage that will enhance our ability to face work more productively and manage it without too much stress. You will feel stronger and more focused, will be able to grow your self-esteem and feel secure. Security is essential to prepare us emotionally to face our adversities, especially during the times of crisis we’re living in. Insecurity puts us in a defensive and alert mode, making room for negative emotions that interfere with our ability to manage stress. Anger, frustration, and impatience awaken in us defensive and aggressive behaviors, anxiety and concerns that absorb all our energy and lead us to exhaustion. In some way, it’s up to us to reverse this: exercising; day planning; respecting one’s rest needs; eating well and having some breaks out of the routine are little tips that can help you restore your calm, optimism, humor and joy at work. You may also feel more productive and more confident.

Today’s complex and stressful world demands more of us with more challenging problems. To keep your excellence level, prepare yourself for the next day every day and remember that we are only human, after all.