MAYO CLINIC
April 2004 (Vol. 11, No. 1)
Executive stress
Stress is chief among executives' health concerns

Physicians at Mayo Clinic say more and more executives admit that stress is affecting their jobs, family life and health. Start with an unpredictable economy, pressure to maintain profitability and increased responsibilities. Add concerns about travel and workplace security, and you've got a pressure-cooker environment. "It's no wonder that stress is high on the list of executive concerns this year," says Dr. Christian Van Den Berg, chair of Executive and International Medicine.

Van Den Berg and his colleagues see about 2,500 executives a year through the Mayo Clinic Executive Health Program in Jacksonville. The program offers a comprehensive one- to two-day medical evaluation for busy professionals.

Not all stress is bad. Whether you're an executive or not, some degree of stress is a necessary part of life. Stress can be positive when it provides motivation to achieve your goals, Van Den Berg says. "However, when you have too much stress, or it lasts too long, it can be harmful to your health."

Taking a stress inventory can help you reduce stress by pinpointing the cause. Trouble on the job, the death of a loved one and personal injury are obvious, but daily hassles and demands are easy to overlook. "Persistent little things like commuting, unproductive meetings, too many commitments and family arguments can wreak more havoc on your health over time than the intermittent big things,"
Van Den Berg says.

He suggests people keep a stress journal, listing all the demands on their time and energy for one week. Once the stressors are identified, there are four ways to cope: Accept the situation, avoid it, alter it or adapt to it.

"Focus on changing the things you can and accepting the things you cannot," Van Den Berg says. In addition, try:

* Relaxing
* Relabeling
* Regular exercise
* Humor
* Strengthening or establishing a supportnetwork
* Making more personal time

Relaxing can reverse the physical effects of stress and make a person feel better, think better and perform better. Van Den Berg suggests people relax half an hour each day.

Attaching negative labels to too many situations makes life seem gloomy. Van Den Berg suggests relabeling situations with a positive outlook. Instead of thinking, "No one communicates," try, "I'll open the channels of communication." Instead of thinking, "It's not going to get better," think, "I'll give it one more try."

Aerobic exercise reduces stress by increasing the body's production of natural painkillers (endorphins). It also increases oxygen to the brain, which releases tension from muscles. Physical activity also provides a time out from stressful situations.

Laughter is an "inner upper," Van Den Berg says. "People should allow themselves to experience moments of joy without feeling guilty."

And don't forget the power of friendships. Studies of people who remain happy and healthy despite many life stresses conclude that most have very good social support.

Activity overload is a source of stress in many people's lives. Carve more personal time out of your busy life. Prioritize your activities and cut out low-priority ones and any that are not necessary, enjoyable or satisfying. The result: more time alone, or more time to do the things you really enjoy.

"You cannot eliminate all the stress in your life, but you can learn to deal with it actively and effectively," Van Den Berg says. "Stop thinking of stress as something that just happens to you. Instead, take charge of your stress and turn it into a positive force in your life."