Everett, Wash.
Published: Sunday, June 28, 2009

Chillax, Already

Job No. 1 for fraught jobseekers is to learn to lower the stress.

By Melanie Wanzek
CTW Features

 Is the economy giving you gray hair and sleepless nights? You’re not alone. But it’s possible to reduce your stress level, and learning to keep your cool may be just as important as finding a new job or performing well in the one you have.

Almost half of Americans say they are increasingly stressed about their ability to provide for their family’s basic needs, according to the American Psychological

Association’s 2008 Stress in America survey. Eight of 10 say the economy is a significant cause of that stress. Add the worry of finding a new job after another round of layoffs and it’s no surprise that anxiety is on the rise.

“With the deteriorating economy dominating the headlines, it’s easy to worry more about your finances than your health,” said psychologist Katherine Nordal, APA’s executive director for professional practice. “If Americans continue to experience these high levels of stress for prolonged periods of time, they are at risk for developing serious illnesses.”

The problem isn’t that people aren’t addressing the stress – it’s that they’re looking in the wrong places, such as food, alcohol, smoking and shopping. To beat stress, check out these four areas for some quick tips.

Get active. Fitness is an important ingredient in fighting stress from the workplace or job hunt.

“When you exert yourself, whether it be resistance training or cardiovascular exercise, you elevate your heart rate and raise endorphins,” said Jerry Murphy, a personal trainer at Northwestern University’s Sports Pavilion Aquatics Center. “The raising of endorphins has a hormonal impact that tends to raise spirits and produce a positive change, which can take away despair, depression and anxiety.”

Murphy recommends finding exercises that you can do in short bursts, such as running up and down a few flights of stairs or doing squats, toe raises or isometric exercises. “They will elevate your spirits and clear your mind,” he said. One exercise Murphy suggests is putting your hands under the base of your chair, pulling up as hard as you can for 10 seconds and then relaxing for five seconds before repeating.

This can help relieve tension in your shoulders and upper back.

Activity can include anything you love, such as gardening, taking long walks, swimming or yoga. The key, Murphy says, is to find something you enjoy. “It should be called relaxing out, rather than working out,” Murphy said. “Do something that is a relief or enjoyment activity for you. That’s what people really need to search for. Do a variety of things until you find what works for you.”

Be healthy. When faced with stress at work or extra time at home, it’s easy to skip meals or overeat out of boredom. However, it’s important to structure balanced meals into your schedule and be conscious of what you put in your body.

“Healthy eating plays a crucial role in your ability to withstand times of extra stress and anxiety,” said Marisa Moore, spokeswoman for the American Dietetic Association.

“Carbohydrates, protein, fat, vitamins and minerals are all important for energy, mental acuity and emotional stability.”

Rather than turning to sweets for an emotional release, Moore suggests creating nutritional snacks to satisfy your cravings. Resist mindless eating in front of the computer and instead take time to enjoy each bite. To satisfy a sweet tooth, try fresh fruit, a half cup of low fat chocolate pudding or yogurt. For salty, she recommends an ounce of lightly salted almonds, roasted edamame or soy nuts, or whole grain pretzels. If you are looking for something savory, consider string cheese and marinara sauce, wasabi spiced nuts or chili spiced popcorn.

Also think about how your nutrition affects your energy level. Avoid excessive amounts of caffeine or sugar, which result in an energy low after the initial boost. They can also contribute to poor quality of sleep, which can add to overall anxiety and stress. Try to eat small, frequent meals that include protein and fiber-rich carbohydrates to keep your energy level steady. One snack option, Moore says, is whole grain crackers with hummus, peanut butter or low fat cheese.

Be out there. Social contact is more important than ever when you’re feeling anxious. “Hit the beach when it’s warm, bicycle if you’re into that, do sports or backyard barbecues with the neighbors,” said Thomas Suk, a counselor at Springtree

Counseling in Evanston, Ill. “Just don’t hide. Stay connected, and don’t feel shame if you just lost a job like a million other people did.”

Nicholas Nigro, author of “No Job? No Prob!” (Skyhorse Publishing, 2008), says it boils down to actively exploring all your interests. Use any free time you have to try painting, writing or another hobby and get to know others who enjoy the same things.

It’s important to schedule time in your day to get away from work or the job search.

“To relax, take a book and read it in the great outdoors, visit a body of water, watch entertaining things on YouTube, drink green tea or other relaxing beverages, ride a bicycle or take your dog to the park,” he said.

Nigro adds that these relaxation techniques can ease your mind while also potentially helping a job search. “I know numerous people who have walked their dogs and met all kinds of people who work in different places,” he said. “Even when you’re doing things that are relaxing, it’s a good way to beat stress and potentially get your next job.”

Be real. If you’re feeling stressed or anxious, don’t hesitate to find personal support.

Tell someone who loves you, such as a close friend, spouse, sibling or parent what you’re going through and that you need help during this tough patch. “This is no time to be shy,” Suk said. “Ask them to hear how you are doing personally, spend time to listen and encourage you. This is not your coach but someone who can hear your feelings on it all and help you sort them out.” Suk recommends finding someone who you will see on a regular basis to keep lines of communication consistent. For workplace advice or help in the job search, find a different person to be your coach or career counselor.
© 2009The Daily Herald Co., Everett, WA