CHANGE CAN BE A STEPPING STONE INSTEAD OF A STUMBLING BLOCK


Feeling Overextended? Here's How to Survive 'Survivor Shock'
By Mark Gorkin

In this era of downsizing, in which everything from the size of your workforce to the annual budget comes under the ax, programs and agencies are straining to meet the expanding needs of clients, members and the community. Diminished human and financial resources often mean that overextended staff is left behind to pick up the emotional pieces and unfinished projects.  Turbulent transitions can easily induce a state of "survivor shock."

Are you or is your organization heroically still trying to be all things to all people?  Or has your personal or group battle cry become, "Do your eight and hit the gate, nine-to-five and stay alive?"  Consider these questions to assess your potential for exhaustion, apathy, cynicism or callousness in these lean and mean times.

Are you:


Beware.  The challenge in coping with stress is both to go with the flow and know when to say "no" to taking on too much work.  And believe it or not, there are some simple things you can do to survive, if not thrive, in these turbulent times.

PSYCHOLOGICAL HARDINESS

In the early `80s, as AT&T went through its much-publicized break-up, a group of psychologists studied a number of the company's executives.  The researchers discovered that certain executives were susceptible to physical and emotional illness or disruption, while other execs demonstrated "psychological hardiness."  Despite the transitional trauma, these hardy souls displayed what I call the "4Cs" of masterful coping, which are crucial to survival in any professional field:

Commitment.  While invested in the company's reorganization, the hardy executives were also committed to and nurtured by family, friends, religious practice, recreation and hobbies.  As I like to say: Fireproof your life with variety.

Control.  The psychologically hardy had a realistic and less rigid need for control; they were able to let go temporarily of turf and status to reassess shifting organizational players, and overt and covert rules and boundaries.  Not only did these hardy executives create a valuable vantage point for surveying to overall changes, but their patience and flexibility were eventually rewarded with solid positions.

Change.  Flexible and visionary executives did not harbor false hopes or illusions about the future.  They quickly grieved their sense of loss and were ready to explore the unknown.  This allowed them to see change as a stepping stone, not a stumbling block.

Conditioning.  Finally, the most psychologically hardy individuals engaged in regular physical exercise, which enhances mental sharpness and endurance as well as releases hormones called endorphins, the body's natural pain killers and mood relaxers.

NATURAL SPEED

Everyone knows the dangers of overwork and job burnout, but sometimes it seems unavoidable in our fast-paced, limited-budget work world.  It is important to remember that stress can be managed and brought under control.  The following steps and strategies not only will help you cope in times of transition, but will provide ongoing fuel for expanding your energy and confidence.  Try this formula for natural SPEED: Sleep, Priorities, Empathy, Exercise, and Diet.

Sleep.  Don't be cheap with your need for sleep.  It's nature's way to ebb and flow.  Burning the candle at both ends working hard and partying hard, while hardly relaxing will definitely invite an energy meltdown.

Priorities.  Do you try to do it all perfectly?  Sounds like you're driven not by goals and objectives, but by egoals. Use feedback from patrons, members, and colleagues to distinguish what's urgent and important.  Only urgent things must get done NOW.

Empathy.  Time and task-driven organizations often overlook the potential for staff meetings for emotional sharing and team rejuvenation, especially in times of loss and transition.  During these meetings, ask for what you need. Give up the John Wayne or Rambo style of stress management.  Strong, silent types get a lot more ulcers than Oscars!

Exercise.  Twenty to thirty minutes of aerobic exercise such as brisk walking, jogging, swimming, dancing, or biking three to four times a week does good things for your physical health as well as improves your mental state. In times of transition at work, exercise helps you feel grounded when everything's up in the air; there's a beginning and end point to the routine, which provides a tangible sense of accomplishment and control.

Diet.  When your organization is being downsized, it's easy for stressed employees to go up a waist or dress size. Clearly, physical exercise is not the panacea for a nightly run to the pizzeria.  Not only does a diet high in fat and cholesterol clog your arteries, but excess fats and simple sugars dull the mind.  So, if you are using fats and simple carbohydrates to eat and numb your stress away, reconsider.

In these transitional times, being a survivor is not enough, cultivate your energy, integrity and capacity for limit setting and empathy.  Give to your organization while not forgetting to give to yourself the dynamic balance for a masterful life.

Mark Gorkin, the "Stress Doc," is a national trainer, consultant, and speaker on stress, conflict resolution, team building, humor and creative problem solving.

This article was first published in the Cultural Alliance of Greater Washington's newsletter, "Arts Washington." 

For more information on this topic or to schedule an appointment, contact the Civilian Employee Assistance Program Counseling and Referral Service (CEAP C/RS) on (202) 433-0087 or outside the local dialing area you may use 1-800-995-9791.

 

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