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STRAIGHT TALK ABOUT STRESS AND HOW YOU CAN MANAGE IT.
We have had numerous requests for information about stress and the trucking profession. We hope that you will find some valuable information in the following article. As always, we invite (and really enjoy) all the comments, questions, and suggestions we get from all of you.
JUST WHAT IS STRESS, ANYWAY?
Stress is the internal "early warning system" that alerts you to danger and starts a chain of events within the body that prepares you, mentally and physically, to "fight or flee" a threatening situation. The heart beats faster, blood pressure rises, and powerful hormones are released into the bloodstream. All of these things occur in the body in a matter of seconds and you are usually not aware of it.
WHAT IS TOO MUCH STRESS?
A certain amount of stress and tension is normal and to be expected as we go through our daily lives. It occurs, to some degree, every time you make a decision, face a problem, or make a change. Each person will react differently to the same source of stress. Some will react more quickly or intensely than others. Your reaction to a stressful situation will depend on your perception of the situation.
WHAT CAUSES STRESS?
Well, this list could be endless, but for simplicity's sake, we will identify some general causes. You may be surprised to find that you create a lot of your own stress. (Are you starting to see a pattern here?)
SUPERMAN COMPLEX: You try to do the impossible, creating your own tension and stress. You are overly competitive, impatient, and often hostile. You set unrealistic goals to reach and then mentally beat yourself up when you fail. People in this category often find themselves in a constant state of stress. It will eventually take it's toll on your mental and physical health.
THE WORRY WART: You identify problems but don't do anything about them. Unhappy marriage, dead-end job, overbearing boss, all cause stress. But the stress will remain until you do something about the problem. You feel the pressure, it is unpleasant, and you can gradually become accustomed to it. BUT THE PROBLEM IS STILL THERE. You don't acknowledge the unhappy relationship because it may mean ending it. You stay in the dead-end job because you are afraid of change. You may not even know how to solve the problem or where to go for help. So you do nothing.
THE MEDIATOR: You try to keep everyone happy( The dispatcher, the shipper, the receiver,the spouse). Often you sacrifice yourself trying to meet everyone else's expectations for you.. You push yourself beyond your limits, you risk your own safety, health, and general well-being. You don't complain (well... maybe a little). You are cooperative and resist expressing emotions, especially anger. Unexpressed emotions will also take their toll, mentally and physically.
Everyone of us experiences stress every day. It may be come from an outside, uncontrollable cause such as: getting tied up in a traffic jam when you are already running late, having a flat tire or another expensive engine repair that you just can't afford. But how you chose to see and deal with the problem can determine how long the stress lasts, and how much of a toll it takes on you.
Those of you who recognize your personality type or behaviors in the above descriptions have the ability and control to reduce the amount of stress you endure. Again, it is how you perceive the situation and how you choose to deal with it.
There are many of us who have become so accustomed to stress that we don't even realize we are stressed.
SYMPTOMS OF STRESS:
MENTAL/EMOTIONAL: Feelings of hopelessness, anxiety, depression, insomnia, sleeping too much, fatigue, loss of sex drive, tearfulness, inappropriate or misdirected angry outbursts. This group of symptoms most often occurs in the WORRY WART.
PHYSICAL: Grinding your teeth, unexplained muscle stiffness, frequent headaches, heartburn, nausea, diarrhea, back pain, abdominal pain, frequent illnesses, chest pain or heart palpitations,dizzy spells. These symptoms are most common to the SUPERMAN and the MEDIATOR.
BEHAVIORAL: avoiding particular tasks, not completing tasks, discontentment with a job you previously enjoyed, sleep disturbances, overeating, loss of appetite, substance abuse (drugs and/or alcohol), blaming, criticizing, ridiculing loved ones and co-workers. These symptoms are common to ALL types when the stress is chronic or long term.
Let's take a closer look at JOB-RELATED STRESS. We all know how much the trucking industry has changed and that new or additional pressures have been placed on company drivers as well as the independent O/O. Then there are the mergers, downsizing, and (believe it or not!) information/technology overload. Job-burnout can destroy the most dedicated trucker (or any other professional for that matter) to the point that they walk away from the industry they love. With nothing to show for it but ulcers, and a bad attitude. Job-burnout happens in stages and it may be intermittent in the later stages.
Stage 1- You love your job, you feel energized as you meet new challenges. If your energy is not replenished in some manner though, (recognition, raise, promotion, increased self-esteem) it's "all down hill from here".
Stage 2-Much like your rig, if you are not well cared for and maintained, you begin to break down. You are always behind in your work. There is never enough time to get it all done. You are always tired. You avoid work or decisions about work. Your productivity and drive drops.
Stage 3-This is where the symptoms described above start showing up. Your job now starts impacting your personal life.
Stage 4- If you are awake, you are thinking about work (and it's not a pretty picture). You may start thinking of quitting or escaping in some manner. And that is not always a bad thing. At least you are attempting to reduce the stress you are currently experiencing.
Stage 5- This is the stage I refer to as "CRASH & BURN". You are experiencing constant fatigue, constantly feel pressured, you may be experiencing physical illness' one right after the other, or have a higher rate of injury. In this stage, some will turn to drugs and/or alcohol, while some may experience a total mental breakdown.
If you recognize yourself in stages 3 through 5, you are in trouble. This is the period where you may require professional help to work through the situation and identify ways to relieve the stress you are dealing with.
STRESS WEAPONS
There are many valuable tools you can use to battle stress. You can pick or choose which ones you will use for any given situation. No one experiences or reacts to stress in the same manner with each situation. If we did, it would be a lot easier to know what to do each and every time. The tools identified below are related to the type of stress you are experiencing and the symptoms described earlier. The solutions can be used in any combination that works best for you. The important thing to remember is that they don't work if you don't use them!
Emotional:
1. Determine the source of the stress. Is it really job dissatisfaction you are experiencing or are you allowing an unhappy personal relationship affect the rest of your life. Knowing where the stress is originating from is a key factor. You may have to resort to some real soul searching to determine what is actually the root of the problem.
2. Make yourself aware of the things you say during stressful times. Does what you say reduce or increase the stress you feel? Do you explain to the dispatcher why the load he has lined up for you is unrealistic, or do you simply hang up and grumble to yourself and others about how stupid he is? You may feel better by calling him names, but you have done nothing to solve the problem so the stress remains and progresses.
3. Learn new response techniques. Pick one feeling or emotion and find a different way of responding to it. This takes time, practice and an effort on your part to stick with this plan. Responses are often habitual and old habits are hard to break. You may need to step back from a situation long enough to give yourself a ‘mini pep talk'. Something like this may help- "O.K.> Self, dispatch has screwed up again. Calm down, take a deep breath, and think. What is the plan I have for dealing with this situation? Oh yeah, I remember...." Then put that plan into action. Even though you may not be able to fix the dispatch problem, you will reduce the stress you feel because you have chosen to think differently about the situation and react in a positive manner. As you learn to use this tool for one emotion, it will become easier for you to incorporate this tool for other situations. If you make an honest effort to stick with this way of thinking, it will eventually become second nature to you.
4. Avoid unrealistic thinking and expectations within yourself. When you use words like "must", "should", and "have to", you are setting up unnecessary pressure for yourself. "I'll try", "I'll do my best", etc. will allow you to do what you can with what you have and not feel like a failure if all does not go well. You will have the satisfaction of knowing you did the best you could and your self esteem will remain intact.
5. Talk to others. Family, friends, co-workers, and/or professional counselors. Explain the stressful situation and how you handled it. Ask for feedback on what you could have done differently and then LISTEN. Don't make it a gripe session, state the true facts and your feelings. Allow the person you are talking with to respond without interruption, and think about their answer before you respond back. Don't automatically dismiss their advice or start shooting down their theory until you have really thought about what they have said. They may have some valid ideas that just need a little fine tuning on your part.
Physical:
1.Exercise. Find something you really like and do it as often as possible. Walking, park a little farther away than usual and walk with to the restaurant instead of trying with to find the closest space you can. Ride a bike, I've seen several drivers carry bicycles secured with to the back of the cab. Work outs are now more available than ever as more truck stops provide weight-lifting and exercise areas for the drivers. Swimming, spend a few extra dollars when staying in motels and try with to pick one that offers a pool. This form of exercise can be done easily even by the most out of shape person. Another benefit of exercise is the release of hormones called endorphins. It is the body's natural high that you experience after exercise.
2. Relaxation techniques are tools used by some for stress relief. Some examples are: yoga, mental imaging, self-hypnosis, and meditation. 3-5 minutes several times a day may be all it takes with to boost your ability with to handle stress appropriately.
3. Diet. Limiting your intake of caffeine, sugar, and alcohol and increasing your intake of vitamins and minerals are great for battling stress. Magnesium can decrease anxiety, brain overload, and confusion. B vitamins help prevent depression and irritability. They also help cells convert fats and carbohydrates into energy. Iron increases energy and concentration ability by carrying oxygen with to brain tissues. The Antioxidants ,(E, C, and Beta-Carotene) strengthen the immune system of the body. Chocolate has the ability with to cause production of the beta-endorphins in the brain which can make you feel better temporarily. A low-fat diet also boosts your immune system. A high-fat diet increases your vulnerability with to infections and diseases. Some people respond with to stress by eating. This may happen because the physical act of sucking, chewing, and sipping release soothing hormones with to the brain. Stress also decreases nutrient absorption. So when you are stressed, your body may actually require more food than usual because it is not getting the full nutritional value of what you are eating.
Behavioral:
1. Time management is an important tool in the battle against stress. Make a list of daily activities. Be sure with to schedule some relaxation time too. Make your goals realistic. Don't set yourself up for failure by scheduling more than you can accomplish. By leaving some open time, you are ready for the unexpected little snags that can stress an already overloaded schedule.
2. Concentrate on improving relationships. When people are satisfied with their friendships, marriage, and spiritual lives, they feel happier and more fulfilled. This leaves your ability with to concentrate available for the day with to day stress of everyday life.
3. Develop your own talents and creativity. Exploring new experiences and challenges stimulates your creativity and self-esteem.
4. Get professional help. While this may be difficult with to do while on the road, there are many truck stops that offer ministries. This doesn't mean that you have with to be a religious person, but you can always be assured of a compassionate, listening ear. Chaplains are non-judgmental and have advice with to pass on that may be of benefit with to whatever you are experiencing in life at the time. Just the simple act of relaxing and talking about your problems with to someone is a stress reliever, even if the session doesn't solve the actual problem. If you are experiencing the symptoms of burn-out as described above, you may need with to make the time with to seek professional counseling in the area of your concerns. Marriage counseling, addiction counseling, or other types of professional help may offer you some insights with to yourself and others that you will find useful in dealing with stress. There is nothing with to be embarrassed about by saying "I need help with this." If you had with to physically carry a heavy load, you would ask for help. The same goes for a heavy emotional load.
5. Pet therapy has been proven, through several studies, to improve mental and physical health. Spending time with a pet can lower blood pressure, reduce heart rate, reduce stress, and decrease healing time. People who care for pets also get more exercise simply from caring for and walking their pets. Caring for a pet can make a person feel good just because they have something that loves them unconditionally and that depends on them totally. They can increase your sense of self-worth which certainly benefits your overall health.
Keeping you safe, healthy and on the road.
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Keeping you safe, healthy and on the road.
Visit us at
Answer
Did you say more than a mouthful on the STRESS symdrome.Great info thanx for posting something on this matter.
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