April is “National Stress Awareness month!”
By Chief Sam DiGiovanna
Stress, like water, seems to seep into every level of our life, and April is National Stress Awareness Month. What makes stress even worse is that it’s very unhealthy in many ways. In fact, it’s so dangerous stress needs to be addressed and reduced. You may be surprised by the number of stressors in your life that you can eliminate!
Develop a Stress Incident Action Plan (IAP) for yourself. Here’s how it works. Simply choose one thing to commit to each day that you can accomplish in three to five minutes to mitigate stress during your workday.
Bryan Robinson, Ph.D. suggests a max of five minutes of chill a day can have mental and physical benefits to keep you engaged, calm and energized on the job. These short work breaks lead to higher job engagement and performance as well as better sleep, increased immunity, lower blood pressure, improved digestion and increased emotional well-being.
In fact, research from scientists at North Carolina State University shows the value of Micro chillers or taking what the researchers call Microbreaks throughout the workday. These short breaks—recommend five minutes or less—are effective energy management strategies as simple as stretching, walking up and down stairs, gazing out a window at nature, snacking or having a five-minute mindful meditation.
Just Say No! Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Avoid people who stress you out. If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship. If traffic gets you uptight, give yourself more time.
If something or someone is bothering you, communicate your concerns in an open and respectful way. Be open minded and compromise. When you ask someone to change their behavior, be willing to do the same. Manage your time better. Poor time management can cause a lot of stress. You can practice breathing, yoga or other relaxation techniques.
I wish I could cover all your stressors and provide remedies, but that is certainly not my expertise. So, for additional stress reduction information and stress reduction visit or contact a licensed qualified therapist.
Remember, relax… life is short!
Sam DiGiovanna is a 40-year fire service veteran. He started with the Los Angeles County Fire Department, served as Fire Chief at the Monrovia Fire Department, and currently serves as Chief at the Verdugo Fire Academy in Glendale, Calif. He also is a consultant for Lexipol Fire Services www.lexipol.com