Switching roles and context several times daily can cause increased stress

Housewife in traditional role cooking

Carol Forsloff--Women often have to play a variety of roles.  They manage the home, care for the children, help plan the family budget, run errands and often work full time.  They are mother, caregiver, club member, community neighbor and worker in some capacity, often outside the home.  That's why there is considerable stress in the lives of working mothers, as research indicates, that comes with changing roles.

A study at Cornell University shows that moving from one role to another in between various social settings that include from home to office, from parent to employee, can be stressful, especially when these changes are made on a daily basis.

Benjamin Cornwell observes in his published paper that “A key paradox of social life is that a rich and supportive social network creates a complex of micro social problems associated with sequencing social interactions, synchronizing schedules and transitioning between contexts. Maybe the secret to understanding health issues like stress is to look at those social connections more microscopically,” he suggests. “It’s not just about how many social ties, or how different they are. It’s about how they are sequenced. This is a new idea in sociological research.”

Much about what folks consider stressful, however, is a matter of perception.  In other words, how we perceive our roles, from mother to pharmacist or our situation, from home to school, for example, has much to do with whether or not we actually experience stress.  A fireman whose daily life is filled with events that some might consider particularly stressful---like running into a burning building---may consider his role and his situation to be filled with adventure and fulfillment.  On the other hand, a teacher with a classroom of young children may view her job as very stressful.  The fireman, because he does not perceive his situation as stressful, will not likely experience the adverse effects ordinarily associated with stress, whereas the school teacher may end up with anxiety, depression and a host of other health problems because of what is considered to be a job filled with pressures that often seem beyond her ability to cope.

Stress is, therefore, not just the role we play or the situation in which we function, but our perception of those roles and situations.  Still, as the present research maintains, the average person finds the shift from one context to another can be taxing.

One of the particular problems related to continuous stress, which may come with context switching as shown by the Cornell research, is the fact that the human brain finds it difficult to absorb new learning when a person is under stress.   Since most of us wear a number of hats, and must switch from task to task, from one context to another, a number of times during the day, if we are faced with having to learn new ideas or methods, we have particular difficulty.  Stress becomes a heavy burden on the worker in that situation, as it creates a revolving door of trouble.  We have stress and have trouble learning, and because we have trouble learning, we make more errors and with the errors comes additional stress.

Stress can also impair physical function and health.  And the more impaired one's health becomes, the more difficult it is to function in various roles and contexts.  This also increases stress.

The key to solving the problems of stress is knowing what triggers it for the individual and to find ways of reducing it.  If changing context repeatedly during the day is particularly stressful, then an individual must examine which of the contexts and/or tasks can be changed in order to reduce the impact of switching from one situation to another, in response to the study presented in this article.

For the person who is under stress from context switching, professionals maintain there are cogent ways to reduce stress.  One is to find personal, quiet time during the day simply to relax, meditate, exercise and put one's mind on those subjects and ideas that are pleasurable as opposed to taxing, so stress can be relieved.  Many people find, for example, that taking that personal time just before switching from one role to another can make a difference in reducing stress.  Mother might find it easier on her multiple responsibilities by spending 15 minutes upon getting home with a cup of tea and some time in a room where she can be alone and simply dust off the work day before proceeding to the kitchen to become the cook, housekeeper and caregiver of children.  Those few minutes could make a significant difference in an otherwise difficult day.  This is, of course, just one example of how the simple act of finding a diversion can reduce stress, especially the kind that requires someone to switch from one role to another in a hurry.

Professionals say that in order to function well, one should reduce stress; but most of us have multiple responsibilities so that it is difficult to avoid the problems that come from those varying circumstances.  Looking for ways to alleviate the result of context switching, or stress, is the way to overcome the problems related to those many roles we all must play from day to day.   But to do this we should have a plan.

That plan has four major areas of focus, experts say.  They include:

1. Tackling the problem
2. Taking care of the body
3. Dealing with emotions
4. Making the world better

What do all these steps mean?  The first step addresses the fact that one must assess and recognize the problem and decide the best way to resolve it.  Does this mean, for example, taking that time out in midday or just after leaving work?  Stress reduction from context switching in daily life can be gained from recognizing a problem may exist and making a decision to do something about it.  One must then focus on the physical needs, the need for rest, to slow down, and to exercise regularly.  Emotions must be dealt with as well.  Stress can be relieved by discussing issues with a counselor or close friend.  Finally we can make the world better for ourselves by focusing on the needs of others, although not to the exclusion of our own.  Redefining our roles can be the bridge to understanding the nature of the roles we play and the value of them.  Often when we value what we do in each situation, and take time to measure that for ourselves, we unconsciously reduce stress because what we value most and take the most pleasure thinking about or doing will by its very nature reduce our stress.

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• It's All About Perception

Conquer stress first before any other New Year's resolution

 

[caption id="attachment_18325" align="alignleft" width="290"] Social worker, likely to have increases in caseloads that causes stress[/caption]

Minimizing or conquering stress is the first step in making sure you are able to meet other New Year's resolution, for as experts remind us:  stress kills and is also responsible for many health problems.

Many people vow to lose weight every year but have trouble doing it.  Others look toward increasing physical activity or finding new ways to meet people or to expand creative outlets.  Yet all of these things can be impacted by stress, for good or ill.

There are a number of ways to reduce stress, experts remind us.  Much of that good information is from health-related sites, like the one managed by the Mayo clinic.  There are also recommendations given by professionals who specialize in helping people resolve emotional issues.

The basics of reducing stress, culled from many areas, include:

1.  Stop bad habits, gossiping, watching negative news and indulging in conspiracy theories and other areas where the emphasis is on the worst behaviors, not the best.

2.  Find like-minded people whose company you enjoy and who offer positive diversions, such as book discussions, visits to museums, dinners out or just a casual evening at home watching a favorite program.

3.  Comedy is a stress-reducer, as research has established.  It also promotes longevity.  If you have a bad moment or bad day, turn the channel away from the negative news to the Comedy Channel instead.

4.  Find time for yourself, even if it's a few minutes throughout the day.  Short snippets of time sandwiched between other activities that require attention, and sometimes involve stress, where you can meditate or relax your mind are important.  Having short intervals throughout the day that allow you to escape the pressures of everyday life is as important as the proverbial eat a number of small meals as opposed to big meals, for the frequency coupled with time allow breaks for the mind to be restored from the stress of its daily chores.

5.  Read a book, watch a play, find ways of creating things that help to restore the mind and heart.  Right-brain activities such as music, drawing and painting are activities that help reduce stress.

So the time that stress strikes, vow to conquer it with as many return "strikes" instead, that offer escapes of the heart, mind and soul that can make way for other New Year's resolutions to come true.

 

Meditation offers ways to find the positive in a negative workingenvironment

[caption id="attachment_19990" align="alignleft" width="300"] Meditation[/caption]

Virginia Cunningham---Most people don’t really control their work environment, and unfortunately, some people find themselves in a negative work environment that can really take a toll over time. While you may not be able to positively affect your work environment, there are some ways you can make going to work less stressful.

One of the simplest and most beneficial ways is to take up meditation. Many people meditate before or after work, which can be very helpful, but meditating during the day is possible for many people – even in the workplace. Meditation during the day can be even more beneficial, as it helps you to get away briefly in the midst of your work.

The Benefits of Meditation

Regular meditation has a variety of health benefits. Most commonly, people that meditate say that they feel more balanced mentally and physically.

Meditating can also help to boost your mood, which is particularly important if you work in a negative environment. Meditation may also boost productivity at work and make you more efficient because of improved mental clarity.

Tips on Meditating At Work

Meditating during the day may not seem possible, but it doesn’t take hours and a perfect space to get the benefits of meditation. You can likely find a place to meditate at work if you want, and you’ll probably feel more at peace and become more productive once you return to work.

Follow these basic tips for meditating at work.

• Use your office during your lunch break if you have a private space where you can close the door and turn the ringer off on your phone. If you can, try playing some soothing music on your computer.


• Find a park or quiet space near your workplace where you can go for 15 minutes on a break or at lunch. This is especially beneficial if you prefer meditating outdoors or don’t have a private office you can use for meditation.


• Try meditating in short bursts for about five minutes in your office if you just don’t have more time during the day. Even closing your eyes for a few minutes and repeating a mantra in your head can help refocus you.

Don’t Contribute To the Negativity

In a negative environment, it can be easy to make negative comments and get wrapped up in the attitude of the office. For many people in negative work environments, making negative comments is really just about going with the flow and fitting in.

While you might want to fit in at your office and get on everybody’s good side to keep from standing out, you don’t want to make yourself feel worse and less productive by going along with too much negativity.

One of the best things you can do in a negative environment is to simply avoid contributing to the negativity. Don’t make negative comments – avoid spending break time or social time with people that are overly negative. Just staying away from the negativity can make a big difference in your day and help you stay positive. 

Add Soothing Elements to Your Workplace

If you have control over your office decorations, there are some easy ways to make your space more soothing – even if you aren’t going to be doing any meditation in your office space. For example, adding natural plants, flowers, and wall fountains to your lobby area or personal office can be extremely beneficial.

Wall fountains in particular are helpful for many people because the sound of running water is very peaceful.

You can’t control everybody’s behavior in your office, and unfortunately, some people are just negative. There’s nothing you can do to change that.

What you can do is make sure you aren’t dragged down by their negativity. Meditating and simply staying above the fray may be all you need to keep your positive outlook and productivity at work.

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Virginia Cunningham is a freelance writer in the Los Angeles area. While working, she enjoys being able to take time away to meditate and refocus on her work day.

Singing to improve memory and health

[caption id="attachment_14949" align="alignleft" width="150"] Alberta Hunter[/caption]

Carol Forsloff - Like to sing, but don't think you should because you don't have a "good voice?"  Or do you think you're too old to belt out that old blues song you used to love?  It turns out singing is as good for your memory as anything you can do as you grow older, so with those health benefits, it's time to sit down and make yourself heard song-style.

Music as a business is tough these days,  as economic troubles place the arts in difficult times.  But then the blues age came into and out of hard times in those roaring twenties that cut through the Depression and came out the other side to the blues artists of today.  Still if you're feeling the blues when times are tough, the best way to revive emotionally, building those mental chains, is to learn to play an instrument and start to sing.

And you're never too old.  Alberta Hunter, the famous blues singer of the 1920's and who wrote songs for Bessie Smith, the legendary songstress of some of the most famous blues songs, was still making music in a lusty voice well through her 80's, with her last song not long before she died, as she approached 90 years of age.  Her voice was clear, and her talk-singing, coupled with the clear notes that came from a still-strong voice showed that age had not dampened the lustrous blues anthems she continued to offer, including for White House functions during the administration of Jimmy Carter.

Experts tell us that singing not only improves memory but lowers stress as well.    The health benefits keep coming, as you continue to sing.

This author gave up singing more than 15 years ago, except very occasionally on long auto trips here and there.  It was that creeping age, that voice inside that said, "You're voice will crack, and then they'll know you're trying to be something you're not anymore."  The inner nudges were disregarded, those nudges that were reminders of a need for music bypassed for the humdrum workaday tasks.

Time passed, and at a local Portland party, a few notes came out unexpectedly,  then were hummed throughout the week for pleasure.  This suggestion to do more became nearly an obsession.  That obsession had come from the desolation without song.    Singing over and over everywhere brought more and more notes to include, some songs to embrace and others to change to suit voice and style.

It's your time too.  If you want to play with music, have a go.  If you want to sing, just for yourself, do it now and don't let that inner voice rob you of one of the best ways to keep moving and youthful.

Sing your song.  You'll remember it, and that song will help  keep your memory  for it, and for other things you love,  to cherish for years to come.