Stress is universal: all people are affected by it in varying degrees. However, the causes and how people deal with stress are different. Stress is becoming more of a problem because of modern workplace pressures and uncertainty. Your goal is to control stress so it does not control you. We can learn about stress by thinking of a violin string. There needs to be a certain level of tension on the string so that it can make music. If the string has no tension, it will not create a musical sound. If it has too much tension, it can snap. Stress through life events creates the tension on the string; people are the string and wood of the violin. People have different levels of abilities to work within and tolerate stress, just like the violin string.

1. 6 Steps to Deal with Stress
Rex Gatto Ph.D., BCC
Stress is universal: all people are affected by it in varying degrees. However, the causes and how
people deal with stress are different. Stress is becoming more of a problem because of modern
workplace pressures and uncertainty. Your goal is to control stress so it does not control you. We
can learn about stress by thinking of a violin string. There needs to be a certain level of tension
on the string so that it can make music. If the string has no tension, it will not create a musical
sound. If it has too much tension, it can snap. Stress through life events creates the tension on the
string; people are the string and wood of the violin. People have different levels of abilities to
work within and tolerate stress, just like the violin string.
Some events that cause tension are:
• employment uncertainty
• uncertain Future
• marriage/divorce
• illness
• financial problems
• change
• workload - deadlines
• lack of support
• continual conflict
Some effects of tension are:

2. • tight neck muscles
• churning stomach
• increased blood pressure
• headaches
• ulcers
• anxiety
• increased alcohol or tobacco use
• clenched fist - clenched jaw
Today’s workplace is filled with stress because of: change, uncertainty and economic
fluctuations. Psychologists are seeing many people with stress related problems because of
employment and unemployment uncertainty. For each person, we need to identify the causes of
stress and how to manage it.
The following steps will help you in managing your stress:
1. Identify your causes for stress: for example workplace uncertainty, time, family, money,
work-related conflicts, too many demands or self-doubt.
2. Identify your actions/signs of stress; for example, short-tempered, not finishing projects,
feeling overwhelmed, angry, blaming others, withdrawing.
3. Find ways to lessen stress: voice the unexpressed, discuss causes of stress with a friend or
write out the causes. Reread the written causes, underline important issues, and develop
an action plan. Instead of worrying about statements that you have already made in
anger—control your worrying by working out a best/worst case scenario. When you
define a worst case, you can then figure out how to deal with it. You can also realize that
a best case may be the outcome. Either way, you have mapped out the consequences of
your angry statement and, by doing so, can eliminate the worry and feel in control.
4. Be honest with yourself — don’t try to accomplish more than what is possible in a given
period of time.
5. Take at least 15 minutes of uninterrupted time for yourself daily. Leave your immediate
work area and take a brief walk outside or have an informal discussion with a coworker.
These activities can relax you and even enhance productivity.
6. Tension Discharge Rate: Find an approach for releasing stress: take a walk, read, do deep
breathing exercises, listen to music.
You can control stress instead of letting it control you by controlling your thoughts and attitudes
toward situations and people.
Rex Gatto Ph.D., BCC
President
Gatto Associates LLC.
412 344-2277 (Office)
www.rexgatto.com
rex@rexgatto.com