Ch. 11 Occupational and Environmental Stress

choosing a career

"Choose a job you love," according to an anonymous sage, "and you will never have to work a day in your life." Not everyone is so fortunate or far-sighted. Perhaps you already have a clear idea of which profession interests you, but you also may not have a clue. Most college campuses have career development and job training centers meant specifically to prepare you for the professional world. Take full advantage of them. Online tools also can guide you through the process of self-discovery. Questions, quizzes, and personality assessments can't tell you what your perfect job would be, but they can help you identify what's important to you in a career, what you enjoy doing, and where you excel. Stress Reliever-Brainstorm Your Future Make a list of things you are interested in and the classes that have engaged you most. Think of possible jobs based on items from the lists you have made. They could be jobs you've heard about or ones you formulate based on your interests. Perhaps you'd like to be a part of a start-up, care for animals, design sports gear, or launch a go-green initiative. Continue to add to and edit your ideas in as much detail as possible. Once you have identified some specific careers, gather information online on everything from job descriptions to average salaries and estimated future growth. This will also help you figure out the practical priorities: How stable is the field you are considering? Are you comfortable with the amount of risk? Is the salary range acceptable to you? Will you have to relocate for training or better job opportunities? How will this affect your family?

burnout

-A state of physical, emotional, and mental exhaustion that occurs when workers or caregivers feel overwhelmed and unable to meet constant demands. Burnout may be the result of unrelenting stress, but it isn't the same as too much stress. Stress, by and large, involves too much: too many pressures that demand too much of you physically and psychologically. Stressed people can still imagine, though, that if they could just get everything under control, they would feel better. Burnout, on the other hand, is about not enough. Being burned out means feeling empty, devoid of motivation, and beyond caring. People experiencing burnout often don't see any hope of positive change in their situations. If excessive stress is like drowning in responsibilities, burnout is being all dried up. While you're usually aware of being under a lot of stress, you don't always notice burnout when it happens. Anyone who feels overworked and undervalued is at risk for burnout. This state of physical, emotional, and mental exhaustion occurs when workers or caregivers feel overwhelmed and unable to meet constant demands. Mothers and managers, firefighters and flight attendants, teachers and telemarketers may feel the flames of too much stress and not enough satisfaction. Many people, especially those caring for others at work or at home, get to a point where there's an imbalance between their own feelings and dealing with difficult, distressful issues on a day-to-day basis. The result has been called compassion fatigue. If they don't recognize what's going on and make some changes, their health and the quality of their work suffer. You may be burned out if: Every day is a bad day. You're exhausted all the time. The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming. You feel like nothing you do makes a difference or is appreciated. You have frequent headaches, back and muscle pain, and other symptoms. You feel increasingly negative, cynical, helpless, trapped, defeated, or detached. You begin to isolate yourself from others. You procrastinate, skip work, avoid responsibilities. You turn to food, drugs, or alcohol to cope. Is It Stress or Burnout? Stress vs. Burnout Stress: -Characterized by overengagement -Emotions are overreactive -Produces urgency and hyperactivity -loss of energy -Leads to anxiety disorders -primary damage is physical Burnout: -characterized by disengagement -emotions are blunted -produces helplessness and hopelessness -loss of motivation, ideals, and hope -leads to detachment and depression -primary damage is emotional

occupational stress

-Occupational stress=The distress related to any aspect of a job that can take a physical or psychological toll. -Occupational stress refers to distress related to any aspect of a job. Its economic costs may be as high as $300 billion a year. Its personal costs include digestive ailments, cardiovascular disease, and other health problem as well as anxiety, depression, and other psychological conditions. Both life stress and job stress are higher when one or the other is present. -According to a recent study, work stress may actually shorten Americans' life spans by nearly three years. People with less education are much more likely to end up in jobs with more unhealthy workplace practices that cut down on life expectancy. Those with the highest educational attainment are less affected by workplace stress than individuals with the least education. Blacks and Hispanics lose more years of life because of work than whites, and women generally fare better than their male counterparts. Across all groups, unemployment, layoffs, and a lack of health insurance are the factors that exert the biggest influence. Low job control was the next biggest factor for both men and women, followed by job insecurity in men and shift work in women.

climate change

After years of doubt and debate, leading experts agree that the buildup of greenhouse gases is changing climate and weather patterns in new and potentially dangerous ways. Climate change can imperil health directly—for example, as a result of floods or heat waves—and indirectly—by changing the patterns of infectious diseases, supplies of fresh water, and food availability. As the planet continues to warm, infectious diseases—particularly mosquito-borne illnesses such as malaria, dengue fever, yellow fever, and the zika virus—may spread to more regions. Why is our planet getting warmer? Figure 11.3 shows the normal greenhouse effect: Certain gases in Earth's atmosphere trap energy from the sun and retain heat somewhat like the glass panels of a greenhouse. Greenhouse gases include carbon dioxide, methane, and nitrous oxide, produced by human activities, livestock, the decomposition of organic wastes, and agricultural and industrial processes. These emissions enhance the normal greenhouse effect, trapping more heat and raising the temperature of the atmosphere and Earth's surface. Check-In How concerned are you about climate change as a threat to your health? To others on the planet? To the next generation?

noise

Although you may not think of it in the same way as polluted air or water, noise is a common environmental stressor—and one that may well affect you on a daily basis. The healthy human ear can hear sounds within a wide range of frequencies (measured in hertz), from the low-frequency rumble of thunder at 50 hertz to the high-frequency overtones of a piccolo at nearly 20,000 hertz. High-frequency noise damages the delicate hair cells that serve as sound receptors in the inner ear. Damage first begins as a diminished sensitivity to frequencies around 4,000 hertz, the highest notes of a piano (see Figure 11.4= risk of injury at 90 dB, injury beginning at 120 dB) Although there is limited research, audiologists (who specialize in hearing problems) report seeing more cases of noise-induced hearing loss in young people. As many as one-quarter of college students may suffer mild hearing loss, including some who believe their hearing was normal. This loss could be the result of use of personal music devices such as MP3 players and extended use of earbuds, the tiny earphones that deliver sound extremely close to the eardrum. Regular use of over-the-counter painkillers also can lead to hearing loss, especially in younger men. Prolonged exposure to loud sounds (the equivalent of a power mower or food blender) or brief exposure to louder sounds, like rock concerts (which can be as loud as an air raid siren) can harm hearing. The dangers to your hearing depend on how loud the music is and how long you listen. Because personal music players have long-lasting rechargeable batteries, people—especially young ones—both listen for long periods and turn up the volume because they feel "low personal vulnerability" to hearing loss. As long as the sound level is within safety levels you can listen as long as you'd like. If you listen to music so loud that someone else can hear it two or three feet away, it's too loud. For safe listening, limit listening to a portable music player with earphones or earbuds at 60 percent of its potential volume to one hour a day. At the very least, take a five-minute break after an hour of listening and keep the volume low. Early symptoms of hearing loss include difficulty understanding speech and tinnitus (ringing in the ears). Brief, very loud sounds, such as an explosion or gunfire, can produce immediate, severe, and permanent hearing loss. Longer exposure to less intense but still hazardous sounds, such as those common at work or in public places, can gradually impair hearing, often without the individual's awareness. Stress Reliever-How to Protect Your Ears: --If you must live or work in a noisy area, wear hearing protectors to prevent exposure to blasts of very loud noise. Don't think cotton or facial tissue stuck in your ears can protect you; foam or soft plastic earplugs are more effective. Wear them when operating lawn mowers, weed trimmers, or power tools. --Give your ears some quiet time. Rather than turning up the volume on your personal music player to blot out noise, look for truly quiet environments, such as the library, where you can rest your ears and focus your mind. --Beware of large doses of aspirin. Researchers have found that eight aspirin tablets a day can aggravate the damage caused by loud noise; twelve a day can cause ringing in the ears (tinnitus). --Don't drink in noisy environments. Alcohol intensifies the impact of noise and increases the risk of lifelong hearing damage. --When you hear a sudden loud noise, press your fingers against your ears. Limit your exposure to loud noise. Several brief periods of noise seem less damaging than one long exposure. *A rock concert can produce sounds louder than a jackhammer or thunder clap.

causes of occupational stress

Among the factors that contribute to occupational stress are the following: -A sense of powerlessness. Secretaries, waiters and waitresses, middle managers, police officers, editors, and medical interns rank among the most highly stressed workers because they must constantly respond to others' demands and deadlines yet have little control over the situation. Psychological demands combined with low control or decision-making ability over one's job lead to job strain and health problem such as high blood pressure. -Workaholism. People obsessed by their work and careers can become so caught up in racing toward the top that they forget what they're racing toward and why. In some cases they throw themselves into their work to mask or avoid painful feelings or difficulties in their own lives. -Aggressive or demeaning treatment. Despite stricter policies banning sexual harassment and discrimination, some companies tolerate comments and jokes that range from insensitive to upsetting. Harassment and intimidation have been shown to trigger the stress response and its harmful consequences. -"Stress overload." Health professionals, social workers, and other caregivers may become overwhelmed or drained by interactions with individuals who are sick, disabled, or in great need. In other fields, it can be the result of pressure to perform to meet rising expectations but with no increase in job satisfaction. -Long hours. Employees who work 60 or more hours report less sleep and exercise, more work-family conflict, and more difficulty in trying to maintain their households. See Figure 11.1 for some environmental causes of workplace stress. Figure 11.1 caption: Stressors in the workplace. Are there any steps you can take to make your workspace less stressful? If you don't have the authority to do so, how can you inform those in charge of the problem? Fig. 11.1 list of environmental causes of workplace stress: -poor lighting -loud background noise, such as music, traffic noise, or conversation -chairs or desks that cause discomfort or repetitive strain injuries -unhealthy air, including pollution, smoke, or unpleasant smells -overcrowding or workstations in close proximity to others -uncomfortable climate conditions, such as an office that is too hot, too cold, too humid, or too dry -an unclean or cluttered office space

balancing work and school

An estimated 60 to 70 percent of college students have jobs. If you're among them, your financial aid package may require several hours of work study per week, or you may be working off-campus to cover your expenses. Despite the extra demands on time and energy, earning money while in school pays off in more than dollars and cents. Jobs of any sort can teach the responsibilities that come with being an adult. If you can find one related to your major, you also gain valuable experience. If not, look for a position that plays to your strengths and interests. If you're extroverted and have a decent car, try driving for a car-sharing company. If you enjoy sports, apply for a job in a store selling running shoes or athletic gear. If you like kids, find babysitting gigs through local ads or childcare agencies. Jobs in retail or restaurants teach important skills, such as how to be part of a team, interact with customers, and think on your feet. Your immediate goal may simply be to bring in money, but while supporting yourself, you are also strengthening your professional potential. (See Chapter 5 for time management tips for working students.) However, keep in mind that your primary goal is to get a degree. When making up your schedule, factor in time to study so you're not panicking before every test. Inform your instructors of your job commitments. If you are a diligent student and attend class regularly, they should be willing to take your work obligations into consideration.

pollution

Any change in the air, water, or soil that could reduce its ability to support life is a form of pollution, a potentially deadly hazard. Among the health problems—and stressors—that have been linked with pollution are the following: -Headaches and dizziness -Decline in cognitive functioning -Eye irritation and impaired vision -Nasal discharge -Cough, shortness of breath, and sore throat -Constricted airways -Constriction of blood vessels and increased risk of heart disease -Increased risk of stroke and of dying from a stroke -Chest pains and aggravation of the symptoms of colds, pneumonia, bronchial asthma, emphysema, chronic bronchitis, lung cancer, and other respiratory problems -Birth defects and reproductive problems including lower success with in-vitro fertilization -Nausea, vomiting, and stomach cancer -Allergies and asthma from diesel fumes in polluted air Remember the last time you stood at a busy intersection and had a bus or truck spew brownish fumes in your face? Maybe your eyes stung or your throat burned. Breathing polluted air can do more than irritate: Health problems linked with pollution include heart disease; headaches and dizziness; decline in cognitive functioning; eye irritation and impaired vision; nasal discharge; cough; shortness of breath; sore throat; aggravation of the symptoms of colds, pneumonia, bronchial asthma, emphysema, chronic bronchitis, and other respiratory problems; nausea; vomiting; and increased risk of cancer. Stress Reliever-Do Your Part to Reduce Environmental Stress: Buy furniture and household items secondhand, or recycle your parents' things. If you can't find everything you need in the attic or basement, try a website such as www.freecycle.com, where you can barter your way to greener furnishings. Choose recycled notebooks and printer paper and eco-friendly shampoos, conditioners, and lotions. Buy a stainless steel or coated aluminum water bottle instead of using disposable ones. Use green cleaning products like vinegar and baking soda instead of expensive and potentially harmful chemicals. Tote books and groceries in canvas bags rather than paper or plastic ones. Don't throw anything out before asking yourself if it can be recycled, donated, or simply used in another way.

emotional intelligence at work

As you learned in Chapter 8, emotional intelligence helps you manage and use your emotions in positive and constructive ways. When it comes to satisfaction and success at work, emotional intelligence matters just as much as intellectual ability. It can draw people to you, overcome differences, repair wounded feelings, and defuse tension and stress. Its major components include: -Self-awareness. Recognize your particular fight-or-flight stress response, and become familiar with techniques that can rapidly calm and energize you. (See "Technique " in the Personal Stress Management Toolkit.) -Self-management. Your moment-to-moment emotions influence your thoughts and actions, so pay attention to your feelings and factor them into your decision-making. -Body language. Your nonverbal messages can either generate trust and cooperation or distrust and stress. You also need to accurately read and respond to the nonverbal cues that other people send at work. Relationship management. Resolving conflict in healthy, constructive ways can strengthen trust between people and relieve workplace stress and tension. Review the communication skills discussed in Chapter 6. What if you're stuck in a job you hate? Reframe the experience. For instance, stocking warehouse shelves is undeniably tedious, but you can think of how you're contributing to an organization or helping get needed products to customers. Focus on the aspects of the job that you do enjoy—even if it's just hanging out with your coworkers in the break room. You also can find meaning and satisfaction in your family, hobbies, or studies. Try to be grateful for having work that pays the bills. Plan an inexpensive fun activity for the weekend. If you have time, volunteer outside of work, which, as noted in Chapter 10, can lift your spirits, sharpen your skills, and introduce you to new people. Stress Reliever-Put a Workplace Problem in Perspective: Ask yourself: Is it really worth getting upset over? Is it worth upsetting others? Is it that important? Is it that bad? Is the situation irreparable? Is it really your problem?

causes of burnout

Burnout rarely stems from any one cause, but from a variety of conditions. A line cook may seem to have little in common with an air traffic controller—other than risk factors for burn-out. These include: -Little or no control over responsibilities, rewards, or working conditions. -Lack of recognition and compensation for good work. -Unclear or overly demanding job expectations. -Monotonous or unchallenging work. -A chaotic or high-pressured environment. -Long hours or shifts. The psychological issues that increase the risk of burnout include: -A desire for perfection. -A sense that nothing is ever good enough. -Negative or pessimistic outlook. -A need for control, reluctance to delegate to others. -A driven, high-achieving, Type A personality. Lifestyle factors also influence the likelihood of burnout: -Little or no time for relaxing and socializing. -Lack of sleep. -A sense of having to be too many things to too many people. -Multiple responsibilities with little or no help from others. -Lack of supportive relationships.

preparing for a job interview

Certain experiences are, by their very nature, stressful. Interviewing for a job, especially one you dearly want, is one of them. As you've learned, a little stress will sharpen your mind and quicken your reflexes. However, too much stress can make you trip over your tongue or look frazzled rather than confident. Preparation can make all the difference—so can practice. Go on as many interviews as possible, even if a job doesn't sound perfect. You never know when an interview for a "not-quite-right" job will lead to a surprising match, a referral to another opening, or an entirely new position tailored to fit your unique experience and abilities. By putting yourself out there and interviewing, you'll also learn about new trends and opportunities and meet people to add to your network. Here are some steps that can help you make the most of an interview: --When an interviewer says, "Tell me about yourself," make sure you're ready. A compelling job interview story should incorporate your experiences, achievements, and ambitions. Think about major events and turning points that shaped who you are. Make notes about what you learned and accomplished. Organize your narrative by time periods or jobs. Include "aha" moments or crucial experiences that sparked your passion for your field. Explain why you made certain decisions, such as changing your major, or what you gained from experiences such as studying abroad. Talk about your career goals and how they've evolved. Preparing your story takes a lot of work and practice. However, the benefits to you and to your career can be enormous. --What is it that would qualify you to be an outstanding teacher, salesperson, trainer, physician assistant? Give examples of your strengths. Was there a crisis that you responded to well? Was there a time when you learned valuable lessons from dealing with stress? Did you ever provide successful leadership? How did you overcome a failure or setback? Practice your replies until they flow easily and work on adapting them to different types of questions. --Record or videotape your story. Listen and watch carefully, and edit several times. Put yourself in the interviewer's shoes and pose the questions you would ask and the answers you might give. Don't rely on your ability to think on your feet. You want to make a memorable impression that demonstrates competency and ability. *A resume—whether on paper or online—provides a potential employer with a first impression of your experience and skills. *Preparation and practice can make a job interview less stressful and more successful.

How green are you?

How Green Are You? INTRODUCTION: Our health is inherently related to the health of the environment. 1. I buy products packaged simply in recycled or recyclable materials.2. I recycle all paper, aluminum, and plastic products by putting them in the appropriate bins.3. I bring my own tote bag when I go to a grocery.4. I reuse paper or plastic bags.5. I turn off all electrical appliances when I am not in the room or paying attention to them.6. I limit use of disposables such as paper napkins and plastic utensils.7. I donate discarded computers, cell phones, and other electronic devices to schools or a charitable organization.8. I wash my laundry in cold or warm, not hot, water.9. I drink tap water rather than bottled water.10. I conserve water by turning off the tap while shampooing or brushing my teeth.11. I use typing and copy paper on both sides.12. I refill or recycle ink cartridges for a printer rather than buying new ones.13. I don't use aerosol or spray containers for deodorants, hair spray, etc.14. I use a glass or mug rather than Styrofoam or plastic containers for beverages.15. I turn down the thermostat to use less fuel for heat in the winter and turn it up in the summer.16. I walk, bike, carpool, or take public or campus transportation rather than drive whenever possible.17. I pay attention to local environmental issues and vote, sign petitions, or e-mail or write legislators in support of measures to protect or clean up the environment.

building your resume while in college

If you're worried that your resume looks a little skimpy, don't panic. Every person in the work force started somewhere. One way to bolster your qualifications is volunteering. Habitat for Humanity, Boys and Girls Clubs, the Red Cross, senior citizen centers, schools, and animal shelters are all excellent places to acquire work experience and new skills while giving back to your community. You also can become an intern. Although typically unpaid, internships provide opportunities for networking, education, and experience. Go online or connect with local professionals about formal programs that may offer college credit. Even if it's just for a brief period, nothing can beat on-the-job experience in your chosen field—and it may lead to employment down the road. A cautionary note: The process of competing for prized internships can be extremely stressful, as can living up to performance expectations. Adding a demanding internship to school, homework, friends, family, and socializing can feel overwhelming. If you find yourself in this situation, continue to practice effective time management in all areas of your life. Evaluate all of the short and long-term pros and cons of an internship. Be realistic with yourself and those around you. Keep open lines of communication with your internship supervisor. Use Facebook and Twitter to share your professional interests and skills. Consider writing a blog to put your ideas and occupation-related information out into the world. Other networking sites, such as LinkedIn, can boost your online presence and showcase all that you have to offer. Campus job fairs offer a chance to learn more about potential careers and employers. Check-In How does the online world see you? Look at your Facebook, Twitter, Instagram, and other social media platforms. What might a potential employer think of the images or links on your feed? Are you presenting yourself as responsible, mature, and capable?

the stages of burnout

If you've been feeling a lot of pressure, check yourself for early signs of burnout (Figure 11.2). If you recognize any of them in yourself, stop and reflect on ways to get your life back into balance. Cut back whatever commitments and activities you can. early signs of burnout include: -physical and psychological fatigue and exhaustion -disengagement and cynicism toward work -irritability -sleep problems or nightmares -increased anxiety or nervousness -muscular tension (headaches, backaches, and the like) -increased use of alcohol or medication -digestive problems (such as nausea, vomiting, or diarrhea) -loss of interest in sex -frequent body aches or pains -quarrels with family or friends -negative feelings about everything -problems concentrating -job mistakes and accidents -feelings of depression, hopelessness, or helplessness If you don't make changes, burnout may intensify as you progress through its typical sequence of stages: Stage 1: Physical, Mental, and Emotional Exhaustion Workers take on greater responsibility without authority to make or enforce changes. They may struggle to juggle an unmanageable schedule or to accomplish more with fewer resources. Gradually their energy and optimism fade. Stage 2: Shame and Doubt Employees lose confidence and feel increasingly vulnerable and insecure. They may have difficulty sleeping. Some turn to alcohol or drugs. Stage 3: Cynicism and Callousness Workers' attitudes become more negative. Convinced that they have to watch out for themselves, they suspect others' motives and make compromises just to get along. Their behavior may seem insensitive or indifferent. Stage 4: Failure, Helplessness, and Crisis At this stage, employees are worn down. They withdraw emotionally, feeling indifferent and disengaged. Their moods may swing, and they begin to complain of physical symptoms that become more disabling. Stage 5: Collapse In the end-stage of burnout, workers may be at risk of losing their jobs because of their poor performance. They also may develop severe, even life-threatening physical or psychological problems.

time and task management

In work, as in school, making the most of your time and energy is crucial. The management techniques in Chapter 5 provide a good beginning, but you may have to modify them to your new job. Managing Your Time --Create a balanced schedule. Analyze your schedule, responsibilities, and daily tasks. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. --Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. If you've got too much on your plate, distinguish between the "shoulds" and the "musts." Drop tasks that aren't truly necessary to the bottom of your priority list or eliminate them entirely. --Get to work a bit early. Even ten minutes can make the difference between frantically rushing and having time to ease into your day. Don't add to your stress levels by running late. --Plan regular breaks. Make sure to take short breaks throughout the day to take a walk or sit back and clear your mind. Also try to get away from your desk or work station for lunch. Stepping away from work to relax and recharge will help you be more, not less, productive. --Take advantage of time off. Long vacations (two weeks or more) that provide rest, relaxation, and pleasure boost health and well-being during time off and for a brief period afterward. Even short vacations of four to five days can make a difference, although their beneficial effects don't last as long. Managing Your Tasks --Make a to-do list. Using pen and paper or a note-taking or time-management app, list all the tasks that you need to complete. If they're complex, break out the first action step, and write this down under the larger task. --Prioritize. Run through your list of tasks and allocate priorities from A (very important or very urgent) to F (unimportant or not at all urgent). Work your way through it in order, dealing with the A priority tasks first, then the Bs, then the Cs, and so on. As you complete tasks, tick them off or strike them through. If you have something particularly unpleasant to do, get it over with early. You'll feel better the rest of the day. --Delegate responsibility. You don't have to do everything yourself. If coworkers or team members can take care of a task, let go of the desire to control or oversee every little step. You'll be letting go of unnecessary stress in the process. --Be willing to compromise. When you ask someone to contribute differently to a task, revise a deadline, or change their behavior at work, be willing to do the same. Sometimes if you can both bend a little, you'll be able to find a happy middle ground that reduces the stress levels for everyone. Stress Reliever-Energy Burst: If you can feel your body tensing up, go to a private place. Pretend you're a boxer, and throw punches into the air. Try some karate kicks forward, backward, and to each side. If you're out of hearing distance, grunting intensifies the feeling of relief.

handling interview stress

Interviews can range from a few minutes of chit-chat at a job fair booth to a series of in-depth formal meetings, sometimes with more than one interviewer. The better prepared you are, the more relaxed and comfortable you will be when the questions start coming your way. Before the Interview --Do your research. Gather information about the company and the position available. Try to specifically relate your experience to the duties the job opportunity entails. --Stay in touch with your references. Make sure that they know when and where you're interviewing, so they can anticipate an email or call. --Practice interviewing with a friend or classmate. Eliminate verbal fillers like "uh" and "um." --Anticipate likely questions. Interviewers may ask how you would handle situations such as getting along with a difficult coworker or the pressure of tight deadlines. --Practice answering the interview questions and follow-up questions with several detailed examples or stories. The day before the interview, get your clothes and resume ready. Make sure you have directions. Double-check the time and the name of your interviewer. During the Interview --Be sure to take a bathroom break before the interview. And double check to make sure your phone and any other electronic devices are turned off (not just set on vibrate). --Pay attention to body language (see Chapter 6) to signal confidence, even when you're not feeling it. Instead of tentatively entering an interview with your head down and eyes averted, stand tall with your shoulders back, smile. Maintain eye contact, and deliver a firm handshake. --Don't ramble. By the time you reach the interviewing stage, you should be clear about what you want and what you offer to the company. Try to be thoughtful and self-reflective in both your interview questions and your answers. Show the interviewer you know yourself—your strengths and your weaknesses. Be prepared to talk about which areas would present challenges and how you would address them. Admitting true areas of weakness is much more convincing than claiming: "I have what you need and I can do anything I put my mind to." --Ask questions. You can't just be an effective responder. You need to assert yourself, too. For example, you might ask about the attributes of the people who do well at the company or what specific challenges you could anticipate in the first six months.

coping with occupational stress

Keep in mind that many things at work are beyond your control—particularly the behavior of other people. The same stress management skills that you use in building relationships, such as active listening and using "I" statements (see Chapter 6), can also be effective in the workplace: -Focus on the things you can control, such as the way you choose to react to problems. -Resist the urge to control the uncontrollable or to strive for the impossible. Trying to attain perfection will simply add unnecessary stress to your day. -Aim to do your best, no one can ask for more. When you set unrealistic goals for yourself or try to do too much, you're setting yourself up to fall short. -Exercise regularly. Get enough sleep. Eat a healthy diet rich in fruits and vegetables rather than fast food and vending machine snacks.

chapter intro

Many college students are also like Lauren in their commitment to create a healthier environment. Although issues such as climate change and pollution may seem so enormous that nothing any individual can do will have an effect, this is not the case. All of us, as citizens of the world, can help find solutions to the challenges confronting our planet. The first step is realizing that you have a personal responsibility for safeguarding the health of your environment and, thereby, your own well-being. As you read this chapter, think ahead to your future. Where do you see yourself working? What might you be doing? Which types of stressors might you encounter? What about your lifestyle? Do you see yourself walking or biking to work? Living in a house powered by solar panels? Driving an electric car? In a world of possibilities, all these could happen, but the chances of their becoming reality depend on the decisions you make and the behaviors you choose—starting now. Check-In What do you want to be when you grow up? People may have started asking you that question when you were five. What did you say then? What do you say now?

job loss and unemployment

Our jobs are much more than just the way we make a living. They influence how we see ourselves as well as the way others see us and give our daily lives structure, purpose, and meaning. That's why job loss and unemployment are so stressful. Job insecurity, such as uncertainty about whether you'll be let go in a pending round of layoffs, increase stress hormones and take a toll on health. Workers who have been fired or laid off must deal with multiple losses: the loss of a paid position, a daily routine, and the camaraderie of coworkers, as well as the possible loss of the ability to support themselves and their families. They experience higher rates of depression and report significantly more anxiety, health complaints, and reduced life satisfaction. Losing a job forces you to make rapid changes. It's normal to feel angry, hurt, panicky, and scared. You have every right to be upset, so accept your feelings and practice self-compassion (see Chapter 8). Many, if not most, successful people have experienced major failures in their careers. But they've turned those failures around by picking themselves up, learning from the experience, and trying again. When bad things happen to you—like experiencing unemployment—you can grow stronger and more resilient in the process of overcoming them. Here are some other ways to cope when you find yourself out of work: -Write about your feelings. Express your feelings about being laid off or unemployed, including things you wish you had said (or hadn't said) to your former boss. This is especially cathartic if your layoff or termination was handled in an insensitive way. -Reach out. Share your feelings and fears with trusted friends or family members. Surround yourself with positive, supportive people. Keep building your network of personal and professional acquaintances. -Accept reality. Rather than dwelling on your job loss—how unfair it is; how poorly it was handled; how you could have prevented it; how much better life would be if it hadn't happened—try to accept the situation. The sooner you do, the sooner you can get on with the next phase in your life. -Don't beat yourself up. It's easy to start criticizing or blaming yourself when you've lost your job and are unemployed. Arm yourself with positive affirmations; cultivate positive experiences. But you'll need your self-confidence intact as you're looking for a new job. -Challenge negative thoughts. If you start to think, "I'm a loser," reword your self-talk to say, "I lost my job because of the recession, not because I didn't do a good job." -Look for the silver lining. What can you learn from the experience? Maybe your job loss and unemployment has given you a chance to reflect on what you want out of life and rethink your career priorities. Maybe it's made you stronger. If you look, you're sure to find something of value. -Keep a regular daily routine. When you no longer have a job to report to every day, you can easily lose motivation. Treat your job search like a regular job, with a daily "start" and "end" time. Following a set schedule will help you be more efficient and productive while you're unemployed. -Create a job search plan. Avoid getting overwhelmed by breaking big goals into small, manageable steps. Instead of trying to do everything at once, set priorities. If you're not having luck in your job search, take some time to rethink your goals. -List your positives. Make a list of all the things you like about yourself, including skills, personality traits, accomplishments, and successes. Write down projects you're proud of, situations where you excelled, and things you're good at. Revisit this list often to remind yourself of your strengths. -Focus on the things you can control. Rather than wasting your precious energy on things that are out of your hands—like whether you get a follow-up interview—turn your attention to things you can control, such as writing a great cover letter or setting up meetings with your networking contacts.

environmental stress

Ours is a planet under stress. Glaciers are melting; sea levels are rising; forests are being destroyed; droughts have become more frequent and more intense. Heat waves have killed tens of thousands of people; hurricanes and floods have ravaged cities. Millions have died from the effects of air pollution and contaminated water. Our beautiful planet faces growing stresses from climate change and global warming. The planet Earth—once taken for granted as a ball of rock and water that existed for our use for all time—is a single, fragile ecosystem (a community of organisms that share a physical and chemical environment and interact with each other). Increasingly, we're realizing just how important the health of this ecosystem is to our own well-being and survival. For good or for ill, we cannot separate our individual health from that of the environment in which we live. This, too, can be a source of stress. But while environmental issues may seem overwhelming, the lifestyle choices you make, the products you use, and the efforts you undertake to clean up a beach or save wetlands can make a difference. What are your environmental values? On a scale of 0 to 10, how important are each of the following environmental issues to you? Slowing or stopping global warming Improving air quality Reducing pollution Lowering ozone levels Saving endangered forests and species Limiting the need for more landfill Reducing dependence on carbon fuels such as gasoline Improving the quality of drinking water Cleaning lakes, rivers, and seas Lowering exposure to pesticides and toxic chemicals Protecting natural wilderness and forests *Beside each of the same items, record a second number on a scale of 0 to 10 for how involved you currently are in taking action on each of the above items, with 0 representing not involved at all and 10 representing completely, totally, absolutely involved in taking action. *Reflect on your scores and how you see your role and responsibility as a citizen of Planet Earth. Make note of your current level of action regarding each item. Identify at least one step you might take to support your top environmental values.

cell phones

Since cellular phone service was introduced in the United States in 1984, mobile and handheld phones have become ubiquitous, and concern has grown about their possible health risks. The federal government sets upper exposure limits for exposure to electromagnetic energy from cell phones, known as the specific absorption rate (SAR). A phone emits the most radiation during a call, but it also emits small amounts periodically whenever it's turned on. More than 70 research papers on the potentially harmful effects of cell phone use have raised concerns about cancer, neurological disorders, sleep problems, or headaches; other studies have shown no association or have been inconclusive. Adverse effects of cell phone use include changes in brain activity, reaction times, and sleep patterns. Drivers using cell phones, whether handheld or hands-free, have a three- to four-times greater chance of an accident because of the distraction. Many states have banned or restricted cell phone use for texting or talking while driving. If you're caught, you could get a citation and a steep fine—additional sources of personal stress. Researchers have found that a one-hour cell phone conversation stimulates the areas of the brain closest to the phone's antenna, but they do not know if these effects pose any long-term risk. The Food and Drug Administration (FDA) and Federal Communications Commission (FCC) have stated that "the available scientific evidence does not show that any health problems are associated with using wireless phones. There is no proof, however, that wireless phones are absolutely safe." Additional studies are under way.

preparing for your future

The time to start developing tools to navigate the work world is sooner rather than later. As a first step, create a professional-quality resume. You also need to master skills such as writing introductory e-mails, preparing for interviews, and making a positive impression on potential employers.

finding a job

Whether it's for the summer, the semester, or after graduation, you will need a job. Will potential employers need you? Your challenge is to convince them that they do. Start by identifying the skills you have and the skills you need. Remember, you're not completely starting from scratch. In your life to date, you've acquired transferable skills that can be applied to almost any field, such as technology/internet/ programming expertise, a foreign language, research (both laboratory and library), and leadership (team leader and camp counselor, for instance). Attending a workshop or participating in a webinar in resume preparation can boost applicants' confidence—and their success in finding employment. Your resume is your foot in the door. It should show an employer how and why you are qualified for the job so you want to present your skills and experience in a way that will have the most chance of getting an interview. The different formats for resumes include chronological (listing jobs/experiences according to dates, with the most recent first), functional (focused on skills), and combination (including work history and skills). Experiment with different types and get feedback from classmates and counselors. You can download templates from sites such as ResumeHelp.Com or jobsearch.about.com.

what kind of worker are you?

Workers in every field vary in their on-the-job experiences—and in the ways they respond to occupational demands. In a recent analysis, researchers categorized employees as: 1)Engaged or enthusiastic workers, the happiest in their jobs. They take pleasure in and are challenged by jobs where they can use their skills and energy. They identify with their work and the organization they work for. Those scoring high in "work engagement" exhibit: -a persistent, positive "state of fulfillment." -vigor(high energy+mental resilience levels in work) -dedication (being strongly involved in their work). -absorption (highly engrossed in their work). 2) Relaxed or 9-to-5 workers, who seem content with their jobs but show little drive to excel. Although they do not feel bad at work and see themselves as competent, they lack enthusiasm and do not feel that their jobs are challenging. 3)Workaholics, who labor excessively hard and compulsively. They feel competent and energetic and identify with their jobs, but they do not take pleasure in their work. 4) Fatigued workers, who do not identify with their positions, do not feel competent, do not have enough energy to do their work properly, and seem exhausted and cynical. 5) Burned-out workers, who report the lowest levels of energy, pleasure, skills, and challenge. (Burnout is discussed later in this chapter)

on the job

You will spend much of your life working. Your jobs may be frustrating, challenging, inspiring, boring, mundane, creative, exhausting, or exhilarating. Sooner or later, they will also be stressful. The key is learning which specific stressors in the work environment you are particularly sensitive to and recognizing the signs in your own body and mind that signal stress overload. As always, how you respond to stressors will determine whether you experience positive eustress as you learn and grow or chronic distress that can undermine your physical and psychological well-being.

networking

networking simply means getting to know people—something you do every day and everywhere you go. You are networking when you strike up a conversation with the person next to you in line, introduce yourself to a stranger at a party, or meet a friend of a friend. When you're considering a major or a career, use your network of friends, acquaintances, instructor, and advisors to meet people in the field. They can provide a real sense of what type of work you will actually be doing. If possible, ask if you can "shadow" them for a day to gain more insight into your prospective field. When it comes time to search for a job, networking may produce the best leads. Adopting a networking lifestyle—a lifestyle of connecting and helping others in good times and bad—will help you find potential openings as well as forge valuable connections and stay focused and motivated during your job search.