The 4 biggest job stressors

Shape, Nov, 2002 by Alice Lesch Kelly

Breathe. Chase panic away with mini relaxations: Take a deep breath to the count of four, hold it for a count of four, and slowly release it to the count of four. Repeat several times.

Have a mantra. Create a soothing mantra to recite during a difficult situation. Take a few deep breaths and as you release them, tell yourself, "Let this go," or "Don't blow up."

If all else fails, go home "sick." Ask someone to cover for you, and head home. Snap in a soothing CD, jump under the covers and take a much-needed break from your job -- and the rest of the world.

What creates the most job stress for you?

"I'm always worried that what I do isn't going to be good enough."

Coping strategy "I joined a gym and I've stopped working weekends. I finally had to start believing what everyone was telling me: that it's not worth it to get that stressed-out about work."

Kirsten Skogerson, 30, scientist at a biotech company in Cambridge, Mass.

What creates the most job stress for you?

"Time. I work long days and travel frequently, often on very short notice. Consequently, I end up spending less time exercising and keeping up friendships and outside interests."

Coping strategy "Being as organized as I can be. I try to get my workouts in first thing in the morning, even if it's just a quick half-hour run on the treadmill. I have also stopped working on weekends, which has improved my quality of life and my performance at work, since I am better rested come Monday morning."

-- Lori Wood, 30, vice president of an equity company in Boston

What creates the most job stress for you? "My boss resigned, and the company decided not to replace her. Instead, they gave me most of her responsibilities on top of my own, without a promotion or a raise."

Coping strategy "Exercise, I have to force myself not to view it as wasted time, time that could be spent working, because I know how beneficial it is in terms of stress reduction and sleeping well. If I go two or three days without any physical activity, I'll wake up in the middle of the night thinking about a work issue."

- Amy G. Myrdal, 31, nutrition communications manager in Oakland, Calif.

Alice Lesch Kelly is a freelance writer in Newton, Mass.