CHARLESTON AIR FORCE BASE, S.C. –
Your worst nightmare is about to come true -- the Inspector General is coming to your unit to conduct an operational readiness inspection.
As you sit sweating profusely in your new airmen battle uniform with your head in your hands -- apprehensive, anxious, fearful, tense and feeling stress -- questions race through your mind, "what if I can't get my mask on in nine seconds? What is mission oriented protection posture two? I can't remember what an improvised explosive devise looks like? What if the chalk is delayed? Heart racing, head pounding, breathing labored, you feel as if you are losing your mind. And as your vision dims to a pinpoint, your last memory is that of one word: Unsatisfactory!
At this point it's alright to stop, compose yourself and breathe. Now let's rewind that tape and reframe those thoughts. Yes, the IG is coming; yes, we have some preparing to do; yes, it is stressful but that stress is manageable. Everyone experiences stress, probably on a daily basis, but stress does not have to rule our lives and can be managed in a way that is healthy and leads to success.
What is stress? Stress is any change that you must adapt to in a world that is ever changing. More specifically, stress is any demand -- force, pressure or strain -- placed on a person and that person's reaction to it. In other words, you control how you react to stress. So remember, how you deal with stress determines the impact it will have on your life. Stress affects us physically by making us feeling fatigued or have headaches; emotionally with anger or anxiety; and behaviorally with increased drinking or overeating. What's important here is to recognize and acknowledge that you are stressed, know your triggers and understand how you react to stress. Knowing these things will assist you with managing your stress appropriately and avoid being overwhelmed or even worse, burned out.
All stress is not bad, some stress motivates us to reach our goals. The challenge is to work through all the issues by addressing them head on. Below are 10 tips to help you deal with ORI-induced and everyday stress.
- Reframe: Reframing allows you to change the way you look at things in order to feel better about them. Tell yourself, "the inspection is important, the work is stressful but I will be prepared and we will be successful."
- Prepare yourself, giving yourself plenty of time to come up with a plan of action:
Make a "to do" list.
Establish goals and objectives for yourself.
Set priorities for how much time you will spend on each task.
- Practice: Most people learn by doing things over and over again -- repetition. Utilize resources such as the Airman's Manual, your supervisor, co-workers and others when you have a question.
- Realistic expectations: Of yourself and others. If you are in a position of leadership and are overwhelmed, delegate and let others step up.
- Use support systems: Venting frustrations, concerns and issues helps to relieve tension and helps you to put things in perspective. Speaking or spending time with people you care about, and who care about you, helps you to feel relaxed and cared for.
- Take the inspection, and life, on as a challenge, responding with excitement and energy.
- Develop a sense of being in control, a strong sense of being able to make decisions that make a difference.
- Laugh, or cry if that's what you feel. Laughter is a great stress reducer and tension reliever.
- Be committed to something you feel is meaningful -- work, family, community.
- Take care of yourself! The most important tip is to eat, sleep, pray, meditate, play, do whatever you do, within reason and moderation, to maintain a healthy balance. A healthy balance includes being mentally, physically, behaviorally and spiritually fit and is essential to any stress reduction program.
Again, stress is a part of everyday life, but it doesn't have to rule our lives. The list above is a small example of tools to use to manage stress. For additional information on managing stress or for stress management classes, contact the base mental health clinic at 963-6852.