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Beating the midwinter Blahs
Beating the Midwinter Blahs
Charles Waldo and Dennis Stone IIII Charles Waldo is an associate professor of marketing and management at Butler University, Indianapolis. Dennis Stone is a practicing physician with Columbus Internal Medicine Associates, Columbus, Indiana.
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Executive or ditch digger, many of us sing the blues this time of year. Two professionals offer advice on changing our tune.
M
onday, J a n u a r y 16. Jerry Carlson, 47, was driving to his downtown office in a large, midwestern city from his comfortable residence in the suburbs. But his home was the only thing comfortable about Jerry that day. Outside it was grey, gloomy, and beginning to spit a mixture of light snow and sleet. Even with the heater on full blast, Jerry couldn't get warmed u p - either physically or psychologically. He felt chilly and decidedly unenthusiastic about going to work. "It's only the middle of January," he muttered to himself. "It'll be over two months before we see the sun shine again. What a depressing thought!" If Jerry had reflected on his life from November 15 to January 3, he would have pictured a much different scene. Although he liked to think of himself as a seasoned, mature, unflappable sales executive---and most people who knew Jerry agreed with that assessment--he admitted that part of his childhood came back d u r i n g that magical time called the Holiday Season. First, the Season is preceded by Fall's colorfest of trees, football games, marching band contests, and all sorts of other o u t d o o r activities. Then there's Thanksgiving and family gatherings. Next, it's all the prepa-
ration for Christmas: house decorating and tree trimming; milling with the masses in the gaily decorated stores, looking for the just right present; celebrating at parties; and getting ready to greet kids coming home from college. It might be gathering presents for the less fortunate or ringing a bell for the Salvation Army on a nippy street corner. It's dreaming of a white Christmas. For the business person or teacher, it's winding down one year, and taking a short and welldeserved break before starting another. The Season is busy and festive, and few can resist getting caught up in its spirit. But in an amazingly short time, the whole scene changes. The tree and trimmings come down. The kids head back to college or to jobs far away. Most of the football bowl games are over. The successes of the last business year have been celebrated and the boss is already asking, "What have you done for me lately?" Business travel becomes more hazardous and more frustrating as storms, fog, and ice play havoc with schedules. "Jeez," thought Jerry as he got out of his car, pulled up his overcoat collar to ward off the wind and snow, and hitched up his pants. (To his chagrin, he had put on five pounds over the holidays, most of it in the middle.)
Business Horizons / January-February 1989 iI
i
ooo O O
52
¢
"I really don't k n o w if I can stand much more of this c r u m m y weather. Maybe I ought to try to find a job in Florida. I almost wish Christmas h a d never come. It's just too m u c h of a letdown." Does this scenario have a ring of truth? We've all "been there" in one way or another, and we've h a d patients, clients, f r i e n d s , a n d f a m i l y members right there with us. PRESSURES
in normal times (if there is such a thing), most people, but especially managers and executives, are u n d e r a lot of stress. There are the ordinary strains that m u s t be contended with day in and day out: • Time and deadline pressures; • Job responsibilities and a tough competitive environment; • Lack of self-confidence; • Boredom; • Illnesses--colds, a s t h m a , allergies, and broken bones; Even
• Noise, traffic, and clutter; • Anger and guilt; • Family activities and responsibilities, especially child-rearing issues. But then, to make matters worse, most of us experience from time to time w h a t we call extraordinary pressures--life variables that really put the heat (or chill) on us: • Serious illness of ourselves or a loved one; • Change in or unexpected loss of job; • Marital problems, including sexual disfunction; • A n e w marriage; • A child leaving home, and the " e m p t y nest" syndrome; • Death of a loved one; • Unexpected financial problems, either personal or in the c o m p a n y ' s operations; • Relocation to another city; • Breakup of a relationship, marital separation, or divorce; • C h i l d r e n g e t t i n g into trouble, such as with drugs or alcohol.
U n f o r t u n a t e l y , m a n y of these stresses seem to arrive in bunches and often are interrelated and interdependent. EVEN MORE PRESSURES--THE AFTER-CHRISTMAS BLAHS
hese stresses are e n o u g h to scare anyone, anywhere. But those w h o live in such coldw e a t h e r climates as the M i d w e s t , Great Plains, and Northeast have another set of strains bearing d o w n at this time of year: • Cloudy, sunless days seemingly going on forever; • Snowstorms, ice, and fog that often make traveling a real chore; • Feeling cold all the time; • Short daylight h o u r s - - u s u a l l y going to and coming h o m e from work in the dark; • Various kinds of respiratory illnesses. A n d shared with most other people in the country is the general, after-
T
Beating the Midwinter Blahs i
Holidays letdown, plus tension about the approaching income tax deadline. Is it any wonder that this is the busiest time of the year for physicians? Wouldn't many agree with one patient who said, "I just wish I could be a bear for a few months and crawl into a cave, go to sleep, and not wake up again until the dogwood trees are flowering." BEATING THE MIDWINTER BLAHS
Taking control of our lives and reducing stress d o e s n t just happen. We must first understand what's bugging us and then take definite, positive steps to find either stimulation or relaxation (sometimes one leads to the other). Here are some proven ideas, many of which cost very little, that can help anyone decrease anxiety or depression levels, increase energy levels, e n h a n c e sleep, improve self-image, and just make life more fun. 1. Perhaps the most effective method of all is regular cardiovascular exercise: walking, jogging, or running; using a stationary bicycle, treadmill, or rowing machine; playing racquet sports; or lap swimming. By regular exercise we mean at least every other day for 30-45 minutes at a time. A relatively short amount of exercise time can reap big dividends. 2. Become thoroughly involved in a hobby; perhaps take up a new one. 3. Read at least one book a month that is not related to your job. 4. Occasionally replace business lunches with a quiet lunch and walk by yourself. Get away from the desk. 5. Purposely postpone one "busy" but non-essential activity to some later time. 6. Set aside some time at least once a week for uninterrupted time with
your spouse, where you can converse about ideas, plans, events, and feelings. 7. Set aside a specific time each week for a special event for you and a loved one. Plan the event at least three to four days ahead of time, as the anticipation of the event can be part of the enjoyment. 8. Plan one event each week that fosters friendship. 9. Plan one event each week that encourages humor. 10. Write or telephone someone with whom you should stay in touch. 11. Set aside regular time for prayer, meditation, and spiritual refreshment. 12. Do something--personally--for someone less fortunate than yourself. 13. Plan one day a week to keep the TV completely turned off. 14. Buy a flowering plant for the house. 15. Send a plant or bouquet to someone you love--when it isn't their birthday or anniversary. 16. Get your spouse flowers when it's Valentine's Day . . . or when it isn't. 17. Plan a little Valentine's Day, Washington's or Lincoln's Birthday, Groundhog Day, opening of spring training, or some other party with friends. Make it an informal pitch-in to avoid the stress of preparation. 18. Plan to go to a warm-weather location for a week, preferably late in winter. 19. Encourage family activities, such as planning a trip, enjoying a family project, or playing chess, table games, cards, table tennis, or pool. 20. Learn and practice biofeedback and other relaxation techniques. 21. Avoid sedatives and sleeping pills and use caffeine and alcohol very lightly, if at all. 22. Do not let yourself gain weight. Weigh in regularly and keep a chart.
Have a contest with your spouse. 23. Take a non-work related night course.
24. Take advantage of snow when it does come. Go cross-country skiing or build a snowman. Have a snowball battle with the kids. 25. Paint or redecorate a room that needs it. 26. See how many different kinds of birds you can attract to a feeder; they'll love you for it. 27. Listen to PMA (Positive Mental Attitude) or informational audiotapes while driving to and from work. 28. Get fishing tackle cleaned up for the coming season. 29. Take in a high school or college basketball or hockey game--or several. 30. With a pair of field glasses, take a quiet walk late some afternoon along a woods or grown-over field to see how many different species of wildlife you can spot. 31. Every once in a while, just stoke up the fire and be a couch potato. 32. If you're not working outside the home and are feeling bored and listless, join a volunteer organization. On the other hand, if you're snowed under, drop out of one or two activities where you aren't making much of a contribution or aren't excited about the group's mission.
has stress; w h a t counts Everyone is how it's handled. All of us need meaningful work, special relationships with others, diversion from our jobs, rest and relaxation, and personal growth. Getting out of a bad situation or boring rut does take effort and self-discipline, but often we can get family or friends to make growth a group enterprise. The results are worth it! The midwinter blahs can be beaten! []
53
Charles Waldo and Dennis Stone IIII Charles Waldo is an associate professor of marketing and management at Butler University, Indianapolis. Dennis Stone is a practicing physician with Columbus Internal Medicine Associates, Columbus, Indiana.
51
Executive or ditch digger, many of us sing the blues this time of year. Two professionals offer advice on changing our tune.
M
onday, J a n u a r y 16. Jerry Carlson, 47, was driving to his downtown office in a large, midwestern city from his comfortable residence in the suburbs. But his home was the only thing comfortable about Jerry that day. Outside it was grey, gloomy, and beginning to spit a mixture of light snow and sleet. Even with the heater on full blast, Jerry couldn't get warmed u p - either physically or psychologically. He felt chilly and decidedly unenthusiastic about going to work. "It's only the middle of January," he muttered to himself. "It'll be over two months before we see the sun shine again. What a depressing thought!" If Jerry had reflected on his life from November 15 to January 3, he would have pictured a much different scene. Although he liked to think of himself as a seasoned, mature, unflappable sales executive---and most people who knew Jerry agreed with that assessment--he admitted that part of his childhood came back d u r i n g that magical time called the Holiday Season. First, the Season is preceded by Fall's colorfest of trees, football games, marching band contests, and all sorts of other o u t d o o r activities. Then there's Thanksgiving and family gatherings. Next, it's all the prepa-
ration for Christmas: house decorating and tree trimming; milling with the masses in the gaily decorated stores, looking for the just right present; celebrating at parties; and getting ready to greet kids coming home from college. It might be gathering presents for the less fortunate or ringing a bell for the Salvation Army on a nippy street corner. It's dreaming of a white Christmas. For the business person or teacher, it's winding down one year, and taking a short and welldeserved break before starting another. The Season is busy and festive, and few can resist getting caught up in its spirit. But in an amazingly short time, the whole scene changes. The tree and trimmings come down. The kids head back to college or to jobs far away. Most of the football bowl games are over. The successes of the last business year have been celebrated and the boss is already asking, "What have you done for me lately?" Business travel becomes more hazardous and more frustrating as storms, fog, and ice play havoc with schedules. "Jeez," thought Jerry as he got out of his car, pulled up his overcoat collar to ward off the wind and snow, and hitched up his pants. (To his chagrin, he had put on five pounds over the holidays, most of it in the middle.)
Business Horizons / January-February 1989 iI
i
ooo O O
52
¢
"I really don't k n o w if I can stand much more of this c r u m m y weather. Maybe I ought to try to find a job in Florida. I almost wish Christmas h a d never come. It's just too m u c h of a letdown." Does this scenario have a ring of truth? We've all "been there" in one way or another, and we've h a d patients, clients, f r i e n d s , a n d f a m i l y members right there with us. PRESSURES
in normal times (if there is such a thing), most people, but especially managers and executives, are u n d e r a lot of stress. There are the ordinary strains that m u s t be contended with day in and day out: • Time and deadline pressures; • Job responsibilities and a tough competitive environment; • Lack of self-confidence; • Boredom; • Illnesses--colds, a s t h m a , allergies, and broken bones; Even
• Noise, traffic, and clutter; • Anger and guilt; • Family activities and responsibilities, especially child-rearing issues. But then, to make matters worse, most of us experience from time to time w h a t we call extraordinary pressures--life variables that really put the heat (or chill) on us: • Serious illness of ourselves or a loved one; • Change in or unexpected loss of job; • Marital problems, including sexual disfunction; • A n e w marriage; • A child leaving home, and the " e m p t y nest" syndrome; • Death of a loved one; • Unexpected financial problems, either personal or in the c o m p a n y ' s operations; • Relocation to another city; • Breakup of a relationship, marital separation, or divorce; • C h i l d r e n g e t t i n g into trouble, such as with drugs or alcohol.
U n f o r t u n a t e l y , m a n y of these stresses seem to arrive in bunches and often are interrelated and interdependent. EVEN MORE PRESSURES--THE AFTER-CHRISTMAS BLAHS
hese stresses are e n o u g h to scare anyone, anywhere. But those w h o live in such coldw e a t h e r climates as the M i d w e s t , Great Plains, and Northeast have another set of strains bearing d o w n at this time of year: • Cloudy, sunless days seemingly going on forever; • Snowstorms, ice, and fog that often make traveling a real chore; • Feeling cold all the time; • Short daylight h o u r s - - u s u a l l y going to and coming h o m e from work in the dark; • Various kinds of respiratory illnesses. A n d shared with most other people in the country is the general, after-
T
Beating the Midwinter Blahs i
Holidays letdown, plus tension about the approaching income tax deadline. Is it any wonder that this is the busiest time of the year for physicians? Wouldn't many agree with one patient who said, "I just wish I could be a bear for a few months and crawl into a cave, go to sleep, and not wake up again until the dogwood trees are flowering." BEATING THE MIDWINTER BLAHS
Taking control of our lives and reducing stress d o e s n t just happen. We must first understand what's bugging us and then take definite, positive steps to find either stimulation or relaxation (sometimes one leads to the other). Here are some proven ideas, many of which cost very little, that can help anyone decrease anxiety or depression levels, increase energy levels, e n h a n c e sleep, improve self-image, and just make life more fun. 1. Perhaps the most effective method of all is regular cardiovascular exercise: walking, jogging, or running; using a stationary bicycle, treadmill, or rowing machine; playing racquet sports; or lap swimming. By regular exercise we mean at least every other day for 30-45 minutes at a time. A relatively short amount of exercise time can reap big dividends. 2. Become thoroughly involved in a hobby; perhaps take up a new one. 3. Read at least one book a month that is not related to your job. 4. Occasionally replace business lunches with a quiet lunch and walk by yourself. Get away from the desk. 5. Purposely postpone one "busy" but non-essential activity to some later time. 6. Set aside some time at least once a week for uninterrupted time with
your spouse, where you can converse about ideas, plans, events, and feelings. 7. Set aside a specific time each week for a special event for you and a loved one. Plan the event at least three to four days ahead of time, as the anticipation of the event can be part of the enjoyment. 8. Plan one event each week that fosters friendship. 9. Plan one event each week that encourages humor. 10. Write or telephone someone with whom you should stay in touch. 11. Set aside regular time for prayer, meditation, and spiritual refreshment. 12. Do something--personally--for someone less fortunate than yourself. 13. Plan one day a week to keep the TV completely turned off. 14. Buy a flowering plant for the house. 15. Send a plant or bouquet to someone you love--when it isn't their birthday or anniversary. 16. Get your spouse flowers when it's Valentine's Day . . . or when it isn't. 17. Plan a little Valentine's Day, Washington's or Lincoln's Birthday, Groundhog Day, opening of spring training, or some other party with friends. Make it an informal pitch-in to avoid the stress of preparation. 18. Plan to go to a warm-weather location for a week, preferably late in winter. 19. Encourage family activities, such as planning a trip, enjoying a family project, or playing chess, table games, cards, table tennis, or pool. 20. Learn and practice biofeedback and other relaxation techniques. 21. Avoid sedatives and sleeping pills and use caffeine and alcohol very lightly, if at all. 22. Do not let yourself gain weight. Weigh in regularly and keep a chart.
Have a contest with your spouse. 23. Take a non-work related night course.
24. Take advantage of snow when it does come. Go cross-country skiing or build a snowman. Have a snowball battle with the kids. 25. Paint or redecorate a room that needs it. 26. See how many different kinds of birds you can attract to a feeder; they'll love you for it. 27. Listen to PMA (Positive Mental Attitude) or informational audiotapes while driving to and from work. 28. Get fishing tackle cleaned up for the coming season. 29. Take in a high school or college basketball or hockey game--or several. 30. With a pair of field glasses, take a quiet walk late some afternoon along a woods or grown-over field to see how many different species of wildlife you can spot. 31. Every once in a while, just stoke up the fire and be a couch potato. 32. If you're not working outside the home and are feeling bored and listless, join a volunteer organization. On the other hand, if you're snowed under, drop out of one or two activities where you aren't making much of a contribution or aren't excited about the group's mission.
has stress; w h a t counts Everyone is how it's handled. All of us need meaningful work, special relationships with others, diversion from our jobs, rest and relaxation, and personal growth. Getting out of a bad situation or boring rut does take effort and self-discipline, but often we can get family or friends to make growth a group enterprise. The results are worth it! The midwinter blahs can be beaten! []
53