The Asian American Federation of Florida (AAFF) is a 501(c)(3) coalition that aims to unity and collaboration among the various Asian Pacific American organizations and to improve the relationship of a culturally diverse Asian Pacific American community in Florida. The AAFF is a statewide organization made up of more than 70 Bangladesh, Burmese, Cambodian, Chinese, Filipino, Indian, Iranian, Korean, Laotian, Taiwanese, Thai, Turkish and Vietnamese community-based organizations, businesses and media.

Controlling Stress


Recent studies suggest that the stress level in the workplace has more than doubled since the 1950's (from 20% to more than 46%). Here are some guidelines for dealing with stress, and for learning to make stress work for you and your company, not against you. For your convenience they are presented in four groups:

1.Control Stress By Controlling Your Time
2.Control Stress by Applying Common Sense
3.Control Stress by Looking After Your Body
4.Control Stress by Controlling Your Mind


1. Control Stress By Controlling Your Time

•Set realistic goals and priorities. We all have 24 hours a day - but it is how you use them that makes a differene. The choice is yours.

•Manage your time. Stress tends to attack people whose time is out of control. Use your Geodex diligently and consistently to schedule only as many tasks each day as you can reasonably finish without pressure.

•Develop a pace to your day's work, and, except in real emergencies, stick to it. •Leave time in your schedule for the unexpected, as well as for rest periods of some sort.

•Go task by task. If you finish one task at a time, you'll avoid feeling fragmented and overburdened. It is also easier to see where you're going with a job when you give your full attention.

•Finish something. Bogged down by lengthy and complex projects? Give yourself a quick sense of accomplishment. In your List, pick a task you can easily finish in the next ten minutes. Then do it!

•Know when to stop. There's a virtue in knowing when to quit work for maximum productivity the next day. Stop on a high note or on a point of accomplishment.

•If forced to stop when stalled with an unsolved problem, write it down. Think it through over night. Come in with a new approach the next day.

•Have a logical starting point at which to resume the next morning, especially after weekend and holidays. Knowing that you've already begun will make your time off much more relaxed.

•Schedule fun time. It's not a waste of time at all. It makes work time more useful. There is no reason why work shouldn't be fun!


2. Control Stress by Applying Common Sense

•When your work load seems overwhelming, and you feel out of control, take five minutes off to ask yourself:

•Learn to control what you can. Learn to ignore what you can't control...and know the difference between the two! 

•Don't be afraid of a little stress. For people who understand what's expected of them and feel the pressure to achieve specific results stress can be a positive motivator.

•Be happy with what you've got. Sometimes it helps to realize how much worse things could be.

•Learn from your setbacks. Transform negative experiences into insights to guide future

•Learn to say no. Know how to say no to extra activities and projects that do not in some way help you achieve your goals.

•Do your best and leave the rest. Remember that you are human. So what if you make a mistake? The actual consequences are usually not nearly as bad as the ones we imagine. Mistakes will happen, and if nothing else you'll always learn from them.

•Don't waste today's energy stewing over yesterday's decision. If your decision agreed with your value system, then stick with it and don't worry about it.

3. Control Stress by Looking After Your Body

•Get up from your desk periodically to stretch and take six deep breaths. Breathe in through your nose, out through your mouth. Take the time to notice how your abdomen expands as you fill your lungs with air.

•Take a few minutes to relax. For example, say to yourself: "RE-LAX" ("RE" when inhaling, and "LAX" when exhaling).

•Take an exercise break. Take a brisk walk at lunch. Climb the stairs instead of taking the elevator. When your mind is cluttered, move your body. Exercise will improve your frame of mind.

•Take a break, any kind of break. Sometimes, the longer you wrestle with a tough problem, the more difficult and complicated it seems to grow. When this happens it makes sense to push away the problem and take a break. Often, when you come back to it, a solution will emerge.

•Exercise regularly and eat sensibly. Stress may be either mental or physical, and good exercise and eating habits will prevent your body from increasing your stress level.

•Get enough sleep. Lack of sleep can cloud your judgment and deprive you of your ability to
think clearly.

4. Control Stress by Controlling Your Mind

•Visualize something positive. Calm yourself by closing your eyes and visualizing a relaxing, pleasant scene or event. Keep notes and pictures of things (or people) that make you feel happy.

•Imagine success. When you think about how you will perform a specific task, imagine success, not failure. Focus on positive, not negative results.

•Explore a form of meditation. There are numerous books and classes available. Studies show that 14 minutes of meditation is the equivalent of two hours of deep sleep.

•Learn to think clearly. Think problems and situations through.

•Focus your thoughts. The habit of thinking about too many things at the same time is extremely fatiguing and stress producing. Instead of being overwhelmed and unproductive, concentrate on one task at a time. A key advantage of having an Organizer is that all the other things that you must do are safely listed and put away, ready for instant retrieval whenever you are ready for another task. That way you don't have to think about them, but you won't worry about forgetting them either.

•Don't rely on your memory for important information. Write it down.

•Change your focus. Put your job concerns aside for a few minutes, and concentrate on your life away from work. Make happy plans. Plan how you'll spend this evening or the weekend, and look through the personal Key Result Areas for inspiration. After just a few minutes of these kinds of thoughts, you'll find that your stress begins to fade away, and you'll be able to get back to work with new vitality.

•Enjoy yourself now. Stop whatever you're doing and delight in being alive. Sense the physical processes inside you, the good in people around you, and the beauty of the world you live in.

•Laugh more. Laughter is one of the best tension releasers there is. List things to laugh about, or people to laugh with.