Stress is like gravity--an ever present force most of us are so used to we're oblivious that it's even there. With work hours stretching beyond biorhythms and time zones, there's plenty to worry about in a day. However, many school executives operate in a daze of dissonance--never realizing the pressure they're under until the stress subsides and they begin to feel better.

It's hard to fight an enemy that's taken up residence in your head. And when Superintendents function in a state of anxiety for prolonged periods, it's simply accepted as part of the territory. But if you've started muttering "hurry up" to the microwave, it's probably time to take action.

Stressors are cumulative. So the more hassles being dealt with at a given time, the more pronounced the symptoms. And perceptions of stressful situations differ from person to person. Just because you're being driven over the edge at work doesn't mean others are coming along for the ride.

Pay attention to the warning signs of stress (see below). Then use these three stress busters to help lighten your worries:

Avoid: When you overcommit mentally or physically, it's hard to get anything done.  Don't make agreements you can't keep.

Alter: A leading cause of workplace stress is feeling powerless over your environment. Take stock of your situation, and alter your behavior to ease the load. Remember, the greatest area for control lies within yourself.

Accept: Sometimes there's no choice but to accept your circumstances. Talk with a colleague or mentor when you're on edge. Drive away negative thoughts by learning to forgive and forget, and smile more.

Stress Alert

1. Being physically run down or tired all the time.
2. Resentment of or impatience toward those making demands.
3. Self-criticism for putting up with the demands.
4. Seeing only the negative side of things (cynicism).
5. Sense of being besieged.
6. Losing your cool over seemingly innocuous matters.
7. Headaches, indigestion, shortness of breath.
8. Weight loss or gain.
9. Sleeplessness and depression.
10. Depersonalization.
11. Feeling helpless.
12. Trouble concentrating or thinking clearly.

Stress Test

Part I: Everyone experiences work-related stress. But the degree and intensity of the pressure make some Superintendents more vulnerable to health risks than others.  Take this test to determine if your job is pushing you to the brink.

1. Which of the following best describes your workplace?

1. Shangri La. In fact, I'm amazed I get paid every month to do what I do.
2. Most days are fine, but sometimes I wonder if there aren't other career choices I could have made.
3. It's a jungle around here. The strangler vines have taken hold of everything.

2. When contemplating the organization's climate and culture:

1. There's not a better place on earth.
2. It's acceptable but not heavenly.
3. It feels like I'm inside a noxious cloud. Where's my oxygen tank?

3. The demands of my job make me feel:

1. Invigorated and energized.
2. Tired, but nothing a good nap won't fix.
3. As if I've been run over by an 18 wheeler.

4. When my blood pressure starts to escalate, I:

1. Turn to my trusted staff members who help me decompress.
2. Head to the restroom and splash cold water on my face.
3. Explode and sometimes even lash out at others.

5. Which most closely depicts life in your district these past six months?

1. It ran like a well-oiled machine.
2. Anomalies emerged, but we got back on track fairly quickly.
3. We careened from one emergency to the next and didn't get a thing done.

6. How often do you experience these symptoms at work: Rapid heartbeat; headaches; sweaty palms; indigestion; shortness of breath; poor concentration? 

1. Every now and again. But usually it's because something good or exciting has happened.
2. Sometimes. But I seem to be able to plow through it.
3. Almost every day. In fact, my credenza doubles as a pharmacy.

7. As you prepare to leave the office for home, you feel like you're:

1. Heading to a mountain lodge--a warm, cozy place where I can relax.
2. Checking into the Hilton--plenty of modern conveniences, but a hard place to chill and unwind.
3. Walking into the mall after Christmas--crowded, chaotic, and nowhere to hide.

8. Which best depicts a typical day in your household?

1. Leave It to Beaver
2. Honey, I Shrunk the Kids
3. Survivor

9. How often does something "pop up" at work, causing you to break commitments with family or friends?

1. Hardly ever--I know my priorities.
2. Occasionally, but people seem to understand.
3. Are you kidding? I don't even make plans with family or friends anymore.

10. During the morning commute, you often catch yourself whistling…

1. "Hi-Ho, Hi-Ho, It's Off to Work I Go"
2. "School's [Almost] Out for Summer"
3. "Running on Empty"

Part II: Scoring
Give each (a) 1 point, (b) 2 points, and © 3 points.  Then tally your total score.

Part III: Interpretation

0-10: Overall, stress in your life is well-managed. Review your answers to identify the most common triggers that cause you to worry. If most of your stress comes from work, make sure there are things in place at home that act as a buffer.

11-20: You're in decent shape, but there are areas where stress is affecting your health. Recognize your limitations. Implement coping mechanisms such as exercise, spending time with friends outside of work, or new pursuits that stretch you in a completely different arena. Boosting your confidence will help you persevere.

21-30: Your blood pressure is climbing (or is already off the charts). Take stock of daily events to isolate pressure points and hot buttons. What factors can you fight? What factors can you flee? What factors can you let flow by? If job stress has crossed the line from normal to excessive, seek professional help or consider a change of assignment or venue.

Adapted from: Canadian Heart and Stroke Foundation. Is Job Stress an Occupational Hazard?  Available at www.heartandstroke.ca