{"id":6260,"date":"2020-09-30T19:28:15","date_gmt":"2020-09-30T18:28:15","guid":{"rendered":"https:\/\/www.n-able.com\/?p=6260"},"modified":"2021-04-09T19:29:09","modified_gmt":"2021-04-09T18:29:09","slug":"practical-strategies-dealing-stress-it-and-security","status":"publish","type":"post","link":"https:\/\/www.n-able.com\/it\/blog\/practical-strategies-dealing-stress-it-and-security","title":{"rendered":"Practical Strategies for Dealing with Stress in IT and Security"},"content":{"rendered":"<div class=\"field field--name-node-post-date field--type-ds field--label-hidden field--item\">Burnout is common among both IT and security professionals. Even before the challenges of 2020, the industry was already recognizing the toll IT and security jobs can take on us. (This goes double for those in security, with <a class=\"ext\" href=\"https:\/\/www.axios.com\/mental-health-focus-at-premier-cybersecurity-conference-black-hat-f5d07f88-c119-48c8-bfc1-f4a1a60afbc0.html\" target=\"_blank\" rel=\"noopener noreferrer\">some conferences<\/a>\u00a0dedicating time over the past few years for mental health).<\/div>\n<div class=\"field field--name-body field--type-text-with-summary field--label-hidden field--item\">\n<p>Our tendency in business is often to present a stiff upper lip and power through. But doing this can have real effects on job performance, business performance, turnover, and physical health.<\/p>\n<p>Today, we\u2019re going to talk about building resilience in the face of stress and uncertainty\u2014and we\u2019ll offer\u00a0<em>practical<\/em>\u00a0tips for reducing them.<\/p>\n<h2 class=\"h3\">The Truth about Stress<\/h2>\n<p>Before we give tips on managing stress, we should discuss a few truths about stress. First, stress is unavoidable. You can\u2019t ignore it or pretend it doesn\u2019t exist. Powering through doesn\u2019t help, and can have detrimental effects on health and job performance (even if you feel you \u201cthrive under pressure\u201d).<\/p>\n<p>Second, what triggers stress can be subjective, yet its effects are nearly universal. This is important when you manage people\u2014what may cause your muscles to tense, your thoughts to race, and your breathing to quicken may not be the same as your employee. For example, you may be used to giving presentations if you\u2019re doing sales pitches, but another member of the team may freak out at the idea. So, try not to downplay someone else\u2019s stress or tell them to \u201cget over it.\u201d<\/p>\n<p>Third, stress is\u00a0<em>physical<\/em>. While it has emotional components, physical reactions in the body can be hard to ignore (such as trembling, voices catching, or muscles tensing). When someone faces a stressor\u2014regardless of what that stressor is\u2014the body releases stress hormones into the bloodstream. These hormones include:<\/p>\n<ul>\n<li><strong>Cortisol:<\/strong>\u00a0Cortisol is often called the stress hormone. It regulates multiple bodily functions, but triggers the fight-flight-or-freeze response.<\/li>\n<li><strong>Epinephrine:<\/strong>\u00a0This is the scientific name for adrenaline. Adrenaline speeds your body functions up. This speed element will be important when we talk about countering stress.<\/li>\n<li><strong>Norepinephrine:<\/strong>\u00a0Norepinephrine, or noradrenaline, functions similarly to epinephrine. It also speeds up the body by increasing heart rate and spiking blood sugar. However, noradrenaline also constricts your blood vessels, which can spike blood pressure.<\/li>\n<\/ul>\n<p>Your body\u00a0<em>cannot<\/em>\u00a0typically distinguish between a real threat and a false one. It releases these hormones under stress whether it\u2019s a real emergency like running from a wild animal or surviving a street fight, but can also release it when you\u2019re simply nervous to talk to your boss or worried about doing a good job for a client.<\/p>\n<p>While acute stress in an emergency can cause problems, prolonged, chronic stress can be more subtle, yet wreak havoc on the body. As mentioned before, stress hormones can constrict the blood vessels, leading to heart and blood pressure problems\u2014particularly if the stress occurs for a lengthy period of time.<\/p>\n<p>If this weren\u2019t enough, stressed out employees can hurt your bottom line (same if you\u2019re an MSP owner). Long-term, chronic stress can lead to significant cognitive impairment, actually changing the way your\u00a0<a class=\"ext\" href=\"https:\/\/www.health.harvard.edu\/mind-and-mood\/protect-your-brain-from-stress\" target=\"_blank\" rel=\"noopener noreferrer\">brain functions<\/a>, often reducing memory, the ability to think clearly, and handle \u201chigher order functions.\u201d The brains of people under chronic, long-term stress experience structural changes that can make them less able to make sound decisions and reason clearly. Their brains respond by shifting resources from high-level thinking to survival modes. This isn\u2019t the type of state you want your techs in when they\u2019re trying to solve a complex technical problem or restore data during a major cyberattack (or reassure a nervous or impatient customer).<\/p>\n<h2 class=\"h3\">Managing Stress<\/h2>\n<p>Ultimately, we should walk away with two important points. First, stress, anxiety, and worry can\u2019t just be powered through (in fact, that can exacerbate the problem\u2014like driving with the parking brake on). Also, they can harm a business\u2019s bottom line if employees are pushed too hard or lack the resources to manage them.<\/p>\n<p>If you want to reduce your own stress levels, consider some of the following tips. We also recommend sharing this article with your team members\u2014you never know who might be close to burning out.<\/p>\n<ul>\n<li><strong>Treat stress relief like working out:<\/strong>\u00a0While the following tips will help during times of acute stress, practicing them when you\u2019re not particularly highly strung makes a world of difference. Think of these techniques as something you practice regularly, the same way you might work out. This cuts down on chronic stress levels, helping your health and your job performance.<\/li>\n<li><strong>Talk slowly:<\/strong>\u00a0We mentioned earlier that adrenaline speeds up your body processes. When you\u00a0talk\u00a0.\u00a0.\u00a0. slowly\u00a0.\u00a0.\u00a0. and take\u00a0.\u00a0.\u00a0. pauses, it can counter the effects of the adrenaline and start to slow down other processes. Speaking more slowly can also calm others down if someone\u2019s nervous (far more effective than just telling them to \u201ccalm down\u201d). Try it for yourself\u2014read something aloud slowly for a few minutes and see how much calmer you are. Try speaking at a slower pace each day for a few minutes (or reading something slowly) to reduce chronic stress. By talking more slowly, you can also think more slowly (and methodically), often allowing you to make better decisions (and sometimes do them faster). As they say in the military, \u201cslow is smooth, and smooth is fast.\u201d<\/li>\n<li><strong>Breathe:<\/strong>\u00a0One of the physical responses of stress involves faster breathing. Instead, try to slow your breathing down. Breathe deeply into the belly through your nose. Breathing into the belly (rather than the chest) will cause a better relaxation response. Also, practice this ahead of time so it\u2019s ready to go when you need it.<\/li>\n<li><strong>Practice progressive muscle relaxation:<\/strong><b>\u00a0<\/b>Another effective technique involves progressively relaxing your muscles. Close your eyes, and just progressively mentally \u201cscan\u201d your body for areas of tension or tightness. Move systematically from your head slowly to your toes. When you find a place of tension, release it.<\/li>\n<li><strong>Redirect attention:<\/strong>\u00a0It\u2019s not always feasible, but taking breaks during the day to do something [ital]entirely[\/ital] different makes a huge difference. You may want to watch a Ted Talk after a meeting doesn\u2019t go well to lift your mood or you may want to watch stand-up comedy videos to get you into a looser mood after a few hours of staring at a screen.<\/li>\n<li><strong>Health:<\/strong>\u00a0Finally, make sure to look after yourself by practicing good health habits. Try to get some physical exercise, eat good food, and try to get good sleep. Also, it\u2019s a good idea to avoid alcohol as much as you can\u2014it can\u00a0<a class=\"ext\" href=\"https:\/\/www.verywellmind.com\/heavy-drinking-increases-stress-hormone-63201\" target=\"_blank\" rel=\"noopener noreferrer\">increase cortisol levels<\/a>\u00a0and make it harder to deal with everyday stressors.<\/li>\n<\/ul>\n<h2 class=\"h3\">Taking good care of yourself<\/h2>\n<p>Whether you\u2019re an IT technician, security professional, or run your own IT service business, stress comes with the job. But while you can\u2019t avoid stress completely, you can take steps to manage it and reduce its impact on both your job and the other important areas of your life.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Of course, removing stressors can also help reduce the effects of stress. Cyberattacks can be extremely stressful to deal with, even if you\u2019re an experienced security pro. SolarWinds<sup>\u00ae<\/sup>\u00a0Endpoint Detection and Response (EDR) can reduce the stress by both reducing the number of threats with advanced protection and also automatically rolling back endpoints to a known safe state after a ransomware attack. Learn more about\u00a0<a href=\"https:\/\/www.solarwindsmsp.com\/products\/endpoint-detection-and-response\" target=\"_blank\" rel=\"noopener\">SolarWinds EDR<\/a>\u00a0today.\u00a0<\/strong><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Burnout is common among both IT and security professionals. Here are some tips on how to manage your stress levels and keep yourself and your techs on the right side&#8230;<\/p>\n","protected":false},"author":24,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"class_list":["post-6260","post","type-post","status-publish","format-standard","hentry","topic-security"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Practical Strategies for Dealing with Stress in IT and Security - N-able<\/title>\n<meta name=\"description\" content=\"Burnout is common among both IT and security professionals. 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