If managing expatriates in an uncertain world is wearing you out, then take the time to take care of your needs. And help your expats reduce their stress, too. Julia Ferguson Andriessen explains.

Uncertainty, fear, stress, frustration, worry -- feelings expressed by international staff around the globe with the current global climate.

As HR managers, the days are often filled with stacks of paperwork, concerned employees and fires to put out. With the fear of wars and increased terrorism added to the mix, HR managers are finding themselves facing issues they normally did not and their staff looking to them for answers.

There are simple tools you can utilize to decrease the stress. For example, put into place the HALT technique. HALT equals, Hungry, Angry, Lonely, Tired.

If you are feeling overwhelmed or frustrated, “call a halt” and check in with yourself. If you are experiencing any of those four symptoms, stop and address them. In stressful times, we often forget to meet our most basic needs.

If you are hungry, try and eat nutritious foods. Keep healthy snacks in your desk and make it part of your daily routine to take breaks and have lunch.

If you are angry, find a way to positively resolve the anger and/or release it. Set appropriate boundaries to minimise angry feelings in the future. Exercise to burn off some of the energy.

If you are feeling lonely, then make plans to meet up with friends or develop a plan to make new friends. Make it a priority to take a class or start a hobby outside of the home. Work is only part of your day so ensure you are balancing out your time to include personal friendships and interests.

And finally if you are feeling tired, focus on getting a better night sleep. One way is to stick to a routine and go to bed the same time each night. Also, eat properly throughout the day to provide your body with the ongoing fuel it needs. Take a brisk walk daily to stimulate and energize you while at work.

Another excellent way to reduce stress is to learn to say, “NO”. When we say no, we are actually saying “YES” to something else. Yes to a realistic workload, yes to family time, yes to self respect. We are not doing ourselves and anyone else any favours by taking on more than we can handle and then doing a poor job or running ourselves into the ground.

Teach your staff this valuable lesson as well. I have worked with so many clients who reported back to me with shock to find out they didn’t get fired, the work still got done, sometimes company policy even changed. They felt empowered and many even realised that they were the ones pushing so hard and not the company after all.

I also encourage you to purchase the book, Instant Calm, by Paul Wilson.

He has written a few books on the subject, including Calm at Work. Instant Calm, however, has over 100 tips and exercises for individuals to use to increase calm and reduce stress. In addition, he has a section dedicated to reducing stress at work.

If I was an HR manager placing international staff, I would include a copy of this book with expatriates' relocation packets. If nothing else, it may serve as a reminder to them that you understand they will be experiencing stress in their new environment.

Since the 9-11 tragedy and continued global economic struggle, many expatriate staff and their families are desiring to be closer to their home country or return altogether.

To help you reduce stress for yourself and your expatriate staff, continue to educate yourself on the climate in the countries they work in and ensure the company has the appropriate policies in place to support them if they need to be relocated.

Develop and maintain a guide for staff in the case of an emergency or disaster. One of the most common gripes I hear from expats around the globe is the lack of knowledge and awareness on the part of the HR department.

You can decrease their anxiety and feelings of disconnectedness by providing them with up to date resources and support in their region.

This will in turn reduce the number of calls you will receive from disgruntled staff and their families allowing you to focus on your daily work.

Finally, develop a support system outside of the office. Everyone needs to have light-hearted conversation, time away from their job and co-workers, and support from people who can’t fire you.

This is essential for a healthy lifestyle whether you live abroad or not. By making you a priority in your day to day life, you increase your energy and reduce stress and moodiness.

Please note: If you find you are truly overwhelmed, feeling anxious much of the time and/or depressed, please make an appointment with your doctor or mental health professional. There are solutions for you.

May 2003

Julia Ferguson Andriessen is an expat coach, consultant and writer who has worked with over 25 nationalities and hundreds of clients worldwide. She may be reached at her website www.coachingforexpats.com or www.juliaferguson.com