From lengthy to-do lists to looming deadlines, it’s no secret that the daily pressures of work can create added stress. Short-term effects of stress include headaches, shallow breathing, trouble sleeping, anxiety, and upset stomach. Long-term stress can increase the risk for more serious health conditions such as heart disease, back pain, depression, chronic muscle aches and pains, and a weakened immune system. Stress can also impair focus, decision making, and emotions.
What can you do if you‘re experiencing work-related stress? Start with these steps:
- Check reality—When you’re in a high-pressure situation, examine your thoughts to see if they’re adding to the stress you feel. Are you picturing a far worse outcome than is likely? Is the situation going to affect your approval, reputation, or income? Are the immediate demands more of a challenge than a disaster in the making?
- Manage priorities—Start each day by making a list of tasks to complete, calls to make, and emails to write. Prioritize the list according to what you must do, what you would like to do, and what can wait.
- Take breaks—Hourly mini-breaks to stretch your shoulders, back, and neck provide physical relief. This can help reduce mental stress. Lunch is often skipped at the expense of more stress. Try to take lunch if you can.
- Communicate—Talking with a family member or friend outside of work about the issues causing stress at your job can put things in perspective. Explore solutions and ways to cope together.
- Eat a healthy diet—Lean proteins, fruits, vegetables, and whole grains may reduce stress. Consuming lots of caffeine, sugar, and alcohol can increase it.
- Exercise regularly—Many studies have found exercise reduces stress. Aerobic exercise works best for most people. This includes running, swimming, or brisk walking.
- Get help—If you’ve tried self-help methods but continue to be highly stressed, get help. Talk with your doctor or a mental health provider who specializes in stress management.
FIND THE HELP YOU NEED
Connect with a Spectrum Health Lakeland counselor at spectrumhealthlakeland.org/counseling