Healthy for a Happy Life

Everyone I talk to is experiencing tremendous work-related stress.  Even some of my friends who served in nerve-racking combat deployments admit that today’s workplace is as stressful as ever. 

Numerous studies show that job stress has been the greatest source of stress for American adults over the past few decades and that this destructive trend is escalating. This is bad news because work-related stress does not just disappear when we leave the office.  When stress persists, it is detrimental to emotional as well as physical health.  In the short term, a stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, shortened temper and difficulty concentrating. Chronic stress can result in heart disease, hypertension, depression, insomnia, and a weakened immune system. Compounding the problem, some of us deal with excessive stress in unhealthy ways such as substance abuse, cigarettes and unhealthy eating.  Although the majority of workers in the United States cite work as the top source of stress, less than half say they are doing a good job of managing it. 

I could write pages about why this destructive trend is spiking (a hostile environment, lack of strong leadership in the upper ranks, excessive workloads, sexual harassment, limited opportunities for growth or advancement, lack of control over workplace decisions, conflicting demands, unclear performance objectives, low or stagnant salaries, and work that is not challenging or engaging).  However, given the fact that I am already beginning to traverse a perilous political path, I will instead offer some tips on how to be healthier and happier by combatting occupational stress. 

• Develop healthy responses. Instead of attempting to fight stress with alcohol or unhealthy foods, plan for healthy activities to unwind.  If possible, plan in advance and schedule enjoyable activities during breaks and after work.  Yoga is an excellent choice, but any physical activity is extremely valuable.  Exercise is a wonderful treatment for stress, as it will amp-up your endorphins, provide an opportunity for “meditation on the move,” improve sleep and enhance your mood.  Other suggestions include going to a concert or sporting event, playing games with friends, and reading a book that makes you feel good. 
• Observe good sleep hygiene. Getting enough good-quality sleep is very important for effective stress management. Limit caffeine late in the day and minimize stimulating activities at night, including computer and television use. 
• Listen to music. The calming power of music is well-established.  With a unique link to our emotions, music is an extremely effective stress-management tool.  In fact, researchers at Stanford University determined that "listening to music seems to be able to change brain functioning to the same extent as medication."  Most of us associate music with a slower tempo as the most frequently recommended sounds for relaxation.  However, upbeat music can make one feel more optimistic and positive and faster music can improve mental focus and concentration.  To determine what type works best for you, listen to music you enjoy and be mindful of its relaxing effects. 
• Establish boundaries. In today's digital world, it is easy to feel the need to be connected 24 hours a day. Establish some work-life boundaries such as making a rule not to check email from home in the evening or not answering the phone during dinner.
• Take time to recharge. Carve out time in advance to replenish and return to your pre-stress level. Leverage opportunities to “unplug” by avoiding work-related activities and trying not to think about work.
• Practice relaxation.Techniques such as meditation and deep breathing can greatly facilitate relaxation and there are many apps that can help, including Calm and 10% Happier.  Practice mindfulness by actively observing present experiences and thoughts without judging them. 
• Accept support. Accepting help from trusted family and friends and leveraging employee resources can improve your ability to manage stress. Your employer may also have stress management resources, and all federal employees have access to an employee assistance program.  (Check MYFOH-4-YOU for more information.)   

If you try these tips and still feel overwhelmed by work stress, consider talking to a psychologist, who can help you better manage stress and leverage healthy behaviors.