Forget misfit teenagers or a rocky romantic life. The responsibilities
of work are filling up the majority of space in the stress vacuum.
That's according to a 2013 Consumer Health Mindset report by Aon Hewitt,
a retirement and health solutions company. Of the 2,800 employees and
their dependents surveyed, four of the top five reasons for stress were
work-related: financial situation (46 percent), work changes (37
percent), work schedule (34 percent), work relationships (32 percent)
and influence and control over how the employee did work (32 percent).
Stress
has both emotional and physical consequences, according to Bob Rosen,
psychologist and CEO and chairman of the consulting firm Healthy
Companies International. "Stress is a condition we experience when our
minds and bodies respond to changing conditions," he wrote in an email.
"Too much stress creates excessive fear and anxiety, conflict and
defensiveness, feelings of overwhelm and burnout, and chronic
inflammation in the body."
If you're already in a demanding job,
laboring under such conditions can only make it that much harder. Below
are some issues you may face as well as steps you can take to alleviate
some of your workplace stress.
Others feel your wrath. If you're
bogged down in heaps of work each day, you may show little restraint in
voicing your frustrations with colleagues. While the tongue-lashing of
your boss and colleagues may provide some momentary relief, it can
create a hostile and distrustful work environment. "This can affect
relationships with co-workers in that we can snap at them more often, be
more short-tempered, relate to them in a less positive way, which can
create more stress not just for us and them, but that can permeate the
workplace," says Elizabeth Scott, a stress expert for About.com and
author of "Eight Keys to Stress Management."
[Read: Is Your Personality Holding You Back at Work?]
Cure:
Blow off steam by exercising. Let your frustrations boil out during
your lunch workout in the company gym. If your workplace doesn't have a
gym, walking up and down the office stairs or around a nearby park for
15 minutes are great substitutes. "Those who exercise regularly are less
reactive to stress when they experience it," Scott says, adding that
doing so unleashes an "influx of endorphins" and makes you "more
resilient to stress."
Focusing is a struggle. Between fretting
about your low salary and the high demands of your boss, your body may
be overwhelmed by the emotional toll and release cortisol - a hormone
unleashed as a result of stress. Scott explains that this can inhibit
logical reasoning, reaction time and other areas of cognitive
functioning.
Cure: Meditate. Give your brain a break from the
multitasking nature of your job by stepping away from your desk and
finding a private area for a few minutes of meditation. According to
Rosen, meditation is one of the most effective ways to relieve stress.
"It forces us to stop, sit quietly within ourselves, identify the
sources of our excessive stress, and focuses us on calming ourselves
down, living in the moment - not hijacked by the past or worrying about
the future," he says.
There's also evidence that the practice can
benefit your brain. In 2011, a team of Harvard-affiliated researchers
at Massachusetts General Hospital conducted an eight-week mindfulness
meditation program. Meditating for 27 minutes each day, the 16
participants showed measurable changes in parts of the brain associated
with memory, sense of self, empathy and stress.
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