In today’s economic upheavals, downsizing, lay-off, merger and bankruptcies have cost hundreds of thousands of workers their jobs. Millions more have been shifted to unfamiliar tasks within their companies and wonder how much longer they will be employed. Adding to the pressures that workers face are new bosses, computer surveillance of production, fewer health and retirement benefits, and the feeling they have to work longer and harder just to maintain their current economic status.
Many misconceptions exist about who gets stressed and why. Ask any ten workers to list the things that most stress them at work and you could end up with a 100-page treatise. Twenty years ago, psychologists almost exclusively blamed job stress on high workloads or lack of control on the job. More recent studies show that unfairness and a mismatch in values between employees and companies play an increasing role in triggering stress. Probably one of the strongest predictors is when there is a vacuum of information – silence about why and how decisions are made. Another is operating in conflict with your values such as shading the truth, covering up for the boss or selling inferior products or things that you know people don’t really need.
Workers at every level are experiencing increased tension and uncertainty. It is no surprise that insurance claims for stress, depression and job burnout are now the fastest-growing disability category
Along with its emotional toll, prolonged job-related stress can drastically affect your physical health. Constant preoccupation with job responsibilities often leads to erratic eating habits and not enough exercise, resulting in weight problems, high blood pressure, and elevated cholesterol levels. Common job stressors such as perceived low rewards, a hostile work environment and long hours can also accelerate the onset of heart disease, including the likelihood of heart attacks. This is particularly true for blue-collar and manual workers. Studies suggest that because these employees tend to have little control over their work environments, they are more likely to develop cardiovascular disease than those in traditional ‘white collar’ jobs.
Job stress also causes burnout, a condition marked by emotional exhaustion and negative or cynical attitudes toward others and yourself. Burnout can lead to depression, which, in turn, has been linked to a variety of other health concerns such as heart disease and stroke, obesity and eating disorders, diabetes, and some forms of cancer.
So, we know the reasons for stress in the workplace and we understand the damage it can do. However, why are some people more vulnerable than others? Some are continuously stressed while others are stressed only occasionally (the trait-state theory of anxiety). People with personality traits such as low self-esteem, the need to be liked, fear of criticism, low frustration tolerance, perfectionism and poor self-control are more prone to stress than others. Personality testing can identify people with these traits and, with appropriate stress inoculation programmes, learn to cope better with their stress.
However, some stress may be unavoidable, but here are some tips that can help to keep the damage to a minimum:
Regular, slowed breathing – a common characteristic of meditation and prayer – alerts your brain that you are in a safe place, relaxes the heart, decreases blood pressure and removes wastes from the bloodstream.
Make the most of work breaks. Even 10 minutes of ‘personal time’ will refresh your mental outlook. Take a brief walk, chat with a co-worker about a non-job topic, or simply sit quietly with your eyes closed and breathe.
Take a vacation. A change of scenery clears the head and recharges the batteries, provided you ignore your email and allow a couple of weeks to disengage and unwind.
If you feel angry, walk away. Mentally regroup by counting to 10, then look at the situation again. Walking and other physical activities will also help you work off steam.
Set reasonable standards for yourself and others. Don’t expect perfection. Talk to your employer about your job description. Your responsibilities and performance criteria may not accurately reflect what you are doing. Working together to make needed changes will not only benefit your emotional and physical health, but also improve the organisation’s overall productivity.
Make Friends. Social isolation increases the physiological damage caused by stress. A 2006 survey found that Americans have only two close friends with whom they can confide their deepest concerns—down from three friends 20 years ago.
Exercise regularly. It protects the heart, which is often the first to feel the effects of stress. Studies show exercise also helps maintain the brain’s ability to change focus quickly from one situation to another.
Eat plenty of fruit and vegetables. The antioxidants and other ingredients they contain counter-balance the inflammatory proteins the body produces under stress.
Don’t stay up late. Irregular sleep increases the effects of stress on your body, setting you up for metabolic imbalances that increase your risk of heart disease.
Do what you love. Having a sense of mission about your job makes it easier to deal with inevitable set-backs. (You will still need to take those regular breaks from work.) And if you cannot find meaning in your job, look for it in a hobby or through participation in community activities.
But the one thing you should not do is ignore the risks. Research has shown that there is a relatively small window for reversing the physiological effects of chronic stress.
