Work-related stress is on the rise, and it's taking a significant toll on our physical and mental health. According to a study published in the American Journal of Industrial Medicine, 75% of all adults in the United States experience work-related stress at some point in their lives. The UK Health and Safety Executive has also reported that year-on-year reports of work-related stress has been increasing. This stress can lead to a range of negative health consequences, including increased risk of heart disease, insomnia, and depression.
One of the main causes of work-related stress is the increasing demands of the modern workplace. Many people are expected to work longer hours, deal with constant deadlines and pressure, and juggle multiple tasks at once. This can lead to feelings of overwhelm and burnout, which can have serious consequences for both physical and mental health.
Whilst we've all experienced considerable disruption from a wide range of global catastrophes, businesses are struggling to recoup the losses of the last few years. And unfortunately that pressure is being passed down to a work-force that already had a certain amount of pressure associated with their role as standard.
This is leads into another contributing factor to work-related stress. The lack of work-life balance. Many people struggle to find a healthy balance between their work and personal lives, leading to increased stress and reduced well-being. This can be particularly challenging for people who work in demanding or high-pressure jobs, such as healthcare professionals, first responders, and lawyers. And with a growing push of 'grind' culture (working multiple hustles at once) this pressure to always be on is unlikely to go away.
Unfortunately, the onus is currently on individuals to implement self-care strategies to manage their work-related stress, whilst their workplace puts most of it's focus on recouping lost revenue. This can be difficult, especially for people who are already stretched thin and struggling to cope with the demands of their jobs.
So, here's some suggestions for how you can implement some much needed self care:
- Set boundaries and prioritize self-care. This might mean saying no to additional work responsibilities, taking regular breaks, and setting aside time for hobbies and activities that you enjoy. It's ok to focus on you. Most of us are expendable. Most of our jobs can be done by someone else. You manager should have a back up for when you can't work. So go home at 5 if you can. Your free time is YOUR time. Saying no every now and then makes it more likely you're well enough to keep working. Burning out means they'll lose you for longer.
- Practice relaxation techniques. Techniques such as deep breathing, meditation, and yoga can help reduce stress and promote relaxation. Take a moment between calls and tasks to centre yourself. Become aware of your environment. Try to avoid looking at your phone as long as possible. Become overhwlemed with information can be stressful. And we're so overwhelemed with information at all times these days.
- Exercise regularly. Regular physical activity can help reduce stress and improve mood. This can be difficult to fit in when you're working long days. But small changes make a big difference. Walk where you can. Take phone calls on the move. Stretch when watching TV. Chuck on a 10 minute HIIT workout from Youtube. Whatever it takes. Calf raises when you brush your teeth. Treat it like a non negotiable. Like brushing your teeth.
- Eat a healthy diet. A nutritious diet can provide the fuel your body needs to manage stress and maintain good health. This will look different to everyone. But consider the Eat Well Guide. A colourful plate is a nutritious plate. Make sure you have enough carbs, fats, proteins and veg (including leafy greens) on your plate.
- Get enough sleep. Sleep is essential for maintaining physical and mental health, and it can help you manage stress more effectively. It's become a bit of a meme that most successful people operate off of 4 hours of sleep a night. This is the exception, not the rule. Most people will STRUGGLE without their 8hrs of sleep. Turn your bedroom into a relaxation station. Keep all devices in another room. Teach your body that when it's in bed, it's meant to sleep. No doom scrolling into the early hours.
Overall, work-related stress is a growing concern, and it's essential that we find ways to manage it. While the onus is currently on individuals to implement self-care strategies, it's also important that employers take steps to create a healthy and supportive work environment. This can include providing access to resources and support for employees, promoting work-life balance, and addressing sources of stress in the workplace.
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