{"id":16013,"date":"2020-01-28T02:10:33","date_gmt":"2020-01-28T02:10:33","guid":{"rendered":"https:\/\/dbhids2021.wpengine.com\/?p=16013"},"modified":"2020-01-28T02:10:33","modified_gmt":"2020-01-28T02:10:33","slug":"managing-stress-at-work","status":"publish","type":"post","link":"https:\/\/healthymindsphilly.org\/dev\/blog\/managing-stress-at-work\/","title":{"rendered":"Managing Stress at Work"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Employee stress is a growing concern for businesses today. According to the <a href=\"https:\/\/www.stress.org\/workplace-stress\" target=\"_blank\" rel=\"noopener noreferrer\">American Institute of Stress<\/a>, s<\/span><span style=\"font-weight: 400;\">tress in the workplace can lead to:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mistakes and lack of concentration\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Decreased productivity, especially with absenteeism and \u201cpresenteeism\u201d\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Disengagement and turnover\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inflammation and chronic disease<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There is a lot that business owners and managers can do to help address stress in the workplace, but don\u2019t wait for your employer to tackle it. Take your mental health into your own hands.\u00a0<\/span><\/p>\n<p><b>Vacation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">First, take your vacation! According to the <a href=\"http:\/\/cepr.net\/documents\/publications\/nvn-summary.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Center for Economic and Policy Research<\/a>, the US has the lowest number of vacation days in the world (and some of the highest stress levels, according to a <a href=\"https:\/\/news.gallup.com\/poll\/249098\/americans-stress-worry-anger-intensified-2018.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">Gallup World Poll<\/a>),<\/span><\/p>\n<p><span style=\"font-weight: 400;\">and we don\u2019t even use all of our vacation. \u00a0 How many of us carry over vacation days? Or worse, have colleagues who brag about how little vacation they have used? It might end up impacting their health and well being.\u00a0<\/span><\/p>\n<p><b>Recovery for Peak Performance<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Still not convinced to take that vacation time? Even top athletes know that peak performance is based on using periods of rest and recovery to counter the days they exert more (aka stress).\u00a0 Recovery is an important element of peak performance. Vacation days are part of that recovery.\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Self-care is also part of building in that recovery day in and day out. Running back-to-back meetings can leave you frazzled and drained at the end of the workday. We need recovery time during the workday, too, for better innovation and problem solving \u2013 something most employers desire.\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take time to build self care activities into your day to ensure you are getting in some recovery time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Be defensive with your calendar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build in time for recovery and flip your phone over to limit distractions.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take time to eat your lunch &#8211; don\u2019t work through lunch.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Build in a break and go for a walk to get to your 10,000 steps each day.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Take back control of unproductive habits<\/b><span style=\"font-weight: 400;\">. We\u2019ve grown towards the tendency to respond to emails ASAP, but not every email requires a response, let alone an immediate response.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Be more selective about which emails you respond to and when.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Block out time during the day to specifically handle emails.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">You can even set up an automated response to let senders know that you will only be responding during certain hours of the day.\u00a0\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Similarly, how many of us have sat through a meeting that could have very easily been an email? While you may not be able to prevent others from setting up such meetings, you can commit to yourself that you will be more selective about the meetings you schedule, and the meetings that you attend. You just need to practice the diligence to adhere to it. \u00a0 As I said, it\u2019s about being defensive \u2013 your time is precious, zealously protect it!\u00a0<\/span><\/p>\n<p><b>Focus on your wellbeing<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wellbeing comes down to the quality of our physical, mental, emotional, and spiritual energy.\u00a0 Influencing one affects the other. Improving your physical energy can help improve how you respond to stress. This can be done by focusing on proper nutrition and physical activity. Sometimes these aren\u2019t prioritized as they should be when we are under stress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What\u2019s worse, stress can also lead to emotional eating or drinking as coping methods, <a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2013\/eating\" target=\"_blank\" rel=\"noopener noreferrer\">according to the American Psychological Association<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We abandon our usual good food habits and give into cravings.\u00a0 Just stopping the cycle of turning to comfort food, or ordering take-out due to the work stress, can improve your nutrition, which impacts how you feel, thereby affecting your response to stress. Taking a break for some physical activity can give you a needed energy boost.\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both nutrition and physical activity\u00a0 can also go a long way to combatting some of the medical issues stress creates.\u00a0<\/span><\/p>\n<p><b>Mindfulness<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating mindfulness practices into you day can help you manage stress at work. Mindfulness is ultimately about creating awareness, which over time can help you react differently to circumstances, which ultimately reduces your stress. \u00a0 While we often think of mindfulness as a formal meditation that takes time, it doesn\u2019t have to be, and you can build up to it over time.\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A little mindfulness is better than no mindfulness. Try sitting for two minutes each day &#8211; just sit without any agenda, and breathe.\u00a0 It sounds simple, but just focusing on your breath for a few breaths can help you calm down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Which of these suggestions resonate with you?\u00a0 Which do you think you can try?\u00a0 What do you do to try and reduce stress in the workplace? \u00a0 Whether it is as an employer or as an employee, we all have a role in managing stress in the workplace. We can\u2019t afford to ignore it.<\/span><\/p>\n<p>If you want to learn more about mental health and how to help a person who may be experiencing a mental health related crisis or problem, <a href=\"\/en\/mhfa\/\">Mental Health First Aid<\/a> is a course that teaches you how to identify, understand and respond to signs of mental illnesses and substance use disorders in your community.<\/p>\n<p><em>About the Author<\/em><\/p>\n<p><a href=\"http:\/\/betsyleahy.com\" target=\"_blank\" rel=\"noopener noreferrer\">Betsy Leahy<\/a> is a Coach, Speaker and Facilitator who specializes on the intersection of work, wellness, and travel.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Employee stress is a growing concern for businesses today. According to the American Institute of Stress, stress in the workplace can lead to:\u00a0 Mistakes and lack of concentration\u00a0 Decreased productivity, especially with absenteeism and \u201cpresenteeism\u201d\u00a0 Disengagement and turnover\u00a0 Inflammation and chronic disease There is a lot that business owners and managers can do to help address stress in the workplace, but don\u2019t wait for your employer to tackle it. Take your mental health into your own hands.\u00a0 Vacation First, take your vacation! According to the Center for Economic and Policy  [&#8230;]<\/p>\n","protected":false},"author":7,"featured_media":16019,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[668,762],"tags":[],"class_list":["post-16013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stress","category-workplace-mental-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Managing Stress at Work - Healthy Minds Philly\u00ae<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Managing Stress at Work - Healthy Minds Philly\u00ae\" \/>\n<meta property=\"og:description\" content=\"Employee stress is a growing concern for businesses today. According to the American Institute of Stress, stress in the workplace can lead to:\u00a0 Mistakes and lack of concentration\u00a0 Decreased productivity, especially with absenteeism and \u201cpresenteeism\u201d\u00a0 Disengagement and turnover\u00a0 Inflammation and chronic disease There is a lot that business owners and managers can do to help address stress in the workplace, but don\u2019t wait for your employer to tackle it. Take your mental health into your own hands.\u00a0 Vacation First, take your vacation! 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