Stress has become synonymous with the workplace. The vast majority of employees (80 percent, according to the American Institute of Stress) experience on-the-job stress, with close to half reporting that they need help with stress management for work issues. At its extreme, stress can cause more than just anxious feelings — a quarter of those surveyed said that job-related stress makes them feel like screaming, and 14 percent said that their stress levels have made them feel like hitting a colleague. Perhaps for this reason, 10 percent express fear that someone they know at work could become violent, with another 18 percent reporting that they actually did experience a threat or verbal intimidation in the last 12 months.
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Since lashing out at others won’t fly in any work environment, stressed out workers are turning to other coping mechanisms in an attempt to get through their intense days. A newly released survey from Bridge by Instructure found that in seeking stress management, employees are reaching for a variety of substances that may not be healthy if overconsumed. The researchers discovered that to try to combat stress, 34 percent of respondents increased their caffeine intake, while others reported reaching for sugar, alcohol, anti-anxiety medications and sleeping pills to quell their anxiety.
The survey also found that the 24/7 culture of many companies may be adding to the stress behind these poor choices that can quickly turn into bad habits. Only one-third of employees who participated in the study said they are encouraged by their employer to take paid time off, and only 11 percent are encouraged to take mental health days as part of their sick leave. Most (nearly 80 percent) felt that working more hours is an important factor for promotion, and around half reported feeling like they have to engage in workplace politics if they want to get ahead.
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If you’re facing these types of pressures, it’s understandable why — regardless of your industry or seniority level — you are feeling the strain and seeking relief. But be careful what you reach for, since becoming over-reliant on stimulants like caffeine and sugar can have health-related drawbacks. Even coffee, which has some proven health benefits, can cause unpleasant symptoms like headaches and irritability if you drink too much of it, according to the Mayo Clinic. And Harvard Medical School notes that if you eat too much added sugar, it boosts your risk of dying from heart disease. It goes without saying that alcoholic beverages and work don’t mix, and if you’re using medications to help you sleep or combat stress, it may pay to examine some more natural techniques that can make you feel calmer without side effects.
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So before reaching for another cup of coffee and candy bar, test-drive these tried-and-true techniques to replace your current stress-relieving habits:
— Take time off. Even if your company or boss doesn’t encourage PTO or mental health days, you’ll end up needing to take a sick day anyway if you let yourself get too stressed out without stopping occasionally for relief. Pay attention to your own physical and mental cues, and schedule a vacation day when you need a breather — or better yet, before you need one.
— Unplug for relief. On a smaller scale, when it comes to breaks, be sure to disconnect from your daily demands for at least a few minutes every hour or so to avoid triggering your stress response. It may feel like you can’t afford to take any time away from your desk, but the truth is, you can’t afford not to take care of yourself by refreshing and recharging in little ways as needed. Even briefly walking away from your stressors for a chat with a co-worker or change of scenery can help you regain perspective.
— Move it. Sitting all day is unhealthy and adds to stress as well. Plan to do a 30-minute daily workout — before or after work, or on your lunch break. When you turn this simple step into a regular habit, it will give you more energy and focus that can help counter stress throughout your day and week.
— Plan ahead. Entering the day frazzled and disorganized can put you behind the eight ball from the start, adding to stressful feelings. Take time each morning or evening to outline your three biggest priorities for the coming day, and then protect them from interruption. Communicating proactively with your boss and team about what you need to accomplish can help ensure that others are aligned with your goals, which can go a long way toward keeping stress at bay.
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