Mental Health Corner
According to the American Psychological Association’s annual Stress in America Survey, work-related stress is consistently reported as a major source of stress for most Americans.
Chronic stress has been associated with multiple physical and mental health conditions such as anxiety, insomnia, high blood pressure, cardiovascular issues, and a weakened immune system. It can also contribute to developing health conditions such as depression, obesity, and heart disease. Whether it is multiple deadlines, excess workloads, or lack of support from co-workers, it is imperative to learn to cope with chronic stress. Here are seven suggestions that are within your sphere of control:
- Track your stressors: An effective way to do this is to keep a journal for one to two weeks in which you write down your feelings, thoughts, and circumstances involved that contribute to work stress. Can you identify the situations and the people that are involved? Make sure to include your reaction to the situations. Over the two weeks, you will see patterns of behavior and thoughts arise.
- Develop heathy responses: Identify activities that help you release tension and frustration, such as swimming, walking, going to the beach, or engaging in a creative pursuit. Spending time with your friends and family helps individuals receive support from those closest to them. Make sure you engage in activities that help you disconnect from work or from thinking about work. Keep in mind that drinking alcohol and/or eating junk food to numb yourself are unhealthy ways to cope. Develop healthy habits that will help you manage stress such as getting enough quality sleep, limit caffeine intake, and the time spent on your smartphone and other devices and on social media close to bedtime.
- Establish boundaries: One of the most important things you can do is to establish clear work-life boundaries for yourself. This may mean not looking at your work emails once you leave the office or sign off for the evening or not looking at your phone during dinner or time spent with your family.
- Take time to recharge: One way to recover from the effects of chronic stress that may lead to burnout is to learn to disconnect from work. This may mean taking time off from work to take a vacation, to travel, or by engaging in an activity that refuels your body and mind. The benefit of doing this is that you will return to work feeling refreshed and more creative. If you are unable to take time off, simple activities such as turning off your phone and paying attention to non-work activities can also be helpful.
- Learn to relax: Develop a daily routine of engaging in deep breathing techniques, stretching, or mindfulness mediation. Mindfulness is about being present in the moment without judgment. Start by taking 5 minutes a day to focus your attention on your breathing, walking, or eating a meal. Over time your ability to focus your attention will develop and you will be able to use this skill on other daily activities.
- Talk to your supervisor: Have an open conversation with your supervisor about your concerns. Your supervisor may be able to help you clarify expectations, assist you in getting the resources or the support of your co-workers, and offer you wellness resources you might be able to use. He/she may also provide you with assistance in improving your time-management skills. Remember this is not the time to list your complaints about the job, but to identify a plan to better manage the work-related stressors you have identified.
- Get support: Reach out and accept the help of a trusted friend or family member. You may also reach out to the Faculty and Staff Assistance Program at 305-284-6604 to schedule a consultation with a licensed, master-level behavioral health clinician who can assess and help in identifying effective ways to manage stress in your life. You may also access your behavioral health benefits under your health plan to schedule a visit with a behavioral health provider to address ways to better manage stress in your life.
Source: apa.org
Click here to read the full Mind & Matter Spring Edition.
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