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Posted: January 5th, 2024
Emergency Department Overload: Making Changes Despite Conflicting Input
Work-related stress has become a serious issue affecting the health and well-being of many adults. Prolonged or chronic stress puts individuals at risk for numerous mental and physical health problems if not properly managed. While some level of stress is normal and even beneficial at times, excessive stress takes a significant toll over the long-term. This paper will explore the impact of rising work-related stress and recommend immediate steps that can be taken to help prevent serious health issues from developing.
Defining Work-Related Stress
Before delving into solutions, it is important to understand what constitutes work-related stress. The Health and Safety Executive (2019) defines work-related stress as “the adverse reaction people have to excessive pressures or other types of demand placed on them at work.” Sources of work stress can include long hours, heavy workload, lack of control over tasks, unclear job expectations, difficult relationships with managers or coworkers, and job insecurity (Health and Safety Executive, 2019). Stress at work is considered chronic or prolonged when these pressures are constantly present without adequate breaks or recovery time in between (American Psychological Association, 2020).
Impact on Health
If left unmanaged, chronic work stress takes a serious toll on both mental and physical health. Mentally, it can lead to anxiety, depression, burnout, and low self-esteem over time (Mayo Clinic, 2022). Physically, prolonged stress causes wear and tear on the body that increases risk for heart disease, high blood pressure, diabetes, obesity, and other chronic illnesses (American Psychological Association, 2020). It also negatively impacts the immune, digestive, reproductive, and nervous systems (Harvard Health Publishing, 2022). Work stress is linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide (Centers for Disease Control and Prevention, 2022). Clearly, rising work-related stress must be addressed promptly to prevent serious health consequences from developing.
Immediate Stress-Relieving Steps
There are several steps workers can take immediately and regularly to help manage rising stress levels before they negatively impact well-being. Deep breathing is one of the easiest and most effective techniques. Inhaling through the nose and exhaling slowly through the mouth with pursed lips triggers the parasympathetic nervous system to relax the body (Jerath et al., 2015). Workers should aim to practice deep breathing for 5 minutes, 2-3 times per day. Another simple yet powerful option is to spend time outdoors during breaks, if possible near plants or trees. Exposure to natural daylight and greenery has restorative effects on both physical and mental health (Twohig-Bennett & Jones, 2018). A 15-minute walk outside can boost mood and reduce stress levels.
Making time for physical movement is also crucial. Stretching, walking around the office, or brief yoga stretches every 30-45 minutes help relieve built-up tension in the body (Pascoe & Bauer, 2015). Even simple movements like neck rolls, shoulder shrugs, and leg lifts make a difference. Social support acts as a buffer against stress as well. Connecting with coworkers, friends, or family members provides perspective and boosts self-esteem during difficult periods (Cohen & Wills, 1985). Scheduling brief phone or video chats daily can lift mood. Limiting caffeine and sugar intake also aids stress management since these substances act as stimulants (Reynolds, 2023). Most importantly, adults need 7-9 hours of quality, uninterrupted sleep each night for optimal physical and mental restoration (Hirshkowitz et al., 2015).
Additional Long-Term Solutions
While the above steps provide immediate relief, additional changes are needed for lasting stress management. Setting boundaries and prioritizing work-life balance helps prevent stress levels from escalating over time. This involves establishing reasonable work hours, taking allotted vacation days, and separating work from personal life as much as possible (McDowall & Lindsay, 2018). Learning to say “no” respectfully when workload becomes unmanageable is also important. Practicing mindfulness techniques like meditation and yoga aid stress resilience by cultivating presence, self-awareness, and emotional regulation (Creswell, 2017).
Workers should also examine thought patterns that may exacerbate stress. Negative self-talk often accompanies prolonged stress and makes the situation feel worse (Fresco et al., 2007). Challenging unhelpful thoughts with more realistic, positive perspectives helps shift perspective during difficult periods. Speaking to a counselor or therapist can also help gain insight into stress triggers and develop customized coping strategies (Mayo Clinic, 2022). Making lifestyle changes like a healthier diet, regular exercise, limiting alcohol intake, and engaging in hobbies provide additional outlets to manage stress (Harvard Health Publishing, 2022). With a multifaceted approach, workers can better protect their health in the face of rising work demands.
Conclusion
In summary, work-related stress poses serious risks to both mental and physical well-being if not addressed promptly. While some level of stress is normal and even beneficial at times, chronic or prolonged stress takes a significant toll. Adults experiencing rising work stress levels should immediately implement relaxation techniques like deep breathing, spending time outdoors, stretching, and social support. Limiting caffeine/sugar intake and prioritizing sleep also aid short-term management. Long-term solutions involve setting boundaries, practicing mindfulness, challenging unhelpful thoughts, speaking to a counselor, and making healthy lifestyle changes. With a combination of immediate relief strategies and ongoing resilience practices, workers can better prevent stress-related health issues from developing.