Most of us feel stressed at work from time to time.
When deadlines are looming or budgets need to be met, it is normal to feel stressed for a while until the pressure subsides. However, feeling constantly stressed in your job is no way to work and no way to live.
The problem with too much stress
According to the World Health Organisation (WHO), it is impossible to avoid stress at work. In fact, some levels of stress are good as it may help us stay motivated, and work better.
However, WHO states that when there is too much pressure placed on us, or the pressure becomes unmanageable, then workplace stress can occur leading to a decline in both our health and business productivity.
Excessive job stress can be a risk factor for developing depression and anxiety, as well as digestive issues and weight gain, insomnia, memory and concentration difficulties. It may also increase your risk of heart disease.
Regardless of the cause of the stress, the outcome for business is the same — higher absenteeism, increased sickness, more employees arriving late for work, higher staff turnover, loss of productivity, greater risk of accidents and injuries in the workplace and the possibility of legal action against the employer.
Stress can be costly to business as well with statistics from Beyond Blue indicating that poor mental health costs Australian businesses $10.9 billion every year in absenteeism, reduced productivity in the workplace, and compensation claims.
So what can you do?
Sorting out the source of workplace stress and changing the environment can take time (and in some cases may not be possible). In the meantime, you can take control of how you deal with your stress.
One of the best ways to relieve stress is to exercise regularly.
The Mayo Clinic says that exercise can:
- Increase the production of endorphins, leaving you feeling good. It is often referred to as a ‘runner’s high’ but any kind of exercise can make you feel this way.
- Serve as a way to ‘switch off’ from stress by focussing on your body’s movements instead of the stressful situation. Over time, this can help you become more focussed and calm.
- Improve your mood and helps you feel relaxed.
- Promote good sleep, which is something that usually suffers during times of stress. When you sleep better, you deal with stress better.
- Increase your energy levels.
In addition, a study done by Princeton University published in 2013, found that physical activity reorganises the brain to be more resilient to stress.
How much exercise?
The good news is you do not have to become a gym junkie or run a marathon to benefit. Even a 10 to 15 minute walk will have you feeling better. However, to release those feel-good endorphins you will need to exercise intensely.
The important thing is to get moving and gradually build up your exercise based on your level of fitness, particularly if you have not exercised in a while.
If you are starting out, why not:
- Focus on stretching and getting your muscles moving and your blood flowing.
- Walk — a lot. Not only does it get your body moving, it is also great for the mind.
- Try riding a bike. It’s gentle exercise you can build upon.
- Play with the kids. Throw a Frisbee, chase them at the park, kick the footy around. Play-time is a great way to move without feeling that it’s ‘exercise’.
Once you are in the habit of moving more, you might think about:
- Taking up yoga. Yoga is more challenging than most people realise, but it has tremendous benefits as it requires you to focus your mind and teaches you great breathing habits
- Join a team. Participating as a team member usually requires you to expend more energy, thus getting your endorphins going.
- Jogging. Take your walking to the next level. You may wish to join a running group for some expert guidance and some group support.
Once the exercise bug gets you (because it will if you are persistent), you may consider:
- Running. This is where you will discover what a ‘runner’s high’ really means.
- Joining a gym. Gyms offer a variety of exercises, classes and intensities. However, before you take up weights, ensure a qualified fitness professional is there to guide you.
- Incorporate exercise into your weekly routine. Whether it is riding to work, hiking on the weekend, or playing a team sport during the week, a weekly routine of exercise will keep stress at bay.
Some final tips
- If office stress is getting to you, try to exercise away from that environment. Even a corporate fitness centre can stir up work-related thoughts.
- Commit to a 20-30 minute walk during your lunch hour. You will be amazed at your different you will feel when you get back.
- If you work with large groups of people, you may wish to avoid crowded spaces (i.e. exercise classes) for a while, until you get your stress under control.
- Do something you love. Do not choose jogging or swimming if you really hate it. It will only become another source of stress, or you will abandon the whole idea. Remember exercise is supposed to alleviate you of stress, not create more.
- Try outdoor exercise. A study published in 2011 found that those who exercised outdoors experienced greater feelings of revitalisation, increased energy, along with decreased tension, confusion, anger and depression. Participants also enjoyed the exercise more than indoor sessions.
Think of exercise as a way to feel better and happier, rather than ‘another thing on your to-do list’.
Adopting a more active lifestyle is the key to a healthy emotional outlook and can become an important part in managing stress.
References:
Environmental Science & Technology, Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review, J Thompson Coon, K Boddy, K Stein, R Whear, J Barton, MH Depledge, 2011 http://www.ncbi.nlm.nih.gov/pubmed/21291246
Mayo Clinic, Exercise and stress: Get moving to manage stress, http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
Mayo Clinic, Chronic stress puts your health at risk, http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20046037
The Journal of Neuroscience, Physical Exercise Prevents Stress-Induced Activation of Granule Neurons and Enhances Local Inhibitory Mechanisms in the Dentate Gyrus, T J Schoenfeld, P Rada, PR Pieruzzini, B Hsueh and E Gould, 1 May, 2013, http://www.jneurosci.org/content/33/18/7770.abstract
WHO, Stress at the workplace, http://www.who.int/occupational_health/topics/stressatwp/en/
WHO, Work-related stress: scientific evidence-base of risk factors, prevention and costs, Professor Jean-Pierre Brun, Director and Chair on Occupational Health and Safety Management http://www.who.int/occupational_health/topics/brunpres0307.pdf?ua=1
