great tips

Five ways to de-stress at work

On top of the daily stresses of work, you may have been facing additional worries lately with the economic downturn. News of employee layoffs, salary and hiring freezes and increasing workloads might be piling on the stress.

By Heart and Stroke Foundation


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On top of the daily stresses of work, you may have been facing additional worries lately with the economic downturn. News of employee layoffs, salary and hiring freezes and increasing workloads might be piling on the stress. If your life is full of stress, it can be difficult to lead a healthy lifestyle. Instead of being physically active to relieve stress, some people respond by overeating, eating unhealthy foods, consuming too much alcohol or smoking – reactions that can increase the risk of developing heart disease and stroke. Recent research from the American Journal of Epidemiology has found that people who already have a high body mass index (BMI) may experience additional weight gain if they report stress from personal relationships, work, life constraints or finances. But there are ways to cope in your workplace and at home to help you stay calm throughout your day.

Dr. Brian Baker, a Heart and Stroke Foundation researcher and specialist on the health effects of stress, says that job strain basically comes down to two definitions: either there are too many demands with too little control over your work or there is too much effort compared to the rewards you get back. With that in mind, he shares some of his top tips for making work as stress-free as possible.

Keep an open dialogue with your manager or employer. Dr. Baker says that it can be stressful if you have a bad relationship with your boss or don't feel comfortable voicing concerns. "When a supervisor is riding someone and giving that person a hard time, that employee can start to freeze up and get anxious at his or her workplace," he says. "But most employers want their employees to be happy. It leads to better productivity and a more positive workplace." He suggests trying to speak to the person above you to try to develop more flexibility in your job demands. "Assertiveness is a very important skill. Use a logical but firm approach and be polite. You can't offend the people in charge of you, but you can stay calm, ask for a slight adjustment in workload – just don't be aggressive."
Get support from co-workers. Whether you are asking for help with your workload or simply want someone to relax with at lunch time, co-workers may lend a hand to lessen your stress. "It helps to have a support network – especially if you find yourself sensitive to social stresses. This can be support from colleagues, supervisors or friends at the office," Dr. Baker says.
Make use of employee health programs. If your company partially or completely covers the cost of a counsellor or massage therapist in its benefits program, take advantage it. You may also want to check into your benefits plan or ask Human Resources if employee counselling programs for stress or debt management are available.
Talk to your spouse or friends outside the office to gain additional support. Gossiping about office politics is not helpful. Instead, discuss your problems with your best friend, family or spouse to avoid consequences. In fact, a study from Heart and Stroke Foundation researchers Dr. Sheldon Tobe and Dr. Baker has shown that supportive marriages are key. "We found that people who had a supportive spouse at home were more immune to the effects of job strain overall," Dr. Tobe says. In particular, they found that women are less likely to experience the blood-pressure- raising effects of a stressful job when their spouses were supportive. Other studies have found that men also benefit from the stress-reducing benefits of marriage, whether or not they rate it as a good marriage. Support of friends or family members can also reduce stress.
Look for the rewards in your work. When work is stressful, it can be challenging to see the positive. But Dr. Baker says it's really helpful if you can focus on the other benefits from your job besides a paycheque. "You need a balance between the effort you put into work and the rewards you get back," he says. So, look for ways that your work rewards you. Do you learn something new every day? Do you use it as a way to make new friends? Do you help people with the work you do? Take advantage of social situations at work and try to focus on the parts that make you happy.
In extreme cases of job strain, getting a new job may be the best solution, but in the meantime, Dr. Baker says, you still have to get the job done so you just need to find the ways that make your situation the best it can be. "Maybe you can get in early, leave early and avoid people who cause problems or you can try relaxation techniques like meditation. If you've been really bothered, talk to your doctor if the stress is becoming overwhelming. "

On top of the daily stresses of work, you may have been facing additional worries lately with the economic downturn. News of employee layoffs, salary and hiring freezes and increasing workloads might be piling on the stress.

By Heart and Stroke Foundation