A recent Gallup poll showed that full-time American workers are at their jobs more than 47 hours per week on average. 18% of respondents claimed they work at least 60 hours per week. As a result, of course, many of us are under a ton of stress from the pressure created at work to fulfill projects, finish on deadlines and keep coworkers and managers happy. All of this stress can lead to a burnout. Burnout is defined as the feeling of not being able to cope with your workload and frustration that comes along with that. 

It is well-established that stress can negatively affect the immune and cardiovascular systems.  However, more research is needed to understand the relationship between stress and increased susceptibility to disease.  When the body is influenced by stress it releases hormones, specifically cortisol and adrenaline.  In combination, these two hormones comprise the “fight-or-flight” response and cause an increase in blood pressure, heart rate and blood sugar levels.  

A new study examined participants who had work-related stress and exercised as opposed to those who didn't. The results? Not only did those on the fitness plan feel more accomplished about what they had gotten done after those four weeks, but they also had less mental distress, emotional exhaustion, and perceived stress. 

This means that exercise has the ability to be a burnout intervention that is natural, cost-effective and healthy for most other parts of our lives. 

Experts believe that small doses of these stress-induced hormones can be beneficial, but when they persist for long periods of time, they can be damaging to your health.

Two out of three American men reported they are stressed out, with financial situation being the top contributing factor, according to a collaborative survey by Aviva USA and the Mayo Clinic.

Chronic stress can increase the risk of heart disease, obesity and depression, and can foster unhealthy behaviors including substance abuse and overeating.  A weakened immune system can leave you susceptible to many illnesses, including virus-associated cancers.

Stress Management Tips

1. Get Active

As far as lifestyle remedies, go exercise!  Exercise is the best way to reduce stress and cortisol levels.  This is especially attractive now that summer is upon us and the warm weather beckons us outdoors. Some fresh air, a change of scenery, and physical activity

2. Eat Healthy

Eating a healthy diet, packed with fruits and vegetables, fiber rich foods, and clean proteins can nourish your body and better prepare you to cope with stress and its effects on the body. Foods high in caffeine and sugar only keep you energized for a short period of time and can leave you feeling tired and moody after you crash.

3. Take breaks throughout the day

You can’t always avoid stressors, especially they are part of your daily routine.  But what you can do is make time for breaks in your work or day. Taking breaks, even short ones, can help keep your mind fresh, and de-stress from the work you are facing. Think of these breaks as mini vacations from your daily grind.

4. Take time to breathe

Sometimes, relieving stress is as easy as breathing deeply and trying to slow down you heart rate.  Deep breaths can help calm the nerves and combat the “fight or flight” response happening in your body as you stress. Breathing deeply sends a message to the brain notifying it to chill out, reducing blood pressure, slowing down breathing, and lowering the heart rate.

5. Take a vacation

While eliminating stress completely is probably impossible for most of us, taking a vacation could eliminate stressors for a period of time.  Sometimes a break from what is stressing is out, and use the time to relax and recharge.  With stress, out of sight really can be out of mind!

5. Organize your day

Many people get stressed or overwhelmed by the amount of tasks they need to have completed in a day.  Being able to manage your time efficiently can minimize the effect that this stress has on you. Scheduling your work day, and dedicating specific time to each task can help you get more done throughout the day without feeling as though you wasted too much time on any one thing.

If you have a lot of tasks to be completed after work – try to schedule these for specific time slots as well, and try to keep on target.  With this in mind, be realistic with the amount you can get done in a day. Do not overwhelm yourself, because you are setting yourself up for failure. Know when to say “no” to new projects or responsibilities; by the same token, know when to delegate responsibilities to others.

7. Do something that makes you happy

Whether you enjoy reading, being outside, hanging out with friends, shopping, or cooking – try to do something that makes you happy every day.  This creates positivity and eases stress and anxiety.  By the same token, you are usually relaxed when doing something you enjoy, this relaxation in turn acts to combat the stress you go through throughout the day. And remember, happiness is contagious.  The better you feel, the better environment you make for those around you!