Coping with stress: Workplace tips
Are you effectively coping with workplace stress? The workplace is a common source of stress. Read this blog post for tips on how to cope with stress.
The workplace is a likely source of stress, but you're not powerless to the effects of stress at work. Effectively coping with job stress can benefit both your professional and personal life. Here's help taking charge.
Identify your stress triggers
Your personality, experiences and other unique characteristics all influence the way you respond to and cope with stress. Situations and events that are distressing for your colleagues might not bother you in the least. Or you might be particularly sensitive to certain stressors that don't seem to bother other people.
To begin coping with stress at work, identify your stress triggers.
For a week or two, record the situations, events and people who cause you to have a negative physical, mental or emotional response. Include a brief description of each situation, answering questions such as:
- Where were you?
- Who was involved?
- What was your reaction?
- How did you feel?
Then evaluate your stress inventory. You might find obvious causes of stress, such as the threat of losing your job or obstacles with a particular project. You might also notice subtle but persistent causes of stress, such as a long commute or an uncomfortable workspace.
Tackle your stress triggers
Once you've identified your stress triggers, consider each situation or event and look for ways to resolve it.
Suppose, for instance, that you're behind at work because you leave early to pick up your son from school. You might check with other parents or neighbors about an after-school carpool. Or you might begin work earlier, shorten your lunch hour or take work home to catch up in the evening.
Often, the best way to cope with stress is to find a way to change the circumstances that are causing it.
Sharpen your time management skills
In addition to addressing specific stress triggers, it's often helpful to improve time management skills — especially if you tend to feel overwhelmed or under pressure at work. For example:
- Set realistic goals. Work with colleagues and leaders to set realistic expectations and deadlines. Set regular progress reviews and adjust your goals as needed.
- Make a priority list. Prepare a list of tasks and rank them in order of priority. Throughout the day, scan your master list and work on tasks in priority order.
- Protect your time. For an especially important or difficult project, block time to work on it without interruption. Also, break large projects into smaller steps.
Keep perspective
When your job is stressful, it can feel as if it's taking over your life. To maintain perspective:
- Get other points of view. Talk with trusted colleagues or friends about the issues you're facing at work. They might be able to provide insights or offer suggestions for coping. Sometimes simply talking about a stressor can be a relief.
- Take a break. Make the most of workday breaks. Even a few minutes of personal time during a busy workday can be refreshing. Similarly, take time off when you can, whether it's a two-week vacation or an occasional long weekend. Also try to take breaks from thinking about work, such as not checking your email at home in the evening or choosing times to turn off your cell phone at home.
- Have an outlet. To prevent burnout, set aside time for activities you enjoy — such as reading, socializing or pursuing a hobby.
- Take care of yourself. Be vigilant about taking care of your health. Include physical activity in your daily routine, get plenty of sleep and eat a healthy diet.
Know when to seek help
If none of these steps relieves your feelings of job stress or burnout, consult a mental health provider — either on your own or through an employee assistance program offered by your employer. Through counseling, you can learn effective ways to handle job stress.
SOURCE: The Mayo Clinic Staff (16 May 2016) "Coping with stress: Workplace tips" (Web Blog Post). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369
Changing the conversation on mental health
Canadian employer, Bell, has helped fund the National Standard for Psychological Health and Safety in efforts to provide voluntary guidelines, tools and resources for employers to utilize. Continue reading to learn more.
NEW ORLEANS — With no existing standard for how to deal with mental health issues from a workplace perspective, one Canadian employer aimed to tackle the stigma around discussing mental illness, using steps that U.S. employers can follow.
Bell, the telecom giant headquartered in Montreal, has helped change the landscape for mental health in Canada by creating a set of guidelines employers can use as they put in place policies that encourage conversations around mental health.
“When we first went on our journey to establish workplace best practices, we couldn’t find any established guidelines,” Monika Mielnik, senior consultant, human resources, workplace health at Bell, said last week at the Benefits Forum & Expo, hosted by Employee Benefit News and Employee Benefit Adviser.
So the company helped fund the National Standard for Psychological Health and Safety to provide a voluntary set of guidelines, tools and resources employers can use.
There are 13 psychological factors within the guide, ranging from workload management and organizational culture to engagement, recognition and reward, which Mielnik says is “low-hanging fruit” for employers looking for a place to start.
Mielnik offers five steps for employers looking to build a successful program that promotes psychological health in the workplace: Commitment and awareness, support services, mental health training, return to work and accommodation processes, and the ability to measure progress.
Before starting out, Mielnik added, “it’s important to engage individuals across the organization to establish successful mental health initiatives.” Getting executive support and sponsorship, a dedicated mental health leader, and cross-functional involvement are also key.
And while commitment is important, awareness is equally necessary, she added. Bell has three annual campaigns with events aimed at engaging and educating employees across the country to address stigma and create a supportive and inclusive environment: Bell Let’s Talk (January), Mental Health Week (May) and Mental Illness Awareness Week (October).
“Understanding there is stigma and taboo around mental health, we want to make sure our employees are educated and aware of the impact it can have on them, their spouses, and others,” she said.
Bell partnered with digital wellness platform LifeSpeak in 2013 to provide employees with around-the-clock access to tools and assistance programs. In addition, Bell created a dedicated intranet page to provide weekly articles and an on-demand video library.
Bell employees access LifeSpeak 97% of the calendar days, said panelist Danny Weill, VP of partnerships at LifeSpeak. “This has become part of their culture. I like how Bell walks the walk. They do all this amazing stuff in the community, and then they do this stuff in the workplace, which is ultimately good,” he said.
In addition to access, mental health training is a huge part of the culture at Bell.
All employees are required to complete the building blocks to positive mental health training – which includes six interactive modules to help improve and maintain their own mental health.
Further, workplace mental health leadership is mandatory for all leaders within the organization. “This training equips leaders with a better understanding of mental health and [helps them to] be better equipped to have a conversation with employees,” she said. “That has been very key for us.” More than 10,000 leaders have been trained to date.
Part of leadership training includes return-to-work processes, as well as accommodation programs, she noted.
Measuring progress within the organization is an important final component of her five-step plan.
“When we took on this cause in 2010, we did it to make a lasting and significant impact,” she said. Dollars and percentages linked to such things as long- and short-term disability rates, utilization of benefits, etc., can all be measured for success, she added.
Bell noted a positive impact over a two- to three-year period, including a 20% reduction in mental health-related short-term disability and a 50% reduction in relapse and reoccurrence rates.
“One key area, and something we did early, is to take a pulse and baseline check with what’s occurring right,” she said. “Look at your short-term claims or any metric results you have that can speak to the mental health area in your workplace.”
There is a misconception that you have to start big and re-create the wheel when it comes to mental health programs, Mielnik said. “Look at metrics and programs in place and either build off or enhance those programs, but that baseline will be a good place to start.”
SOURCE: Otto, N. (3 October 2018) "Changing the conversation on mental health" (Web Blog Post). Retrieved from: https://www.benefitnews.com/news/changing-the-conversation-on-mental-health?feed=00000152-18a4-d58e-ad5a-99fc032b0000
Stress in the Workplace
Your employees' stress levels can interfere with their productivity and performance. Extreme stress levels can also impact employees' health and affect their personal lives. Continue reading this blog post to learn more.
When is workplace stress too much?
If stress on the job is interfering with your work performance, health, or personal life, it’s time to take action. No matter what you do for a living, or how stressful your job is, there are plenty of things you can do to reduce your overall stress levels and regain a sense of control at work.
Common causes of workplace stress include:
- Fear of being laid off
- More overtime due to staff cutbacks
- Pressure to perform to meet rising expectations but with no increase in job satisfaction
- Pressure to work at optimum levels—all the time!
- Lack of control over how you do your work
Stress at work warning signs
When you feel overwhelmed at work, you lose confidence and may become angry, irritable, or withdrawn. Other signs and symptoms of excessive stress at work include:
- Feeling anxious, irritable, or depressed
- Apathy, loss of interest in work
- Problems sleeping
- Fatigue
- Trouble concentrating
- Muscle tension or headaches
- Stomach problems
- Social withdrawal
- Loss of sex drive
- Using alcohol or drugs to cope
Tip 1: Beat workplace stress by reaching out
Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support and sympathy—especially face-to-face—can be a highly effective way of blowing off steam and regaining your sense of calm. The other person doesn’t have to “fix” your problems; they just need to be a good listener.
Turn to co-workers for support. Having a solid support system at work can help buffer you from the negative effects of job stress. Just remember to listen to them and offer support when they are in need as well. If you don't have a close friend at work, you can take steps to be more social with your coworkers. When you take a break, for example, instead of directing your attention to your smartphone, try engaging your colleagues.
Lean on your friends and family members. As well as increasing social contact at work, having a strong network of supportive friends and family members is extremely important to managing stress in all areas of your life. On the flip side, the lonelier and more isolated you are, the greater your vulnerability to stress.
Build new satisfying friendships. If you don't feel that you have anyone to turn to—at work or in your free time—it's never too late to build new friendships. Meet new people with common interests by taking a class or joining a club, or by volunteering your time. As well as being a great way to expand your social network, being helpful to others—especially those who are appreciative—delivers immense pleasure and can help to significantly reduce stress.
Tip 2: Support your health with exercise and nutrition
When you’re overly focused on work, it’s easy to neglect your physical health. But when you’re supporting your health with good nutrition and exercise, you’re stronger and more resilient to stress.
Taking care of yourself doesn’t require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like you’re back in the driver’s seat.
Make time for regular exercise
Aerobic exercise—activity that raises your heart rate and makes you sweat—is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. Rhythmic movement—such as walking, running, dancing, drumming, etc.—is especially soothing for the nervous system. For maximum stress relief, try to get at least 30 minutes of activity on most days. If it’s easier to fit into your schedule, break up the activity into two or three shorter segments.
And when stress is mounting at work, try to take a quick break and move away from the stressful situation. Take a stroll outside the workplace if possible. Physical movement can help you regain your balance.
Make smart, stress-busting food choices
Your food choices can have a huge impact on how you feel during the work day. Eating small, frequent and healthy meals, for example, can help your body maintain an even level of blood sugar, keeping your energy and focus up, and avoiding mood swings. Low blood sugar, on the other hand, can make you feel anxious and irritable, while eating too much can make you lethargic.
Minimize sugar and refined carbs. When you’re stressed, you may crave sugary snacks, baked goods, or comfort foods such as pasta or French fries. But these "feel-good" foods quickly lead to a crash in mood and energy, making symptoms of stress worse not better.
Reduce your intake of foods that can adversely affect your mood, such as caffeine, trans fats, and foods with high levels of chemical preservatives or hormones.
Eat more Omega-3 fatty acids to give your mood a boost. The best sources are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
Avoid nicotine. Smoking when you're feeling stressed may seem calming, but nicotine is a powerful stimulant, leading to higher, not lower, levels of anxiety.
Drink alcohol in moderation. Alcohol may seem like it’s temporarily reducing your worries, but too much can cause anxiety as it wears off and adversely affect your mood.
Tip 3: Don't skimp on sleep
You may feel like you just don’t have the time get a full night’s sleep. But skimping on sleep interferes with your daytime productivity, creativity, problem-solving skills, and ability to focus. The better rested you are, the better equipped you’ll be to tackle your job responsibilities and cope with workplace stress.
Improve the quality of your sleep by making healthy changes to your daytime and nightly routines. For example, go to bed and get up at the same time every day, even on weekends, be smart about what you eat and drink during the day, and make adjustments to your sleep environment. Aim for 8 hours a night—the amount of sleep most adults need to operate at their best.
Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your body's production of melatonin and can severely disrupt your sleep.
Avoid stimulating activity and stressful situations before bedtime such as catching up on work. Instead, focus on quiet, soothing activities, such as reading or listening to soft music, while keeping lights low.
Stress and shift work
Working night, early morning, or rotating shifts can impact your sleep quality, which in turn can affect productivity and performance and leave you more vulnerable to stress.
- Adjust your sleep-wake cycle by exposing yourself to bright light when you wake up at night, using bright lamps or daylight-simulation bulbs in your workplace, and then wearing dark glasses on your journey home to block out sunlight and encourage sleepiness.
- Limit the number of night or irregular shifts you work in a row to prevent sleep deprivation mounting up.
- Avoid frequently rotating shifts so you can maintain the same sleep schedule.
- Eliminate noise and light from your bedroom during the day. Use blackout curtains or a sleep mask, turn off the phone, and use earplugs or a soothing sound machine to block out daytime noise.
Tip 4: Prioritize and organize
When job and workplace stress threatens to overwhelm you, there are simple, practical steps you can take to regain control.
Time management tips for reducing job stress
Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.
Leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing and having time to ease into your day. If you're always running late, set your clocks and watches fast to give yourself extra time and decrease your stress levels.
Plan regular breaks. Make sure to take short breaks throughout the day to take a walk, chat to a friendly face, or practice a relaxation technique. Also try to get away from your desk or workstation for lunch. It will help you relax and recharge and be more, not less, productive.
Establish healthy boundaries. Many of us feel pressured to be available 24 hours a day or obliged to keep checking our smartphones for work-related messages and updates. But it’s important to maintain periods where you’re not working or thinking about work. That may mean not checking emails or taking work calls at home in the evening or at weekends.
Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. If you've got too much on your plate, distinguish between the "shoulds" and the "musts." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.
Task management tips for reducing job stress
Prioritize tasks. Tackle high-priority tasks first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result.
Break projects into small steps. If a large project seems overwhelming, focus on one manageable step at a time, rather than taking on everything at once.
Delegate responsibility. You don’t have to do it all yourself. Let go of the desire to control every little step. You’ll be letting go of unnecessary stress in the process.
Be willing to compromise. Sometimes, if you can both bend a little at work, you’ll be able to find a happy middle ground that reduces the stress levels for everyone.
Tip 5: Break bad habits that contribute to workplace stress
Many of us make job stress worse with negative thoughts and behavior. If you can turn around these self-defeating habits, you’ll find employer-imposed stress easier to handle.
Resist perfectionism. When you set unrealistic goals for yourself, you’re setting yourself up to fall short. Aim to do your best, no one can ask for more than that.
Flip your negative thinking. If you focus on the downside of every situation and interaction, you'll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.
Don’t try to control the uncontrollable. Many things at work are beyond our control—particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Look for humor in the situation. When used appropriately, humor is a great way to relieve stress in the workplace. When you or those around you start taking things too seriously, find a way to lighten the mood by sharing a joke or funny story.
Clean up your act. If your desk or workspace is a mess, file and throw away the clutter; just knowing where everything is can save time and cut stress.
Be proactive about your job and your workplace duties
When we feel uncertain, helpless, or out of control, our stress levels are the highest. Here are some things you can do to regain a sense of control over your job and career.
Talk to your employer about workplace stressors. Healthy and happy employees are more productive, so your employer has an incentive to tackle workplace stress whenever possible. Rather than rattle off a list of complaints, let your employer know about specific conditions that are impacting your work performance.
Clarify your job description. Ask your supervisor for an updated description of your job duties and responsibilities. You may then be able to point out that some of the things you are expected to do are not part of your job description and gain a little leverage by showing that you've been putting in work over and above the parameters of your job.
Request a transfer. If your workplace is large enough, you might be able to escape a toxic environment by transferring to another department.
Ask for new duties. If you've been doing the exact same work for a long time, ask to try something new: a different grade level, a different sales territory, a different machine.
Take time off. If burnout seems inevitable, take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence—anything to remove yourself from the situation. Use the time away to recharge your batteries and take perspective.
Look for satisfaction and meaning in your work
Feeling bored or unsatisfied with what you do for large parts of the day can cause high levels of stress and take a serious toll on your physical and mental health. But for many of us, having a dream job that we find meaningful and rewarding is just that: a dream. Even if you’re not in a position to change careers to something that you love and are passionate about—and most of us aren’t—you can still find purpose and joy in a job that you don’t love.
Even in some mundane jobs, you can often focus on how what you do helps others, for example, or provides a much-needed product or service. Focus on aspects of the job that you do enjoy—even if it’s just chatting with your coworkers at lunch. Changing your attitude towards your job can also help you regain a sense of purpose and control.
How managers or employers can reduce stress at work
Having your employees suffering from work-related stress can result in lower productivity, lost workdays, and a higher turnover of staff. As a manager, supervisor, or employer, though, there are things you can do to lower workplace stress. The first step is to act as a positive role model. If you can remain calm in stressful situations, it’s much easier for your employees to follow suit.
Consult your employees.Talk to them about the specific factors that make their jobs stressful. Some things, such as failing equipment, understaffing, or a lack of supervisor feedback may be relatively straightforward to address. Sharing information with employees can also reduce uncertainty about their jobs and futures.
Communicate with your employees one-on-one. Listening attentively face-to-face will make an employee feel heard and understood—and help to lower their stress and yours—even if you’re unable to change the situation.
Deal with workplace conflicts in a positive way. Respect the dignity of each employee; establish a zero-tolerance policy for harassment.
Give workers opportunities to participate in decisions that affect their jobs. Get employee input on work rules, for example. If they're involved in the process, they'll be more committed.
Avoid unrealistic deadlines. Make sure the workload is suitable to your employees' abilities and resources.
Clarify your expectations. Clearly define employees' roles, responsibilities, and goals. Make management actions fair and consistent with organizational values.
Offer rewards and incentives. Praise good work performance verbally and organization-wide. Schedule potentially stressful periods followed by periods of fewer tight deadlines. Provide opportunities for social interaction among employees.
SOURCE: Segal, J., Ph.D.; Smith, M., M.A.; Robinson, L.; Segal, R., M.A. (September 2018) "Stress in the Workplace" (Web Blog Post). Retrieved from https://www.helpguide.org/articles/stress/stress-in-the-workplace.htm
Helping employers start the conversation around suicide prevention
The Center for Disease Control and Prevention reported that in 2016 suicide was the tenth-leading cause of death in the U.S. Continue reading to learn how employers can start the conversation around suicide prevention.
Suicide was the tenth-leading cause of death in the United States in 2016, claiming the lives of nearly 45,000 people, according to the Centers for Disease Control and Prevention. Given recent media coverage of the high-profile suicides of Kate Spade and Anthony Bourdain, employers should be more aware of how these events have a heightened impact on people’s mental health and well-being in the workplace.
Research has shown that the likelihood of suicide in vulnerable individuals increases immediately after publicity of these types of events. This phenomenon is known as suicide contagion or the increase in suicidal behavior following media exposure. While suicide prevention is not an easy conversation to have with clients, it’s an important one. Now is the perfect time to start the conversation with your clients on how they can play a crucial role in creating awareness and supporting employees who may be experiencing suicidal thoughts.
Here’s how benefit advisers and employers can navigate the conversation:
Discuss warning signs
Sharing information about common warning signs of symptomatic behavior can give your clients a greater understanding of how they can help employees get the support they need. Often, typical warning signs can be seen in declining work performance, poor hygiene, sudden weight changes, mood swings and depression.
While discussing these common symptoms, help break down the misconception that behavioral health also can be a sign of suicidal behavior. Explain that more than half of people who die of suicide did not have a known mental health condition. Often, individuals considering suicide cite other issues, including fear that they are a burden to others, stress about finances or struggles to afford or secure a place to live. Discuss these instances with your client so they are aware of other factors that could be contributing to their employee’s situation.
Discussing these symptoms can help ensure your clients have a better understanding of how to play a role in supporting and assisting at-risk employees.
Remove the stigma of behavioral health issues
While it’s true that not all suicides are related to a behavioral health condition, the stigma surrounding these conditions still exists and can prevent many individuals from approaching their employer or seeking assistance. By talking with your clients about this stigma, you can help remove the labels and negative connotations surrounding mental health conditions in the workplace.
Share with your clients the ways in which they can develop proactive open lines of communication around behavioral health conditions. For example, explain how they can reach out to employees to build awareness of the services they offer to those struggling. By incorporating educational campaigns that promote awareness of resources, your clients can help ensure employees get the assistance they need. In doing so, your clients can foster a workplace culture of acceptance and support.
Promote available resources
As you create awareness among your clients about the role they can play in removing the stigma, it’s also important their at-risk employees are aware of the resources available to them. Regardless of what their employees may be struggling with, suicidal thoughts or another behavioral health condition, it’s important for your clients to promote resources available through their employee benefits plan. For example, you can highlight how EAPs typically provide numerous free counseling sessions.
Clients also can work with their disability carrier to address employees’ behavioral health issues. Most disability carriers can assist with integrating existing benefit offerings with other resources to help ensure clients are providing their employees with robust treatment options. Additionally, disability carriers can recommend creative solutions and accommodations to meet employees’ unique conditions and support them staying at work or returning to work sooner.
The heightened attention around suicide prevention presents you with the opportunity to discuss the importance of suicide awareness in the workplace. In doing so, your clients can better support those who may be at risk and play a crucial role in creating an inclusive and supportive environment for their workforce.
SOURCE: Jolivet, D. (24 September 2018) "Helping employers start the conversation around suicide prevention" (Web Blog Post). Retrieved from: https://www.benefitnews.com/opinion/helping-clients-start-the-conversation-about-suicide?feed=00000152-18a4-d58e-ad5a-99fc032b0000
What's a simple addition to your day to decrease stress & improve well-being?
Gratitude is more a state of mind rather than a personality trait, varying over the course of time. A recent study shows that gratitude reduces stress and fosters well-being. Continue reading to learn more.
Previous research on the positive effects of gratitude has shown that gratitude appears to reduce stress and foster well-being (e.g. Wood et al., 2010). A recent prospective study in which people were instructed to list things they were grateful for on a daily basis supports this notion (Krejtz et al., 2016). However, little if any, research has looked at whether spontaneous (non-directed) changes in gratitude track with well-being and stress response. Rather than being a stable personality characteristic (a “trait”), gratitude may be more of a “state,” varying over the course of time—or perhaps a combination of both. Do daily fluctuations in gratitude correlate with well-being and indicators of happiness, stress, and depression? Furthermore, does gratitude serve as a buffer for stress and negativity, helping to offset toxic effects on more challenging days?
In order to look more closely at how natural day-to-day levels of gratitude may interact with various indicators of well-being and stress, researchers Nezlek, Krejtz, Rusanowska and Holas (2018) followed 131 participants for two weeks, using daily self-assessments to investigate correlations among gratitude and factors related to well-being and stress. Daily measures included gratitude, positive and negative emotional states, self-esteem, depressogenic adjustment (optimism about oneself and life), worry, and rating of important events of the day on how stressful and how positive they were. Participants reported on 10 possible categories for events: family, interpersonal, partner, work, finances, official, health, hobby, values, and other/everyday events.
As in previous studies looking at intentionally cultivated gratitude, researchers found that on every measure, gratitude was significantly correlated with well-being. On days when people felt more grateful, well-being was reported as being higher. Likewise, on higher stress days, participants reported lower well-being, and on lower stress days, participants reported greater well-being.
Using gratitude to buffer stress responses.
Importantly, they found that gratitude did in fact appear to act as a buffer for stress. On days with fewer positive events, gratitude and well-being were more strongly related, suggesting that gratitude may serve to bolster resilience, amplifying lower positive emotions on difficult days or perhaps even providing, essentially, internal positive events to compensate for a lack of external positive events. This is especially noteworthy because people often have difficulty tapping into gratitude when difficulties arise, focusing on negatives with bitterness or pessimism.
Gratitude therefore appears to provision us internally with a positive response when external events fail to do so. For people who are able to muster up gratitude when the going gets rough, not only as a generally characteristic but also as a just-in-time response to stress and negative events, gratitude can be a “bridge over troubled water” that helps to keep us from getting pulled down into a negative spiral of maladaptive coping. People who use gratitude in this way must be able to do so, rather than undermining resilient responses.
Gratitude, compassion and resilience.
In keeping with research showing that resilience is related to cognitive flexibility, active coping, optimism, and related beliefs, the current research suggests that a subset of people use gratitude automatically, generating a state of mind which buffers negative events and stressful responses to sustain greater overall well-being. Religious belief, which often emphasizes gratitude, is also associated with greater levels of resilience. In addition, recent research by Abbondandolo and Sigal (2018) also found a positive relationship between self-compassion and active coping, suggesting that there are common pathways governing gratitude, self-compassion, and resilience.
Additional research is required to further understand the causal relationships between gratitude, resilience, well-being, and related factors in order to spell out what innate factors help make us stronger, as well as what interventions can bolster overall well-being. Understanding whether those who naturally utilize gratitude to buffer stress and sustain well-being tend to do this consciously or not, how they had learned to do so during the course of development, and whether there are intrinsic factors that predispose one to feel grateful would help us learn how to teach the effective use of gratitude—especially for those who have difficulty seeing for what, if anything, there is to be grateful.
SOURCE: Smith, K. (26 March 2018) "What's a simple addition to your day to decrease stress & improve well-being?" (Web Blog Post). Retrieved from: https://www.provanthealth.com/industry-trends/2018/3/26/whats-a-simple-addition-to-your-day-to-decrease-stress-improve-well-being
Original source: Psychology Today | Grant Hilary Brenner M.D. | How Does Spontaneous Gratitude Increase Daily Well-Being?
9 Simple Ways to Deal With Stress at Work
The Centers for Disease Control and Prevention reports that 29 to 40 percent of Americans are extremely stressed at work. Read this blog post for nine simple ways to deal with stress at work.
According to research, the percentage of Americans who are stressed at work is high, and it’s only getting higher. According to the CDC’s National Institute of Occupational Safety and Health, studies have found the number of Americans who are “extremely stressed at work” range between 29 percent to 40 percent.
Unfortunately, work stress has significant health consequences that range from the relatively benign—more colds and flus—to the more serious, like heart disease and metabolic syndrome. But, because stress at work is so common, finding a low-stress job may be difficult or impossible for many people. A more realistic choice would be to simply adopt more effective strategies to reduce stress at work. Here are some stress management techniques to try.
Start Your Day Off Right
After scrambling to get the kids fed and off to school, dodging traffic and combating road rage, and gulping down coffee in lieu of something healthy, many people come in already stressed, and more reactive to stress at work. In fact, you may be surprised by how much more reactive to stress you are when you have a stressful morning. If you start off the day with good nutrition, proper planning, and a positive attitude, you may find the stress of the workplace rolling off your back more easily.
Be Clear on Requirements
A factor that contributes to job burnout is unclear requirements. If you don’t know exactly what’s expected of you, or if the requirements keep changing with little notice, you may find yourself much more stressed than necessary. If you find yourself falling into the trap of never knowing if what you’re doing is enough, it may help to have a talk with your supervisor and go over expectations, and strategies for meeting them. This can relieve stress for both of you!
Stay Away From Conflict
Because interpersonal conflict takes a toll on your physical and emotional health, and because conflict among co-workers is so difficult to escape, it’s a good idea to avoid conflict at work as much as possible. That means don’t gossip, don’t share too many of your personal opinions about religion and politics, and try to steer clear of colorful office humor. Try to avoid those people at work who don’t work well with others. If conflict finds you anyway, learn how to deal with it appropriately.
Stay Organized
Even if you’re a naturally disorganized person, planning ahead to stay organized can greatly decrease stress at work. Being organized with your time means less rushing in the morning to avoid being late and rushing to get out at the end of the day. Keeping yourself organized means avoiding the negative effects of clutter, and being more efficient with your work.
Be Comfortable
Another surprising stressor at work is physical discomfort. You may not notice the stress you experience when you’re in an uncomfortable chair for a few minutes. But if you practically live in that chair when you’re at work, you can have a sore back and be more reactive to stress because of it. Even small things like office noise can be distracting and cause low-grade frustration. Do what you can to ensure that you’re working from a quiet, comfortable and soothing workspace.
Forget Multitasking
Multitasking was once heralded as a fantastic way to maximize one’s time and get more done in a day. Then people started realizing that when they had a phone in their ear and were making calculations at the same time, their speed and accuracy (not to mention sanity) suffered. There is a certain kind of frazzled feeling that comes from splitting one’s focus that doesn’t work well for most people. Rather than multitasking, try a new strategy known as chunking.
Walk at Lunch
Many people are feeling ill effects from leading a sedentary lifestyle. One way you can combat that, and manage stress at work at the same time, is to get some exercise during your lunch break and perhaps take short exercise breaks throughout the day. This can help you blow off steam, lift your mood, and get into better shape.
Keep Perfectionism In Check
Being a high achiever can help you feel good about yourself and excel at work. Being a perfectionist, on the other hand, can drive you and the people around you a little nuts. Especially in busy, fast-paced jobs, you may not be able to do everything perfectly. But striving to just do your best and then congratulating yourself on the effort is a good strategy. Your results will actually be better and you’ll be much less stressed at work.
Listen to Music on the Drive Home
Listening to music brings many benefits and can offer an effective way to relieve stress after work. Combating the stress of a long day at work with your favorite music on the drive home can make you less stressed when you get home, and more prepared to interact with the people in your life.
SOURCE: Scott, E. (12 November 2018) "9 Simple Ways to Deal With Stress at Work" (Web Blog Post). Retrieved from https://www.verywellmind.com/how-to-deal-with-stress-at-work-3145273
How tech solutions can take aim at employee stress
Workers are stressed out. Stress can lead to a number of grave health conditions and unhealthy coping mechanisms. Read this blog post to learn how technology is helping battle employee stress.
In case you haven’t noticed, today’s workforce is completely stressed out. Overwhelming workloads, looming deadlines and the 24/7 always-on mentality is becoming the corporate America norm. Unfortunately, long-term stress can contribute to everything from heart disease to strokes, cancer and other grave conditions. Stressed employees also are more likely to be unmotivated, quit their jobs, perform poorly and have low morale and higher incidence of illness and accidents.
Because everyone copes with stress differently, some deal with it in unhealthy ways, such as overeating, eating unhealthy foods, smoking cigarettes or abusing drugs and alcohol, according to the American Psychological Association. This vicious cycle makes stress one of the top health concerns, with 49% of individuals at risk for stress-related illnesses, second only to weight, which impacts 69% of individuals, according to internal research.
All in all, employee stress is causing employers … well, stress. In fact, the cost of work-related stress in the US is $300 billion annually, according to the American Institute of Stress. Further, behavioral-related disability costs have increased more than 300% in the past decade and account for 30% of all disability claims.
While more than two-thirds of US corporations have adopted some kind of health and wellness program, the majority doesn’t adequately address or even include solutions that support mental health. That’s why it’s critical to educate employers on the real cost of stress and the benefits of an effective stress-related wellness initiative to help keep health costs down, while keeping employee productivity and retention up.
However the realities of promoting a healthy balance for employees, while simultaneously ensuring the delivery of quality work that’s completed on time, is much easier said than done. Anecdotally, we often hear that employees don’t feel they are benefiting from their corporate wellness plans because they don’t have time or they can’t break away from their desks.
Walk the walk
What can employers do to break the cycle? First and foremost, stress reduction starts from the top-down as management and bosses play a key role in employee adoption and lasting engagement. Not only are they responsible for communicating about available resources, they need to literally and figuratively walk the walk. When leadership incorporates stress management into their own lives, employees understand the company's commitment to these practices and feel more comfortable taking a break.
The role of technology
Some of the most effective wellness programs leverage a variety of technologies that offer something for everyone and makes it easier for employees to engage and benefit, regardless of where they are or the time of day. Popular technology-based solutions include:
· Digital health platforms — Connecting employees to health coaches, board-certified physicians, and colleagues who can provide support for those dealing with stress and offer guidance with chronic disease resulting from, or adding to, individuals’ stress levels.
· Digital health games — Employees receive encouragement and rewards through fun, engaging games in which they compete against others in stress-busting exercise to reach health goals.
· Wearables — Employees can sync popular wearable devices, such as their Apple Watch, to visualize the impact of guided meditations on their heart rate. Through smart feedback, employees can better understand which meditation exercises, locations, and times of day have the greatest impact on their heart rate, and therefore, stress level.
· Virtual Reality guided meditation — Combining an immersive VR with mindfulness meditation can help transport employees to relaxing environments, bringing a whole new dimension to the meditation experience. Using apps on their cell phones and portable VR headsets, employees are able to practice meditation from any place, at any time. In addition to stress reduction, a growing body of scientific evidence suggests that meditation can heighten attention spans, improve sleep, reduce chronic pain and fight addictions like drug and alcohol abuse, and binge eating.
The bottom line: Stressed-out employees can have significant health and financial consequences for your clients. With the start of open enrollment season just a few short months away, it’s time to start educating your customers about the benefits of incorporating mental health programs, like digital health platforms and meditation, into their corporate wellness plans to mitigate employee stress and improve productivity.
Miller, M. (11 July 2018) "How tech solutions can take aim at employee stress" (Web Blog Post) Retrieved from https://www.employeebenefitadviser.com/opinion/mental-fitness-why-your-corporate-wellness-portfolio-needs-mental-health-solutions
How to help millennials tackle 2 major financial pain points
Researchers say 65 percent of millennials reported being stressed about their finances. Read to find out why millennials are the most reluctant to face their financial struggles head on.
Stress. Shame. Confusion. Embarrassment.
That’s what comes to mind for millennial employees when they think about their personal finances. It’s draining employees’ ability to stay focused on the work at hand and maximize their creativity and productivity. According to a 2017 PWC Employee Financial Wellness Survey, 65 percent of millennials reported being stressed about their finances. Additionally, approximately one-third of employees report being distracted by personal finance issues while at work, with almost half of them spending three hours or more each week handling these matters during the work day.
While employee financial stress is not new, it’s particularly strong among millennials. This group is experiencing many firsts. They are the first generation to face such a large student loan debt crisis. They are the first to need to save enough money to fund retirements that may be the longest in human history. These are no small challenges.
With millennials set to comprise 50 percent of the global workforce in less than two years, it is essential that employers help this group garner the tools necessary to experience financial calm, clarity, and confidence in the face of these challenges. But first, we need to understand why millenials are reluctant to address their financial concerns head-on.
Millennial employees are distracted by money shame
Millennials tend to be a pretty outspoken group. So why are they not speaking up more about their financial stress and the degree to which it distracts them at work?
A big part of this is overarching “money shame.” After years of schooling and higher education, it frankly can feel embarrassing to admit one is struggling with money issues. This is particularly true if the money issues are due to student loan debt – a kind of “good debt” that was supposed to make their lives better. Many millennials are wondering how they can feel so bad (financially) when they “did all the right things” (educationally). As an employer, you need to recognize this money shame is causing your millennial employees to hold back asking for help.
How employers can help their millennials overcome money fears
Employers can help their millennial employees overcome their money woes by providing financial wellness education around the two areas causing the most financial stress for millennials: student loan debt and saving for retirement.
Both of these topics can be extremely overwhelming so baby steps are key. A good introduction to both of these topics could be an educational video laying the groundwork for the big concepts that need to be addressed to help ease employees into the reality of dealing with each of these vital issues.
With regard to student loans, the education here is trickier, as some employees will have government loans, some may have private loans and some may have a combination of both. Providing basic educational lunch-and-learn type lectures to review the role of budgeting in finding the extra funds to accelerate debt paydown, and to discuss various options for consolidation, income based repayment plans and other options can help give employees a sense of relief that they have some tools and information they can use.
When it comes to retirement, many 401k and 403b providers offer onsite education for plan participants. Instructing these providers to focus heavily on these three points can go a long ways towards helping millennials understand how to make smart choices here:
1. The mathematical impact of saving early (i.e. a dollar saved and invested for your retirement in your mid 20s is four to five times more valuable than a dollar saved in your mid 40′s due to the power of compounding).
2. It’s not enough to save for retirement; wise investment choices must be made too (and often the smartest and most cost effective decision here is to use target date retirement funds composed of underlying index funds).
3. The extremely positive mathematical implications of contributing to a retirement plan at least to the point of the employer’s match (i.e. that this is literally “free” money and equates to a guaranteed rate of return; if you are matched $0.50 on the $1.00 that’s a guaranteed 50 percent return which you will not get anywhere else!)
While there are very few “sure things” in the business world, investing in reducing millennial employee financial stress and increasing work enjoyment and productivity has the potential to generate positive “human capital” dividends for years to come.
SOURCE:
Thakor M (13 July 2018) "How to help millennials tackle 2 major financial pain points" [Web Blog Post]. Retrieved from https://www.benefitspro.com/2018/07/02/how-to-help-millennials-tackle-2-major-financial-p/
Report highlights employers’ biggest concerns: ACA, new bias claims and OT regs
What are your top concerns as an employer? See what others had to say in the article by Tim Gould.
What’s keeping C-level execs up at night? Just a few small concerns like the new overtime rules, a likely increase in bias claims based on sexual orientation, the Affordable Care Act and the threat of workplace violence.
Those are the takeaways from the 2016 Executive Employer Survey from Littler, the giant employment law firm. The fifth annual survey, completed by 844 in-house counsel, human resources professionals and C-suite executives from some of America’s largest companies, examines the key legal, economic and social issues impacting employers as the 2016 presidential election approaches.
Those pesky OT rules
As you well know, the Department of Labor (DOL) has advanced several regulatory initiatives that have brought the agency’s enforcement of federal employment laws to the forefront for employers. This concern is no doubt driven in large part by the recently finalized Fair Labor Standard Act overtime regs, which will dramatically increase the number of Americans who can qualify for overtime pay. Although respondents completed the survey in the weeks prior to the release of the final rule, 65% had already conducted audits to identify affected employees.
“Employers are clearly feeling the impact of the DOL’s increasingly aggressive regulatory agenda, most notably the new overtime regulations,” Littler attorneys Tammy McCutchen and Lee Schreter said in a joint statement.
They added a sobering note: “While it is encouraging that the majority of respondents started to prepare before the rule was finalized, more than a quarter (28%) said they had taken no action given delays in the rulemaking process. Given that the reclassification process can take up to six months and the rule is unlikely to be blocked from going into effect on December 1, 2016, employers should move quickly to ensure compliance.”
And participants are pretty sure the DOL’s going to be aggressive about making the new rules stick: The vast majority of respondents to this year’s survey (82%) expect DOL enforcement to have an impact on their workplace over the next 12 months, with 31% anticipating a significant impact (up from 18% in the 2015 survey).
Where are the presidential candidates likely to land on employment policies? The majority of respondents (75%) said income inequality (e.g., overtime rules, state equal pay, minimum wage laws, etc.) would be a significant priority of the Democratic candidate. Only 4% felt income inequality would be a significant priority of the Republican candidate.
Top regulatory and legislative issues
With the National Labor Relations Board’s recent expansion of the definition of a “joint employer,” 70% of respondents to the Littler survey expect a rise in claims over the next year based on actions of subcontractors, staffing agencies and franchisees. Approximately half of respondents predicted higher costs (53%) and increased caution in entering into arrangements that might constitute joint employment (49%).
As was the case in the 2015 survey, 85% of employers said the Affordable Care Act (ACA) would have an impact on their workplace in the next 12 months. While two-thirds said they do not expect a repeal of the ACA if a Republican is elected president this fall, respondents saw a greater likelihood of changes to individual provisions. Fifty-three percent said a Republican administration could lead to a repeal of or changes to the Cadillac excise tax and 48% saw a likelihood for changes to the play-or-pay mandate.
Social issues come to the forefront
Today’s companies are increasingly experiencing the incursion of social issues into the workplace, the survey indicated.
In the largest year-over-year change in Littler’s survey results, 74% of respondents expect more discrimination claims over the next year related to the rights of LGBT workers (up from 31% in 2015) and 61% expect more claims based on equal pay (up from 34% in 2015).
This change is driven by LGBT discrimination and equal pay ranking among the top enforcement priorities for the Equal Employment Opportunity Commission (EEOC), but it also mirrors key focus areas for the Obama administration, government efforts at the state and federal levels, and increased public awareness.
Preventing workplace violence
In response to tragic mass shootings across the nation, companies are taking a range of actions to keep their employees safe, including updating or implementing a zero-tolerance workplace policy (52%), conducting pre-employment screenings (40%) and holding training programs (38%). Only 11% of respondents said they had not taken any action because violence is not a concern for their company.
“Putting policies in place to increase awareness of workplace violence and ensure that employees understand how to report threats in the workplace are steps that all employers would be advised to take,” said Littler’s Terri Solomon, who has extensive experience counseling employers on workplace violence prevention. “Unfortunately, even though workplace violence – and particularly active shooter instances – are statistically rare, no employer is truly immune.”
See the original article from HRMorning.com Here.
Source:
Gould, T. (2016, July 13). Report highlights employers' biggest concerns: ACA, new bias claims and OT regs [Web log post]. Retrieved from https://www.hrmorning.com/report-highlights-employers-biggest-concerns-aca-new-bias-claims-and-ot-regs/
Use It or Lose It: Are your employee's taking advantage of their PTO?
Are your workers taking advantage of their PTO? It is important for you employee's to de-stress and take a break to continue to be sucessful. Ensure your employees are taking the time off they need to keep a happy and healthy workfoce.
According to a Forbes article, only 25% of Americans take their paid vacation. The article also gives insight as to how not taking vacation can impact your overall effeciency in the workplace.
It’s not healthy to keep working without a break. Vacation recharges our internal batteries, gives us perspective on what we do and fuels creativity and energy. Vacation also promotes creative thinking, expands our cultural horizons and sharpens cognition, especially if we can travel to another country. “Traveling shifts us from the solipsistic way we operate every day,” Joan Kane, a Manhattan psychologist, told me a when I did a story on vacations a few years ago. “It promotes a sense of well-being and gets you thinking in different ways. It can be life-altering.”
In the article The common workplace practice that’s costing employers billions by Cort Olsen, gives more understanding of why employees do not always take the time offered.
Having diligent, hardworking employees is every employer’s dream, but it can come at a cost. Studies have shown that employees who sacrifice their vacation time to maintain their work flow could be costing an employer more than it would to have one or two employees out of the office for a couple of weeks’ vacation time.
According to the U.S. Travel Association, employees who choose not to use their paid time off could potentially cost an employer close to $52.4 billion annually due to lost revenue, employee termination or resignation, and hiring and training replacements.
“When you look at a manager or someone in a leader capacity, we run into situations where managers don’t want to be out of the office or away from the team because they feel like they need to be available,” Sciortino says. “Some people who are not in a leadership position may be the only one who does a certain task, so they know if they are not there then the work is not going to get done.”
To combat this problem, employers need to train employees to be backups for other employees who are responsible for a specific task in the event that person is out of the office for a period of time, she says.
“From an employer’s perspective, we want our teams to take PTO, because turnover is costly,” Sciortino says. “You can lose employees because they are feeling burnt, and obviously rehiring and retraining people for positions frequently can be costly on their organization.”
Another costly issue employers face when employees do not use their vacation time is paying out that unused time. Claire Bissot, managing director for CBIZ, says she is against any employer that allows employees to be paid out for not using their vacation time at the end of the year.
Read the full article from Forbes.com here.
See the full article from Employee Benefit Adviser here.
Sources:
Adams, S. (2014, April 7). Only 25% of americans take their paid vacation [Web log post]. Retrieved from https://www.forbes.com/sites/susanadams/2014/04/04/only-25-of-americans-take-their-paid-vacation/#ea0d8c22c5cf
Olsen, C. (2016, June 7). The common workplace practice that's costing employers billions [Web log post]. Retrieved from https://www.employeebenefitadviser.com/news/the-common-workplace-practice-thats-costing-employers-billions