Today is World Mental Health Day – an observation that is celebrated on the tenth of October every year. The overall goal of Mental Health Day is to raise awareness of mental health issues and to boost efforts that support better mental health.

Since so much of our adult lives are spent at work, our experiences at work are a major factor in determining our overall well-being.

That is why it is so important for us to manage work-related stress before it becomes a bigger issue. Of course, the stress felt at work is highly personal. Some of us work in fast-paced, high-pressure jobs where making a mistake can put people’s lives at risk. Others deal with endless paperwork, angry customers, long meetings and short deadlines.

No matter what the job – most of us feel stress in some way or another. And regardless of the way we respond to stress, we know that there are negative effects – both short- and long-term. The short-term effects of stress include headaches, shallow breathing, difficulty sleeping, anxiety and upset stomach. Long-term constant stress can increase the risk for heart disease, back pain, depression, lasting muscle aches and pains and a weakened immune system. Constant stress can affect your emotions and behavior by making you grouchy, impatient, less excited about your job and even depressed.

So, what can you do about work-related stress? Here are some tips to help you deal with it: 

• Check reality! When you’re in a high-pressure situation, examine your train of thought to see if it’s adding to the stress you feel.
• Manage your time. Make a to-do list at the start of your day, prioritizing your tasks without scheduling too much.
• Take a break. Stop for a mini-break every so often during your day to reduce mental stress.
• Be realistic. Stop promising to do more than you can handle. Be polite as you say, “With the workload I have, I can’t take on more at this time.”
• Try muscle relaxation or visualization during a short break at work. You can even just take a few moments to breathe slowly and deeply.
• Eat a healthy diet and exercise regularly. Consuming lots of caffeine, sugar and alcohol can increase stress, so include healthy foods in your diet. Also, many studies have found exercise reduces stress.
• Communicate. Talking with a family member or friend outside of work about the issues that cause your stress at work can help you put things in perspective. Explore solutions and ways to cope together.
• Get help. If you’ve tried these self-help methods but continue to be highly stressed, get help from a mental health professional who specializes in stress management.

Source: The Staywell Company