In the 1980s asbestos had been killing people in the workplace for years. The research was there, but it took years before governments would do anything about it. The same is true for the fine dust air pollutants which killed people working in the coal industry. Both of these issues are physical dangers, and thanks to health and safety legislation, our workplaces are now much safer. In theory. Today, stress appears to be the biggest killer of people in workplaces. Yet how can we protect ourselves?
The environment we work in is vital to maintain our well-being and health. In 2021, research showed that working long hours was associated with coronary heart disease (CHD), as was job strain. People who recovered from their first myocardial infarction who worked longer hours when returning were more likely to suffer a second infarction, compared to those that didn’t. And whilst correlation does not mean causation, it is important to understand this data. In reality, other factors such as smoking, higher alcohol consumption, and physical inactivity are also more prevalent in people who work long hours (Trudel et al., 2021).
Eustress and Distress
In fact, it is much more complicated as some stress is actually good for you. Yes, you heard that right. But it depends on the ‘type’ of stress. Eustress occurs when you are excited, maybe it is the first date or you are doing something you love? Whereas distress, which is what people are often referring to when they mention stress is the other end of the scale. Stress empowers people to get things done, without any stress we may never get anything delivered.
Another article tracked thousands of white-collar workers over 18 years. Job strain (with high psychological demands) combined with low-decision latitude showed a twofold increased risk of atrial fibrillation. So what can employees do if they think their job makes them sick?
1. Look after yourself
Getting enough sleep is fundamental to looking after yourself, although in times of distress this can usually be the first thing which declines. Worrying, focusing on the problems and trying to ‘get everything done’ can all reduce the amount of high-quality sleep that people have. Try to keep a routine, with a set time you go to sleep. A good night’s sleep can be key to ensuring you overcome times of high stress.
2. Take breaks
When we are busy, under pressure, or suffering in times of stress it can seem impossible to take breaks. Often we keep going, pushing through, missing lunch and breaks which is proven to be detrimental. Even taking a micro-break, which is a few minutes to get some fresh air, will help clear your mind and provide some breathing space, allowing you to be more productive.
3. Build a Support Network
Humans need humans. We are social beings so it is vital to build a support network in times of high stress. Talking things through with trusted people, or having trusted advisors you can ask for support from can help reduce the isolation people can feel when under pressure. In times of high stress, it can be difficult to focus, having someone to talk to is invaluable.
4. Be More Selfish
So often people are keen to please others, or behave in ways detrimental to their own well-being for the risk of offending others. In times of distress, being selfish and putting your needs first is vital. Saying no and being clear about your boundaries can be vital to ensure you manage through times of distress. You cannot do everything, no matter how hard you try. Talk to others, ask for help and maybe work with someone who can advocate for you?
5. Prioritise to reduce stress
Distress can arise when we have too many priorities and it can be difficult to see the ‘wood for the trees’. Listing everything you have to do is always a good start. I advise using post-it notes as then you can move around your list. Ask yourself is this really urgent? Is this really important? What will happen if I don’t do this? Being able to work fewer hours is the outcome, and often being able to say no can come back to being able to prioritise.
We understand how hard this can be, and if you are reading this and your internal voice is saying – ‘I wish‘ or ‘IF I could do that I wouldn’t be feeling this way‘ or ‘easier said than done‘. Then, it may be worth reaching out for professional support. Many workplaces have EAPs (Employee Assistance Programmes) which can provide support, and there are online solutions which can also help.
Cardiovascular disease is the leading cause of death worldwide, more help can be found here.
Unlike the 1980s, when people were forced to work in asbestos-riddled environments, today we can have more control over whether we take on the distress which can make us sick. People respond to different stresses, for one person the stress of being a blue light first responder may be eustress, for someone else it could be distress. Understanding yourself is the start of ensuring your own health and wellbeing.
NHS help can be found here or reach out to us to improve the culture in your organisation. We recently helped reduce workplace stress by 45% based on employee feedback due to our work supporting job design and aligning teams across the organisation.
