By Jacob Wilkins
Ergonomics Specialist, Fit For Work
Stress is something that many of us face regularly, and it often feels especially prominent during busy times of the year. While many associate periods of heightened stress with long to-do lists and family events, the workplace is a significant contributor to feelings of being overwhelmed. Balancing professional responsibilities alongside personal commitments can make it difficult to manage stress.
APA’s annual Stress in America survey has consistently found that work is cited as a significant source of stress by a majority of Americans.
Stress at work can take both a physical and mental toll, affecting our well-being and performance. However, there are steps you can take to reduce its negative impact, allowing a more fulfilling workday and a greater sense of balance in our life.
The Physical Impact of Stress
It’s no secret that stress affects our bodies. Studies show that work-related stress can manifest physically, especially in areas like back pain and muscle tension. For example, research found that workers with higher physical stress at their jobs were more likely to visit the doctor for back pain1. Chronic stress releases stress hormones that can lead to muscle tension, lower bone density, and even conditions like fibromyalgia or low back pain2.
What does this mean for you? Stress can cause discomfort, which not only hurts physically but can also reduce your overall productivity. When your body feels tense or achy, it’s hard to focus on the task at hand.
Stress and Mental Fatigue
Stress doesn’t just affect the body—it impacts our minds as well. Chronic stress can lead to reduced concentration, decreased attention, and a weakened capacity for making decisions3. These cognitive effects can impair our judgment, making us more prone to accidents or injury.
I’ve seen this firsthand while working in a manufacturing facility with day and night shifts. There was a noticeable increase in injuries during the day shift. Why? Employees reported feeling mentally stressed due to the heightened scrutiny, creating a stressful environment that not only affected their focus but also increased the chance of making mistakes.
Ways to Reduce Stress at Work
It’s clear that stress can negatively impact both our bodies and minds, making stress management a crucial factor in enhancing employee well-being. So, how can we reduce its effects and improve our well-being at work?
Physical Strategies:
- Exercise: Regular exercise is one of the most effective ways to reduce stress. It helps release endorphins, which improve mood and reduce muscle tension. Encourage coworkers to take time for physical activity, whether that’s a walk on a break or opting for the stairs instead of the elevator.
- Good Posture: Coaching employees on proper posture can go a long way in reducing physical stress. When we sit or stand improperly, we place extra strain on our bodies, which can lead to discomfort or injury over time.
- Microbreaks and Stretching: Suggest taking short, frequent breaks to stretch and move. Even a 30-second stretch every hour can increase blood flow, relax the muscles, and refresh the mind.
- Time Outdoors: According to Rita Berto of the University of Verona, spending time in natural environments significantly boosts well-being. Encourage employees to step outside during breaks when possible. Fresh air and a change of scenery can be incredibly refreshing for both body and mind4.
Mental Strategies:
- Track Stressors: Keeping a journal of what situations cause the most stress can be helpful in identifying patterns. Once you know what triggers your stress, it’s easier to create a plan to handle it.
- Healthy Responses: Choose healthy ways to deal with stress. Exercise, hobbies, and relaxation techniques like deep breathing or meditation can all help manage tension. Avoid unhealthy habits like overeating or excessive caffeine consumption, especially before bed.
- Work-Life Balance: Establish clear boundaries between work and personal life. Don’t let the pressure to be available 24/7 creep into your downtime. Resist checking work emails during off-hours, and don’t let phone calls disrupt your mealtimes.
- Take Time to Recharge: Vacation days are important. Use them to disconnect, recharge, and rest. It’s essential to “switch off” so that you can come back to work feeling refreshed and focused.
- Learn to Relax: Incorporate relaxation techniques into your day. Meditation, deep breathing exercises, and mindfulness can all reduce stress and help you feel more grounded.
Conclusion
Managing stress at work is essential for both physical and mental well-being. By incorporating simple yet effective strategies, you can reduce the harmful effects of stress. With a little effort, you can create a healthier, happier work environment and carry that peace into your personal life as well.
For more tips on reducing work stress, check out the American Psychological Association’s resources: APA Work Stress Tips.
References:
1Feuerstein, M., et al. (2006)
2Chu, H., et al. (2024)
3Timotius, T., & Octavius, A. (2022)
4Berto, R. (2014)
Jacob Wilkins is an Ergonomics Specialist for Fit For Work. He provides ergonomics consulting services for various clients in the industrial and office settings. Jacob earned a Bachelor of Science in Kinesiology from Bowling Green State University and has more than 18 years of experience in the injury prevention and ergonomic fields. Prior to joining Fit For Work in 2016, Jacob began his career at a truck manufacturing facility in San Antonio, TX. He has completed thousands of physical demands analyses and ergonomics assessments, as well as countless injury prevention trainings in nearly every industry.
Jacob currently resides in Texas with his wife and children, where they are actively involved in the foster care community and their church family. For fun, he enjoys spending time outdoors with his family, especially in the cool weather by a nice campfire.
