The reams of research don't mince words: Workers -- and job seekers -- are stressed out.
Work is the leading stressor for U.S. adults, according to the American Institute of Stress. Consider these statistics from the National Institute for Occupational Safety and Health:
* Forty percent of workers report that their job is very or extremely stressful.
* Twenty-five percent of workers view their job as the number one stressor in their life.
* Seventy-five percent of workers believe that employees today have more on-the-job stress than those of the last generation.
* Twenty-six percent of workers said they were "often or very often burned out or stressed by their work."
Given the amount of time U.S. workers spend on the job annually -- around 1,800 hours each -- knowing how to reduce career stress is more important than ever.
Take a Stress Test
Stress can make you sick.
"Stress may increase your vulnerability to almost any illness, partly by disrupting everything from your appetite to your sleep patterns," say the experts at MayoClinic.com.
So how can you tell if you're stressed -- beyond the obvious feelings of anxiety? To gauge your career stress, ask yourself these questions:
* Do you face frequent time constraints and demanding deadlines?
* Do you feel as though you have little influence over your work?
* Do you conduct regular repetitive tasks?
* Do you work long hours?
* Are you under significant pressure to perform well at work?
If you've identified a significant amount of stress in your life, pay careful attention to your health.
In the short-term, stress can cause headaches, muscle tension, nausea, backaches, hives, ulcers, anxiety, insomnia and heart palpitations. Long-term stress can trigger serious diseases, such as diabetes, leukemia, heart disease, lupus and multiple sclerosis.
Work-related stress can even be fatal. Consider the phenomenon of karoshi, which translated from the Japanese means "death from overwork." The medical causes of karoshi are heart attack and stroke.
In a nutshell: Decreasing your workplace stress can increase your lifespan.
Fighting Stress With Food
When you're struggling with stress, it can be tempting to turn to alcohol, cigarettes or even unhealthy food for comfort. But beware: These behaviors will only compound your stress.
Food is often a convenient, easy remedy for stress on the job. And a poor diet can be just as dangerous as smoking or drinking. "Virtually all foods have 'drug-like' effects -- they can improve your health or destroy it," says Bill Phillips in his book "Body for Life."
Use food to help fight stress. A healthy diet consists of stress-busting foods such as oily fish, nuts (especially walnuts), fruit and whole grains. Fuel up on foods rich in Vitamin C too, such as dark, leafy vegetables and citrus fruits.
Rather than having a big lunch mid-day, consider eating small meals. Eating more frequently helps keep your energy level constant. And be sure to get eight hours of sleep each night. When you're tired, you're more likely to feel stressed and overwhelmed.
Work Out At Work
Exercise is one of the most effective stress-busters around.
Try to incorporate regular exercise into your life before or after work. There are even exercises you can do at work to help fight stress.
A few times during the day, make a point to get up from your desk and walk around. Run an errand, take a walk outside, even stroll around the office -- just get moving.
You can also do some basic stretching exercises several times a day. Reach your arms over your head and stretch, twist at the waist in your chair a few times or even just roll your neck slowly from shoulder to shoulder repeatedly.
If you're planted in a chair all day without escape, you can relieve stress with isometrics. Isometrics is a form of exercise that involves muscle contractions but requires no movement.
Everybody's Working for the Weekend
One of the most effective ways to counter career stress is to make the most of your time off.
Everyone's definition of relaxation and fun differs. Find yours. And pursue it.
Whether it's spending time with friends and family, playing a sport, going out on the town or catching up on sleep, find what makes you happy and do it.
Set aside time that doesn't involve anything related to work. Put your computer away and shut off your cell phone.
If stress is still getting the best of you, consider seeking professional help. Many companies offer resources to help employees deal with workplace stress. Inquire within your HR department to find out about work/life balance or similar programs at your company.
By successfully managing your job-related stress, you'll not only become a happier employee, but a more productive one. And that's always a good career move.
