While the state of the economy may be beyond your control, your stress levels aren't, and it's in your best interest to keep stress from escalating. Why? Chronic stress ruins your health. A high-pressure job can double your risk of a heart attack, disturb your sleep cycles, cause headaches and indigestion, and ravage your immune system.
But you can beat on-the-job stress several ways:
- Take a break. Leave your desk every couple of hours. Stretch your legs with a stroll around the office, visit briefly with a co-worker, or grab a healthy snack. Before you dive into work again, sit down at your desk and take several deep breaths as you release the tension from your neck and shoulders.
- Leave the office completely at least once a day. Meet a friend for lunch, run an errand, or go for a midday walk. It will clear your head and help you stay focused upon your return.
- Eat right. A healthy mix of fresh fruits and vegetables, lean meats, whole grains and low-fat dairy products will leave you energized. Avoid the high-fat, sugary foods found in office vending machines. Stress can trigger overeating, especially among women, so keep a supply of healthy snacks (bananas, bagels, raisins, carrots, yogurt) within reach. Finally, don't go all day without eating. Experts recommend nibbling on several small meals throughout the day, but at the very minimum, eat a good lunch.
- Limit caffeine. Let a good night's sleep, rather than several cups of coffee, fuel your day. (Those lattes and mochas are also an extra source of fat and sugar.)
- Program a transition period into your day, when you can ease yourself from work to leisure time. For example, it may be during your commute home. Listen to an audio book or your favorite CD instead of stewing over the afternoon department meeting.
- Take that well-deserved vacation. Whether you take a trip or simply stay at home, everyone needs a break from his or her work routine.(Sorry, business trips don't count.) A recent study found that people at high risk for heart disease who took an annual vacation had a lower risk of dying than their peers who did not take time off from work.
- Exercise. Regular physical activity remains one of the best ways to alleviate stress. Exercise relieves tension, improves mood, strengthens your heart, lowers your heart rate and blood pressure, and helps you maintain a healthy weight.
- A well-rounded fitness program includes aerobic and strength training. Experiment with different activities, from jogging to yoga, to see which ones help you unwind from stress. Consider starting a lunchtime walking group or organizing a late-afternoon aerobics or yoga class for you and your co-workers. Many companies are subsidizing the cost of employee fitness programs because of the real fiscal benefits they provide, including lower health-insurance costs and decreased absenteeism. Talk to your human resources director about opportunities for your workplace.
Judi Sheppard Missett is CEO of Jazzercise Inc., an international aerobic-dance instruction company.
© 2002, Jazzercise Inc. Distributed by Los Angeles Times Syndicate International, a division of Tribune Media Services.
