With today’s economic woes and seemingly bad financial news everywhere we turn, a large and growing number of people are reporting significant stress in their lives, and with stress comes a barrage of other problems, none of which are good for our emotional and physical health. Making matters worse, all of this added stress raises concerns at a time in our history when stressful lives have become the rule rather than the exception. Gone are the Leave it to Beaver days when Ward Cleaver, the loving husband, dedicated father, and bread winner, worked at a reasonable pace until about 4 pm when he left to come home to Wally, Beaver, and of course June, the quintessential stay-at-home wife and mother. That American dream has been replaced by what some are calling “the American Dream on steroids.”
In fact, the Center for Work-Life Policy, in its 2007 report, Seduction and Risk: The Emergence of Extreme Jobs, notes: “… the 40-hour workweek is a relic of the past.” And with technological advances, such as smart phones and laptop computers, that serve to blur the boundaries between work and home life, there are many for which the “workweek” has no limits. These extra hours and extra responsibilities equal extra stress for workers, which when coupled with the current economic stressors spell disaster for the emotional and physical well-being of many Americans.
It is a well-established fact that as stress increases so do a lot of other negative symptoms, including headaches, fatigue, depression, anxiety, irritability and anger, sleep problems, overeating, drug and alcohol use, and increased risk of illness. Over time, chronic stress also may lead to heart disease, high blood pressure, ulcers, and a variety of other serious medical conditions. It also can deplete an individual’s physical and emotional resources, leading to a state of exhaustion. Although humans are designed to handle a good amount of stress, when the stress is so constant that it causes exhaustion, the mind and the body can no longer function normally. This is known as burnout, and this is exactly what we’re seeing more and more of in these trying times.
By definition, burnout is a cumulative process where chronic stress and frustration lead to physical and emotional exhaustion and a loss of strength, motivation, and ability to successfully function on a personal and professional level. Burnout also can lead to behaviors that are self-defeating and harmful to both individuals and to the organizations for which they work. Poor work performance, increased absenteeism, and isolation from others are a few examples of the high costs of burnout. Another cost is increased drug, alcohol, food, and tobacco consumption. In addition, the irritability, exhaustion, depression, and anger commonly shown by burned out professionals often create interpersonal problems and disruption in families, which may eventually lead to separation, divorce, and poor parenting.
Clearly, the costs of high levels of stress and burnout are all-encompassing and can have devastating consequences for those who experience them. The question becomes what can be done about it when every day seems to go from bad to worse. The first step is to recognize when you’re spiraling downward. Many people today are so consumed with trying to keep their head above water, working long hours to meet the demands of work and family, that they do not even realize they are burned out. Still others suffer from the “It will never happen to me” mentality. While everyone else is watching them slowly fall apart, they are in denial. To prevent either of these scenarios, it is important to recognize the warning signs of burnout, which include:
* Loss of enjoyment for work or family time, wishing you could find a way to escape it;
* Physical symptoms, such as chest pains, shortness of breath, stomach pain, or heart palpitations, for which there are no medical explanations;
* Skipping meals or lack of appetite;
* Increased irritability, frustration, and anger or emotional hypersensitivity at seemingly inconsequential things;
* Panic attacks;
* Frequent headaches;
* Chronic fatigue or feeling drained and tired all the time;
* Feelings of apathy, helplessness, and hopelessness;
* Lack of productivity despite long work hours or many uncompleted projects;
* Isolative behaviors, such as wanting to be alone, closing doors to prevent others from access, being generally inaccessible, eating lunch alone, or being a poor team player;
* Feeling trapped without opportunities for relief or escape;
* Feeling as if nothing has purpose or meaning;
* Negative or overly critical self-perception or self-talk;
* Increased absenteeism, missing appointments, chronic tardiness, or not returning phone calls;
* Increased illness;
* Loss of motivation; and
* Forgetfulness or impaired concentration and attention.
Any or all of these experiences signal problems and should not be ignored. The question is what can be done about them before it is too late. Fortunately, in today’s stress-filled world, stress management has become a popular topic. Many articles and books have been written on the subject and many mental health professionals are experienced in stress management techniques. Therefore, if stress is causing problems, there are many things that can be done to reduce it. The following are a few commonly recommended strategies:
1) As much as possible, find some degree of balance in life (but don’t let achieving balance stress you out even more). Busy schedules often cause people to lose contact with friends and family who can offer support, take their mind off work, or give them well-earned recognition for their hard work. So reengage with family members and old friends if possible, or develop a new support system.
2) Find ways to relax. Busy schedules have a way of eliminating things from your schedule you may once have found relaxing. Different activities are relaxing to different people. Some find fishing relaxing whereas others find it frustrating and stressful. The key is to discover what is relaxing to you and make time for it in your schedule.
3) Try to get enough sleep. Most people require seven to eight hours of rest to function effectively. Sleep deprivation reduces productivity and energy levels, thereby adding to stress levels. It also is important to avoid food and drinks that are known to interfere with or disrupt sleep, such as alcohol, coffee, or caffeinated beverages close to bedtime.
4) Keep a pencil and paper by your bedside. With all the worries people have today, many find it difficult to fall asleep. Keeping a pencil and paper by your bedside allows you to write down your thoughts and clear them from your mind so they do not keep you awake.
5) Try to eat a balanced diet. Busy people often skip meals or live off of fast food because they feel they do not have time to eat. However, healthy food and a lot of water are what keep your body functioning properly. Skipping meals deprives your body of what it needs to work effectively throughout the day.
6) Exercise as much as possible. Exercise reduces stress and gives you more energy throughout the day. Even if you do not have time to go to the gym, brisk walks during the day or evening or taking the stairs whenever possible can help.
7) Prioritize and manage time more effectively. In all schedules, some things are more important to do than others. By prioritizing what must be handled immediately and what can wait for later in the day, week, month, or year, you can reduce your stress and better manage your time.
8) Take breaks away from work, even if it is only for a short period of time. This can serve to rejuvenate you and make you more productive when you return.
9) Reframe negative thoughts into positive thoughts whenever possible and do not catastrophize. The difference between a catastrophe and an opportunity to grow or change is often in the mind of the beholder.
10) Laugh. Laughter is great preventative medicine. Do things that make you laugh, go to a funny movie or comedy club, and even laugh at yourself sometimes.
Equally important is to recognize when your problems have gotten to the point where you need professional assistance. Signs that a professional consultation may be necessary include ongoing, significant physical illness; unmanageable anxiety or depression; thoughts of suicide; excessive use of alcohol or drugs in an attempt to manage stress; or an inability to competently and ethically do your job. Sometimes only a few sessions with a qualified professional can assist in finding solutions to problems that seem overwhelming.
Unquestionably, the economy is sick right now, but it doesn’t have to make you sick. The onus is on you to implement strategies that will help you cope with these difficult and trying times. Things will improve. Your job is to hang in there and stay healthy until they do.