Feeling burned out? You’re not alone. According to a new survey published by ComPsych, the world’s largest provider of employee assistance programs, burnout is up among Americans, with 63 percent of the 1,800 surveyed participants citing work as the root cause of their stress.
This becomes a serious problem because the more a person experiences daily stress, the higher their risk of developing numerous health problems, including heart disease, depression, and obesity, according to the Mayo Clinic.
“Stress also affects productivity,” says Gloria S. Rothenberg, Ph.D., a clinical psychologist who is not affiliated with the study. “Fatigue and mental exhaustion lead to poor concentration and a greater rate of errors,” she says. In fact, more than one-third of the surveyed workers in ComPsych’s study lost an hour or more per day in productivity at work due to stress. Essentially, the more stressed you are about work, the less productive you become. Cue the vicious cycle.
But it doesn’t have to be like this. Nip stress in the bud with these five tips before it becomes a serious problem.
Keep mom on speed dial
It turns out the sound of mom’s voice can have a calming affect on you, even as an adult. A study published in the journal Proceedings of the Royal Society B showed that participants who talked to their mothers on the phone after completing stressful tasks had decreased cortisol (the stress hormone) in their saliva, and increased oxytocin levels (the bonding hormone).
Gossip with your co-workers
If your co-workers’ actions get your blood boiling, it’s best to share your experiences with someone else, which, according to a study published in the Journal of Personality and Social Psychology, will help lower your heart rate and stress levels. Take advantage of the less sinister side of gossip by following these guidelines.
Nibble on chocolate
Eating chocolate can help you relax, according to a study published in the Journal of Proteome Research. Study participants who ate an ounce and a half of dark chocolate every day for two weeks experienced lower stress hormone levels, causing the metabolic effects of stress to be partially mitigated. Try keeping a bowl of dark chocolate in your desk drawer for when you need a real pick-me-up, making sure you limit yourself to a small square per day. If you’re looking for new ways to incorporate this sweet stress buster into your diet, treat yourself—every once in awhile—to one of these decadent and delicious chocolate recipes.
Give your email nights and weekends off
A study from the University of California, Irvine, found that taking a break from work email could lower stress and improve focus. Try turning your work phone off over the weekend so you’re not tempted to check in, or deactivate your work email on your personal phone. If someone really needs to get in touch with you, tell them they can call your personal cell for emergencies only. Get over your fear of missing out—a.k.a. FOMO—by following these steps.
Take a laugh break
If you’re feeling a little overwhelmed take a moment to watch a funny clip on YouTube—we suggest this hilarious scene from the movie Bridesmaids. According to the Mayo Clinic, a good laugh fires up and then cools down your stress response and increases your heart rate and blood pressure. The result? A relaxed feeling, which recharges your battery so you can get some serious work done. Get your giggle on and take advantage of these other laugh benefits.
More from WH:
7 Stress-Busting Foods
De-Stress Your Morning Commute with Yoga
Do You Stress Yourself Out
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