Workplace stress has reached an unfathomable degree of severity.
More than half of the world’s workforce is reporting the highest level of stress in history — nearly 1.5 billion people. And with our current state of economic affairs, that number is only expected to grow.
This is a bad omen for all of us. As stress is directly associated with the six leading causes of death in the US, there’s no question we’re about to see a surge in cardiovascular disease.
If you’re in a high-stress industry or lead a high-stress lifestyle, this is a wake-up call.
Managing workplace stress is necessary to protect your physical, mental, and emotional wellbeing — even outside the office.
The truth about stressful jobs and employee heart health
Stressful jobs have repeatedly been linked to poor heart health.
Studies show strong correlations between hypertension and workplace stress, as well as increased pressure on the autonomous nervous system. Continuous pressure may require medical treatment and could lead to chronic conditions such as dysautonomia.
Damage to your heart is compounded by the biggest side effect of stressful jobs — insomnia. American workers report 15 days of impacted sleep per month associated with work overload.
Combined with hypertension and coronary heart disease, this may prove fatal.
The effects of stress on heart health should be deeply concerning to employers. The cost of poor employee heart health is measured in the billions, and prevents employees from remaining productive, effective, and engaged in their roles.
American businesses lose $127 billion from lost productivity every year, and between 61 and 101 working days per employee with cardiovascular disease.
Workplace stress is a complex problem that cannot be solved without conscious effort. Employees and employers must band together to focus more intentionally on their metabolic health — starting with practical stress management.
Managing stress for better health
I’ll be the first to admit that workplace stress isn’t always avoidable. However, I firmly believe that conscious lifestyle changes can mitigate its impact on our health.
I suggest focusing on the variables you can control. Instead of removing all possible stressors, try substituting older coping mechanisms with healthier, sustainable alternatives.
Meditation
Meditation is a popular coping mechanism for those in high-stress industries. This often takes the form of mindfulness, which can be accomplished with apps like Headspace or Calm.
I recommend trying multiple strategies until you find a system that works for you.
Exercise
Set aside 30 to 60 minutes per day for intentional physical movement. There really is no substitute for exercise on a stressed heart, as it increases blood flow, reduces body fat, and strengthens your muscles.
If possible, focus on strength and endurance first. Resistance training is by far the most functional form of exercise, but integrating HIIT training, jogging, or swimming can also be beneficial.
Diet
If you’re serious about managing workplace stress, you need to look at your diet.
This includes whole, real foods that aren’t made by machines or stitched together with artificial ingredients.
Start by removing sugary drinks or desserts from your pantry. If possible, switch up your snacks to include healthier alternatives that replace processed foods. You may want to look into low-carb diets such as Keto to reduce your body’s reliance on glucose.
Community
There’s no question that hobbies and clubs reduce physical stressors and provide healthy distractions. Studies show strong social support leads to greater mental resiliency and improved stress responses — a boon for healthy hearts.
Seek community support both at work and outside the office. The more you communicate, the more you’ll thrive, and the more prepared you’ll be against stress.
As a side note, I don’t recommend waiting to address any established symptoms of stress. If you’re experiencing dangerous indications of high stress (i.e., hair loss, fatigue, or chest pains), seek medical help immediately. There will be plenty of time to focus on coping mechanisms after you receive adequate care.
Promoting heart health with metabolic health coaching
Managed stress is a critical component of lasting metabolic health — both on and off the clock. And with some lifestyle changes and continuing awareness, I believe it’s possible to avoid stress-related heart disease in any industry.
Metabolic health coaching is one of the most efficient ways to implement these lifestyle changes sustainably. Personalized plans can support healthy decisions with research-based methods and offer support in times of crisis.
My employee heart health program accommodates both small teams and larger departments. In six modules, I’ll walk you and your employees through the dangers of workplace stress, its effects on your heart, and practical tips for management.
If you’re interested in a custom plan, I’d be more than happy to accommodate. We can chat more about this in a complimentary call.