Health and Wellness Tips For People in High-Stress Professions

Work-related stress continues to be one of the most common sources of stress for a growing number of professionals across different industries. It is consistently cited as one of the main reasons for absence in the workplace.

While professions like military personnel, firefighters, pilots, and police officers are notably stressful, medical professionals, especially nurses, face mounting pressure.

One of the current nursing trends is the heightened awareness of stress-induced burnout and the measures organizations put in place to help alleviate it.

Why Is a Nurse’s Job Stressful?

In recent times, particularly post-COVID-19, nurses have continuously encountered stressful situations, leading many to the brink of burnout.

However, this isn’t the only pressure they’re facing. Nurses grapple with heavy workloads combined with the physical demands and emotional needs of their patients.

Add to this longer working hours and staff shortages and this results in higher levels of stress that can ultimately lead to burnout.

Other causes of workplace stress include:

• Too many responsibilities.
• Conflicts between colleagues.
• Harassment or discrimination.
• Lack of communication.

What are the First Signs of Stress in the Workplace?

Recognizing stress is the first step to addressing it. In nurses, as in other professions, the signs of stress are both psychological and physical and unfortunately, the repercussions of stress in the workplace often spill over into their personal lives.

Key symptoms include:

• Frequent headaches.
• Difficulty sleeping.
• Changes in appetite and digestive issues.
• Chronic pain.
• A weak immune system.

When these symptoms aren’t managed correctly, they lead to burnout which is characterized in three ways:

• Overwhelming exhaustion.
• Depression, negativity, and cynicism.
• Reduced professional capacity and feeling unable to perform one’s job correctly.

Health and Wellness Tips for Professionals

On a positive note, with the increasing recognition of burnout and its effects, Governments and healthcare employers are now investing in programs that contribute to the well-being of nurses in the workplace.

So for those in high-stress roles, here are some suggestions to help you manage stress in and out of the workplace:

1. Get regular exercise

Find a way of incorporating regular exercise into your daily routine even if it’s just a walk around the block in your lunch hour. If you’re lucky enough to have a gym at your disposal, make use of it.

Although it may not be easy to find the time, physical activity is extremely important and has a direct impact on your mental health.

2. Try out relaxation techniques

Practise mindfulness and take the time to enjoy the moment. This could be through different mindful practices such as:

• Mindful movement: This is the act of staying present whilst moving through a series of poses such as yoga.
• Meditation: Take time out and find somewhere comfortable and peaceful to just sit and breathe. Imagine yourself in a beautiful peaceful setting and switch off all thoughts of work and emotional burdens and responsibilities.
3. Eat a healthy diet

Resist the urge to head straight to the vending machine for a quick fix. While it may give you a temporary boost of energy, this soon fades, and feelings of tiredness and lethargy take over.

Instead, make your own lunch and pack natural, healthy snacks like fruit or nut mixes. These will help keep your energy levels up and keep your immune system functioning well.

And, remember to drink enough water. In a busy workplace, we often forget to drink but dehydration can lead to tiredness and headaches.

4. Get enough sleep

Our sleep hygiene suffers when we’re under a lot of stress so it’s important to get into the routine of healthy sleeping habits.

Try turning off screens and other electrical devices for at least an hour before falling asleep and reading a book or listening to soothing music instead. Avoid alcohol, nicotine, and other stimulants before bedtime.

5. Identify stressful situations

Learn to identify the situations that cause you stress. Find ways to avoid them or respond more constructively. Writing down these triggers can be beneficial to put a plan in action so that you react more positively.

6. Learn to delegate

Understand your limits and delegate tasks when needed. Giving responsibilities to others when needed is the right step towards looking after your mental health.

7. Set boundaries

Differentiate between your professional and personal life. Switching off after a particularly stressful day at work can be difficult but try not to bring work-related worries home.

Turn off email and text notifications from work and resist the temptation to read them either at the end of the day or on your days off.

If possible use the time between work and home to gradually switch off from your work day.

Stress is something we all face and just like other emotions, we can learn how to manage it rather than suppress it. If you need to, talk to your supervisor or ask for support from colleagues, friends, or family.

If you continue to struggle, speak to a therapist or a counselor. Protecting your mental health should be your top priority.

Dr. Dylan Cutler, PhD

Dr. Dylan Cutler is a PCOS Wellness Consultant, holistic health content creator, fitness enthusiast, feminist, and vegan. She obtained ... [Read Full Bio]