The Workplace Culture That Kills Life Satisfaction

Both employees and their families suffer anxiety and lower well-being as a result.

Both employees and their families suffer anxiety and lower well-being as a result.

The ‘always-on’ culture in modern organisations is killing people’s satisfaction with life.

Central to the always-on culture is monitoring email out of hours.

Merely expecting to be available for work creates considerable strain on employees and their families.

Both suffer anxiety and lower well-being as a result.

Dr William Becker, who led the research, said:

“The competing demands of work and nonwork lives present a dilemma for employees, which triggers feelings of anxiety and endangers work and personal lives.”

The study of 142 couples found that even without doing work during nonwork time, the expectation of work created stress.

Dr Becker said:

“…the insidious impact of ‘always on’ organizational culture is often unaccounted for or disguised as a benefit — increased convenience, for example, or higher autonomy and control over work-life boundaries,

Our research exposes the reality: ‘flexible work boundaries’ often turn into ‘work without boundaries,’ compromising an employee’s and their family’s health and well-being.”

Dr Becker said:

“If the nature of a job requires email availability, such expectations should be stated formally as a part of job responsibilities.”

Instead, the best solution is to have periods of time when employees are not required to respond to email.

Dr Becker concluded:

“Employees today must navigate more complex boundaries between work and family than ever before.

Employer expectations during nonwork hours appear to increase this burden, as employees feel an obligation to shift roles throughout their nonwork time.

Efforts to manage these expectations are more important than ever, given our findings that employees’ families are also affected by these expectations.”

The study was published in the journal Academy of Management Proceedings (Becker et al., 2018).

This Simple Emotion Is Key To Surviving Burnout At Work (M)

Discover how unfair tasks can fuel emotional distress in the workplace.

Discover how unfair tasks can fuel emotional distress in the workplace.

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10 Scents That Make You Smarter, Calmer, Happier & More Social (P)

Unlock the surprising science of scent — and how it silently steers your brain and behaviour.

We often think of smell as the least important of our senses, but psychological research suggests otherwise.

Scents can shift our mood, sharpen our memory and even influence how we relate to other people.

Certain smells can make us calmer, smarter, or more focused — and sometimes they reveal more about us than we realize.

These 10 studies show just how deeply smell is wired into our brains and emotions.

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How To Stop Stress Affecting Your Health

It is not just major events, like deaths and divorce, that affect our health.

It is not just major events, like deaths and divorce, that affect our health.

Letting go of negative emotions related to everyday stress is linked to fewer long-term health problems.

How people react to little, daily irritations on the very same day is linked to both long-term health and physical limitations later in life.

The key is to avoid allowing the negative emotions to carry over to the next day.

Contrary to common belief, it is not just major events, like deaths and divorce, that affect our health.

Dr Kate Leger, the study’s first author, explained:

“Our research shows that negative emotions that linger after even minor, daily stressors have important implications for our long-term physical health.

When most people think of the types of stressors that impact health, they think of the big things, major life events that severely impact their lives, such as the death of a loved one or getting divorced.

But accumulating findings suggest that it’s not just the big events, but minor, everyday stressors that can impact our health as well.”

For the research people completed an 8-day survey of their emotions.

They were then followed up 10 years later to ask about the state of their health.

Naturally, people experienced more negative emotions in response to daily stressors.

But the people who let these negative emotions fester had the worst health 10 years later.

Dr Leger said:

“This means that health outcomes don’t just reflect how people react to daily stressors, or the number of stressors they are exposed to – there is something unique about how negative they feel the next day that has important consequences for physical health.”

Dr Leger explained that the best strategy for health was to let the emotions go:

“Stress is common in our everyday lives.

It happens at work, it happens at school, it happens at home and in our relationships.

Our research shows that the strategy to ‘just let it go’ could be beneficial to our long term physical health.”

The study was published in the journal Psychological Science (Leger et al., 2018).

Why Some Days You Feel 18 And Others 80 No Matter Your Biological Age

The key to understanding why you feel older some days might be in how you see yourself.

The key to understanding why you feel older some days might be in how you see yourself.

Feeling really stressed out can make you feel more than 10 years older.

Just one stressful event, over and above the norm, can make a young adult feel one year older, psychologists have found.

Dr Shevaun Neupert, study co-author, said:

“Emerging adults are at an age where they are no longer kids, but they haven’t settled into their adulthood yet.

We wanted to know if stress affected their subjective age – how old they felt – and we found that it could make a big difference.”

Stress ages you

For the study, the researchers followed 106 people aged 18 to 22 over 8 days.

The results showed that as their stress levels changed, so did the age they felt.

Dr Neupert said:

“Stress was the determining factor.

It could be stress related to school, work or social circumstances, but stressful days led to study participants feeling older.”

The effect of stress was additive, said Dr Neupert:

“The more stressors someone experienced, over and above their average day, the older they felt.

We calculated that each additional stressor made people feel an average of at least one year older.

There was also an effect of being generally ‘stressed out’ such that young adults who were generally more stressed felt an additional five years older.”

Identity matters

This levels was increased to 11 years older when they were under a lot of pressure.

How old people felt under stress depended on how fixed their identity was.

Those with a more fixed identity reported little change to subjective age.

Dr Neupert said:

“We know that children often report feeling older than they actually are.

And that adults often report feeling younger.

This work helps us understand the role that emerging adulthood plays as a crossover period from one to the other – as well as the importance of stress in influencing fluctuations during that transition.”

The study was published in the journal Emerging Adulthood (Bellingtier et al., 2018).

This Activity Is The Brain’s Best Defence Against Stress

Prolonged stress weakens the synapses — the connections between brain cells — in the hippocampus.

Prolonged stress weakens the synapses — the connections between brain cells — in the hippocampus.

Running reverses the damaging effects of chronic stress on critical areas of the brain.

Stress can damage the functioning of the hippocampus, a structure of the brain important for memory and learning.

Running, however, protects the brain’s ability to learn and recall information, even under stress.

Dr Jeff Edwards, the study’s first author, said:

“Exercise is a simple and cost-effective way to eliminate the negative impacts on memory of chronic stress.”

Prolonged stress weakens the synapses — the connections between brain cells — in the hippocampus.

The study on mice, though, found that running over a 4-week period negated these negative effects.

Stressed mice who exercised did just as well on a maze-running experiment as non-stressed mice who exercised.

The mice who exercised also had stronger connections between the synapses in their brain.

Naturally, the best memory and learning performance is achieved in a low stress, high exercise environment.

Dr Edwards said:

“The ideal situation for improving learning and memory would be to experience no stress and to exercise.

Of course, we can’t always control stress in our lives, but we can control how much we exercise.

It’s empowering to know that we can combat the negative impacts of stress on our brains just by getting out and running.”

The study was published in the journal Neurobiology of Learning and Memory (Roxanne et al., 2018).

Effects Of Stress: Warning Signs And How To Manage Them

Discover the effects of stress on your body and mind, from anxiety and sleep issues to heart disease and weakened immunity.

Stress is a natural response to challenging situations, but prolonged exposure can have serious effects on both physical and mental health.

The immediate physical and mental effects of stress

When faced with a stressful situation, the body reacts instantly to prepare for danger.

This response, known as the fight-or-flight reaction, involves several physiological changes.

Rapid heartbeat and elevated blood pressure

  • Stress triggers the release of adrenaline, increasing heart rate and blood pressure.
  • Blood vessels constrict to push more oxygen to muscles, preparing the body for quick action.
  • Over time, frequent spikes in blood pressure can contribute to heart disease.
  • Persistent hypertension due to chronic stress increases the risk of strokes and heart failure.

Acute anxiety and panic attacks

  • Sudden stress can cause overwhelming feelings of fear or dread.
  • Hyperventilation, dizziness, and chest pain are common symptoms of stress-induced anxiety.
  • If not managed, frequent panic attacks can develop into chronic anxiety disorders.
  • Long-term anxiety can interfere with daily life, making it difficult to work or maintain relationships.

Short-term behavioural changes

Stress affects behaviour in various ways, often disrupting daily life and well-being.

Altered eating patterns

  • Some people overeat when stressed, often craving high-fat, sugary foods.
  • Others lose their appetite, skipping meals and leading to nutritional deficiencies.
  • Sudden changes in diet can contribute to weight gain, digestive issues, or eating disorders.
  • Stress-induced changes in gut bacteria can exacerbate digestive problems, leading to bloating and discomfort.

Sleep disruptions

  • Stress makes it difficult to fall asleep, stay asleep, or achieve restful sleep.
  • Increased cortisol levels interfere with the natural sleep cycle, leading to insomnia.
  • Poor sleep quality further exacerbates stress, creating a vicious cycle.
  • Chronic sleep deprivation due to stress can weaken the immune system, making the body more vulnerable to illness.

Long-term health implications

If stress remains constant, it can lead to serious long-term health consequences.

Development of chronic illnesses

  • Chronic stress increases the risk of cardiovascular diseases, such as heart attacks and strokes.
  • High stress levels weaken the immune system, making the body more susceptible to infections.
  • Long-term stress is also linked to digestive problems, such as irritable bowel syndrome (IBS).
  • Autoimmune diseases may flare up under prolonged stress due to increased inflammation.

Persistent mental health challenges

  • Ongoing stress contributes to depression and other mood disorders.
  • The brain’s ability to regulate emotions becomes impaired, leading to increased irritability and sadness.
  • If left unaddressed, stress can result in burnout, emotional exhaustion, and loss of motivation.
  • Chronic stress has been linked to memory loss and reduced cognitive function over time.

Underlying biological mechanisms

Stress is not just an emotional state but also a complex biological process that affects multiple systems in the body.

Hormonal responses to stress

  • The hypothalamic-pituitary-adrenal (HPA) axis regulates the stress response by releasing cortisol.
  • Prolonged exposure to high cortisol levels damages the body’s ability to manage stress effectively.
  • Chronic stress disrupts hormonal balance, affecting metabolism, reproductive health, and immune function.
  • Elevated stress hormones can contribute to fertility issues in both men and women.

Brain structure alterations due to chronic stress

  • Stress reduces the size of the hippocampus, a region involved in memory and learning.
  • The prefrontal cortex, responsible for decision-making and impulse control, weakens under prolonged stress.
  • The amygdala, which processes fear and emotions, becomes overactive, heightening anxiety and stress sensitivity.
  • Structural changes in the brain due to chronic stress may contribute to neurodegenerative diseases such as Alzheimer’s.

Demographic variations in stress impact

Stress affects people differently depending on age, gender, and socioeconomic factors.

Age and gender differences in stress responses

  • Children exposed to chronic stress may develop anxiety, behavioural issues, or learning difficulties.
  • Women are more likely to report stress-related symptoms, partly due to hormonal fluctuations.
  • Men, while experiencing stress equally, may exhibit different coping mechanisms, such as increased alcohol use.
  • Older adults may face unique stressors such as loneliness, health concerns, and financial insecurity.

Socioeconomic factors influencing stress levels

  • Financial instability is a major source of chronic stress, affecting mental and physical well-being.
  • People in high-stress jobs, such as healthcare workers and emergency responders, experience higher stress-related health risks.
  • Social support and access to mental health resources significantly influence how individuals cope with stress.
  • Workplaces with high demands and low control contribute to long-term occupational stress.

Effective stress mitigation techniques

Managing stress is essential for maintaining overall health and preventing long-term damage.

Mindfulness and meditation practices

  • Mindfulness techniques, such as deep breathing and meditation, help lower cortisol levels.
  • Regular meditation improves focus, emotional regulation, and resilience to stress.
  • Engaging in relaxation exercises, such as progressive muscle relaxation, reduces tension and anxiety.
  • Practising gratitude and positive affirmations can shift the mind’s focus away from stressors.

Community support systems

  • Social connections play a crucial role in stress management by providing emotional support.
  • Talking to friends, family, or a therapist can help individuals process and cope with stress more effectively.
  • Participating in community activities or support groups fosters a sense of belonging and reduces isolation.
  • Volunteering or helping others can provide a sense of purpose and reduce stress levels.

Future directions in stress research

Understanding stress is an evolving field, and researchers continue to explore new methods to mitigate its effects.

Potential medical interventions

  • Advances in neuroscience are uncovering new drug therapies to regulate stress hormones.
  • Research into gut-brain connections highlights the role of diet in stress resilience.
  • The development of wearable technology to track stress levels in real-time is improving personalised stress management.
  • Genetic research may uncover individual differences in stress susceptibility, leading to personalised treatment plans.

Policy changes to address societal stressors

  • Governments and workplaces are recognising the importance of mental health initiatives.
  • Implementing flexible work schedules and promoting work-life balance can help reduce occupational stress.
  • Education on stress management should be integrated into school curricula to equip young people with coping skills.
  • Increased public awareness campaigns can reduce stigma surrounding stress and mental health care.

Conclusion

Stress is an unavoidable part of life, but its effects on health and well-being can be managed with the right strategies.

Understanding how stress impacts the body and mind allows individuals to take proactive steps to mitigate its consequences.

By adopting stress reduction techniques, maintaining social connections, and staying informed about emerging research, people can improve their resilience and overall quality of life.

Prioritising stress management is essential for long-term health and happiness.

Coping Strategies For Stress: Practical Tips You Can Use Today

Discover simple yet powerful coping strategies for stress that you can implement immediately to improve your mental and physical health.

Stress is an inevitable part of life, but learning how to cope with it effectively can significantly improve well-being.

Understanding stress

Definition and types of stress

Stress is the body’s natural response to challenges or demands.

It can be categorised into two main types:

  • Acute stress – Short-term stress that arises from immediate challenges, such as meeting a deadline or giving a presentation.
  • Chronic stress – Long-term stress resulting from ongoing pressures, such as financial worries or relationship difficulties.

Common causes and triggers

Stress can arise from various sources, including:

  • Work-related pressures
  • Personal relationships
  • Financial difficulties
  • Health concerns
  • Major life changes

Physical and mental health implications

Prolonged stress can have significant effects on both physical and mental health.

Some of these include:

  • Increased risk of anxiety and depression
  • Weakened immune system
  • High blood pressure
  • Sleep disturbances
  • Digestive issues
  • Increased risk of heart disease
  • Difficulty concentrating and making decisions

Healthy coping mechanisms

Engaging in regular physical activity

Exercise is one of the most effective ways to combat stress.

It helps to release endorphins, the body’s natural mood boosters.

Some beneficial activities include:

  • Walking or jogging
  • Yoga or tai chi
  • Strength training
  • Swimming or cycling
  • Dancing or aerobics

Practising mindfulness and meditation

Mindfulness involves staying present in the moment and observing thoughts without judgement.

Meditation techniques such as deep breathing and guided visualisation can help reduce stress levels.

Additional mindfulness practices include:

  • Journaling to reflect on thoughts and emotions
  • Engaging in gratitude exercises
  • Spending time in nature
  • Practising body scanning to identify tension

Maintaining a balanced diet

What you eat can impact stress levels.

Some dietary habits to consider include:

  • Reducing caffeine and sugar intake
  • Eating whole, nutrient-dense foods
  • Staying hydrated
  • Avoiding excessive alcohol consumption
  • Including omega-3 fatty acids for brain health
  • Consuming magnesium-rich foods to support relaxation

Ensuring adequate sleep

Lack of sleep can contribute to stress and irritability.

To improve sleep quality:

  • Establish a consistent bedtime routine
  • Avoid screens before bed
  • Create a relaxing sleep environment
  • Limit caffeine intake in the evening
  • Practise relaxation techniques before bed
  • Ensure your bedroom is cool, dark, and quiet

Relaxation techniques

Deep breathing exercises

Controlled breathing can activate the body’s relaxation response.

A simple technique is the 4-7-8 method:

  • Inhale for 4 seconds
  • Hold for 7 seconds
  • Exhale for 8 seconds

Progressive muscle relaxation

This technique involves tensing and then slowly relaxing different muscle groups.

It can help reduce tension and promote relaxation.

Incorporating yoga and tai chi

Both yoga and tai chi combine movement, breathwork, and meditation, making them effective stress management tools.

Aromatherapy and soothing scents

Certain scents can promote relaxation and reduce stress levels.

Some calming essential oils include:

  • Lavender
  • Chamomile
  • Bergamot
  • Peppermint
  • Sandalwood

Using a diffuser, adding essential oils to a bath, or applying them to pulse points can be effective methods of aromatherapy.

Time management strategies

Prioritising tasks effectively

Feeling overwhelmed by responsibilities can contribute to stress.

To manage tasks more efficiently:

  • Make a daily to-do list
  • Identify urgent and non-urgent tasks
  • Break large tasks into smaller, manageable steps
  • Use time-blocking techniques
  • Avoid multitasking and focus on one task at a time

Setting achievable goals

Unrealistic expectations can lead to frustration.

Set SMART goals:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-bound

Delegating responsibilities

Trying to do everything alone can increase stress.

Consider delegating tasks at work and home when possible.

Building social support networks

Connecting with loved ones

Having a strong support system can make stressful situations easier to handle.

Make time for family and friends, even during busy periods.

Seeking professional assistance when needed

If stress becomes overwhelming, talking to a therapist or counsellor can provide guidance and coping strategies.

Participating in support groups

Joining a support group can provide a sense of community and shared understanding.

This is especially helpful for those dealing with long-term stressors such as illness or grief.

Engaging in hobbies and social activities

Participating in enjoyable activities can serve as a natural stress reliever.

Consider:

  • Reading a book
  • Playing a musical instrument
  • Engaging in creative activities such as painting or writing
  • Joining a club or community group

Avoiding unhealthy coping methods

Limiting alcohol and substance use

While substances may provide temporary relief, they can worsen stress in the long run.

Avoiding overeating and unhealthy foods

Stress eating can lead to long-term health problems.

Opt for healthy snacks like nuts, fruits, and yoghurt.

Reducing caffeine consumption

Too much caffeine can increase heart rate and anxiety levels.

Consider switching to herbal tea or decaffeinated coffee.

Innovative approaches to stress management

Embracing the ‘let them’ theory

This concept encourages individuals to let go of the need to control how others act.

Benefits include:

  • Reducing frustration and disappointment
  • Focusing on what is within your control
  • Cultivating a sense of peace

Implementing the Eisenhower Matrix

This time management tool helps prioritise tasks by urgency and importance.

Categories include:

  • Urgent and important – Handle immediately
  • Important but not urgent – Schedule for later
  • Urgent but not important – Delegate if possible
  • Neither urgent nor important – Eliminate or minimise

Engaging in creative expression

Artistic activities such as drawing, painting, or journaling can help process emotions and relieve stress.

Practising laughter therapy

Laughter has been proven to reduce stress hormones and increase overall well-being.

Watching a comedy show, spending time with humorous friends, or even engaging in laughter yoga can be beneficial.

Conclusion

Managing stress requires a combination of healthy habits, time management techniques, and emotional resilience.

By incorporating both common and innovative strategies, you can develop a personalised approach to handling stress effectively.

The key is to find what works best for you and make stress management a consistent part of your routine.

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