HANDLING WORKPLACE STRESS

Got Job Stress?

There’s no getting around it. If you have a job, you probably have experienced some job stress. We all handle stress differently. Not all stress is bad, (in fact, most stress is helpful) and learning how to manage it helps to maximize job performance, stay safe on the job, and maintain physical and mental health. Occasional job stress may actually increase motivation and productivity, but too much can be unhealthy, both professionally and personally.

How Do I Know If I Have Job Stress?

Job stress is not limited to any one job or industry, although some jobs tend to generate more than others. Some jobs, by definition, tend to be higher stress, such as ones that are in dangerous settings (fire, police), that deal with demanding customers (service providers), that have demanding time pressures (healthcare), and that have repetitive detailed work. The first step to reducing job stress is to identify what factors may be causing it.

There are many causes of job stress. Common causes of job stress include:

• Excessive workload
• Safety risks
• Conflicting job demands
• Not enough rest or lunch breaks
• Long working time and/or low payment
• Unreasonable demands
• Workplace bullying or harassment
• Poor performance from co-workers
• Conflicts and competition among staff
• Time away from family

What Are the Signs and Symptoms of Job Stress?

 Job stress can lead to poor health and injury.  Below are some early warning signs of job stress. (Note: These symptoms may be due to something other than job stress)

   ·         Low morale

·         Depression

·         Fatigue

·         Increase in substance use

·         Sleep problems

·         Anger/irritability

·         Physical problems (headaches, stomach problems)

·         High Absenteeism

·         Problems with relationships

What Are Some Strategies for Managing Job Stress?

We all experience stress differently and manage it differently. What may work for a co-worker, may not work for you and vice versa. The good news is there are helpful, tips for managing job stress. 

Here are 10 tips for dealing with the stress from work:

1. Get time away. If you feel the stress building, take a break. Walk away from the situation, perhaps walking around the block, sitting on a park bench, taking a little break. Exercise does wonders for the psyche. But even just finding a quiet place and listening to music or the sounds of nature can reduce stress.

2. Fight through the clutter. Organizing your life can help you feel a greater sense of control. Keeping a to-do list and crossing things off of it as they are completed, also helps.

3. Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support from someone else is an excellent way of blowing of steam and reducing stress. Have a support system of trusted people.

4. Have a mindfulness moment. Go to the restroom or a private space and take several long, deep breaths. Deep breathing is a proven way to decrease stress so you can return to a task feeling renewed and refreshed. Try it once to see how well it works!

5. Get enough rest or sleep. Not getting enough rest sets the stage for stress on the job.

6. Make friends at work. Just knowing you have co-workers who can help you will reduce your stress level. Just remember to also help them when they are in need.

7. Find humor in the situation. When you or the people around you start taking things too seriously, find a way to break through with laughter. Share a joke or funny story.

8. Have realistic expectations. While Americans are working longer hours, we can still only fit so much work into one day. Having unrealistic expectations sets you up for frustration and increased stress.

9. Nobody is perfect. If you tend to obsess over details so that "everything is perfect," try to change your motto to performing your best.

10. Keep a positive attitude. Negativism takes away energy and motivation, so avoid it whenever possible. Stay positive and reward yourself for little accomplishments (even if no one else does).

Final Thoughts

Beware of the stressors that you create. For example, if you are always running late in the morning try setting your clock ahead, giving you extra time. Nothing jump starts stress level like arriving late to work. Lastly, while interacting with bosses or co-workers can sometimes be challenging, by practicing good communication skills you can improve daily interactions.

Your health affects everything. Find a way to reduce stress through one or more of our 10 strategies. You will have better mental and physical health, as well as better relationships with the people around you.

If you struggle with stress and can use some assistance, please feel free to contact a HealthNext behaviorist or Carebridge EAP.   Carebridge service is available 7/24/365. Contact Carebridge at 1-800-437-0911 or by emailing Carebridge at clientservice@carebridge.com.

ALLERGY AWARENESS

It’s that time of year again when many of us are experiencing the symptoms of allergies. The month of May is designated by the Asthma and Allergy Foundation of America to be a national month of awareness about allergies and asthma. Allergies are diseases of the immune system that cause an overreaction to substances called “allergens.” They are typically grouped by the kind of trigger, time of year, or where symptoms appear on the body, such as indoor and outdoor allergies (seasonal), food allergies, insect allergies, skin allergies, etc.

This week’s blog will focus on outdoor allergies since they tend to peak this time of year. Outdoor allergies occur when allergens (such as tree, grass, weed pollen and mold spores) are inhaled and cause allergic reactions.

Both genes and environmental factors play a role in allergies. Sometimes allergic reactions appear with the first exposure to an allergen. Other times it may take 3 or 4 years for the reaction to show up. It is also possible to develop allergies over time and with age.

The immune system normally protects the body against harmful substances, such as bacteria and viruses. But in a person with allergies, it is oversensitive. When it recognizes an allergen, it releases chemicals (such as histamines) to fight off the allergen, which causes allergy symptoms.

Which symptoms you experience depends on which part of the body the allergen touches. Most outdoor allergies cause a stuffy nose, itchy nose and throat, mucus production, cough, sneezing, or wheezing.

Signs and Tests

Some people have mild symptoms that are easy to live with. Others experience severe symptoms that disturb daily routines and living. In these cases, it is a good idea to talk with your doctor about the cause of your allergies and possible treatment options.

Your doctor will likely do a physical exam and ask questions, such as when you get the allergy. Allergy testing may be needed to find out whether the symptoms are from an allergy, or some other cause. Skin testing is the most common. One type of skin testing is the prick test. It involves placing a small amount of allergen on the skin, and then slightly pricking the area so it moves under the skin. The skin is then closely watched for a reaction, like swelling and redness. Other skin tests include patch testing and intradermal testing. See allergy testing for more information.

Treatment

The best way to reduce allergy symptoms is to avoid what causes them. For example, if you are allergic to grass, avoid cutting your own grass or being outside when your neighbor is mowing.

There are several types of medication to prevent and treat allergies:

·  Antihistamines – available over-the-counter and by prescription

·  Corticosteroids – anti-inflammatory

·  Decongestants – help relieve a stuffy nose

·  Allergy shots – are sometimes recommended if you cannot avoid the allergen and your symptoms are hard to control. Allergy shots keep your body from overreacting.

Prevention

Shut out pollen. If you notice a film of pollen on your windows at home, keep windows and doors closed to prevent pollen from entering your home. Use an air filter and clean it regularly or run the air conditioner and change the filter often.

Outside. There are certain times during the year when plants and trees release pollen into the air. The timing of these pollen seasons depends on your geographic location. Different regions have different types of plants that pollinate at different times. Depending on where you live, allergy seasons may be mild or severe. Remember that the types of pollen that most commonly cause allergy symptoms are from plain-looking plants, such as trees, grasses, and weeds. Check out your local pollen count. 

Traveling. A few tips to help you avoid outdoor allergies when you are traveling to a place where the pollen count is high:

·  Stay inside between 10:00 am and 4:00 pm (peak pollen times)

·  Keep your car windows closed when traveling

·  Shower after spending time outside to wash away pollen that collects on your skin and hair

Once allergies have developed, treating the allergies and carefully avoiding allergy triggers can prevent reactions in the future. We hope that you will work with your doctor to effectively manage your allergies and practice prevention methods so that you may enjoy a delightful spring season!

PREPARING TO BE TOBACCO FREE

In the coming months, several SCA locations will be going tobacco-free.  If you use tobacco, this might be an ideal time to start thinking about cutting back or quitting.  As the date approaches, SCA will be providing information and resources to assist you. 

 THIS COULD BE IT

If you’ve tried to quit before and have been unsuccessful, there is good news.  It takes most people several tries to quit for life.  An attempt that didn’t stick does not mean you can’t quit.  It might just mean that you weren't ready or didn’t use a method that was a good fit for you at the time.

If you’ve never tried to quit before, there is also good news.  Some people are able to quit for life on the very first try!  There are a variety of ways to quit and support available to assist you with any of them.

BEFORE YOU QUIT

When people start using tobacco after months or years of being tobacco-free, it is usually during one of two situations:

1)      Stressful life events

2)      Situations associated with using tobacco in the past

Whatever your circumstances in life, there are two guarantees: 1) You will experience stressful life events at some point; 2) You will be in situations that remind you of using tobacco.  Before you even choose your method and set a quit date, give some thought to how you will respond when these two inevitable circumstances occur.

MAKE A LIST

I suggest making a list with pen and paper, or print out a document, so you can put it in a visible place.  When life gets difficult, what could you do instead of relying on tobacco?  Could you take a walk?  Call a friend?  What helps you to blow off steam?  Try not to rely on food as a replacement for tobacco because trading the risks of tobacco for the risks of obesity is not ideal.

Think about the ways that tobacco may be helping you to relieve stress.  If you smoke, you might be using the cigarettes as an excuse to walk away from situations (work, family events) and take a break.  Give yourself permission to walk away and take a break even if you don’t need a cigarette.  When you smoke a cigarette, you are also taking a long, slow breath.  This relaxes the nervous system and helps to manage stress.  Try taking a few long, slow breaths without the cigarette and notice how you feel.

If you chew tobacco, you may be relying on that activity to relieve nervous energy.  What else could you do with that energy? 

Also, think about what you will do when you are in a place that you usually use tobacco, or with other people who haven’t decided to quit yet.  Imagine yourself successfully handling these situations and sticking with your commitment to be tobacco-free.

WHAT IS YOUR MOTIVATION?

Do you want to breathe easier?  Smell better?  Set an example for your children?  Live longer for your grandchildren?  What are the most powerful reasons you can think of for quitting?  Hold those reasons in your mind, post them on the fridge, and type them on your computer screensaver.  Remind yourself every day why this is important to you, and why you will succeed.

BUILD YOUR MINDFULNESS MUSCLES

Even if you plan to quit when your location officially goes tobacco-free, you don’t have to wait to start thinking about your habits.  Every time you decide not to use tobacco, you are giving your body a break from the burden that tobacco puts on all of your organs.  When you reach for the package, think about whether you truly need it this time, or whether you can wait a little while longer.  Aside from allowing your organs some recovery time, you are practicing the art of mindfulness and self-awareness.  These skills are like muscles that get strengthened with use and improve your ability to move toward a tobacco-free life.

REACH OUT FOR HELP

As you prepare to reduce or stop your tobacco use, don’t hesitate to use all of the resources that SCA is making available to you.  Contact HealthNEXT or your Employee Assistance Program to talk about how and when you want to start.  

BE PREPARED: FIRST AID KIT

Warm weather brings out the adventurous side of most and people find themselves doing more yard work, hiking, biking, and other outdoor activities, all of which can potentially cause injury. While a first aid kit is an important resource to have on hand for emergencies all year long, summer may be a time where you find it is most useful.

It’s a good idea to have a well-equipped first aid kit in any or all of the following places: at home, in your car, packed along with your camping, hunting or fishing gear, on your boat, in a motorcycle compartment, and in your backpack.

Most pharmacies sell first aid kits. They range in size, shape, and purpose. Some include the very basics and others are geared toward certain activities. You can order one from the Red Cross store or you can make your own using the following supply list. The Red Cross recommends that all first aid kits for a family of four include the following:

• 2 absorbent compress dressings (5 x 9 inches)
• 25 adhesive bandages (ie. “band aids” assorted sizes)
• 1 adhesive cloth tape (10 yards x 1 inch)
• 5 antibiotic ointment packets (approximately 1 gram)
• 5 antiseptic wipe packets

• 2 packets of aspirin (81 mg each)             
• 1 blanket (or space blanket)
• 1 breathing barrier or CPR mask (with one-way valve)
• 1 instant cold compress
• 2 pair of nonlatex gloves (size: large)
• 2 hydrocortisone ointment packets (approximately 1 gram each)
• Scissors
• 1 roller bandage (ace bandage) - 3 inches wide
• 1 roller bandage (ace bandage) - 4 inches wide
• 5 sterile gauze pads (3 x 3 inches)
• 5 sterile gauze pads (4 x 4 inches)
• Oral thermometer (non-mercury/nonglass)
• 2 triangular bandages
• Tweezers
• First aid instruction booklet

Additional supplies may include:

·         Hand sanitizer

·         Sweet hard candy/granola bars (for low blood sugar or hungry children)

·         Clean water

·         Hand/foot warmers

·         Aloe Vera (for burns)

·         Sunscreen

·         Bug repellant

·         Flashlight

·         Extra batteries

Include any personal items such as medications and emergency phone numbers or other items your health-care provider may suggest. Check the kit regularly. Make sure the flashlight batteries work. Check expiration dates and replace any used or out-of-date contents.

Additional safety tips for the adventuresome:

·         Pack extra food and water

·         Break your shoes/boots in before a long hike

·         Check weather forecast before departure

·         Always tell a friend or family member who is staying behind where you are going, when you will return, and how to contact you if necessary

·         Pack an extra cell phone battery or charger

We hope that you enjoy many activities this summer and more importantly, we hope that you and your friends and family do so safely. Make the initial effort to be prepared in advance and have a safe adventure!

STRESS-FREE SPRING BREAK!

It's that time of year again...warm breezes, flowers blooming, bees a buzzing...and spring break! For some, those two words kick up the stress, but we're hoping this special WORK-LIFE BALANCE: SPRING BREAK blog will help.

Some of you may be able to take some time off from work for a spring break with family, some will be working while kids are home, and those without kids may want a little “spring break” for themselves.  See the section below that applies to you! 

FOR FAMILIES WITH CHILDREN AT HOME: 
Having some activities on hand, you can keep kids busy so they aren’t bored, which can help to minimize your stress level.

Tip:  For the activities below, invite your kids to help make choices.  The more they are involved in the decision-making process, the more interested they will be:

- Spring Cleaning…spring break is a great time to get the kids involved with kid-friendly and reward-based activities…the magic word is “incentives.”  Motivate your kids with rewards for their hard work (extra play time, a few bucks, watch a favorite show, or make a special dessert) It can be fun, inexpensive, and gets your home organized. Here are a few examples:

o Clean out the garage, closets, or basement

o Plan a yard sale (put the money earned towards a family activity)

- Service-oriented spring break

o Teach kids to helping others in your community by walking a race to support a cause or participating in a community clean up

o Contact a local organization  to learn about the projects they are working (Habitat for Humanity, your church, a soup kitchen, etc)

- Get out and explore together

o Camp in your backyard or hike in a nearby park.  These activities get everyone out of the house and into nature.

- DIY Activities

o You don’t have to be Martha Stewart for “Do It Yourself” crafts, such as baking, gardening, or making pop-up art. You could go to the local park for a picnic or ask the kids to act out a play.

- What’s happening around town?

o Ask your local community center or library about free activities like story time, board games, basketball and kick ball.

FOR PARENTS WHO WILL BE AT WORK:

Many parents have to work during spring break and this can be stressful.  For those of you who will be working, here are some helpful tips on child care solutions:

- Who in your community can help?

o Local babysitter, college student home for their spring break, family member, fellow church members, or close neighbors?  You might be surprised to find who can help for a few days.  If paying for child care services isn’t possible, you can offer to make them dinner, watch their children when you’re off from work, or mow their lawn for a week.  Tip:  Ask them what they need help with that you can do.  Maybe you can sew and they need some pants or a shirt mended?  Or you’re good with cars and can change their oil? Tip: To feel more comfortable, you can ask the child care provider to call or text twice a day with an update.  Ask a neighbor to stop by to check in on everyone and say hello.  Also, look at the list above of activities that the child care provider can try.  

o Your local community center might have day time programs for kids.

o Contact Carebridge EAP for more services and ideas 800-437-0911

The right combination of these activities and tips can make spring break easier to manage.  Take a lot of deep breaths and get your kids involved with the planning so everyone can have a fun and memorable spring break.

FOR THOSE WITHOUT CHILDREN:

If you’re able to take a whole week off from work or even just a day or two, you can have your own spring break too!  You deserve to have fun and relax also. 

o   Make plans with friends and family members that you have been out of touch with
work on your to-do

o   Enjoy outdoor activities

o   Pamper yourself

o   Create a meal plan with a list of easy dinner ideas

o   Volunteer your time to help out a local organization

Taking time away from work periodically can help to rejuvenate your and help you to feel refreshed when you return to your job.

Enjoy!

NUTRITION COACHING AVAILABLE!

All SCA employees are eligible to receive health coaching from several specialists on the HealthNEXT team.  This includes nutrition coaching, which can be short or long-term, depending on your needs.  In this week’s post, we are highlighting this valuable service.

Why is it so important to eat healthy?

• Reduce your risks for diseases like: heart disease, cancer, and diabetes
• Keep off excess weight
• Have more energy
• Sleep better at night
• Keep your brain healthy as you age
• Keep your body, muscles and bones healthy

What are the eating challenges I might be facing from day-to-day?

 *I am confused about labels/portions

 *I am addicted to sweets

 *I don’t know what to eat and when

 *What type of diet should I follow, if any?

 *How do I start my own diet plan?

 *How can I get motivated to start?

 *What should I eat at work?

 *How do I prepare quick healthy meals for my family?

How can a Nutrition Therapist help me?

 *Speak with you personally about nutrition and lifestyle questions

 *Create a personalized plan of action to help with your specific nutrition goals

 *Provide on-going correspondence and support with nutrition issues along the way

 *Keep you focused on your nutrition goals

Who is SCA’s Nutrition Therapist?  

At HealthNEXT, Ginny McGovern, MS, RD, LDN specializes in all sorts of nutrition related areas.   She is available to help guide you on a short or long-term basis regarding any nutrition-related areas of concern.  You might work with her on controlling blood sugars, reducing cholesterol and triglycerides, losing weight, improving your family’s nutritional health, getting sample meal plans, label reading, portion control, or vitamin/supplement questions.  She will personalize your nutrition consult based on your questions or needs.

Please tell the Behaviorist at your health assessment if you would be interested in receiving a phone call or e-mail from Ginny, to work with you for improving overall lifestyle health and well being.  You can also let us know you are interested by e-mailing Dr. Haaz at shaaz@corporatehealthsolutions.com. 

PROTEIN MYTHS AND FACTS

During the health assessments, we talk with a lot of people about nutrition.  Sometimes, people are trying to eat a healthy diet, but they are relying on information that is not quite accurate.  In this week’s post, we discuss some common beliefs about protein.  Some are a little bit true and some are not.  We hope this information helps to guide you as you move toward healthier eating for you and your family.

Protein should be the main dish.

FALSE:  Unfortunately, restaurants haven’t caught on.  Try to think about fruits and vegetables as being the main dish, with protein and whole grains each playing the role of a side dish.  If you imagine your plate cut in half, one side should be all fruits and/or vegetables.  The other side should be half protein and half whole grain.  There is also room for a little bit of healthy fat.  That might be a bit of olive oil used in cooking or a sprinkle of crushed nuts on top of a salad.  Your protein serving should be the size of your fist, approximately 3-4 ounces.  Restaurant portions are usually at least twice that size!

A high protein diet is a good way to lose weight.

NOT REALLY: People on a high protein diet do actually tend to lose weight quickly.  Unfortunately, it comes at a price.  This weight loss happens because carbohydrates hold a lot of water.  When your body isn’t getting a lot of carbohydrates, it sheds water.  You haven’t actually lost fat.  Your body may then go into a state called ketosis, where your liver doesn’t have enough glycogen and starts splitting fat cells.  This is actually quite dangerous and not sustainable.  Most people who go on an extreme low carbohydrate diet gain back most or all of the weight they lost.  Mr. Atkins was obese when he died of a heart attack.

Vegetarians don’t get enough protein.

FALSE: There are probably some vegetarians that don’t meet the recommended protein requirements.  Just as you can be an unhealthy meat-eater, you can also be an unhealthy vegetarian.  Living on spaghetti and French fries might be vegetarian, but it is certainly not healthy.  It is not difficult for vegetarians to get enough protein if they are incorporating legumes (beans, lentils, split peas, soy products) and nuts in their diet.  These are actually very healthy protein sources for meat eaters also!  Fat-free dairy and egg whites are also good sources of protein for some vegetarians.

It is important to have protein at every meal.

TRUE: This is actually a good idea.  Protein can help you to feel full for longer and it can slow the rate that your body converts your meal to sugar (known as the glycemic index).  Instead of having all of your protein at dinner, when your body can’t process it, try to have little amounts of protein with every meal and snack.  Most Americans eat more protein than they need, so keep your portions small.  To determine your individual protein needs, you can use this online calculator.

Red meat is the best source of protein.

FALSE: Red meat is high in protein, but it is also high in cholesterol and saturated fat.  Fish (not shellfish) is a much healthier source of animal protein, followed by skinless poultry.  Try to limit your red meat intake to 1-2 times per week, especially if your LDL (bad cholesterol) or triglycerides are high, or if you have a family (or personal) history of heart disease. 

Eating more protein will promote muscle growth.

NOT WITHOUT LOTS OF EXERCISE:  Only strength training can build muscle, no matter how much protein you eat.  Muscle growth does require adequate protein intake, so try to have a protein rich snack (approx. 25 grams) AFTER your workout, when your muscles are busy repairing.

Protein is an essential nutrient.

TRUE.  Absolutely!  Protein is not just necessary for keeping your muscles strong.  It is a building block of your DNA and critical for countless functions within your body.  Your body needs a combination of protein, carbohydrates and fats.  Ideally, these should come mostly from whole grains, fresh fruits, colorful vegetables, nuts, egg whites, and fat-free dairy.  Protein is one important puzzle piece in the larger picture of optimal nutrition. 

Hopefully this article has helped to clarify some myths about the role of protein in a healthy diet, so you can continue with confidence on the road to optimal health and wellness!