Every week, Americans spend a significant amount of time at work, where they often find themselves facing deadlines and added pressures, which can be stressful on both body and mind. Sometimes, a little stress can be a positive force, helping you to perform under pressure and motivating you to do your best. But far too often, this leads to feeling frazzled and overwhelmed.

Stress is the body’s way of responding to any kind of demand or threat. When danger is sensed, the body produces the “fight or flight” response, which floods the body with hormones and fuels the reaction to life-threatening situations. Unfortunately, the body can also react to stressors that are not life-threatening, such as a looming deadline or job performance strain, which can result in a constant state of hormone-fueled stress. The American Psychological Association (APA) cites that over time, repeated activation of the stress response in these situations takes a physical and mental toll on the body. The longer the stress lasts, the bigger the impact on mind and body.

The APA specifically notes that job-related stress coupled with its emotional toll can drastically affect physical and mental health due to constant preoccupation with job responsibilities and uncontrolled stressors. Research suggests stress contributes to high blood pressure, promotes artery-clogging deposits and can lead to brain changes that cause fatigue, lack of concentration and irritability. Chronic stress can also lead to several diseases brought on by unhealthy habits people use to cope with stress such as smoking or over eating.

Blue Cross & Blue Shield of Rhode Island (BCBSRI) suggests a combination of relaxation techniques, nutrition, exercise and time management techniques as ways to achieve workplace wellness. 
1. Identify the stressor: Monitor your state of mind throughout the workday. If you feel stressed about a job assignment or other tasks, write down your thoughts and mood, and develop a plan for addressing them.
2. Connect with others: The simple act of talking face-to-face can trigger hormones that relieve stress when you’re feeling agitated. Take your gaze away from your computer and chat with your work neighbor.
3. Rest your body: Stress is a common culprit for keeping adults lying awake at night. To ensure a good night of sleep, avoid caffeine in the afternoon and reduce screen time on computers and phones  when the work day is over, and especially close to bedtime.
4. Rest your mind: Use stress relief techniques such as meditation. BCBSRI offers a wellness app, powered by Virgin Pulse, that allows members to participate in mindfulness exercises or practice Yoga.
5. Make the most of breaks: It’s likely that your employer offers a 30- or 60-minute break each workday. Take advantage of that time! Take a brief walk, grab lunch with a co-worker, or simply sit and enjoy something non-job related like reading.
6. Set reasonable standards: Don’t expect perfection. List all of your responsibilities and job assignments, assess your priorities and then eliminate any tasks that are not essential.

Managing stress while on the job is just as important as any other responsibility. Without proper coping mechanisms and attention to mental and physical health, excessive stress can interfere with daily productivity and performance.

BCBSRI is dedicated to supporting you as an active participant in your wellness goals through free fitness classes and resources at Your Blue Store, wellness incentives and tools to help members take charge of their health. For more information, visit bcbsri.com/employee/member/wellness. During the annual Open Enrollment period through December 31, BCBSRI makes it easy to find the plan that best fits your health needs with personalized plan recommendations offered at Your Blue Store locations in East Providence, Lincoln and Warwick. You can also learn about options online by visiting bcbsri.com/individual/shop. Learn more about the advantages of your BCBSRI plan at rhodeahead.com/advantages and talk with us about your individual needs at (401) 469-5000.

John Davia is the lead wellness consultant at BCBSRI.