| Work, Men and Stress
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Work, Men and Stress
A 20-year study published in the Archives of Internal Medicine found that for men, unemployment, job insecurity and feelings of inadequacy in their job performance were all linked to at least a 50 per cent greater risk of hypertension – or high blood pressure as it’s more commonly called.
Interestingly, the researchers found that women were more likely to be affected by relationship-related feelings such as loneliness - but that much of this association was explained by the poorer health habits of these women.
The reasons for these differences are not clear but it may be that men think work performance is more important than women do. And vice-versa with relationship issues for women. It might also be that men and women respond, physiologically, in different ways to stress.
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Stress can cause hypertension through repeated blood pressure elevations as well as by stimulating the nervous system to produce large amounts of hormones that cause blood vessels to constrict and increase blood pressure.
Stress factors affecting blood pressure include job strain, race, social environment, and emotional distress. What’s more, when one risk factor is coupled with other stress-producing factors, the effect on blood pressure is multiplied.
In 95% of cases, the cause of hypertension is unknown and they are categorized as "essential" hypertension. Although a single cause may not be identified, the general consensus is that various factors contribute to blood pressure elevation in “essential” hypertension.
In these days of 70-hour work weeks, e-mail, and endless meetings, stress looms large in people's lives, making the effect of stress on blood pressure even more relevant and important.
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Here are some things you can do to reduce your stress levels at work.
Learn to say NO. Know your limits and stick to them so you have sufficient time to do what you have to do. Calmly and firmly refuse extra responsibilities when you’re close to your limit.
Pare down your to-do list. If there’s lots of your plate, organize lists of ‘should do’ and ‘must do’. Do things in order of priority. Eliminate unnecessary tasks or slot them for a later date.
Express your feelings in an open and respectful way instead of bottling them up.
Be willing to meet people halfway. If you make concessions, you’ll find others probably will too.
Be assertive. Deal with problems head on. For example, if a workmate keeps chatting to you, say upfront that you have only a few minutes to do a task.
Look at the big picture. Ask yourself if the current situation matters in the long run?
Adjust your standards. Perfectionism is a major source of stress. Stop setting yourself up for failure by demanding perfection. Set achievable standards for yourself and others.
Flip things round. For example, if you’re running late for a meeting, use the taxi ride to script yourself a light-hearted or even amusing entrance.
Learn to accept things you can’t change. There are many things we have no control over, such as other people’s behaviour. Instead of stressing over them, focus on things you can control such as the way you react to them.
Let go. Forgive people when they make mistakes and you’ll free yourself from anger, resentment and negative feelings.
Look for the upside. We all stuff up sometimes. If you make a mistake, learn from it so it doesn’t trip you up again.
Be good to yourself. Make time during the workday for fun and relaxation, even if it’s just to have a laugh with a colleague, make a private phone call, or to sit in the park and read for 15 minutes.
Look out for others. Offering a few kinds words and a sympathetic ear to others who might be having a hard time will make you feel better too. And make for a more positive culture at work.
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