Get a handle on stress by focusing on these key areas.
Eight in 10 Americans either “frequently” or “sometimes” encounter stress in their daily lives, according to a recent Gallup poll. That stress can affect not only job performance, but mood and physical health. “Multitasking and overwork can actually make us less efficient,” says Laura Budinick, PsyD, Vice President, Behavioral Health and Experience at Newark Beth Israel Medical Center (NBI) and Children’s Hospital of New Jersey (CHoNJ). “Many of us spend more of our waking hours at work than at any other single place, so we want to have a sense of wellness while we’re there.” To achieve greater personal wellness at work, Dr. Budinick suggests people view their situation in terms of four key areas.
1. Social wellness.
“Having healthy, supportive relationships with the people you work with can help you decompress because relating to people is in itself therapeutic,” says Dr. Budinick. Take advantage of opportunities to socialize with your co-workers, such as work picnics, happy hours and other office events. NBI and CHoNJ host several annual events to encourage social wellness and employee engagement, such as an annual holiday party, an employee barbecue and many education and cultural activities supported by employee Business Resource Groups and the Office of Diversity and Inclusion.
2. Emotional wellness
“Your emotional wellness is really about your sense of comfort and awareness about yourself,” says Dr. Budinick. “If something at work is making you anxious, you want to be in touch with that and how it’s impacting you.” Whether it’s an upcoming presentation, difficult project or demanding client, identify what triggers your stress and figure out what you need to do ahead of time to keep calm. Cultivate mentors you can go to for advice.
3. Intellectual wellness.
This state of wellness requires finding the right balance. “You want to have the type of work that is intellectually stimulating without becoming overtaxing,” says Dr. Budinick. “You should feel competent, but not so much so that you become bored and mentally start to check out.” Talk to your supervisor about your concerns, whether you’re looking for more of a challenge or need to downshift because your tasks are too demanding for your skill level.
4 Physical wellness.
It’s important to avoid putting physical health on the back burner during the busy workday. Pack nutritious, fresh food for your lunch and snacks. Short bursts of activity throughout the day can also be beneficial, from choosing the stairs instead of the elevator to taking a 20-minute walk during your lunch break. “If you can even make the time to get up and take a short walk around the office every so often to talk to coworkers, that will actually help you in all four areas of wellness,” says Dr. Budinick.
This year, NBI and CHoNJ are celebrating the tenth anniversary of The Beth Challenge, an award-winning worksite wellness program that fosters lifestyle changes among employees by providing education on nutrition and proper exercise. Thanks to The Beth Challenge, over 3,000 employees have lost more than 18,000 pounds.
Learn more about programs offered by Newark Beth Israel Medical Center,