Sick and tired of work? Stress may be culprit

You're so busy you can't take a vacation, your boss drives you crazy and your company just announced layoffs.

It's stress, stress and more stress, and it's no wonder the American Psychological Association Stress in America survey last year revealed work as the leading cause of stress. Nearly three-quarters of people consider it a very or somewhat significant source, up from 59 percent in 2006.

"Unfortunately, we reward the employees that work 100 hours a week," says Gus Stieber, national sales director at Bensinger, DuPont & Associates, an EAP firm whose clients include Houston companies. "They really do the job, but how long can they do it for?"

The problem may stem from a supervisor who expects employees to put in eight more hours after they leave the office, Stieber says. Be your own advocate. Keep expectations realistic by organizing and prioritizing your responsibilities. Ask for a job description.

Stress takes its toll physically, mentally and emotionally. Poor eating habits can lead to chronic disease. You become irritable and forgetful, anxious and angry. Sleepless nights are the norm, making you prone to accidents and mistakes. Your immune system weakens.

But it's not hopeless. Experts say you can take control of your stress level.

"Becoming aware of it is a very good first tool to fixing it," says Melinda Stanley, a professor of psychiatry at Baylor College of Medicine. "Break down behaviors, thoughts and feelings related to stress."

Don't look to vending machines, alcohol, caffeine or cigarettes for comfort. Exercise regularly, eat well-balanced meals or snacks every few hours, drink enough water and get adequate sleep. "I think people feel more stressed in the workplace when they aren't taking good care of themselves," Stanley says.

Escape the computer and phone for 2-5 minutes every 1 1/2-2 hours, says Terry Lyles, author of Good Stress: Living Younger Longer (Healthful Communications, $21.95). "We should have a recovery break to recharge our batteries." Imagine a soothing place, breathe deeply from the diaphragm or take a walk for fresh air.

"Ten years ago, we didn't have crackberries," Lyles adds. "Now people can stay connected to us when we're in our sleep cycles."

Have a Plan B if you're concerned about layoffs, says Eva Stubits, a Houston clinical psychologist. Update your résumé, explore other job opportunities and network.

Lyles says the elite athletes and corporate executives he works with approach stress as a stimulus, pressure to improve. They learn how to extend their limits and to recognize their true limits. "Stress is nothing more than gravity," he adds. "It's what you do with it."

Employers, of course, can do their part by providing a healthy work environment. Employee Assistance Programs, on-site daycare, open-door policies and flexible schedules support that, Stubits says.

Communication is key. "Open up to someone at work, whether it's your boss or someone in human resources," says Philip Burguieres, vice chairman of the Houston Texans.

The Texans earned a Best Practices honor from the American Psychological Association Psychologically Healthy Workplace Awards Program last year. It was the first NFL team to offer mental health insurance equal to physical health.

"In the workplace, there's a stigma with regard to people who seek help," says Burguieres, who has suffered from depression.

"Probably across the board, most people are working longer hours and probably feel they have less ability to focus on family and personal time," Stubits says.

Stress typically comes on gradually, and some of it is very normal, Stieber says. Yet if it lasts three months or longer, evolving into a lifestyle, that's a warning sign.

Strive for a sense of equality between work and personal. "If you feel things are fair," Stieber says, "stress won't be that bad."

mary.vuong@chron.com