Self check-in: important questions to ask yourself for a healthier you

The prevalence of work-related stress is significant: A 2021 survey by the American Psychological Association found that approximately 79% of employees experienced stress due to their jobs. Persistent work stress can result in prolonged high cortisol levels, which may cause numerous health issues. Read: Signs of High Cortisol That Aren’t So Obvious.

What’s the secret of the lucky 21% who don’t experience job-related stress?

First, let’s keep in mind that several factors affect these statistics such as demographics, job type, industry, work environment, cultural factors, and economic conditions – but also the mood of the the reporting individuals and survey methods.

All that aside, one might think that the obvious answer is to change your job. If your job environment is causing you physical harm, mental health issues, and other serious health risks, it is time to consider other options. Read: Recognizing When It’s Time to Quit Your Job.

However, we have a tough job market these days, and some of us can’t afford to move, change careers, or risk losing health insurance.

So, what can we do to ease our situation? Here are some things I keep in mind whenever I feel the stress affecting my health.

Physical Health

Ask yourself: “How’s my physical health”?

This first step takes me out of my anxious mindset by focusing on something immediately actionable. Instead of worrying about a certain situation, focusing on my physical health first anchors me back to the reality of the situation. Some key vitamins are linked to mental health affected by stress, depression, and anxiety.

^{Disclaimer: I am not a licensed physician, please consult your doctor before taking any vitamins and supplements as mentioned in the following entries.}

Vitamin D. According to a study published in the Journal of Clinical Psychopharmacology, 69% of individuals with depressive symptoms had low vitamin D levels.

Vitamin B6, B9, B12. According to research published by the American Journal of Psychiatry, approximately 30 to 40% of people with depression have a vitamin B12 and B9 (folate) deficiency. According to a study published in the Journal of Psychopharmacology, approximately 25% of individuals with depression had low levels of vitamin B6.

Magnesium. Studies have shown that individuals experiencing anxiety and higher levels of stress have lower magnesium levels.

Zinc. Research has shown individuals with anxiety disorders often have lower levels of zinc.

“Do I eat right?”

You don’t need to subscribe to an expensive meal plan or switch up your diet completely. Start with small adjustments.

• Make sure you’re drinking plenty of water. Reminding myself to drink water has helped save me from migraines and stomach aches, not to mention help clear up my skin.
• Eat slower. When you eat slower, you chew better, which helps with digestion. Not to mention, you get to savor each bite and practice a little mindful eating at the same time. Similarly, create a calm environment without any screentime even for just 5 minutes.
• Focus on nutrient-dense foods. Protein is an important part of our diet, yet it’s hard to meet our protein goals when a lot of foods, especially in the standard American diet, are high in carbohydrates and fats. Focus on quality protein, which will help to keep you fuller for longer and help maintain muscle mass.
• Plan meals ahead. If your schedule allows, plan your weekly meals with the aid of a food diary. Otherwise, make a mental game plan for what tomorrow’s meals are going to be, again, prioritizing nutrient-dense foods.

Stress Management Techniques

Meditation.

Exercise/Yoga.

Work-Life Balance

Alright, now that we’ve addressed our physical health, it’s time to tackle the other aspects that are not totally within our control: work environment, work-life balance, and

Vitamin B9

1. Effective Stress Management Techniques: They may practice regular stress management techniques such as mindfulness, meditation, yoga, or deep-breathing exercises.
2. Work-Life Balance: These individuals likely maintain a healthy work-life balance, ensuring they have time for personal activities, family, and hobbies.
3. Supportive Work Environment: Working in a positive and supportive work environment with good relationships with colleagues and supervisors can reduce stress.
4. Time Management: Effective time management skills, including prioritizing tasks, delegating when necessary, and taking regular breaks, can help mitigate stress.
5. Physical Health: Regular exercise, a balanced diet, and adequate sleep contribute to overall stress resilience.
6. Job Satisfaction: High levels of job satisfaction and engagement in meaningful work can buffer against stress.
7. Resilience and Coping Skills: Developing resilience and effective coping strategies can help manage and reduce stress.
8. Professional Support: Seeking support from mental health professionals or employee assistance programs can provide tools and strategies for managing stress.
9. Flexible Work Arrangements: Access to flexible work arrangements, such as remote work or flexible hours, can reduce stress by allowing better control over work schedules.

These factors can contribute to lower levels of work-related stress and better overall mental and physical health.