A demanding workload at your job or school can increase your stress level \u2014 and your waistline. Here\u2019s what you can do about it.<\/p>\n
Exhaustion and work fatigue might be bad for more than just your morale. They might be terrible for your waistline, too.<\/p>\n
A new study<\/a> from researchers at the University of Georgia in Athens found that adults who feel overworked or burned out often adopt an array of unhealthy behaviors that can lead to weight gain.<\/p>\n The researchers recruited almost 1,000 men and women who were working full-time jobs. They asked them to answer questions about their workloads as well as their feelings of exhaustion or burnout. They also asked the study participants to report their eating and exercise habits.<\/p>\n The results showed that employees with heavier or more demanding workloads are more likely to engage in emotional eating and eat without stopping. They also tend to pick foods that have more fat.<\/p>\n Participants who were burned out showed the same unhealthy behaviors. They also exercised less, which further compounds weight gain potential.<\/p>\n \u201cIt makes perfect sense that chronic stress from work manifests in negative health behaviors and habits,\u201d said clinical psychologist Carla Marie Manly, PhD<\/a>. \u201cThe human psyche and physical body have a finite amount of energy. When the energy is depleted or nearing depletion, the systems won\u2019t function at optimal capacity.\u201d<\/p>\n She added, \u201cWhen it comes to diet and exercise habits, the overstressed employee may simply be so depleted by work that the mind unconsciously or consciously says, \u2018Hey, I\u2019m exhausted. I know I should exercise and eat right, but I just don\u2019t have the time nor energy.\u2019 When this cycle is repeated, strong neural pathways are formed, and the habitual unhealthy behaviors become the norm.\u201d<\/p>\n The International Classification of Diseases (ICD) added burnout to their list of diagnosable syndromes in 1992.<\/p>\n In the 11th revision of ICD<\/a>, which will be released in 2022, they expand the definition of the syndrome, making it clear burnout is the result of occupational stress and related exhaustion.<\/p>\n Some corporations and companies recognize the long-term impact this stress, poor self-care practices, and a lack of exercise can have in their workforce.<\/p>\n Indeed, companies have been implementing workplace wellness programs for the last decade or so. Many of them focus on weight management and overall wellness, aspects of health that increase healthcare costs for the company and could lead to reduced productivity in the future.<\/p>\n But one element that seems to be missing in many of these wellness programs is a focus on handling the demands of a job. As this research shows, these demands can play a significant role in an employee\u2019s health.<\/p>\n \u201cEmployers can do a great deal to create collaborative work environments that reduce stress and fuel noncompetitive, positive energy,\u201d Manly said. \u201cClear employee goals, flexible work hours, and reasonable expectations also foster stress-free, positive work environments.\u201d<\/p>\n Manly also says employers could consider staffing a receptive, supportive HR staff because they\u2019re \u201cvital for reducing overall stress, offering stress-reduction learning opportunities, and facilitating ongoing support for stressed employees.\u201d<\/p>\n \u201cThere is a construct in psychological research called \u2018self-control\u2019 that is well understood and very much part of our daily lives,\u201d said Chandler Chang, PhD<\/a>, a psychologist and founder of Therapy Lab<\/a>. \u201cSelf-control is what drives us to do things we may not initially want to do but that contribute to our well-being in the long run.\u201d<\/p>\n This includes things like exercise, good nutrition, and self-care, all of which can help people live healthier lives.<\/p>\n \u201cThe fascinating thing about self-control is that it works like a gas tank,\u201d she said. \u201cAt the beginning of the day, our self-control \u2018tanks\u2019 are full, but by the end of the day, especially a long, grueling workday, our tanks are running on empty.\u201d<\/p>\n In short, when you\u2019re out of energy, you have to fight a lot of instincts to overrule yourself.<\/p>\n \u201cPeople often blame themselves when their energy runs out and they make less healthy choices, but really it\u2019s more about keeping that self-control tank full,\u201d Chang said.<\/p>\n Here are some tips that may help:<\/p>\n The first step to reversing the problem is recognizing it \u2014 and then being willing to do something about it.<\/p>\n \u201cArmed with nonjudgmental self-awareness, the individual can slowly but surely make choices that are healthier in the long term,\u201d Manly said. \u201cFor example, healthy lunches and dinners can be prepped on Sundays to allow for easier healthy eating during a busy week.\u201d<\/p>\n Employers can help their employees keep their \u201cgas tanks\u201d full by offering breaks and setting healthy boundaries, like no evening emailing. If your employer doesn\u2019t provide those boundaries or you think they\u2019re still too intrusive, ask for adjustments.<\/p>\n Good sleep can cover a lot of ills. Poor sleep compounds work-related stress and anxiety.<\/p>\nBurnout is a recognized health issue<\/h2>\n
Help yourself avoid burnout<\/h2>\n
1. Be aware<\/h3>\n
2. Ask for breaks and boundaries<\/h3>\n
3. Focus on sleep<\/h3>\n