Key Takeaways:
- Occasional stress from work can impact your gut and immune health in many ways.
- There are many ways to help with occasional stress, including following a healthy diet, exercising regularly, taking a supplement, setting boundaries, and spending time in nature.
Stress at work is something many of us experience. Workplace stress can impact job performance, productivity, work engagement, and communication, and daily functioning.1
Fortunately, there are many things you can do to help manage stress and maintain a healthier work-life balance.
What’s job burnout?
Workplace stress can lead to job burnout. Job burnout can occur when stress at work isn’t managed properly.2 Recognizing the characteristics of job burnout can help you take the steps to feeling like yourself again.
What’s the difference between occasional stress & job burnout?
How stress affects your health
Muscle & joint health
When the body is stressed, the muscles tense up. It’s the body’s way of protecting against injury or pain. When they are tense for too long, it may trigger other reactions in the body.3
Gut health & digestion
The mind and gut are closely connected. When you experience occasional stress, your brain may go into fight-or-flight mode. During this response, digestion can slow, or even stop, so that the body can focus on facing the perceived threat.
Stress may also trigger and worsen gastrointestinal discomfort and other symptoms. Stress can even influence which nutrients the body absorbs.4
Read more: How Stress Impacts Gut Health & Digestion
Heart health
Short-term stress, such as meeting a deadline or being stuck in traffic, can cause an increase in heart rate and stronger contractions of the blood vessels.
Stress can also cause elevated blood pressure, known as the fight or flight response. Once the short-term stress has passed, the body returns to its normal state.5 6
Immune system health
Your immune system is your body’s defense against harmful antigens. When temporarily stressed, its ability to defend your body is reduced. Stress hormones can impact the immune system’s normal effectiveness by lowering the number of T and B cells.7 Once bouts of occasional stress have passed, normal immune function resumes.
How to help manage occasional stress at work
1. Set boundaries
In a world where many people work from home and always have their email in their pocket, the line between work and personal life can easily blur. Setting clear boundaries can help reduce occasional stress. This might mean not checking work emails after hours, taking a proper lunch break, or learning to say no to tasks when you’re already at capacity. Talk about your boundaries clearly with colleagues and supervisors, and don’t be afraid to reinforce them when necessary.
2. Track your stressors & responses
When feeling stressed, it can be difficult to pinpoint what is causing the most stress. Write down which situations or triggers are stressing you out, and how you respond to them. Did you end up procrastinating or ignoring the problem? Did you get a snack from the kitchen? Go for a walk? Keeping track of your stressors and responses can help you understand which areas you need the most support, and whether you are developing healthy or unhealthy coping methods.
3. Take a supplement
The right supplement can help manage occasional stress from work. Try taking 5-HTP to help promote relaxation, or Full Spectrum Curcumin Brain Works to support memory, focus, and cognitive function in adults.*
Supplement for relaxation*
Our 5-HTP supplement supports your brain’s production of serotonin and promotes both a positive mood and a state of relaxation.* And, it’s non-GMO, vegan, gluten-free, dairy-free, Kosher, and halal.
Supplement for daily stress support*
Solgar® Daily Stress Support contains carefully selected ingredients designed to support your body during occasional mental and physical stress*:
- Rhodiolife® Rhodiola rosea extract from the pristine Siberian Altai region is an adaptogen – an herb that supports the body’s ability to deal with stress.*
- PANMOL® B-COMPLEX is a food-based, biologically-active B-vitamin complex that’s produced from quinoa sprouts and promotes nervous system health.*
Solgar® Daily Stress Support helps:
- Build your body’s resistance to stress*
- Support stress-related mental fatigue*
- Support your ability to stay calm*
Supplement for focus & short-term memory‡
Solgar® Full Spectrum Curcumin Brain Works
This advanced formula supports memory, focus, and cognitive function in adults*, and contains:
- Bacomind®: a patented and clinically-tested Bacopa extract that supports short-term memory*
- Choline: a nutrient important for supporting brain health*
- Vitamin B12: to help maintain nervous system health*
- Full-spectrum Curcumin: with antioxidant support for brain, joint, and immune system health*.
4. Make the most of your time off
You need time to recharge. Don’t let your vacation days or personal days go to waste. Use this time to relax and revitalize yourself. Make sure you’re consciously “switching off” during this time — don’t check emails or think about what may be going on at the office. Spend time in nature, with friends and family, or doing the activities you enjoy that are unrelated to your job.
5. Take micro-breaks throughout the day
Breaks don’t only need to happen after a long workday or at lunch. Taking more frequent short breaks can help increase motivation, energy, and concentration. If possible, set an alarm for every two hours, and use this time to step away from your computer and recenter yourself. This could mean eating a nutritious snack, stretching, doing a short meditation, or having a non-work-related social interaction.
6. Include some nature in your day
Nature and sunlight are both powerful de-stressors. According to a study published in Science Daily, spending time in nature, such as taking a walk during your lunch break, can improve your recovery from stress in as little as ten minutes.8 Interestingly, exposure to nature indirectly — like having a nature scene as your computer background — can also have benefits for relaxation and stress recovery.9
7. Prioritize sleep
The American Psychological Association says that 45% of adults with high stress levels feel much more stressed when they don’t get enough sleep.10
Sleep is essential for managing stress. Research has shown that well-rested people tend to remain calmer and respond less intensely to negative situations after a good night’s sleep.11
Supplements for occasional sleeplessness*
A single 1 mL drop of this black-cherry-flavored liquid melatonin at bedtime can help:
- Alleviate occasional sleeplessness*
- Alleviate normal jet lag symptoms*
- Promote sound, quality sleep*
- Maintain a normal biological rhythm*
- Support waking up feeling refreshed and revitalized*
And, it’s vegan, gluten-free, dairy-free, and Kosher.
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Summing it up
Some stress at work is normal, but prolonged or repeated stress can lead to job burnout. Prioritizing sleep, eating a healthy diet, exercising regularly, setting boundaries, spending time in nature, and tracking your stressors can all help you manage work-related stress. Taking a supplement can also support a healthy stress response or promote relaxation.*
Want easy tips on staying healthy? Follow us on TikTok! (@solgarvitamins)
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.
