«Just let go at the end of the workday» is a piece of sound advice but sometimes seems impossible to accomplish. When work is stressful, it can be difficult to truly disengage at the end of the day. Even if you love your job, the effects of stress are likely to be felt at one point or another. Find out how work stress can expose you to a higher risk for addiction and what you can do about it.
A healthy work ethic is a source of self-esteem, motivation, and pride for many of us. It doesn’t matter if you are more inclined towards the «work to live» or «live to work» attitude: the personal and work pressure can be damaging, both mentally and physically, and it’s not uncommon to see problems related to substance abuse arise. Why? Because when people feel stressed, they usually look for ways to relieve stress, and while many may choose healthy outlets such as exercise or spending time with their family and friends, others turn to drugs for comfort or to keep up with the high demands of their performance.
What is stress?
Stress is normal. Everyone has stress. It is an unavoidable part of our life. No one can live a completely stress-free life. Sooner or later, you will have to face that project deadline, have a fight with your partner, or have a rough day at work. Your body automatically responds to these strains with an increased heart rate, faster breathing, and tensed muscles. This so-called fight-or-flight response helps your body react quickly to a high-pressure situation. You see, stress isn’t a bad thing per se. It may provide healthy motivation, for example, to finish the project on time, seek a compromise with your partner, or tackle the tricky situation at work the following day. This way, you can make adjustments to counter the stress effects. However, your body is only designed to handle stress in small bursts. Chronic stress can lead to serious physical and mental health problems, causing e. g. high blood pressure, diabetes, heart disease, and depression.
Work as a cause of stress
Stress isn’t unique to high-pressure career paths. You don’t have to work in finance with millions of euros hanging in the balance, as a lawyer with legal penalties threatening your company, or as an emergency physician who is challenged to save lives daily. Anyone can experience stress in the workplace. Any workplace can be a source of anxiety when the management is unsupportive, customers are unreasonably demanding, co-workers are rude, or the corporate culture is toxic. If bills aren’t paid, and you want to hide your distress from your kids or being the sole caretaker of children without anyone with whom to share the responsibility can be stressful. From situations like these, we can develop dangerous thought patterns of «I am weak» and «I am not capable of handling the situation», which all too often opens the door to addiction.
Understanding the link between stress and addiction
Chronic stress causes changes in your brain that affect your body’s ability to respond to stress. It impacts three critical brain processes: the signalling system of dopamine (the chemical which «makes you feel good»), the production of serotonin (which is a «mood balancer») and melatonin (which helps regulate your sleep). With these three processes damaged, it becomes harder and harder to feel happy, and you may quickly develop a mood disorder such as depression or anxiety. Revealingly, those three processes are also the same ones that are strongly affected by substance abuse, so you may feel tempted to look for stress relief by drinking or using other drugs. But doing so may release a perfect storm, as we interfere with the body’s ability to self-regulate even more.
Evaluating workplace stress
Are you experiencing work-related stress? The following questions can help you determine if your job could be a source of anxiety that puts you at increased risk for addiction:
- Do you feel anxious when preparing to go to work?
- Do you often leave work feeling unhappy?
- Do you experience peer pressure, i.e. feel obligated to go out with co-workers for a drink to fit in or fear criticism from your colleagues?
- Do you often miss lunch, and breaks and steal time from other personal activities to meet deadlines?
- Do you feel it is difficult to concentrate and stay focused on a task?
- Do you constantly think about work, even at home or during your holidays?
- Does stress keep you from enjoying your leisure time or time with loved ones?
- Do you use substances such as alcohol, tobacco, or opiates to unwind after the workday with increasing frequency?
How to handle workplace stress
With the link between work stress and addiction in mind, it may be time to take action and consider stress relievers and coping skills that do not involve the use of harmful substances:
Sports & exercise
Research shows that three 30-minute exercise sessions per week reduce the risk of depression or anxiety
Mindful meditation
Likewise, practising mindful meditation even only for a few minutes at your desk reduces stress and gives you a boost of energy
Healthy diet
Studies also show the positive impact of a healthful diet that includes omega-3 fatty acids (for brain health), selenium (against depression) and vitamin B12 (to prevent mood disorders).
Career change or transfer to a new team
Has your job become so stressful that it negatively impacts your health? Then you may want to think about switching to a different position or career.
Getting help
Speaking with a therapist or counsellor can help you evaluate the harmful impact of your work on your health. It is never easy to admit the need for help, especially when something as essential as a job leads you down the path of addiction. The fear of losing the job may keep you from seeking help. However, many countries offer legal protection against discrimination or job termination for attending addiction treatment. Don’t hesitate to get in touch with us to learn how NEOVIVA can support you on your journey to recovery.
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