By Dr. Mercola
The majority of US workers (52 percent) check their e-mail during non-work hours, including on sick days.1 Depending on your employer, it may be an unspoken requirement to respond immediately, but, more likely, you respond right away not because of actual workplace policy but due to a phenomenon known as “telepressure.”
Telepressure, according to Northern Illinois University Larissa Barber, PhD, is “the urge to respond immediately to work-related messages, no matter when they come.”2 Some might find this to be efficient, but what it really does is blur the line between your work life and your personal life, such that you may rarely get a real rest.
Barber’s study was revealing… those who felt greater telepressure, and therefore a stronger urge to check and respond to e-mails at all hours, faced some serious consequences. As noted in the Journal of Occupational Health and Psychology:3
“This experience [workplace telepressure] can lead to fast response times and thus faster decisions and other outcomes initially. However, research from the stress and recovery literature suggests that the defining features of workplace telepressure interfere with needed work recovery time and stress-related outcomes.”
What Are the Risks of Being Always Accessible?
Those who experienced greater telepressure, and therefore made a habit of responding to e-mails ASAP no matter what the hour, reported:
- Worse sleep
- Higher levels of burnout (physical and cognitive)
- Increased health-related absences from work
As Barber told TIME:4
“It’s like your to-do list is piling up, so you’re cognitively ruminating over these things in the evening and re-exposing yourself to workplace stressors… When people don’t have this recovery time, it switches them into an exhaustion state, so they go to work the next day not being engaged.”
This is not a uniquely American problem, of course. In the European Union, surveys show that people are finding it increasingly difficult to stop their work life from blending with their private life.5 And in Germany, psychological illness is the reason for 14 percent of missed work days, which is a 50 percent rise over the last 12 years.6
And according to a survey of more than 2,000 people, work topped the list as the most stressful factor in people's lives. Workplace stress resulted in 7 percent of adults having suicidal thoughts.
That figure was even higher among 18-24-year olds — as many as 10 percent in this age group have had suicidal thoughts as a result of work stress. One in five people also reported developing anxiety due to work-related stresses, and even more disturbingly, nearly 60 percent reported using alcohol after work to cope.7
Without the necessary downtime during non-work hours, it’s easy to see how this stress and burnout could quickly spiral out of control. And the cost associated with all this stress goes beyond that of an individual’s health. It’s also costly to employers.
“Stress-related health expenses, productivity losses and the costs associated with high employee turnover rates is currently costing American companies an estimated $360 billion each year.”8
Germany Considers Law to Protect Citizens from Work-Related Stress
In the US, where close to one in four Americans receive no paid vacation or holidays, leading to a country known as the “no-vacation nation,” workplace well-being is not often an issue that ends up on the ballot (and least not favorably).9
This is not the case in certain other countries, like France, where a legally binding labor agreement introduced this year mandates that 250,000 employees “disconnect” from work in every way outside of working hours (and this is in addition to the 35-hour workweek the country adopted in 1999).10
In Germany, meanwhile, the labor minister has commissioned a study to define the cost of work-related stress to the economy, which might “pave the way” for an anti-stress act that was recently proposed by Germany’s metalworkers’ union. That act includes wording that employees should be protected from being “permanently reachable by modern means of communication.”11
Already, certain German employers have taken matters into their own hands. Volkswagen, for instance, stopped its servers from sending emails to certain employees outside of working hours back in 2011. And Daimler has given 100,000 workers the option of having their emails automatically deleted while they’re on vacation.12
Another Reason to Avoid Checking Your E-Mails After Work…
Checking e-mails late at night not only exposes you to work-related stress… it also exposes you to artificial light. The quality of your sleep has a lot to do with light, both outdoor and indoor lighting, because it serves as the major synchronizer of your master clock.
Exposure to even small amounts of light from your computer, tablet, or smartphone can interfere with your body’s production of melatonin, which helps regulate your sleep-wake cycle. The research is quite clear that people who use their computer or smartphones near bedtime are more likely to report symptoms of insomnia.13
Plus, when you're connected to the Internet, your phone or computer are communicating with nearby cell towers, which means they're also emitting low levels of radiation. One 2008 study revealed that people exposed to radiation from their mobile phones for three hours before bedtime had more trouble falling asleep and staying in a deep sleep.14
I recommend turning off electronic gadgets at least an hour prior to bedtime, but sooner is better. If you must check an e-mail at night, you can try a free computer program called f.lux (see JustGetFlux.com), which alters the color temperature of your computer screen as the day goes on, pulling out the blue wavelengths (which suppress melatonin production) as it gets late. You can also wear yellow-tinted glasses, which block the blue wavelengths of light.
It’s Important to Set Boundaries for Your Work Hours
In an interview with the Atlantic,15 writer Brigid Schulte, author of Overwhelmed: Work, Love, and Play When No One Has the Time, explained that birth rates are actually declining in the US.
Young people simply don't see how they can juggle both work and family life, with the latter being ultimately sacrificed. Busyness and "living a fast-paced life" are increasingly being viewed as signs of status. The more e-mails you have to check in a day, the more important you are.
The more meetings you attend, phone calls you receive, and lessons your child attends, the better. On the work front, especially, extreme hours are valued and overwork has become the norm. This has a tremendous impact on your quality of life outside of work, of course, as many are unable to fully disconnect from work, unwind, and pursue valuable leisure pursuits. As Schulte explained:
"…overwork has really become pervasive. I'm not talking about hard work. I'm all for hard work that we find meaning in. But overwork leaves us burned out and disengaged butts in chairs at work and fried at home without the energy to do much more than flop down in front of the boob tube."
Not quite the leisure the ancient Greek philosophers had in mind when they said pure leisure was that place where we both refreshed the soul and become most fully human... Against that backdrop comes technology and the ability to be connected 24/7,
This leads to a feeling of constantly being "on call," that you can never quite get away from work, that the boundaries that used to keep work more contained have bled and spilled over into the hours of the day that used to be for family, for self, for leisure, for sleep."
One solution is to set boundaries that help delineate work and personal time. Reserve your morning for exercise and meditation, for example, and don’t check e-mail until you get into the office. After your work has concluded for the day, ‘unplug’ from all technology to give yourself time to recharge.
Are You Ready to Unwind? Make the Most of Your Non-Work Hours
After you've gone to work, finished your errands or household chores, and gotten your kids to bed, many are simply too tired to think about stress relief, so they zone out to mindless entertainment or social media and go to bed feeling frazzled and anxious (maybe after checking more work e-mails, too)… not surprisingly, they then start off the next day feeling much the same. It's a vicious cycle, but one that's easily broken by turning stress management into a habit. You needn't devote hours to stress relief every day. Instead, you'll find that activities you already do can work wonders for calming your nerves, especially if you make a commitment to doing them on most days of the week. Try…
Exercise affects a neurotransmitter that has an antidepressant-like effect on your brain while helping to decrease muscle tension.16 Exercise also guards against the adverse physical effects of stress. During periods of high stress, those who exercised less frequently had 37 percent more physical symptoms than those who exercised more often.17
2. Spend More Time in Nature
Going outdoors helps to relieve your stress naturally, with research showing levels of the stress hormone cortisol lower in those who live in areas with the most green space, as are their self-reported feelings of stress.18 Even five minutes in nature can help reduce stress and boost your mood.
3. Focus on Your Breathing
Learning to breathe mindfully can modify and accelerate your body's inherent self-regulating physiological and bioenergetic mechanisms. These changes are in large part due to the fact that you're oxygenating your body properly as well as correcting your internal and energetic balance, and it has a direct impact on your nervous system. Ideally, you should be breathing primarily through your nose. Learning a simple technique called Buteyko breathing can help you restore normal and beneficial breathing patterns.
4. Participate in Activities You Enjoy
Engaging in a hobby gives you crucial time to play and simply enjoy yourself. A hobby can take your mind off of stress and adds more much-needed fun to your life.
5. Eat Right
Schedule time to eat without rushing or too close to bedtime, and make sure to maintain optimal gut health by regularly consuming fermented foods, such as fermented vegetables, or taking a high-quality probiotic supplement. Plenty of scientific evidence now shows that nourishing your gut flora with the friendly bacteria within fermented foods or probiotics is extremely important for proper brain function, including psychological well-being and mood control.
6. Stay Positive
This is a learned technique that can lead to a more joyful life and likely much better health, as those who are optimistic have an easier time dealing with stress, and are more inclined to open themselves up for opportunities to have positive, regenerative experiences. Try keeping a list of all that you're grateful for and make a commitment to stop any negative self-talk.
7. Stay Connected
Loneliness can be a major source of stress, so make a point to connect with those around you – even a quick chat while in line at the grocery store. Work your way up to volunteering, attending community events, meeting acquaintances for coffee, or taking a class to meet others with like interests.
8. Take a Break or Meditate
Taking even 10 minutes to sit quietly and shut out the chaos around you can trigger your relaxation response.19 Even meditating during your breaks can help you to decrease feelings of stress and anxiety.