Key points

• Research suggests that stress not only affects you but can negatively impact those around you as well.
• The Dyadic Biobehavioral Stress Model can help us better understand how stress impacts both partners.
• Stress can have an impact on both partners’ endocrine, cardiovascular, and immune functioning.

Burnout is not always obvious. It does not just affect people who hate their jobs. In fact, research shows that people who are passionate about their work may experience burnout more often. This is because they tend to give their all and ignore early signs of stress.

Saloni Chawla, a mind coach and counselling psychologist and Lavleen Kaur, chief dietitian and founder of Santushti holistic health and healing, shared with HT Lifestyle some hidden triggers of burnout that are often missed. 

1. Always being “on”

If you find it hard to relax, feel guilty during breaks, or believe you must be productive all the time, you may be mentally stuck in overdrive. This constant alertness drains energy.

2. Emotional numbness

You attend meetings and complete tasks, but feel emotionally disconnected or blank. This is a common early sign of burnout.

3. Long commutes

Spending hours in traffic every day can quietly add to your stress, leaving you exhausted before and after work.

4. Micro-stressors

Small things like unclear instructions, poor communication, and last-minute changes may not seem big, but over time, they pile up and wear you down.

5. Pretending to be fine

In workplaces that talk about mental health, some employees feel pressure to look happy and calm even when they are not. This emotional masking increases stress.

6. No work-life boundaries

Whether you work from home or at the office, replying to messages or emails outside work hours can make your workday feel endless.

7. Perfectionism and overwork

Efficient employees often get more work. Perfectionists feel the need to always do their best, which adds pressure and exhaustion.

8. Overthinking about work

Constantly worrying about whether your work is good enough can make your brain feel tired even before the day ends.

9. Ignoring self-care

Postponing meals, sleep, exercise, or downtime with the idea of “I’ll rest later” can silently harm your health.

10. Personal stress spilling into work

Unresolved issues at home or in relationships can affect your energy and focus at work.

What can you do?

Burnout grows slowly but can be managed early with small changes.

● Take short breaks every 90 minutes during the day.

● Eat nutritious meals on time and hydrate well.

● Set a fixed time to log off from work.

● Move your body daily, even a short walk helps.

● Sleep at a regular time.

● Talk to someone you trust.

● Practise deep breathing or short mindfulness exercises.

“Balanced nutrition, restful sleep, mindful movement and intentional pauses during the day are essential for real recovery,” says Lavleen. Listening to your body and mind is not a luxury. It is the first step to staying healthy, happy and productive.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Original from

Image by Freepik

FROM MSN

Image by Prawny from Pixabay

Not long ago, I sat around the table with 10 leaders from across the country. They represented different industries and stages of their careers, but they had one thing in common: stress.

This group had the normal day-to-day stressors of big jobs with high expectations and not enough resources. Some were in organizations going through layoffs. Many were also experiencing personal challenges with their health, with their children or caregiving for parents. But what had really brought the conversation to the forefront of our day was the uncertainty created in stock markets and marketplaces because of tariffs and cuts to research funding.

“What the heck is going on?” asked one man as he rubbed his forehead with both hands. “I cannot keep up.”

After letting everyone blow off a little steam (off-gassing, as a friend calls it), I decided a change of pace was needed. I paired the group up, sent them off on a walk and asked them to share stories about times they’d successfully managed or lowered their stress.

The 10 leaders who returned to the room 30 minutes later were much happier than the 10 who left the room, and of course, they were the same people. As we shared our stories, a host of ideas emerged for how to lower stress, especially in seasons where the stressors keep on coming.

Their list was so great, I wanted to share it with you. Below, I’ve grouped their top 10 ideas into three big buckets: 1) work strategies, 2) physical strategies, and 3) mindset strategies. 

Let me warn you: there are no big surprises here. What is here is sound, basic wisdom about how to take care of yourself when it feels like the world is conspiring against you.

Here’s the thing about the basics … just because they’re familiar doesn’t mean we’re good at them. Or do them consistently. In basketball, free throws are as basic as you can get, but NBA players only hit 78% of their free throw shots, and the averages are much lower for field goal percentages. (FWIW, the WNBA’s free throw average is higher!)

In other words, we could all benefit from working on the basics.

Work strategies

• Fix the root of the problem
• Let go of the little things
• Find your plug-and-play patterns

There’s a saying that if you see a dead fish floating in a pond, you might think, “Wonder what happened to the fish?” If you see a lot of dead fish floating in a pond, you instead think, “Wonder what happened to the pond?”

Fixing the pond — by which we mean the root of the problem — is the first consideration for lowering stress. Can you do something to change the situation? Likely, your immediate response is “no.” But you’d be surprised at how often we think we have no options, when really we just haven’t identified them.

Challenge yourself to answer this question: What are five things that you could do? Perhaps you can find a solution, or even just a partial solution that eases some of the pain.

Presuming you can’t solve the problem overall, ask yourself, What can I let go of to make more energy for the urgent situation?

As humans, when we’re under extreme “fight-or-flight” stress, our body pauses some things, like digestion, to devote more energy to the most immediate needs. What can you pause?

Then ask yourself, What steps did I take when I faced a similar challenge in the past? Often, our familiar patterns give us a process to follow as we face new obstacles and opportunities.

Physical strategies

• Take care of your body
• Work with your senses
• Find ways to play
• Take a getaway

The strategies for fighting stress at work help change the problem itself. Physical methods for lowering stress help you build muscle (literally and figuratively) that can sustain you through stressful seasons.

Perhaps the most basic of all the suggestions is to take care of your body — proper exercise, sleep and nutrition are foundational to having the energy and emotional health to face what comes your way. But like free throw shots, it’s hard to do these things with perfect accuracy.

What are small changes you can make to take better care of your body? Could you get 15 minutes more sleep each day? A thousand more steps? Or are there other small shifts you could make? One woman in our group of 10 leaders spoke about replacing her nightly glass of wine with a mug of tea.

Stress is our brain’s response to circumstances; countering it often requires moving attention to your body. Therapists and researchers recommend focusing on your five senses to interrupt stressful thoughts.

One easy practice is “54321”:

• What are 5 things you can see?
• What are 4 things you can touch?
• What are 3 things you can hear?
• What are 2 things you can smell?
• What is 1 thing you can taste?

Pausing to answer those five questions can help you regain your emotional control. And it can be done from your desk at work, or in the car as you drive home.

Speaking of driving home, getting away from work is helpful. Our group of leaders talked about the value of play — with pets, with kids or even with their imagination as they worked in their gardens. And getaways, even short ones, during stressful times are known to provide the time and space you need to find a new perspective.

Mindset strategies

• Take care of your mind
• Draw boundaries
• Find the mantra that works for you

Finally, managing your mindset is an essential strategy for lowering stress.

The leaders around the table each had their approaches to taking care of their minds. Some paused each day to ask, What am I grateful for?, recording the answers in a journal. Others sought out sources of wisdom, like The Book of Joy by the Dalai Lama, or The Daily Stoic by Ryan Holiday. Prayer and meditation were also frequent practices of these leaders.

How am I quieting my mind each day? This is the central question to consider. When we’re in a place of constant stress and busyness, we lose our ability to find perspective. Even a few daily moments of quieting the mind can help you regain a sense of calm.

What boundaries can I draw? is another important question. At various points in my career, I’ve made 6 p.m. my work boundary so I could prioritize dinner with my family. One woman in our group spoke about her boundary of not checking her phone while in bed; to stop herself, she places a book of Mary Oliver poetry over the top of her phone, on the nightstand.

Finally, you can find the mantra that works for you and your situation. Some recommended by the group:

• This, too, shall pass.
• Calm down – we’re not doing brain surgery.
• Control what you can control, and let go of the rest.
• A full to-do list isn’t stress; it’s just busy.

What mantras help you recalibrate your thinking? 

How am I doing at managing stress?

The challenge with writing an article like this is that it’s hard not to take on the voice of an expert. But when it comes to lowering stress and managing anxiety, I’m a novice. One of the things that helps me most is talking with friends who care about the struggles and obstacles I’m facing, but can also validate my strength and capacity.

I hope you hear that validation in this article — you do have real stressors in your life. And you also have real resources at your fingertips that will help you face them.

Opinions expressed by SmartBrief contributors are their own.

By Amber Johnson

Original Post SmartBrief

Image by Gerd Altmann from Pixabay

“The only constant in life is change,” said Greek philosopher Heraclitus, and with change can come stress.

Research has found that a certain level of stress can be a good thing if it motivates, pushing some people to work harder, meet deadlines, and achieve goals. But excessive stress, and lack of knowledge in how to handle it effectively, can be harmful and impact physical and mental health.

“Mental health is a state of mental well-being enabling people to cope with the stresses in life, realize their abilities, learn well, and work well, according to the World Health Organization. I agree with this definition,” states Army Col. (Dr.) Aniceto Navarro, director of Behavioral Health at Walter Reed.

With the current rapid pace of changes, uncertainties, and challenges, Navarro added that people are “multi-tasking [their] way into epidemic levels of chronic and stress-related diseases. But it doesn’t have to be that way. We can exercise healthy boundaries, learn to do the hard work of slowing down and listening to what our bodies are trying to tell us, and make those small changes, that over time, can lead to a more grounded and purposeful life. The signs are there if we have the courage and support to learn the language,” he said.

“We don’t want to pathologize anyone,” Navarro continued. “Stresses are normal occurrences in life, but it’s how we react to the stress which would guide the appropriate resources. On my deployments, chaplains were a fantastic resource for anyone to go talk with about anything. Whether or not religion is a component of your life, they are wonderful.”

“Military and Family Life Counselors, and the Fleet and Family Support Program are also excellent resources to turn to when feeling overwhelmed by stress,” Navarro added. “I also highly encourage folks to talk with each other, to learn about each other. We are so much more similar than we are different, and when we have shared understandings, we are great resources of support for each other.”

Handling stress effectively also includes building resiliency, and Walter Reed has the only Staff Resiliency Program in the Defense Health Network-National Capital Region.

Shantrell R. Hamilton is chief of Resiliency and program manager of the Staff Resiliency Program at Walter Reed. “I am responsible for managing and providing resiliency services that will support all staff at Walter Reed. We work as a team to provide services such as individual resiliency coaching sessions, unit morale checks, sensing sessions, informal mediation, trainings and workshops [focused on] stress management/burnout, conflict resolution, emotional intelligence, team building, positive leadership and more, based on request.”

The Defense Health Agency (DHA) Employee Assistance Program (EAP) is also a voluntary, work-based program that offers free and confidential assessments, short-term counseling, referrals, and follow-up services to employees who have personal and/or work-related concerns. The EAP can address issues affecting mental and emotional well-being, including alcohol and other substance abuse, stress, grief, family problems, and psychological disorders. DHA’s EAP can be reached at 866-580-9046. Also, information concerning the Walter Reed Wellness Network can be found at https://walterreed.tricare.mil/WellnessNetwork.

“Realize that you are not alone,” Navarro stated. “Make peace with your emotions and train them to be smarter. Have a working theory of right and wrong. Don’t poison yourself with intoxicating substances such as alcohol, drugs, and pornography. Realize that moral rules have no exceptions. Morality is valid for all rational beings. Truth does not change; facts do though,” he added.

To reach the Resiliency Program Office at Walter Reed, call 301-319-2865. Walter Reed Chaplains Office can be reached at 301-295-1510. The National Suicide & Crisis Lifeline, available 24/7, can be reached by dialing 988.

Original Post Walter Reed National Military Medical Center

By Bernard Little, WRNMMC Command Communications

Image by Istvan Brecz-Gruber from Pixabay

Practical strategies for GPs

– Protecting short breaks: One simple but powerful strategy is to protect short breaks during the day. Even just ten minutes between sessions to step outside, hydrate, or pause in silence can help calm the nervous system and restore focus. These brief moments of stillness are essential to sustaining ourselves throughout the day

– Prioritising tasks: When everything feels urgent, prioritising tasks can help reduce feelings of being overwhelmed. Ask yourself, ‘What must be done today? What can be delegated or delayed? And what can I let go of?’. Streamlining your workload in this way creates space and preserves energy for what truly matters

– Setting boundaries: Setting boundaries is another act of self-preservation. It is OK to say ‘no’ or ‘not now’, especially when responding to non-clinical demands. Clear communication about your limits protects your energy and helps prevent emotional exhaustion from creeping in

– Peer support: Perhaps most importantly, don’t carry the stress alone. Peer support is powerful. A quick check-in with a colleague, a chat over coffee, or a simple message asking how someone is doing can be a lifeline for both of you. Take small, sustainable steps that allow us not just to survive the workload but to protect our wellbeing within it

– Reducing the stigma around stress: Reducing the stigma around stress starts with open and honest conversations. Recognising stress as a natural response to everyday challenges allows us to see it as part of human experiences

– When we share our own experiences with stress and talk about how we cope, it fosters a supportive culture, making it easier for others to talk about their struggles. It is important to avoid language that dismisses, trivialises, or judges stress. Instead, we should listen with empathy and offer positive encouragement

– By normalising stress and treating it as a manageable issue rather than a personal failing, we can collectively reduce the stigma surrounding it

– Improving workplace culture around stress: Employers play a crucial role in shaping a workplace culture that supports mental well-being

– To create a healthier environment, leaders should prioritise mental health through clear stress management policies, the promotion of work-life balance, and training on recognising and managing stress

– Providing access to employee assistance programmes and mental health resources and encouraging regular breaks can help prevent burnout

– Flexible work arrangements and regular check-ins address individual needs while emphasising psychological safety and open discussions about stress, empowering employees to seek support without hesitation

– Employers should lead by example, gathering feedback on well-being and refining their approaches based on employee input, which contributes to a supportive and inclusive workplace

– The role of stress management professionals: Stress management professionals offer valuable expertise in building resilience, teaching relaxation techniques, and creating coping strategies tailored to each individual’s needs

– They provide practical tools, such as mindfulness exercises and cognitive behavioural approaches, that help people develop healthier ways to handle stress

– By working one-on-one or in group settings, these professionals support individuals in navigating daily challenges more effectively, building resilience and promoting long-term well-being. Their guidance is essential in helping people manage stress in more sustainable and meaningful ways

– The impact of hybrid working: Hybrid working can be an effective way to reduce stress for many employees by providing greater flexibility and control over their work environment. For some, the ability to work from home minimises commuting time, which can reduce stress and improve work-life balance. However, hybrid working is not a one-size-fits-all solution, as it may create a sense of isolation for some. Employers can maximise the benefits of hybrid work by ensuring clear communication, supporting regular check-ins and strengthening team cohesion. When implemented with care, hybrid working enables employees to structure their work in a way that supports their personal needs and well-being.

Support available for stress and mental health in Wales

Dr Karupiah

In Wales, a range of support options are available for individuals experiencing stress and mental health challenges:

– NHS Services: NHS 111 Wales offers a 24/7 mental health support line, while the SilverCloud platform provides accessible, self-guided CBT courses

– Charitable organisations: Mind Cymru and the Mental Health Foundation Wales offer resources, counselling, and advocacy for those needing mental health support

– Helplines: The CALL Mental Health Helpline (0800 132 737) and Samaritans (116 123) provide confidential listening services, while Canopi offers dedicated support for healthcare professionals

– Local initiatives and employer programmes: Many workplaces offer stress management workshops, employee assistance programs, and wellness initiatives aimed at fostering mental well-being. Community campaigns like the Hapus Campaign encourage activities that promote mental wellness, such as connecting with nature and practising mindfulness. Reaching out for support can be a powerful step toward managing stress, and individuals should feel encouraged to access these resources without hesitation.

Image by yanalovephoto from Pixabay

Original Post www.bma.org.uk

On behalf of the American Psychological Association, Harris Poll researchers recently conducted an online survey of more than 2,000 adult workers in the United States. They found that 54% of respondents agree that job insecurity has had a “significant” impact on their stress levels at work. Meanwhile, 39% expressed concern about losing their job within the next year as a result of government policy.

Other findings:

• 55% of the workers strongly agreed with the statement, “During the workday, I typically feel tense or stressed out.” That compares with 52% who strongly agreed with the statement, “Things feel uncertain at my job right now,” and 46% who strongly agreed that “My work environment has a negative impact on my mental health.”
• 75% of the workers between the ages of 18 and 25 and 65% of those 26-43 said job insecurity was a significant stressor. That compared with 46% of the respondents 44-57, 34% of the workers 56-64, and 26% of those 65 and older.
• Among the workers who are worried they might lose their job in the next year because of government layoffs, 44% are concerned that work stress makes it difficult for them to sleep.

“In recent years, awareness has grown around the profound impact the workplace has on people’s mental health,” APA CEO Arthur C. Evans Jr. said in a press release. “This year’s survey makes one thing clear: unmanaged stress is not just a personal health issue – it’s a critical organizational risk, contributing to lower productivity and higher turnover.

“Employers have a responsibility to go beyond awareness and invest in evidence-based strategies that promote workers’ psychological well-being. At the same time, employees must recognize the importance of prioritizing their mental health and be empowered with the skills and support to do so.”

Image by Gerd Altmann from Pixabay

Original Post Safety+Health magazine

These changes may represent the brain’s neuroadaptive response to chronic stress, although the long-term impact on cognitive and emotional health is still unclear. The findings underscore the urgent need to treat overwork as a serious occupational health issue.

Key Facts:

• Structural Brain Changes: Long working hours were linked to increased volume in brain regions tied to executive function and emotional regulation.
• Neuroadaptive Stress Response: Changes may reflect the brain’s adaptation to chronic occupational stress.
• Health Implications: Overwork is already linked to cardiovascular and mental health risks; now structural brain effects are under investigation.

Source: BMJ Group

Long working hours may alter the structure of the brain, particularly the areas associated with emotional regulation and executive function, such as working memory and problem solving, suggest the findings of preliminary research, published online in Occupational & Environmental Medicine.

Ultimately, overwork may induce neuroadaptive changes that might affect cognitive and emotional health, say the researchers.

Long working hours have been linked to heightened risks of cardiovascular disease, metabolic disorders, and mental health issues. And the International Labour Organisation (ILO) estimates that overwork kills more than 800,000 people every year, note the researchers.

While the behavioural and psychological consequences of overwork are reasonably well understood, the underlying neurological mechanisms and anatomical changes aren’t, they add.

To explore this further, the researchers deployed structural brain volume analysis to compare the impact of overwork on specific brain regions in healthcare workers routinely clocking up long working hours, defined as 52 or more a week.

They drew on data from the Gachon Regional Occupational Cohort Study (GROCS) and from MRI scans carried out for a research project on the effects of working conditions on brain structure.

Participants in GROCS were asked to have an additional MRI scan, and the final analysis included 110 people after excluding those with missing data or poor MRI image quality. Most were clinicians: 32 worked excessive weekly hours (28%); 78 worked standard hours.

Those putting in long working hours every week were significantly younger, had spent less time in work and were more highly educated than those clocking up standard hours.

Differences in brain volume were assessed using voxel-based morphometry (VBM)—a neuroimaging technique that identifies and compares regional differences in levels of grey matter—and atlas-based analysis, which uses pre-defined references to identify and label structures in images like brain scans.

Comparative analysis of the findings showed that people who worked 52 or more hours a week displayed significant changes in brain regions associated with executive function and emotional regulation, unlike participants who worked standard hours every week.

For example, atlas-based analysis revealed a 19% increase in the volume of the middle frontal gyrus among those clocking up long working hours compared with those working standard hours.

This part of the brain has a major role in various cognitive functions, particularly in the frontal lobe. It’s involved in attention, working memory, and language-related processing.

VBM showed peak increases in 17 regions, including the middle frontal gyrus, the superior frontal gyrus, which is involved in attention, planning, and decision-making, and the insula.

The insula has a key role in integrating sensory, motor, and autonomic feedback from the body. It’s involved in emotional processing, self-awareness, and understanding social context.

This is a small observational snapshot study, and as such, no firm conclusions can be drawn about cause and effect. And the researchers acknowledge that in the absence of long term data, it’s unclear whether these structural changes are a consequence of overwork or a predisposing factor.

But they nevertheless point out: “While the results should be interpreted cautiously due to the exploratory nature of this pilot study, they represent a meaningful first step in understanding the relationship between overwork and brain health.”

They add: “Notably, the increased brain volumes observed in overworked individuals may reflect neuroadaptive responses to chronic occupational stress, although the exact mechanisms remain speculative.”

They continue: “The observed changes in brain volume may provide a biological basis for the cognitive and emotional challenges often reported in overworked individuals. Future longitudinal and multi-modal neuroimaging studies are warranted to confirm these findings and elucidate the underlying mechanisms.”

And they conclude: “The results underscore the importance of addressing overwork as an occupational health concern and highlight the need for workplace policies that mitigate excessive working hours.”

About this neuroscience research news

Author: Caroline White
Source: BMJ Group
Contact: Caroline White – BMJ Group
Image: Photo by Tara Winstead:

Original Research: The findings will appear in Occupational and Environmental Medicine

“It’s hard to draw a straight line between a stressful event and a stroke,” says Dr. Curtis Benesch, Medical Director of UR Medicine’s Comprehensive Stroke Center since its start in 1996. “But when you look at large populations, there is a clear, statistically significant association between chronic stress and stroke risk.”

Here’s how something as intangible as stress might affect something as serious as a stroke—and what steps you can take to protect your health.

Can Long-Term Stress Raise Your Risk of Stroke?

What Happens To Your Body When You’re Stressed?

When you’re under stress, your body releases stress hormones like epinephrine (better known as adrenaline) and cortisol. These hormones are helpful in short bursts—they help us react to danger—but when they’re constantly elevated, they can:

• Raise your blood pressure
• Elevate blood sugar levels
• Promote inflammation
• Encourage blood clot formation

All of these factors contribute to vascular damage and, ultimately, higher stroke risk.

Can a Scary or Traumatic Event Cause a Stroke?

While chronic stress is more strongly linked to ischemic stroke, there is evidence that extreme acute stress—like experiencing violence, a car accident, or a natural disaster—may increase the risk of hemorrhagic stroke (bleeding in the brain).

“We see these extreme acute responses more often in cardiac events, like heart attacks or ‘broken heart syndrome,’” Dr. Benesch says. “In stroke, it’s less common, but if a person has very high blood pressure and a vulnerable blood vessel, severe stress could trigger a hemorrhagic event.”

Are Some People More Vulnerable to Stress-Related Health Risks?

How Does Stress Affect Your Risk for Stroke?

Stress can sneak into every part of your life, making it more likely you will trade healthy habits for those that raise your risk of stroke, like:

• Poor diet
• Lack of exercise
• Smoking or drinking more
• Poor sleep
• Skipping medications
• Avoiding doctor visits

These habits create a ripple effect, worsening major stroke risk factors like high blood pressure, diabetes, and elevated cholesterol.

Can Managing Stress Help Prevent Stroke?

While stress alone isn’t typically listed as a stroke risk factor in clinical guidelines, managing it is essential for overall cardiovascular health.

“But if you’re not sleeping, not eating well, and not taking care of yourself, that stress is clearly affecting your health,” says Dr. Benesch.

He recommends simple strategies:

• Find an activity that brings you joy, like reading, gardening, or spending time with family.
• Try mindfulness techniques if that appeals to you.
• Talk to a doctor or mental health provider if stress feels unmanageable.

How to Include Stress Management in Your Stroke Prevention Strategy

Dr. Benesch encourages patients to take stress seriously—but not to let it overwhelm them. “You can’t control everything, but you can take control of small, daily decisions that support your health,” he says.

Whether it’s going for a walk, getting enough sleep, or talking to someone about what’s on your mind, stress management is a vital part of caring for your heart, brain, and body.

What Are the Warning Signs of a Stroke? (FAST Guide)