Stress In Your Body Archives - The American Institute of Stress

Yes, Your Stress Is Contagious

William Heckman — Fri, 01 Aug 2025 14:34:59 +0000

Research supports that one person’s stress can directly impact another’s health.

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.

Stress is inevitable. We are bound to encounter various stressors in our lives. This is simply the nature of being human and of living complex, multifaceted lives. We often view stress as affecting only the individual experiencing the specific stressor. But recent research shows that one individual’s stress or behavioral response to stressors can have a direct impact on their close loved ones, particularly their marital or romantic partner. It makes sense in simplistic terms: Stress affects mood, behavior, and thinking, so it stands to reason that one person’s stress responses can have an impact on another person, particularly when two people are cohabitating or living a shared life. From a psychological perspective, a 2021 Purdue University study (Shrout) reveals that “partners influence their own and each other’s health across several stressful contexts.”

Actor Effects and Partner Effects

Breaking it down further, we can view the person directly experiencing the stress as the “actor” and the other person who is affected by the actor’s stress as the “partner.” Shrout frames this as a “Dyadic Biobehavioral Stress Model.” A dyad, by definition, is something that consists of two elements or parts. In this model, the dyad is between the stressed person (actor) and the person impacted by the other’s stress (partner). Within this dyad, “partners influence how each other see and react emotionally and physiologically to the stressor.” Simplified, if the actor has a negative behavioral stress response, such as anger, withdrawal, or numbing behaviors, there is a direct and noticeable negative impact on the partner. In a practical example, if John experiences work-related stress and responds by sinking into a depressed mood and becoming isolated and ornery, this will impact his wife Joan’s mood and behavior as well.

Biological Impact

If both John (actor) and Joan (partner) are negatively impacted by John’s stress, Shrout posits that significant physical health problems may arise. The endocrine system, which regulates the release of cortisol, the body’s naturally occurring stress hormone, is affected as it responds to the stressful situation by producing even more cortisol. Shrout’s research shows that “at the beginning of the day, cortisol levels were similar regardless of a partner’s stress, but differences emerged after the conflict.” So, if through the course of the day, John’s stress increases, both his and Joan’s cortisol levels begin increasing, resulting in further stress and physiological symptoms, such as increased heart rate, heightened anxiety, and panic-type physical responses.

A 2018 study (Wilson et al.) concluded that actor-partner stress contributes to higher inflammation. Inflammation affects the cardiovascular and immune systems and can have long-term negative effects on physical and emotional health. So, put together, a dyad of stress in a relationship can lead to significant health risks. Another study (Butler and Randall, 2013) concludes that “partners’ physiological stress responses rise and fall together and mutually influence one another over time…A partner can heighten or dampen a person’s own physiological and biological stress response, altering both partners’ health consequences.”

The Dyad in Daily Life

Because our lives will never be immune to stress, being aware of Shrout’s Dyadic Biobehavioral Stress Model can be helpful in keeping both the actor and the partner healthy despite life’s normal stressors, such as career, family, finances, and other widely experienced sources of stress. Recognizing that we alone do not experience stress’s impact on our well-being can help us to understand the larger benefits of responding to stress in a healthy way. In essence, if I want to ensure that not only me, but my entire family, remains as healthy as possible, it is incumbent upon me to remain constantly aware of the stress I am carrying, how I am responding to it, and what I am doing to manage and reduce it using healthy means. Anytime I am able to manage my stress in a healthy and adaptive way, I am benefiting not only my own physical and emotional health but also the health of my close loved ones.

References

M. Rosie Shrout, The health consequences of stress in couples: A review and new integrated Dyadic Biobehavioral Stress Model,
Brain, Behavior, & Immunity – Health, Volume 16, 2021, 100328, 12666-3546, https://doi.org/10.1016/j.bbih.2021.100328.

S.J. Wilson, B.E. Bailey, W.B. Malarkey, J.K. Kiecolt-Glaser. Linking marital support to aging-related biomarkers: both age and marital quality matter. J. Gerontol. B Psychol. Sci. Soc. Sci., 76 (2) (2021), pp. 273-282.

S.J. Wilson, B.E. Bailey, L.M. Jaremka, et al. When couples’ hearts beat together: synchrony in heart rate variability during conflict predicts heightened inflammation throughout the day. Psychoneuroendocrinology, 93 (September 2017) (2018), pp. 107-116, 10.1016/j.psyneuen.2018.04.017

E.A. Butler, A.K. Randall. Emotional coregulation in close relationships. Emot Rev, 5 (2) (2013), pp. 202-210, 10.1177/1754073912451630

By Phil Lane MSW, LCSW

Original Post Psychology Today

Photo by Direct Media on StockSnap

Neurons use built-in ‘backup batteries’ that fuel the brain under stress

William Heckman — Mon, 21 Jul 2025 14:38:46 +0000

A new Yale study reveals that neurons store their own sugar reserves that kick in to keep the brain functioning during metabolic stress.

A new Yale study has revealed that neurons — the energy-hungry cells that connect and direct activity in the brain — are equipped with “backup batteries” that kick in to keep the brain running during periods of metabolic stress.

Writing in Proceedings of the National Academy of Sciences, researchers describe how neurons store their own glycogen, a form of sugar that helps neurons stay resilient when their main energy sources falter.

The findings illustrate how neuron cells can adapt their metabolism, researchers say, and could shape new treatments for neurological conditions like stroke, neurodegeneration, and epilepsy, all disorders in which energy failure plays a role.

It’s like discovering that your car is a hybrid — it’s not just reliant on gas stations, it’s been carrying an emergency battery the whole time.

Milind Singh

“Traditionally, it was believed that glial cells served as ‘energy warehouses,’ storing glycogen and supplying neurons with fuel as needed,” said co-lead author Milind Singh, a doctoral student in cell biology at the Yale School of Medicine (YSM). “But we now know that neurons themselves store glycogen and can break it down when the pressure is on. It’s like discovering that your car is a hybrid — it’s not just reliant on gas stations, it’s been carrying an emergency battery the whole time.”

For the study, the research team used a microscopic roundworm called Caenorhabditis elegans (C. elegans) — a type of worm commonly used in research — and a genetically encoded fluorescent biosensor called HYlight, which glows in response to changes in glycolysis (the process cells use to break down sugar for energy.)

With custom-built devices, researchers precisely controlled the level of oxygen the living worms experienced and monitored how neurons responded to energy stress in real time.

A breakthrough came when researchers discovered the enzyme PYGL-1, the worm’s version of the human glycogen phosphorylase enzyme that converts glycogen into fuel for neurons. When researchers removed PYGL-1, the worm neurons could no longer ramp up energy during low-oxygen stress conditions; when the enzyme was specifically restored in neurons, that failure was reversed.

“We discovered that neurons use two different strategies to adapt to energy stress: one that’s glycogen-dependent, and one that isn’t,” explained co-lead author Aaron Wolfe, a postdoctoral neuroscience researcher. “The glycogen-dependent pathway is particularly critical when the mitochondria — one of the cell’s primary energy producers — aren’t functioning well. In those situations, glycogen serves as a backup system to provide energy via glycolysis.”

This research reshapes our understanding of brain energy metabolism and opens new avenues for exploring how to protect and support neuronal function in disease.

Daniel Colón-Ramos

The team coined the term “glycogen-dependent glycolytic plasticity” (GDGP) to describe this phenomenon. They found that GDGP is especially important when mitochondrial function is compromised — such as during hypoxia, a condition of limited oxygen supply. Under these conditions, glycogen serves as a low-cost, rapid-access fuel source, helping neurons stay active when other systems might stall. This metabolic adaptability, known as “glycolytic plasticity,” helps neurons maintain their core functions under stress.

“Our work challenges the textbook model of how the brain fuels itself. Neurons are more self-sufficient than we thought,” Singh said.

This research was done in partnership with the National Institutes of Health (NIH) through a grant that includes reimbursement for facilities and administrative expenses (also known as indirect cost reimbursements) that are necessary to ensure the safe conduct of research and compliance with federal regulations.

In February, the NIH announced it would dramatically cut such reimbursements to universities, including Yale. The courts have blocked the cuts, but the threat remains.

At stake is research that saves lives, strengthens the economy, and bolsters national interests. Yale projects in danger include research that saves infants born with heart defects, extends the lives of cancer patients, addresses mental health challenges, and prevents and slows the effects of Alzheimer’s disease.

Co-author Daniel Colón-Ramos, the Dorys McConnell Duberg Professor of Neuroscience and Cell Biology at YSM, said the study supports the notion of glycogen as an “energy capacitor” in neurons.

“Just like in muscles, this reserve can buffer rapid shifts in energy demand,” Colón-Ramos said. “That flexibility might be crucial for how the brain maintains function and responds to stress. This research reshapes our understanding of brain energy metabolism and opens new avenues for exploring how to protect and support neuronal function in disease.”

Other authors, all from Yale, include Sarah Emerson, a postdoctoral researcher in neuroscience; Ian J. Gonzalez, a graduate student in cell biology; Anjali A. Vishwanath and Anastasia Tsives, post-doctoral researchers in neuroscience; and Richard Goodman, a research scientist in neuroscience.

Original Post YaleNews

Image by Herney Gómez from Pixabay

Neuroscientists find brain cells that explain why stress keeps you up at night

William Heckman — Mon, 14 Jul 2025 13:36:28 +0000

A new study shows how neurons in the hypothalamus may connect stress to sleepless nights and forgetfulness—and may offer hope for new treatments.

If your anxiety before a big test or a high-stakes presentation has ever kept you up at night, you can rest easier knowing that scientists are trying to get to the bottom of matters.

A new study published this month in The Journal of Neuroscience explores how stress interferes with sleep, causing cascading negative effects on memory and other cognitive processes. By pinpointing the specific neural mechanisms involved in stress-related memory problems and sleep disruptions, scientists hope to figure out stress-zapping treatments in the future.

A group of researchers from the University of Pennsylvania School of Medicine’s Chronobiology and Sleep Institute simulated human stress in lab mice, restraining the animals so they couldn’t move. They then observed the animals’ neural activity while they slept and gave the mice a spatial memory test. Much like a human who gets stressed out before a big test, the mice slept poorly and showed memory deficits.

The researchers went on to simulate the effects of the stress scenario without actually restraining the mice. By activating neurons that release the stress hormone corticotropin in a specific part of the hypothalamus known as the paraventricular nucleus, the research team stressed out the mice and later observed the same sleep and memory issues as if the animals had actually been restrained.

When they blocked the same stress hormone-releasing neurons during the stress-inducing event, the mice slept a little better and had significantly less trouble during their spatial memory test—a hopeful clue in helping to understand how to mitigate the problems that stress creates in the human brain.

The researchers called the findings on the pathways of corticotropin-releasing hormone neurons in that region of the hypothalamus “an important step toward improving sleep and ameliorating cognitive deficits associated with stress-related disorders”—a conclusion that anyone tired of having that one same stress dream can definitely get behind.

ABOUT THE AUTHOR

Taylor Hatmaker is a writer and photographer based on the West Coast. She was previously a Senior Editor at TechCrunch, where she specialized in social media, gaming and online culture. More

Original Post Fast Company

Image by Erik Erik from Pixabay

10 leaders, 10 ideas for lowering stress

William Heckman — Fri, 11 Jul 2025 15:09:19 +0000

Stress is nothing new for leaders, but Amber Johnson offers work, physical and mindset advice to help lighten the emotional load.

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

Stress related to job insecurity is common, survey shows

William Heckman — Wed, 02 Jul 2025 15:48:44 +0000

Washington — Job insecurity is triggering workplace stress for more than half of employees, while nearly 2 out of 5 fear losing their job amid ongoing government layoffs, results of a recent survey show.

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

Stress of Long Work Hours May Physically Alter the Brain

William Heckman — Mon, 30 Jun 2025 13:22:52 +0000

Summary: Preliminary research suggests that working more than 52 hours per week may physically alter brain regions involved in emotional regulation, memory, and decision-making. MRI scans from healthcare workers revealed increased grey matter volume in key areas like the middle and superior frontal gyri and the insula.

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

Stressing out at work? These tips can help

William Heckman — Fri, 13 Jun 2025 14:59:59 +0000

Work-related stress is a significant issue for millions of professionals. Recent research from the management system experts at Moodle found that 66% of American employees are experiencing a form of burnout in 2025.

Stress is sometimes considered a good thing, and medical professionals even note that acute stress can help to sharpen focus and compel some to fulfill their full professional potential. However, the Mayo Clinic reports chronic stress bas been linked to a host of serious health problems, including anxiety, depression, digestive issues, and heart disease. The American Institute of Stress notes that work-related stress is a major stressor for professionals.

Embracing strategies to manage work-related stress can help professionals reduce their risk for the serious health conditions that can be brought on by chronic stress.

Monitor your stressors. The American Psychological Association advises professionals to maintain a journal for a week or two in which they document situations that are triggering stress. When documenting stressors, also jot down your responses, feelings and details about the environment, including the people around you, when stress kicked in. Keeping a journal can help identify the sources of stress and determine if there are any patterns that trigger it.

Embrace healthy responses to stress. The APA notes that exercise, yoga or any other form of physical activity are helpful and healthy responses to stress. Too often individuals lean into unhealthy responses, such as drinking alcohol and/or eating unhealthy foods after a stressful workday. But the Cleveland Clinic notes that relying on alcohol as a coping mechanism for stress only exacerbates the feelings of depression and anxiety that stress can trigger.

Establish boundaries between your professional and personal life. The APA notes that the digital era has led many professionals to feel pressured to be available around-the-clock. But work-life boundaries can be vital to combatting career-related stress. Turning off notifications from your work email account at the end of the workday can help to establish a work-life boundary. In addition, resist any temptation to check emails before going to bed, as doing so might trigger stress that makes it hard to fall asleep.

Use your personal/vacation time. The 2024 Sorbet PTO (Paid Time Off) Report found that 62% of professionals did not use all of their PTO in 2023, which marked a 5% increase in unused PTO from the year prior. The APA notes that time off is linked to reduced stress as well as lower rates of heart disease, depression and anxiety. In addition, professionals may or may not be surprised to learn that time off has been linked to improved productivity. Work is a significant source of stress for millions of professionals. Embracing healthy ways to combat work-related stress can benefit your personal and professional life.

By Metro Creative Services for The Boston Herald

Image by vianamanutencao from Pixabay

5-Minute Monday Morning Ritual To Reduce Stress And Set The Tone For The Week

William Heckman — Mon, 02 Jun 2025 13:30:00 +0000

Feel like Mondays always hit the hardest? You’re not alone. The Monday blues are real—but what if just five minutes could turn things around? Here we have listed a 5-minute Monday morning ritual that helps lower stress, boost focus, and set a positive tone for the entire week.

For many people, Monday mornings trigger a wave of anxiety and fatigue, often referred to as the “Monday blues.” According to the American Institute of Stress, work-related stress is a leading source of mental distress, with over 80 per cent of U.S. workers reporting stress at their jobs, especially at the beginning of the workweek.

However, recent research and expert guidance suggest that engaging in a structured five-minute ritual can help reduce stress and promote emotional well-being. “Short, mindful practices are effective in modulating the stress response,” notes the National Center for Complementary and Integrative Health (NCCIH), a division of the U.S. Department of Health and Human Services.

The 5-Minute Monday Morning Ritual

This brief ritual combines breath regulation, body awareness, and cognitive reframing. It requires no special equipment and is supported by scientific data from credible health authorities.

Minute 1: Deep Belly Breathing (Box Breathing)

Sit comfortably and engage in box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat the cycle for one minute.

According to the National Institutes of Health (NIH), controlled breathing techniques can activate the parasympathetic nervous system, reduce heart rate, and lower cortisol levels, helping to counteract stress.

Minute 2: Gentle Stretch (Neck and Shoulder Rolls)

Loosen tension with slow shoulder rolls and neck rotations. Maintain slow, deliberate movements to encourage relaxation.

The Centers for Disease Control and Prevention (CDC) notes that regular stretching can reduce musculoskeletal discomfort and promote relaxation, especially when practised consistently.

Minute 3: Gratitude Reflection

Think of three things you’re grateful for—write them down or say them aloud.

The National Institutes of Health highlights that gratitude practices are linked to increased dopamine and serotonin activity, which can boost mood and reduce depressive symptoms.

Minute 4: Visualisation

Close your eyes and mentally rehearse a calm, productive Monday. Picture yourself handling tasks confidently and without stress.

Visualisation is recognised by the NCCIH as a form of guided imagery that can enhance relaxation and improve performance by conditioning the brain for positive outcomes.

Minute 5: Affirmation or Intention Setting

End by stating one positive affirmation or setting a specific intention (e.g., “I will handle today’s challenges calmly and with focus”).

Scientific backing: Studies cited by the U.S. Department of Health and Human Services suggest that self-affirmation can reduce stress by promoting psychological resilience and adaptive coping.

Why This Ritual Works

This brief sequence engages the body’s natural relaxation response while supporting emotional clarity and motivation. “Even small doses of mindfulness can have significant impacts on mental well-being and productivity,” says the National Center for Complementary and Integrative Health.

Starting your Monday with just five intentional minutes can reset your nervous system, reduce tension, and improve how you approach the week ahead. It’s a simple, evidence-based ritual that pays off all week long.

By Pallavi Mehra for

Image by Guren-The-Thirdeye from Pixabay

Over half of American employees have used AI to take workplace training, according to new data

William Heckman — Wed, 28 May 2025 12:41:40 +0000

Moodle’s State of Workplace Learning Report uncovers key insights on workplace behaviors and employee learning experiences from U.S. employees

Moodle, a global leader in ed-tech, released findings aimed at discovering employee sentiment around their learning experiences and challenges at work. Conducted by third-party research firm Censuswide, the data differentiates generational attitudes and preferences between employees in different age groups and reveals how Americans are overlooking workplace training.

Training or tuning out? Rethinking employee learning in the age of AI

American companies spent an estimated $1,500 per employee on training in 2024 – nearly $340B across all businesses. Despite these investments, data shows that a quarter of employees (25%) report that the training is not impactful, not worth their time, and doesn’t adequately prepare them for their roles. Nearly half (46%) speed up training videos to finish faster or let them play while multitasking. Another 1 in 10 (14%) mute their laptops or click through questions without actually participating.

Moreover, over half (52%) of American employees use AI to complete mandatory work training assigned to them. This includes using AI to answer more difficult questions they are unsure about (21%), helping them answer certain parts of questions (19%), and even taking the entire training for them (12%).

Moodle’s report also uncovered that two-thirds (66%) of American employees today are experiencing some sort of burnout, driven by:

Feeling like they have more work to complete than time to do it – 24%
Not having enough resources or the right tools to do their job properly – 24%
A perception of a poor economy which is impacting their well-being at work – 20%
Taking on too much work due to labor shortages in their industry – 19%
They’re worried about how AI will impact their role – 13%

“American workers across most industries are struggling – especially young employees. Burnout rates are high and the threat of AI is triggering significant fear about their relevance at work,” said Scott Anderberg, CEO of Moodle. “And they are broadly saying that the training and development programs they have access to are not helping. In fact, in many cases, it’s making things worse. Employers have a unique opportunity to move beyond compliance and regulatory exercises to developing learning experiences that improve employee engagement, reduce their anxiety, and create an environment where both team members and the organization can thrive. Moodle’s platform and services offer the flexibility, personalization, and accessibility to support organizations in making this happen.”

A company’s acknowledgement and response to this burnout is crucial. Tools like Moodle allow employers to personalize their training and onboarding experiences from the jump and provide visibility and upskilling opportunities as employees rise through the ranks.

A look at today’s workplace

The modern workplace is increasingly complex, bringing together four distinct generations for the first time ever —Baby Boomers, Gen X, Millennials, and Gen Z—each with unique perspectives, communication styles, and expectations.

Moodle’s data reveals that younger generations are facing significantly higher rates of burnout, with 81% of 18-24 year olds and 83% of 25-34 year olds reporting burnout, compared to just 49% of those aged 55 and older. The top reasons for burnout across all age groups include:

Feeling stressed because they feel they have more work to complete than time to do it (24%)
A perception of a poor economy which is impacting their well-being at work – 20%
Feeling stressed because they’re taking on too much work due to labor shortages in their industry (19%)

The data also uncovers employees’ willingness to adopt AI:

Gen Z is 3x more likely to be concerned that AI tools may replace parts of their role in the future (27% vs. 8% of individuals 55+)
But they are the generation most open to it, saying they find AI tools very helpful and believe they improve productivity (24% vs. 13% of individuals 55+)

As workforce generations shift, it’s clear that employers need to stay up to date on changing employee attitudes and expectations. High rates of burnout amongst younger generations provide an opportunity for companies to reprioritize employee wellbeing, offer meaningful professional development opportunities and enforce healthy work-life balance.

About Moodle

Moodle is a global leader in education technology, offering a suite of innovative products and services, all built upon its flagship open-source learning management system. Moodle’s solutions empower online learning and training for organizations across a range of sizes and industries. Having served hundreds of millions of learners worldwide, Moodle is the market leader in fostering accessible, flexible, secure, and impactful learning experiences across education, government, and business sectors. Learn more at Moodle.

Original Post Moodle

Image by Kohji Asakawa from Pixabay

Bosses are making a major mistake that’s fueling stress at work, the CEO of Calm warns

William Heckman — Wed, 07 May 2025 18:26:58 +0000

Over three-fourths of employees face burnout. Less than a quarter of employees strongly believe their employer cares about their mental health. And 47% of employees believe the majority of their stress comes solely from the workplace, according to the American Institute of Stress.

For David Ko, CEO of Calm, a subscription-based meditation and wellness platform, managing workplace stress is not only at the top of the brand’s mind but also for himself as a leader. “I’m very humbled to work at this company. I’m also pretty stressed by working at this company because every second of every day, someone is using our product,” he tells Fortune.

Leaders, he says, can do a better job of managing workplace stress if they stop making this one major mistake.

“The number one thing that I’ve seen that leads to workplace stress is workload management,” he says.

When someone is juggling too many things at once, mistakes are more likely to happen. Moreover, their time management, productivity, and stress can all be shot.

“We, as leaders, don’t do a very good job of understanding [employees’] entire workload,” Ko says. “You may say to someone, ‘This is really important. It’s got to be done within the next 48 hours.’ But do you, as a leader, take the time to understand all the other priorities that they may be working on?”

Leaders need to do a better job of assessing the load, he says, asking what other priorities have been added to their plate, and pivoting accordingly.

“What are you going to take away?” Ko says. “I often ask leaders today, if you’re going to give someone something to go do, are you taking the time to go say, maybe, though, that seventh, eighth, ninth priority, that can wait?”

Leaders should also make sure their teams understand the reasons behind a shift in priorities or why a new task takes precedence over others. “We assume most employees understand why we’re giving them more work to go do, but too often, we don’t explain the why,” Ko says.

Make employees feel a part of the conversation about what they think they can accomplish in a given time, Ko adds. “It’s a two-way dialogue, not a one-way dialogue,” he says.

By Alexa Mikhail

Original post Fortune

Image by Tung Lam from Pixabay