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Being mistreated at work can make people take out their frustrations on loved ones at home. But a new study suggests that getting more exercise and sleep may help people better cope with those negative emotions by leaving them at work, where they belong.
People who burned more calories on a daily basis—by doing the equivalent of a long walk or swim—were less likely to take out their anger about work issues on people they lived with, the researchers found in the new study, which was published in the Journal of Applied Psychology.
The researchers used activity trackers to record sleep patterns and physical activity of 118 graduate students with full-time jobs. Each participant, and one person he or she lived with, also completed surveys about sleep, exercise and feelings of mistreatment at home or work.
Previous research shows that employees who are belittled or insulted by colleagues are likely to vent their frustrations and behave angrily toward people outside of work, says study co-author Shannon Taylor, a management professor at the University of Central Florida's College of Business.
The new study backs up this idea, but offers a bit of good news, as well: Employees who averaged more than 10,500 steps a day or burned at least 2,100 calories were less likely to mistreat their cohabitants than those who averaged fewer steps or burned fewer calories.
The researchers even calculated the exact energy expenditure needed to protect against work-to-home emotional spillover. Burning an additional 587 calories, the equivalent of a 90-minute brisk walk or an hour-long swim for a 195-pound male, can “substantially reduce the harmful effects of workplace undermining,” they wrote.
The findings also revealed that when employees felt they had a bad night’s sleep because of work issues, they were more likely to be grouchy at home. “When you’re tired, you’re either less able or less motivated to regulate yourself,” says co-author Larissa Barber, professor of psychology at Northern Illinois University.
Physical activity seems to counterbalance poor sleep, Barber says, because it promotes healthy brain functions needed to properly regulate emotions and behavior. “This study suggests that high amounts of exercise can be at least one way to compensate for sleep troubles that lead to negative behaviors at home,” she says.
Barber acknowledges that finding time to work out and get a full night’s sleep can be difficult when work pressures are mounting—and that often, job stress can directly relate to sleep quality. (Her previous research suggests that not only can a bad day at the office keep us up at night, but that poor sleep can also affect how we interpret events at work.)
But, she says, making the effort to burn some extra calories—and blow off some steam—can be worth it. It’s not only good for you, says Taylor, but it can benefit the people you live with as well.
“I would advise people to think of sleep and exercise from an investment perspective rather than another task on the to-do list,” Barber says. “It may seem like more work upfront, but the boost in motivation and energy can help you avoid sinking deeper into workplace stress and productivity problems.”
Sabrina here and I'm going to share a few insights that will
actually change your life.
Few things are inevitable in life: death, taxes.... and dealing
with difficult people. From work to friendships to romantic
relationships, difficult interactions can hit us from all angles
and can take a heavy toll on us.
A few days ago, I was doing some much needed
reorganizing and I found this packet from a class I went to
many moons ago.
I can't remember who taught it, but
the packet was filled with amazing and humorous "rules" for
dealing with difficult people.
Within these humorous insights are pearls of wisdom that can
help you keep your cool during an argument or any other
I really wish I could give you the source, but no names were
written on the sheet so all I have is the information. I couldn't
keep it all to myself though, so here are some amazing (and
I'd even say life-changing) rules.
The 24 Hour Rule
It is imperative to wait 24 hours before reacting when we feel
angry. This is because:
- natural consequences will take care of the problem
- you can calm down and come up with a different
- the issue is no longer important
The Elephant Rule
Picture that a huge, fat elephant is coming your way. What
do you do? You move away and let the elephant go by. The
same is true when someone negative, angry or bitter is
coming your way. Instead of getting in his way, just move
and let him go by. Don't provoke or try to argue with him
because he might stamp you.
The Madhouse Rule
While walking, you see a sign on a building that says
"Madhouse" and for some reason you hear a man shouting
from one of the windows saying: "HEY!! You man, are so
Do you really believe him? Do you take it personally? Do you
let it bother your? Or do you ignore him and think: "Poor guy,
he is locked in the madhouse and yet he thinks that I'm the
You might find it humorous or might even feel compassion,
Well, you could have the same attitude towards other
people, especially with strangers, people that hardly know
you, or people in the street. For examples: why bother to
react when another driver insults you? Or when a coworker
is trying to push your buttons and you know it? This would be
a good rule to apply.
The Hospital Rule
Imagine a very sick person that is lying on a hospital bed,
hooked up with so many tubes that it's almost impossible for
him to move. You are sitting on the other side of the room
feeling very thirsty. You notice that there is a glass of water
right next to the sick person.
What do you do? Do you ask him to pass you the glass?
After all it is just a small glass, no big deal, right? It is
obvious that you would not bother him; you know better than
that because he's so sick! You don't expect him to pass the
glass to you and you don't get angry or take it personally.
And that is exactly what you should do when you are with
people that cannot understand what you need, or are
incapable of doing, saying, or giving what you would want. It
is much better if you do not ask them, and do not expect
them to do something for you.
Trust me, you will definitely live better and you will have less stress in
A New Mode
The unlikely pair makes more sense than you think.
When buying an Apple Watch, customers have just a couple of choices for bands. There are, of course, in-house options from Apple, high-end bands from Hérmes, and sporty picks from Nike. The latest added to that triumvirate is a bit surprising: shoe brand Toms.
Yes, the OG one-for-one company is getting into the watch band business, and worked with Apple to create a pair of bands that each come in multiple colors, for people looking to bring a bit of granola flair to their techy wrists.
Toms is still finding a way to give back through the bands, but not via a straight one-for-one model. Instead, for every Toms for Apple Watch band purchased, households in need will be given one year of solar light. In total, Toms hopes to provide 10,000 years of solar light.
The cause is unquestionably great, but Toms getting into this space does inspire a couple queries. When the watch first launched, Apple pushed the product hard to fashion consumers. It had a 12-page spread in Vogue, was on the cover of Vogue China, and special editions were gifted to people like Chanel creative director Karl Lagerfeld.
That direction has cooled a bit. In September, our sister site The Verge wrote that “Apple’s luxury watch dream is over.” Sales are also down; according to CNN, they’ve dropped 55% since the early 2015 launch, despite the fact that Apple released a new, cheaper version. Given all that, it makes sense that now they’re working with a brand like Toms. Prices are relatively low — just $49 and $75 — for each band.
The new relationship is mutually beneficial: Apple has something new to offer its customers that’ll appeal to a more casual crowd, and Toms gets to benefit from the tech giant’s authority and fanbase. “We’re excited to reach Apple’s wide audience and their loyal fans,” Toms founder Blake Mycoskie said over email.
Here's how to strike that "Goldilocks" balance between too much stress and too little.
This may come as unpleasant news, but all stress isn’t bad. That doesn't mean that feeling overwhelmed and exhausted at work isn't a problem—it is. But some stress, in short bursts, can actually drive your performance on the job if you know how to use it.
And that's a bit of a balancing act. You don't need to be told that too much stress can hurt your health and productivity. But many people don't quite grasp how to use a certain degree of work-related stress to help them. Here's a look at the different kinds of stress you're likely to experience and how to strike that delicate balance.
PUTTING ACUTE STRESS TO WORK
Research from the University of California–Berkeley hints at how some stress can actually be helpful. In the 2013 study, researchers subjected stem cells in the brains of rats to significant but brief periods of stress (in other words, "acute" stress), which caused them to generate new cells. Two weeks later, after these new cells had matured, the rats’ alertness, learning, and memory had improved.
The researchers inferred that acute stress may help keep the brain alert, and that better alertness equals better performance. From an evolutionary standpoint, this makes sense: Stress is what helps animals adapt and survive, and that's no less true for modern humans. Inanother study, scientists at UC San Francisco analyzed this effect on a cellular level in humans. The results indicated that while chronic stress is damaging, small bouts of acute stress keep our brains resilient and can condition us to persevere under pressure.
So what does this research mean for the workplace? Simply that stress isn’t inherently bad and that some of it can actually be good. It can push employees forward and help them perform at their best. Think about delivering a presentation, landing a big account, or meeting a tight deadline. During each of these stressful events—which are limited in length and can feel intense but not life-threatening—employees kick into high gear and push themselves to get results.
WHERE CHRONIC STRESS TAKES OVER
Just because some stress is good doesn’t mean it all is, though. We’ve heard over and over again that stress can have a negative impact on our health and well-being. And that’s exactly what chronic stress does.
As the Mayo Clinic explains, when we feel stress, hormones including adrenaline and cortisol are released. Once the stressful event is over, our hormone levels go back to normal. But when we constantly feel stressed, our response system stays active, which means our hormones remain at unhealthy levels for extended periods of time. This type of chronic stress impacts every system of the body, including the respiratory, cardiovascular, and endocrine systems. That can lead to changes in appetite, loss of sleep, panic and asthma attacks, heart disease, weight gain, and more, according to the American Psychological Association.
Unfortunately, many professionals experience chronic stress on an daily basis. And when it takes a toll on the employees' health, it can hurt the health of a business as a whole. A 2015 study published inManagement Science found that workplace stress causes additional expenditures of anywhere from $125 to $190 billion dollars a year.
So if occasional stress helps employees grow, but too much stunts them, the challenge is finding the right balance. Here are a few ways to do that.
SET TOUGH BUT ACHIEVABLE CHALLENGE
When employees get comfortable with their regular tasks, it’s time to push them outside their comfort zones with new responsibilities. Those unfamiliar tasks can introduce the right amount of stress that pushes them to take on new challenges and learn new things.
If you’re going to give employees new tasks, though, you first need to remove some of the older responsibilities they’ve already mastered. Otherwise they’ll feel overloaded, which can lead to chronic stress. Many professionals feel they have an unrealistic amount of work to do already, so if you aren't careful to keep your team members' workloads in check, assigning that "stretch" assignment can lead to burnout, not growth.
ASSIGN ONE BIG TASK AT A TIME
Give employees a large task, like delivering a presentation, leading a meeting, spearheading an initiative, or taking the lead on a major project. Whatever the project is, only assign one at a time. That way, employees are clear on what their priorities are and what they need to focus on.
Unclear expectations can be a huge stressor. Focusing on one project at a time will help clear up what needs to get done and allow employees to set realistic goals to complete them. At the same time, each new project will introduce small amounts of stress to steadily improve employees' performance and skill sets.
GIVE YOUR TEAM MEMBERS CONTROL
Many professionals feel they don't have enough control over the timelines for completing their work, a feeling that chronic stress tends to exacerbate. And when their managers constantly change their priorities, team members are left scrambling to stay on track—and chronically stressed out.
Instead, work with employees to set realistic goals and deadlines. That doesn't mean getting rid of deadlines altogether—timetables can still help apply small amounts of acute stress, which can be useful. But it's important to give your team members some say over what deadlines make sense. That will help control stress levels to ensure that the pressure remains productive, not overwhelming.
Chronic stress is rampant among employees, and employers need to do their part to help create healthier work environments. At the same time, they should challenge employees to reach their potential. So banishing stress from the workplace probably isn't a feasible solution any more than a desirable one. The right balance is tough to strike, but it's achievable. In fact, that's a pretty good target for work itself—tough but achievable.
These days cigarette smoking is maligned in the media. It is strange that marijuana smoke is not, for it is physically more harmful to the lungs.
The 5 year old Bella enjoying the ministry, she wanted ringing at every door... in Aberaeron, Wales.I wrote all to you by PM message... so all is okay ! @TrueTom Look by my postings in category "Experience"... There you can read an example of a boy went door to door with a CO. Brother ! The CO, really enjoyed the little door tio door talk of the little boy It was a success... and the CO. used that text at the next door too ! So you all see, our kids are so clever and mature too !
To undergo such a struggle and to think, rightly or wrongly, that it would have been different with greater education, is a significant grievance. To stay loyal under such circumstances shows a laudable love of God. I got around all this by not learning the truth until after my education days were done. Today Witness parents are encouraged to take an active role in their offspring's future plans so that they will be able to support themselves decently. But that was not so much the case in the past. Guiding one's child in career or job choice was often a catch as catch can affair - many parents did not do it, sometimes through neglect, but usually through inexperience.
I'm surprised that the above comment was allowed to stand here, for it has nothing to do with anything. Elsewhere this character was advised to take it out on the street when he likewise tried to hijack a thread to take down a religion he hates. He was advised to start a separate thread. Why should he think he can barge in here and sully a post which consists only of two Bible verses?