Hardworking, dependable, resilient, resourceful — just four of the many words used to describe what Filipinos are like on the job. In its 2021 report, Gallup, the global analytical firm, added another word to the list: stressed. According to Gallup, Filipino workers are the most stressed in Southeast Asia.

The occasional pressure can be good, motivating you to overcome challenges or go above and beyond your limits. But when the stress is chronic —meaning, it’s brought about daily by a demanding profession or terror boss — it can have detrimental effects on your health. “You know you’re stressed because you can feel it,” says Ramon D. Francisco, MD of the Department of Cardiology of the top hospital in the Philippines Makati Medical Center (MakatiMed). “Headaches, nausea, upset stomach, and pain and stiffness in the neck are all typical symptoms of stress.”

There are also signs of stress that tend to go unnoticed until it’s too late. “High blood pressure is known as the ‘silent killer’ because it often poses no symptoms,” explains Dr. Francisco. “You’ll only know you have high blood pressure when you have your blood pressure taken — or when you suffer a heart attack or stroke.”

Stress is one of the factors as it pushes the body to release hormones that make your heartbeat faster and elevate your blood pressure, Dr. Francisco adds. “Stress can also lead you to pick up unhealthy habits like smoking, drinking alcohol, stress-eating unhealthy food and living sedentarily that can make you develop high blood pressure.” MakatiMed suggests maintaining healthy blood pressure levels with these ideas for managing a stressful work environment.

Exercise by taking a walk during your lunch break or forming a running club with colleagues and training regularly so you can join a 5K, suggests Dr. Francisco. “Yoga, with its slow and gentle movements, is a good way to unwind from a hectic day. Even standing up and pacing around the office for a few minutes is enough to shake off some tension.”

Eat well by replacing chips and soda with healthier alternatives like water, peanuts or fresh fruit. “Try joining health challenges like Meatless Mondays, a global campaign to reduce your intake of meat for the sake of your health and the planet,” Dr. Francisco says. “Little changes in your diet can have a big impact on your weight and the numbers on the blood pressure machine and your next blood test.”

Sure, binging on the latest K-drama counts as destressing, but nothing beats getting quality sleep. “You’ll reap more rewards by sleeping for the recommended seven to nine hours,” reminds Dr. Francisco. “When you sleep, your heart rate and blood pressure slow down, and your brain rids itself of unnecessary information while storing new ones. Sleep is also the time when the body repairs muscles and regenerates skin cells making you think sharper and ready to face another tough day ahead.”

“Sometimes, it’s all about mindset. If work is toxic and has begun to affect you physically, mentally, and emotionally, consider leaving. No job is more important than your health and wellbeing,” Dr. Francisco states. “If you can accept the work situation for what it is, just focus on doing your best and on being positive, helpful and kind. That attitude will not only reduce your stress (and your blood pressure), it will also create a lighter, more pleasant, and hopefully, less stressful work environment.”

For more information, please contact MakatiMed On-Call at +632-88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.