The Research Brief is a short take about interesting academic work.
The big idea
The next time you wonder whether to reach out to a friend, family member, classmate or other person who’s been out of touch for a long time, go ahead and do it. According to our just-published research, it’s likely they’ll appreciate it more than you think.
In one experiment we conducted, college students wrote a note “to check in and say hello” to a classmate they hadn’t interacted with in a while. Then we asked them how much they thought their classmate would appreciate receiving this note.
Next, we delivered these notes to their classmates and asked the recipients how much they appreciated receiving them.
We found that the students who received the notes were much more appreciative of the gesture than the students who wrote them had anticipated.
Other experiments varied the scenario by involving older adults as participants rather than college students, switching the written message to a small gift – such as cookies or coffee – and comparing how much the sender underestimated the appreciation that an emotionally distant contact would feel compared with a close contact.
Overall they yielded the same basic finding: People tended to underestimate how much others appreciated hearing from them.
What drives this underestimation? Our results suggest that it’s related to how little the people reaching out factor in the surprise felt by those being contacted. When we asked recipients what they focused on when indicating how appreciative they felt, they reported paying a lot of attention to their positive feelings of surprise, which were linked to how appreciative they felt.
Comparatively, potential senders did not report focusing much on recipients’ positive feelings of surprise.
It also mattered whether the two parties were already in a close relationship. People’s underestimations were even greater when their contact was a distant acquaintance because these recipients were especially surprised at being contacted.
Why it matters
Many people can name at least one person with whom they would like to reconnect. Taking a new job, moving to a different city, becoming a parent, or the busyness of everyday life – these are just some of the life events and circumstances that can cause people to lose touch. Then, if the desire to reconnect arises on one side, doubts may arise about whether the other person may appreciate being contacted out of the blue.
When people consider taking the initiative to reach out, especially after a prolonged period of no contact, they may worry about being rejected. This worry might keep them from reaching out in the first place.
Our research lessens this challenge by showing that often, these gestures will be much more appreciated than one might expect.
What other research is being done
Our findings fit within a growing stream of research examining the tendency to underestimate others’ appreciation of various social exchanges. For example, other researchers have found that people underestimate how much others appreciate receiving compliments or expressions of gratitude.
Our work adds to this area by broadening the scope of the contexts in which people underestimate how much social exchanges are appreciated. Reaching out could but need not require giving compliments or expressing gratitude – the gesture can be as simple as checking in with someone to show that one is thinking about them.
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The authors do not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.
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10 most common barriers to seeking treatment for substance use disorder
Syda Productions // Shutterstock
Roughly 40.3 million people in the U.S. had a substance use disorder, or SUD, in 2020. Yet, only 1.4% of those people received any treatment in the past year, and 1% received treatment at a specialty facility. The path to seeking treatment is riddled with obstacles—both systemic and inherent to addiction itself—which can make recovery difficult to access, and in some cases nearly impossible. Stigma surrounding substance use disorder and addiction has been a persistent barrier to seeking both help and understanding about living with the condition.
Substance use disorders are defined by the frequent use of alcohol, drugs, or both that cause “clinically significant impairment,” which includes health problems and the inability to complete responsibilities. Substances covered in the survey’s definition include cigarettes, alcohol, marijuana, hallucinogens, stimulants, inhalants, and opioids, among others. Treatment for substance use disorder varies and can include detoxification, medication, motivational interviewing, counseling (individually or in a group setting), and life skills training.
To investigate the most commonly cited reasons for not seeking treatment for substance use disorder, Zinnia Health reviewed data from the 2020 National Survey on Drug Use and Health, collected by the Substance Abuse and Mental Health Services Administration. The survey results cover people aged 12 and older who were classified as needing treatment for substance use disorder but did not receive any, despite feeling the need for it over the last year.
Released in October 2021, this data was collected in the first and fourth quarters of 2020, spanning 36,284 interviews. With surveys typically conducted in-person, SAMHSA was not able to compile results for the second and third quarters of 2020 due to the COVID-19 pandemic but was able to restart with web-based surveys for the fourth quarter of 2020. These are the most common barriers for people seeking treatment for substance use disorder.
Syda Productions // Shutterstock
Roughly 40.3 million people in the U.S. had a substance use disorder, or SUD, in 2020. Yet, only 1.4% of those people received any treatment in the past year, and 1% received treatment at a specialty facility. The path to seeking treatment is riddled with obstacles—both systemic and inherent to addiction itself—which can make recovery difficult to access, and in some cases nearly impossible. Stigma surrounding substance use disorder and addiction has been a persistent barrier to seeking both help and understanding about living with the condition.
Substance use disorders are defined by the frequent use of alcohol, drugs, or both that cause “clinically significant impairment,” which includes health problems and the inability to complete responsibilities. Substances covered in the survey’s definition include cigarettes, alcohol, marijuana, hallucinogens, stimulants, inhalants, and opioids, among others. Treatment for substance use disorder varies and can include detoxification, medication, motivational interviewing, counseling (individually or in a group setting), and life skills training.
To investigate the most commonly cited reasons for not seeking treatment for substance use disorder, Zinnia Health reviewed data from the 2020 National Survey on Drug Use and Health, collected by the Substance Abuse and Mental Health Services Administration. The survey results cover people aged 12 and older who were classified as needing treatment for substance use disorder but did not receive any, despite feeling the need for it over the last year.
Released in October 2021, this data was collected in the first and fourth quarters of 2020, spanning 36,284 interviews. With surveys typically conducted in-person, SAMHSA was not able to compile results for the second and third quarters of 2020 due to the COVID-19 pandemic but was able to restart with web-based surveys for the fourth quarter of 2020. These are the most common barriers for people seeking treatment for substance use disorder.
10 most common barriers to seeking treatment for substance use disorder
fizkes // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 1.7%
- Standard error: 0.93%
Studies have long shown that the longer the delay of getting a scheduled appointment at a treatment facility, the less likely someone struggling with substance use disorder will attend that appointment. While some people seeking treatment become discouraged and continue using when they’re put on a waitlist, others who stop using during the waiting period view this as evidence that they do not need treatment. Wait times and lack of program openings have become increasingly worse since the start of the COVID-19 pandemic, due to rehab programs needing to space patients out to prevent infection.
Whereas before the pandemic patients might live three to a room, social distancing requirements limited the number of patients who could safely participate in treatment. Making matters worse, the pandemic has exacerbated issues leading to increased substance use and overdoses, such as isolation and emotional and financial stress, causing more people to struggle with SUDs.
fizkes // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 1.7%
- Standard error: 0.93%
Studies have long shown that the longer the delay of getting a scheduled appointment at a treatment facility, the less likely someone struggling with substance use disorder will attend that appointment. While some people seeking treatment become discouraged and continue using when they’re put on a waitlist, others who stop using during the waiting period view this as evidence that they do not need treatment. Wait times and lack of program openings have become increasingly worse since the start of the COVID-19 pandemic, due to rehab programs needing to space patients out to prevent infection.
Whereas before the pandemic patients might live three to a room, social distancing requirements limited the number of patients who could safely participate in treatment. Making matters worse, the pandemic has exacerbated issues leading to increased substance use and overdoses, such as isolation and emotional and financial stress, causing more people to struggle with SUDs.
10 most common barriers to seeking treatment for substance use disorder
SB Arts Media // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 4.3%
- Standard error: 1.96%
SUDs and mental illness often appear together in the same patient, which can further complicate receiving treatment. Depression and other mental illnesses that increase feelings of hopelessness and isolation can make seeking treatment seem futile or impossible. Unfortunately, access to quality, evidence-based SUD treatment in the U.S. can be limited. Stories abound of those seeking treatment cycling in and out of endless programs and rehab centers, often without long-term recovery.
The 12-step model of treatment, inspired by Alcoholics Anonymous and similar support groups, is one of the prevailing programs, despite little evidence that such treatment is effective for those dealing with nonalcoholic addiction. Many may also find it hard to connect to the 12-step’s spiritual, quasi-religious messaging. Additionally, less than half of treatment centers offer programs that include medication-based treatment, which is shown to be highly effective for people struggling with drug use disorders, particularly when used in conjunction with counseling.
SB Arts Media // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 4.3%
- Standard error: 1.96%
SUDs and mental illness often appear together in the same patient, which can further complicate receiving treatment. Depression and other mental illnesses that increase feelings of hopelessness and isolation can make seeking treatment seem futile or impossible. Unfortunately, access to quality, evidence-based SUD treatment in the U.S. can be limited. Stories abound of those seeking treatment cycling in and out of endless programs and rehab centers, often without long-term recovery.
The 12-step model of treatment, inspired by Alcoholics Anonymous and similar support groups, is one of the prevailing programs, despite little evidence that such treatment is effective for those dealing with nonalcoholic addiction. Many may also find it hard to connect to the 12-step’s spiritual, quasi-religious messaging. Additionally, less than half of treatment centers offer programs that include medication-based treatment, which is shown to be highly effective for people struggling with drug use disorders, particularly when used in conjunction with counseling.
10 most common barriers to seeking treatment for substance use disorder
fizkes // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 5.2%
- Standard error: 2.36%
Treatment programs vary dramatically in terms of the type of program (inpatient or outpatient), as well as the length of the program. Some are 30 days, while others are 90 days or even 12 months, in the case of methadone regimen maintenance. While evidence suggests that longer programs seem to yield better results in terms of sustained recovery, these programs—particularly residential ones—are often less financially accessible, and present a barrier in terms of time commitment.
For many people juggling jobs or child and family care responsibilities, going away for an extended period in order to undergo treatment does not seem possible. Often, leaving for treatment is contingent upon having a support system of family or friends willing to take on temporary child care duties, while at other times, courts may become involved in custody decisions. Not all treatment programs are residential, however—outpatient programs are part-time and allow for individuals receiving treatment to hold jobs or return home for part of the day.
fizkes // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 5.2%
- Standard error: 2.36%
Treatment programs vary dramatically in terms of the type of program (inpatient or outpatient), as well as the length of the program. Some are 30 days, while others are 90 days or even 12 months, in the case of methadone regimen maintenance. While evidence suggests that longer programs seem to yield better results in terms of sustained recovery, these programs—particularly residential ones—are often less financially accessible, and present a barrier in terms of time commitment.
For many people juggling jobs or child and family care responsibilities, going away for an extended period in order to undergo treatment does not seem possible. Often, leaving for treatment is contingent upon having a support system of family or friends willing to take on temporary child care duties, while at other times, courts may become involved in custody decisions. Not all treatment programs are residential, however—outpatient programs are part-time and allow for individuals receiving treatment to hold jobs or return home for part of the day.
10 most common barriers to seeking treatment for substance use disorder
fotoNino // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 5.6%
- Standard error: 1.83%
People suffering from SUDs often do not seek out treatment if they do not perceive themselves as being at “rock bottom,” or if they feel their problem isn’t “bad enough” to warrant treatment. The idea of needing to lose control of one’s life to justify seeking treatment is perpetuated by harmful media portrayals of SUDs. Media stereotypes that depict people experiencing substance use disorders as dangerous, insane, or manipulative, stigmatize addiction and make seeking treatment more difficult. They can also render milder or differently-presenting cases of SUD as invisible or easily dismissed, making it harder for those suffering from the disorder to recognize the need for treatment.
fotoNino // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 5.6%
- Standard error: 1.83%
People suffering from SUDs often do not seek out treatment if they do not perceive themselves as being at “rock bottom,” or if they feel their problem isn’t “bad enough” to warrant treatment. The idea of needing to lose control of one’s life to justify seeking treatment is perpetuated by harmful media portrayals of SUDs. Media stereotypes that depict people experiencing substance use disorders as dangerous, insane, or manipulative, stigmatize addiction and make seeking treatment more difficult. They can also render milder or differently-presenting cases of SUD as invisible or easily dismissed, making it harder for those suffering from the disorder to recognize the need for treatment.
10 most common barriers to seeking treatment for substance use disorder
Daisy Daisy // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 6.5%
- Standard error: 2.59%
Stigma around substance use impedes people from seeking treatment by creating a connotation of “moral weakness” and criminality. While many in the SUD field agree that the condition is a medical disorder and not a choice, there are still many cultural, religious, media, and even medical spaces that still perpetuate harmful notions about addiction as a personal failing. Even the language of “substance abusers” has been shown to perpetuate stigma, as “abusers” are perceived to be “deserving of punishment.”
Additionally, a study from Johns Hopkin University showed 43% of respondents were opposed to giving people with SUDs the same health insurance benefits as the general public. As a result, people suffering from SUDs are often denied medical care, cast out by their families or communities, or discriminated against in the workplace, incentivizing silence and secrecy over seeking help.
Daisy Daisy // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 6.5%
- Standard error: 2.59%
Stigma around substance use impedes people from seeking treatment by creating a connotation of “moral weakness” and criminality. While many in the SUD field agree that the condition is a medical disorder and not a choice, there are still many cultural, religious, media, and even medical spaces that still perpetuate harmful notions about addiction as a personal failing. Even the language of “substance abusers” has been shown to perpetuate stigma, as “abusers” are perceived to be “deserving of punishment.”
Additionally, a study from Johns Hopkin University showed 43% of respondents were opposed to giving people with SUDs the same health insurance benefits as the general public. As a result, people suffering from SUDs are often denied medical care, cast out by their families or communities, or discriminated against in the workplace, incentivizing silence and secrecy over seeking help.
10 most common barriers to seeking treatment for substance use disorder
fizkes // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 9.0%
- Standard error: 2.75%
The myth that kicking addiction is a matter of willpower is pervasive amongst people suffering from addiction and nondrug users alike. Similarly, there is a pervasive idea that handling substance use problems individually, without seeking treatment or support, is more honorable or commendable than attaining sobriety with assistance. Both of these myths are embedded in the American ideology that promotes individualism and the “bootstraps” mentality, which touts self-made success above community care or asking for help.
While most people experiencing SUDs believe they can quit on their own—and some do—research has shown that addiction changes the brain in a way that makes “deciding to quit” highly difficult, and staying sober long-term even harder. That’s why some combination of counseling, medication, and formulating a long-term recovery plan is helpful and often necessary to the recovery process.
fizkes // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 9.0%
- Standard error: 2.75%
The myth that kicking addiction is a matter of willpower is pervasive amongst people suffering from addiction and nondrug users alike. Similarly, there is a pervasive idea that handling substance use problems individually, without seeking treatment or support, is more honorable or commendable than attaining sobriety with assistance. Both of these myths are embedded in the American ideology that promotes individualism and the “bootstraps” mentality, which touts self-made success above community care or asking for help.
While most people experiencing SUDs believe they can quit on their own—and some do—research has shown that addiction changes the brain in a way that makes “deciding to quit” highly difficult, and staying sober long-term even harder. That’s why some combination of counseling, medication, and formulating a long-term recovery plan is helpful and often necessary to the recovery process.
10 most common barriers to seeking treatment for substance use disorder
fizkes // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 11.9%
- Standard error: 3.46%
It’s no surprise that witnessing the public ridicule of celebrities struggling with drug use disorders—such as Charlie Sheen, Amanda Bynes, and Mary-Kate Olsen—has increased feelings of fear and shame in those experiencing addiction. Research shows that shame can hinder the ability to recover from addiction since addiction sometimes begins as a coping mechanism for already-existent feelings of shame.
Fear of community members or coworkers forming a negative opinion is not an irrational one: Ostracization has been shown to impact the part of the brain that registers physical pain and can be long-lasting. There are, however, federal protections under the Family and Medical Leave Act, as well as the Americans with Disabilities Act, which prevent people seeking treatment for SUDs from being fired or retaliated against.
fizkes // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 11.9%
- Standard error: 3.46%
It’s no surprise that witnessing the public ridicule of celebrities struggling with drug use disorders—such as Charlie Sheen, Amanda Bynes, and Mary-Kate Olsen—has increased feelings of fear and shame in those experiencing addiction. Research shows that shame can hinder the ability to recover from addiction since addiction sometimes begins as a coping mechanism for already-existent feelings of shame.
Fear of community members or coworkers forming a negative opinion is not an irrational one: Ostracization has been shown to impact the part of the brain that registers physical pain and can be long-lasting. There are, however, federal protections under the Family and Medical Leave Act, as well as the Americans with Disabilities Act, which prevent people seeking treatment for SUDs from being fired or retaliated against.
10 most common barriers to seeking treatment for substance use disorder
Photographee.eu // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 14.4%
- Standard error: 3.82%
Limited treatment options for SUDs is a particularly pressing issue in rural areas, often due to lack of resources, a problem which is exacerbated by limited transportation and often poor geographical access. The lack of treatment options in rural areas has only become more pronounced over the past several years, as the opioid epidemic, coupled with the COVID-19 pandemic, has continued to disproportionately impact rural communities. With the many approaches to SUD treatment available, one thing is widely agreed upon: Different types of treatment work for different people, and there is no single path to recovery. That’s why having a variety of treatment options is more than a matter of preference—it can be the difference between life and death.
Photographee.eu // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 14.4%
- Standard error: 3.82%
Limited treatment options for SUDs is a particularly pressing issue in rural areas, often due to lack of resources, a problem which is exacerbated by limited transportation and often poor geographical access. The lack of treatment options in rural areas has only become more pronounced over the past several years, as the opioid epidemic, coupled with the COVID-19 pandemic, has continued to disproportionately impact rural communities. With the many approaches to SUD treatment available, one thing is widely agreed upon: Different types of treatment work for different people, and there is no single path to recovery. That’s why having a variety of treatment options is more than a matter of preference—it can be the difference between life and death.
10 most common barriers to seeking treatment for substance use disorder
shablovskyistock // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 19.1%
- Standard error: 4.60%
The staggeringly high cost of addiction treatment services is by far the largest barrier to seeking treatment for people struggling with SUDs. Over the past several years, investigative coverage on the for-profit rehab industry has illuminated one ubiquitous story: families and individuals facing financial ruin after seeking SUD treatment, or simply not seeking it out at all due to its prohibitively high cost. This is an issue that blocks low-income people from receiving treatment, resulting in an overdose death rate that is more than twice as high as that of affluent people.
Even middle-class people with health insurance are not fully protected, as many residential facilities charge between tens and hundreds of thousands of dollars for treatment, a number which would plunge the average American household into crippling debt. While financial assistance for treatment services is available, as are state-funded programs, access to information on these resources is limited, particularly for those without computer access.
shablovskyistock // Shutterstock
- Respondents citing this reason for not receiving substance use treatment: 19.1%
- Standard error: 4.60%
The staggeringly high cost of addiction treatment services is by far the largest barrier to seeking treatment for people struggling with SUDs. Over the past several years, investigative coverage on the for-profit rehab industry has illuminated one ubiquitous story: families and individuals facing financial ruin after seeking SUD treatment, or simply not seeking it out at all due to its prohibitively high cost. This is an issue that blocks low-income people from receiving treatment, resulting in an overdose death rate that is more than twice as high as that of affluent people.
Even middle-class people with health insurance are not fully protected, as many residential facilities charge between tens and hundreds of thousands of dollars for treatment, a number which would plunge the average American household into crippling debt. While financial assistance for treatment services is available, as are state-funded programs, access to information on these resources is limited, particularly for those without computer access.
10 most common barriers to seeking treatment for substance use disorder
fizkes // Shutterstock
Other reasons cited that had low precision around the results:
- Had health care coverage but did not cover treatment or did not cover full cost
- No transportation/programs too far away/hours inconvenient
- Not ready to stop using
- Did not know where to go for treatment
- Might have negative effect on job
- Some other reason
Other barriers to seeking treatment for SUD include not being ready to stop using, a factor that often comes into play when the legal system becomes involved in substance-related cases. Court-ordered treatment, while sometimes helpful, has not been shown to lead to long-term recovery for people entering into treatment on an involuntary basis. In one report, opioid-related overdose deaths were more than twice as high for those who were forced into treatment than those who chose to go.
Additionally, many court-mandated treatment programs are not “medically-sound,” and “struggle to meet … human rights standards,” according to a report from Physicians for Human Rights. Research has shown that individuals who voluntarily enter into treatment for SUDs have more motivation to change behavior than those who were admitted involuntarily, though this is not necessarily an indicator of the recovery outcome.
This story originally appeared on Zinnia Health and was produced and distributed in partnership with Stacker Studio.
fizkes // Shutterstock
Other reasons cited that had low precision around the results:
- Had health care coverage but did not cover treatment or did not cover full cost
- No transportation/programs too far away/hours inconvenient
- Not ready to stop using
- Did not know where to go for treatment
- Might have negative effect on job
- Some other reason
Other barriers to seeking treatment for SUD include not being ready to stop using, a factor that often comes into play when the legal system becomes involved in substance-related cases. Court-ordered treatment, while sometimes helpful, has not been shown to lead to long-term recovery for people entering into treatment on an involuntary basis. In one report, opioid-related overdose deaths were more than twice as high for those who were forced into treatment than those who chose to go.
Additionally, many court-mandated treatment programs are not “medically-sound,” and “struggle to meet … human rights standards,” according to a report from Physicians for Human Rights. Research has shown that individuals who voluntarily enter into treatment for SUDs have more motivation to change behavior than those who were admitted involuntarily, though this is not necessarily an indicator of the recovery outcome.
This story originally appeared on Zinnia Health and was produced and distributed in partnership with Stacker Studio.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
Canva
Employees are working longer hours than they ever have, and the effects are starting to show.
Higher absentee levels, abandoned vacation time, and reduced productivity are all byproducts of an overtaxed workforce. Prioritizing mental health has taken on new relevance in today’s corporate world, though many wonder how to do this amid strict deadlines, unmanageable workloads, and overbooked personal lives.
Many companies have begun integrating policies to support a healthy work-life balance, indicating an acknowledgment that the most productive employees are often the most supported and least burnt out. These initiatives include robust wellness programs and educational offerings or expanded staffing to manage bandwidths.
But even if your employer hasn't rolled out programs like these, there are simple steps each of us can take to protect our emotional, psychological, and social well-being. Patient-driven telehealth company Ro compiled a list of 10 ways employees can prioritize their mental health while working, using information from health experts, human resource managers, and counselors.
These simple steps are designed to help prevent some of the major side effects of increased workloads and unending workdays, whether anxiety and stress or depression. Keep reading to learn more about setting clear boundaries and carving out time for yourself during every workday.
Canva
Employees are working longer hours than they ever have, and the effects are starting to show.
Higher absentee levels, abandoned vacation time, and reduced productivity are all byproducts of an overtaxed workforce. Prioritizing mental health has taken on new relevance in today’s corporate world, though many wonder how to do this amid strict deadlines, unmanageable workloads, and overbooked personal lives.
Many companies have begun integrating policies to support a healthy work-life balance, indicating an acknowledgment that the most productive employees are often the most supported and least burnt out. These initiatives include robust wellness programs and educational offerings or expanded staffing to manage bandwidths.
But even if your employer hasn't rolled out programs like these, there are simple steps each of us can take to protect our emotional, psychological, and social well-being. Patient-driven telehealth company Ro compiled a list of 10 ways employees can prioritize their mental health while working, using information from health experts, human resource managers, and counselors.
These simple steps are designed to help prevent some of the major side effects of increased workloads and unending workdays, whether anxiety and stress or depression. Keep reading to learn more about setting clear boundaries and carving out time for yourself during every workday.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
Canva
In a survey of 7,500 full-time employees, a full 44% reported feeling burned out sometimes while nearly a quarter reported feeling burned out always or often, according to a 2018 Gallup study. Limits and boundaries in the workplace are especially important for those who work from home, as the lines between work and home life often blur.
Setting boundaries can be as simple as making sure not to connect your phone to your work email or to avoid checking work emails between certain evening hours to shift focus to family or personal time. Realizing when and how to delegate responsibilities is also a necessity when boundary-setting.
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In a survey of 7,500 full-time employees, a full 44% reported feeling burned out sometimes while nearly a quarter reported feeling burned out always or often, according to a 2018 Gallup study. Limits and boundaries in the workplace are especially important for those who work from home, as the lines between work and home life often blur.
Setting boundaries can be as simple as making sure not to connect your phone to your work email or to avoid checking work emails between certain evening hours to shift focus to family or personal time. Realizing when and how to delegate responsibilities is also a necessity when boundary-setting.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
Canva
Breaks are an important way to recharge during the workday, and no break is more important than the lunch hour (or half-hour). A Tork survey released in 2021 found that nearly 40% of workers take breaks occasionally, rarely, or never. There's a major gender divide, too: Women are twice as likely as men to not take breaks during the workday.
Many say they feel guilty stepping away, but the benefits of a lunch break are clear and include an increase in productivity, a boost to creativity, and a reduction in stress. Not taking lunch breaks can actually have a negative impact on employees and employers.
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Breaks are an important way to recharge during the workday, and no break is more important than the lunch hour (or half-hour). A Tork survey released in 2021 found that nearly 40% of workers take breaks occasionally, rarely, or never. There's a major gender divide, too: Women are twice as likely as men to not take breaks during the workday.
Many say they feel guilty stepping away, but the benefits of a lunch break are clear and include an increase in productivity, a boost to creativity, and a reduction in stress. Not taking lunch breaks can actually have a negative impact on employees and employers.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
Canva
Not only does learning to say no help to set boundaries and limits, but it also helps to prioritize essential work tasks. Employees often overextend themselves at work by saying yes to everything, which can lead to burnout.
Those who have trouble saying no are more likely to suffer from burnout, stress, and depression, according to research from the University of California in San Francisco in 2013. With so much work and so little time, employees have to learn that saying no can not only be OK—it can be one of the most effective ways to prioritize mental health at work.
Some tips to saying no properly include being polite and brief, but firm; being honest; offering an alternative; and remembering that saying no does not make you a lazy or bad employee.
Canva
Not only does learning to say no help to set boundaries and limits, but it also helps to prioritize essential work tasks. Employees often overextend themselves at work by saying yes to everything, which can lead to burnout.
Those who have trouble saying no are more likely to suffer from burnout, stress, and depression, according to research from the University of California in San Francisco in 2013. With so much work and so little time, employees have to learn that saying no can not only be OK—it can be one of the most effective ways to prioritize mental health at work.
Some tips to saying no properly include being polite and brief, but firm; being honest; offering an alternative; and remembering that saying no does not make you a lazy or bad employee.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
Canva
Many corporate workplaces have gyms or offer weekly workout classes like yoga. For those who work from home, there are apps featuring everything from tai chi to five-minute power workouts, and many offer free trials.
Sitting behind a desk is a sedentary activity, and lack of movement has all sorts of negative effects on not just physical health, but mental health as well. Being sedentary can increase the odds of depression and elevate anxiety levels. Doing a workout is not the only way to incorporate movement into your workday—taking a brief walk around the block works just as well.
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Many corporate workplaces have gyms or offer weekly workout classes like yoga. For those who work from home, there are apps featuring everything from tai chi to five-minute power workouts, and many offer free trials.
Sitting behind a desk is a sedentary activity, and lack of movement has all sorts of negative effects on not just physical health, but mental health as well. Being sedentary can increase the odds of depression and elevate anxiety levels. Doing a workout is not the only way to incorporate movement into your workday—taking a brief walk around the block works just as well.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
Canva
Each year, North Americans work harder and longer. Nearly 800 million vacation days were left unused by American employees in 2018, up 9% from 2017, according to research from the U.S. Travel Association, Oxford Economics, and Ipsos.
The same research found that those who plan their vacations use more vacation time to travel and are happier in several areas, including their personal relationships and overall well-being. Either way, vacation time is an important way to recharge and find enjoyment outside of the workplace.
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Each year, North Americans work harder and longer. Nearly 800 million vacation days were left unused by American employees in 2018, up 9% from 2017, according to research from the U.S. Travel Association, Oxford Economics, and Ipsos.
The same research found that those who plan their vacations use more vacation time to travel and are happier in several areas, including their personal relationships and overall well-being. Either way, vacation time is an important way to recharge and find enjoyment outside of the workplace.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
Canva
One study published in 2013 by the Journal of Environmental Psychology found a correlation between decorated workspaces and heightened productivity and energy.
Bringing a small lamp from home or a few favorite books to display and read on your lunch break offers a way to make office surroundings more comfortable. Inspiring quotes, color-coded accessories, family pictures, or a plant can all help to boost creativity and productivity while elevating your mood and making your workspace feel more like home.
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One study published in 2013 by the Journal of Environmental Psychology found a correlation between decorated workspaces and heightened productivity and energy.
Bringing a small lamp from home or a few favorite books to display and read on your lunch break offers a way to make office surroundings more comfortable. Inspiring quotes, color-coded accessories, family pictures, or a plant can all help to boost creativity and productivity while elevating your mood and making your workspace feel more like home.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
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While co-workers don’t have to be best friends, it is important to foster positive relationships at work. Those who engage in small talk perform better on cognitive tests and showed an increase in executive functioning, according to a study published in 2010 by researchers at the University of Michigan.
Whether making small talk when getting that morning cup of coffee or chatting up a colleague while waiting for the 4 p.m. conference call to begin, having a brief discussion can bolster mood and even serve as a small break from the monotony of the workday. Establishing workplace relationships can improve overall quality of life according to a study conducted by Globoforce and published in 2014. That study also found that having a work friend increased workers’ commitment to their employer.
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While co-workers don’t have to be best friends, it is important to foster positive relationships at work. Those who engage in small talk perform better on cognitive tests and showed an increase in executive functioning, according to a study published in 2010 by researchers at the University of Michigan.
Whether making small talk when getting that morning cup of coffee or chatting up a colleague while waiting for the 4 p.m. conference call to begin, having a brief discussion can bolster mood and even serve as a small break from the monotony of the workday. Establishing workplace relationships can improve overall quality of life according to a study conducted by Globoforce and published in 2014. That study also found that having a work friend increased workers’ commitment to their employer.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
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There are several advantages to throwing on the radio or streaming a well-thought-out playlist at work. Listening to music helps with focus, absorption of information, reduces stress and anxiety, and boosts mood, all of which help to improve mental health. It also stimulates creativity and brings an increase in productivity, though not all music is good for all types of work.
Popular music may interfere with complicated tasks, while classical music can help with focus. One important rule to remember when it comes to listening to music is that not everyone has the same taste. Avoid upsetting co-workers by bringing in earbuds to listen at a respectful volume.
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There are several advantages to throwing on the radio or streaming a well-thought-out playlist at work. Listening to music helps with focus, absorption of information, reduces stress and anxiety, and boosts mood, all of which help to improve mental health. It also stimulates creativity and brings an increase in productivity, though not all music is good for all types of work.
Popular music may interfere with complicated tasks, while classical music can help with focus. One important rule to remember when it comes to listening to music is that not everyone has the same taste. Avoid upsetting co-workers by bringing in earbuds to listen at a respectful volume.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
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Whether it’s a professional development course offered online or through your workplace or a college course your company will reimburse, continuing education opportunities keep the mind sharp and help sustain interest at work by offering additional knowledge. This increase in knowledge often offers opportunities for advancement.
Approximately 50% of employers offer some type of undergraduate assistance, and 53% offer assistance for graduate degrees, according to a 2017 Employee Benefits Survey by the Society for Human Resource Management. Many companies have corporate accounts with online services like Coursera, which provides educational enrichment through online courses and certifications. To figure out what companies offer, employees should reach out to human resources.
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Whether it’s a professional development course offered online or through your workplace or a college course your company will reimburse, continuing education opportunities keep the mind sharp and help sustain interest at work by offering additional knowledge. This increase in knowledge often offers opportunities for advancement.
Approximately 50% of employers offer some type of undergraduate assistance, and 53% offer assistance for graduate degrees, according to a 2017 Employee Benefits Survey by the Society for Human Resource Management. Many companies have corporate accounts with online services like Coursera, which provides educational enrichment through online courses and certifications. To figure out what companies offer, employees should reach out to human resources.
Ulta Beauty apologizes for ‘very insensitive’ email about Kate Spade
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Studies have shown that clutter can contribute to heightened anxiety and stress, decreased productivity, and feelings of losing control. A few minutes a day devoted to organization can work wonders in the workplace, and filing systems don’t have to be complex to be effective.
The effects of clutter on the body and mind are so significant that they can even cause people to overindulge in food and create other unhealthy habits. An Express Employment Professionals study found that disorganization causes significant loss of actual work time, with 57% of participants admitting to losing six work hours per week due to disorganization.
This story originally appeared on Ro and was produced and distributed in partnership with Stacker Studio.
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Studies have shown that clutter can contribute to heightened anxiety and stress, decreased productivity, and feelings of losing control. A few minutes a day devoted to organization can work wonders in the workplace, and filing systems don’t have to be complex to be effective.
The effects of clutter on the body and mind are so significant that they can even cause people to overindulge in food and create other unhealthy habits. An Express Employment Professionals study found that disorganization causes significant loss of actual work time, with 57% of participants admitting to losing six work hours per week due to disorganization.
This story originally appeared on Ro and was produced and distributed in partnership with Stacker Studio.
People tend to underestimate how much a friend they’ve lost contact with would enjoy a simple note saying ‘hi.’ JGI/Tom Grill/Tetra Images via Getty Images
Syda Productions // Shutterstock
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