Today is World Mental Health Day, and we thought it would be the perfect time to address stress in the construction industry and share some mental health resources for our fellow contractors.
As contractors we are constantly on the go from job site to job site, under immense amounts of physical stress during each build, facing constant mental stress of deadlines as well as organizing and receiving shipments, and the emotional pressures of dealing with the public and balancing customer service; it’s no surprise that nearly 70% of workers in our industry experience stress, anxiety and depression.
These daily stressors combined with balancing our home and personal lives can lead to a mental health crisis, and unfortunately, in the construction industry this can lead to serious risks of injury or even fatal accidents. As you can see, it’s vitally important we remember to take some time to disconnect from work, recharge and destress, and get plenty of rest!
On today’s blog we’re going to share some great mental health resources for our fellow builders, carpenters, and construction contractors, as well as a short meditation that’s great for a little midday recuperation and refocusing.
Local New Jersey Mental Health Resources
If you are in need of help, consider reaching out to the Collaborative Support Programs of New Jersey Organization. This not-for-profit organization has numerous options for community support such as behavioral health, recovery programs, substance abuse support, peer wellness respite, and anti-poverty resources. You can access the CSPNJ site here to find the option that’s right for you.
New Jersey’s Mental Health Cares is available to all state residents and is open from 8AM to 8PM daily. This organization offers behavioral health support, emotional support, vital mental health resource information, and referrals tailored to the individual caller. You can reach them at 866-202-HELP(4357)
Suggestions for Construction Workers, Builders, and Contractors to Reduce Stress
Do your best to plan out your day. Set a start and end time and stick to it. Intentionally schedule your appointments with concrete lunch hours, and avoid visiting clients or extending working times into that timeframe. This allows you a chance to refuel and give your body a rest break from physical labor.
Eat well and stay hydrated. Start your day with a decent breakfast, pack a sturdy nutritious lunch, and bring plenty of protein-packed snacks. The average construction worker burns at least 350-400 calories an hour, that’s around 3,000+ calories a day! Make sure that you’re packing enough sustenance and hydration to get you through that with at least 2 Liters of water a day (some may need more depending on labor and weather conditions) and 2500-3000 calories of food for snacks and meals. It’s best to constantly replenish your water rather than downing a whole giant jug in one go to maintain hydration. While coffee, soda, and energy drinks may seem like a great idea, they’re not going to provide adequate hydration. Stick to water, and electrolyte drinks as a backup.
Bring your favorite tunes. Don’t underestimate the power of music for your mental health! Bring yourself a portable speaker or battery operated radio, and queue up your favorite songs. Better yet, prepare yourself a personalized playlist full of songs that are upbeat, energetic, and motivate you.
Remember, you’re only one person and can only do one person’s job. Sometimes you’ll be on a particular job task alone, and it may take a little longer to get the job done as opposed to a two person effort. There is no race. Do what you can, and be mindful of your physical and mental boundaries. You can only do what you can do, because you’re a human, not a machine! Do your best not to push beyond your limits.
Take progress pictures of your work. After 8, 10, 12+ hours on a job site that’s still incomplete, it can feel like you’ve not gotten much done, when in reality you’ve been performing an immense amount of physical labor. Taking before and after shots each day can help reset your mind into a positive pattern by looking at measurable accomplishments.
Ask for help when you need it. Of course we all love a moment where we can sit back and say, wow, I did that myself and it looks really great! But there will be some situations that require assistance, and there’s no shame in seeking teamwork support when you need it. If you find yourself in need of assistance with a physical labor task or even troubleshooting a customer service or client issue, or tracking down a shipment, there’s no harm in reaching out to a coworker or your site manager for clarification.
Stress is a “choice.” Everyone makes mistakes, has setbacks, and experiences work related stress, we’re only human after all, but it's important to remember that the level of stress you experience is directly related to your perspective of the situation. Wasting time on “who did what when and why” is exhausting and creates more physical and mental stress that can lead to dangerous injuries or health issues. Of course, it’s healthy to express our frustrations and anger, but we must also be mindful to be responsive and not reactive. Reacting to a situation means we’re focusing only on the emotions and not on solutions for the desired outcome. Reduce your stress by reframing the situation and responding with “how can we fix it, what do we need to get there, and when can we resolve it.” After the situation has been brainstormed and a solution is in place, you can revisit the situation with a clear mind. When you leave the job site to go home, give yousrelf a time limit for venting so you don’t carry the stress offsite and into your relaxation time!
Find yourself a therapist. Therapy doesn’t just have to be for serious mental health crises. Psychotherapy can teach us valuable tools and provide resources for better managing daily stress in our personal and professional lives. Attending group therapy or individual therapy sessions can provide a safe space for releasing our pent up frustrations, and improve both our mental and physical wellbeing. Dealing with our emotions can be a very overwhelming process at first, but over time you’ll find a wealth of benefits outweighs that initial discomfort. Releasing our stresses in a safe environment and learning proper coping mechanisms can improve our morale at work, allow us to be more clear headed and focused at work, help us support our teammates and coworkers through stressful situations, as well as allow us to be more present with our friends and family when we’re off the clock.
🧘Here is A Brief Stress Relieving Meditation you can do just about anywhere:
Sit in a sturdy chair, nice and tall, with your back straight. Place both feet flat on the floor. Take a deep breath in and hold, exhale slowly. Begin with slow head movements up and down to stretch your neck. Continue breathing in deeply, exhaling slowly.
Now, move your head slowly side to side. Remember to continue slow, steady breathing with controlled even tempo. Move your head in a gentle roll. Place your hands at your side and stretch downward. Gently twist your body, supporting yourself and anchoring your body into a straight, steady posture. Now gently stretch your arms in an arch over your head, first the right side, then the left.
Recenter yourself in the chair, take a deep breath, inhale slowly, exhale slowly. Clasp your arms behind your back, lean forward, stretch, and breathe deeply. Cross your arms in front of one another and put your hands together, and take another deep breath. Repeat by crossing your arms alternating right and left.
Uncross your arms, and place them behind the chair and lean backwards, arching your neck to lengthen the muscles. Sit up straight again, and breathe deeply. Then place one leg crossed over the opposite knee, and bend forward touching your forehead to your calf, and repeat with the other leg. Place both feet back on the floor, and breathe deeply, being mindful of your breaths.
Inhale slowly. Exhale slowly. Repeat this routine as many times as you need until you feel calm and centered.
If you have any suggestions or mental health resources that you'd recommend to your fellow contractors, let us know in a comment on our social media!
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