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It is often said that it's lonely at the top, but loneliness on the job is a growing issue well beyond the corner office.

American workers are feeling more isolated, and younger workers are experiencing loneliness more so than their older co-workers, according to a new Cigna study.

Three out of every five adults, or 61%, report that they sometimes or always feel lonely, according to the second annual Cigna U.S. Loneliness Index, which is based on a survey of 10,000 adults. That's up 7 percentage points from the 54% reading reported from the company's first loneliness survey a year ago.

The numbers remain even higher for younger adults. Among workers aged 18-22, known as Gen Z, 73% report sometimes or always feeling alone, up from 69% a year ago.

"We had a hypothesis that society - the U.S. specifically - was dealing with an elevated level of loneliness, disconnection," explained Cigna CEO David Cordani. "We can start to see those disconnections manifest themselves in other health issues showing up for individuals ... whether you think about it through the lens of depression, stress ... or more heavy, complex behavioral issues."

One reason why younger people may feel more isolated, may be their greater tendency to use social media. The study found an increasing correlation between social media usage and feelings of loneliness. Seven out of 10 heavy social media users, 71%, reported feelings of loneliness, up from 53% a year ago. That compares to 51% of light social media users feeling lonely, up from 47% a year ago.

Another reason younger people may feel more alienated could have to do with being at the bottom rung of the employment ladder.

Nearly two-thirds of workers who'd been at a job less than six months reported experiencing isolation, compared to just 40% workers who've been with a firm for 10 years or more.

Entry-level workers scored significantly higher on the Cigna Loneliness index than experienced workers, middle managers and executives. More than half felt there's no one at work they can turn to.

But it is just as lonely at the top of the ladder. Fifty-six percent of senior executives reported feeling there's no one they can talk to, with 69% saying that no one really knows them well.

"They're more isolated from other employees. If we think about the way to mitigate this - which is having coffee, having lunch with your co-workers - that's not a typical workplace culture for a lot of senior executives," said Cigna Chief Medical Officer Dr. Douglas Nemecek. "So, it's something that we have to think about and work on."

When it comes to gender differences at work, men appear to feel much more isolated than women. Forty percent of men reported feeling a general sense of emptiness when they're at work, compared to 29% of women.

Overall, 63% of men reported feelings of loneliness in this year's survey, a ten-point increase from a year ago. For women, the increase was not as sharp; 58% of women reported loneliness this year, up from 54% a year ago.

Why are insurers like Cigna so focused on loneliness now?

"It typically comes from - just like everything in healthcare - you follow the dollar," said Greer Myers, Turn-Key Health CEO and a member of the Coalition to End Social Isolation & Loneliness.

The Trump administration has given Medicare plans greater flexibility to focus on the impact of social isolation on the health of older adults. Researchers from AARP and Stanford University found that the government spends more than $6.7 billion annually on additional medical costs for Medicare recipients who lack social contact.

The hope is that by addressing some of the so-called social determinants of health that contribute to isolation among seniors, Medicare can reduce spending on poor health.

"Everybody has always known isolation is a problem ... and people are figuring out how to deal with these particular issues as they affect the larger healthcare environment," said Myers.

Cigna researchers estimate that employees who feel socially isolated miss work as much as five times more than their connected co-workers due to stress, and are twice as likely as to think about quitting their jobs.

The insurer is advising companies to do greater outreach about mental health counseling to help workers deal with stress. It also has expanded virtual mental health services to make accessing care more convenient and attractive for younger workers.

Employers should also look for ways to promote greater in-person communication among workers, and programs that foster more connections like affinity groups and volunteer activities.

The study found that people who get more time interacting face to face with others at work feel less lonely or alienated. More than half of remote workers who telecommute, 58%, reported feeling left out at work.

So, is anybody feeling connected and not lonely at work? It turns out that older workers are the least lonely.

Baby Boomers and workers older than 72 are the most likely to feel that they generally have people they can turn to at work and really understand them, with only 18% reported feeling alienated on the job.

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Loneliness is on the rise and younger workers and social media users feel it most, Cigna survey finds

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It is often said that it's lonely at the top, but loneliness on the job is a growing issue well beyond the corner office. American workers are feeling more isolated, and younger workers are experiencing loneliness more so than their older co-workers, according to a new Cigna study.

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As psychologists worry that the coronavirus pandemic is triggering a loneliness epidemic, new Harvard research suggests feelings of social isolation are on the rise and that those hardest hit are older teens and young adults.

In the recently released results of a study conducted last October by researchers at Making Caring Common, 36 percent of respondents to a national survey of approximately 950 Americans reported feeling lonely "frequently" or "almost all the time or all the time" in the prior four weeks, compared with 25 percent who recalled experiencing serious issues in the two months prior to the pandemic. Perhaps most striking is that 61 percent of those aged 18 to 25 reported high levels.

"I was surprised at the degree of loneliness among young people," said Richard Weissbourd, a psychologist and senior lecturer at the Harvard Graduate School of Education (HGSE) who helped lead the research. "If you look at other studies on the elderly, their rates of loneliness are high, but they don't seem to be as high as they are for young people."

The unsettling statistic is even more troubling when combined with June data from the Centers for Disease Control and Prevention showing that 63 percent of young people reported experiencing substantial symptoms of anxiety and depression. "It's a group that we are really concerned about," said Weissbourd, who suspects several factors are at work.

Older teens and young adults may be particularly susceptible because they are often transitioning from their "inherited families to their chosen families," said Weissbourd, meaning they lack important connections to those who can "be critical guardrails against loneliness." Students in college may be struggling to fit in and feel homesick, while those not in school can feel disconnected from important social groups or communities. Young people are also often making critical decisions about their professional and personal lives and relationships, which can add to the stress and sense of isolation, he said.

"If every person who's in pretty good shape can make a commitment to reaching out to one person they are concerned might be lonely once a week, that would be a good thing."

- Richard Weissbourd, psychologist, senior lecturer at the Graduate School of Education

The new report also points to the way such feelings can lead to a downward spiral. Many young people who reported serious loneliness also said they felt as if no one "genuinely cared" about them. The survey also suggests that lonely people often feel they're reaching out or listening to other people more than other people are reaching out or listening to them. "These things can become self-defeating," said Weissbourd. "When you feel like you're trying hard while other people are not trying hard, or you feel like you're going to get rejected again, you withdraw, which increases your loneliness and your anxiety about social situations."

Weissbourd and his team argue that eliminating loneliness requires a robust social infrastructure. Schools can be important points of intervention, they suggest, where teachers can be trained to connect parents to each other and to ensure every student is connected to a school adult. Doctors should also be asking about loneliness during annual physicals, helping connect patients who are struggling with social supports; high schools, colleges, and senior centers should focus on connecting young people with the elderly; and employers should check in with employees about whether they are lonely and provide them with resources that support connection. To further reduce the stigma associated with loneliness, the authors also recommend the creation of national, state, and local campaigns that stress the importance of maintaining social ties, and reassure those suffering that it's OK to seek help.

"We need public education that removes the stigma of loneliness and really tries to alleviate the shame," said Weissbourd, "because shame can also be self-defeating and cause you to avoid social situations or hide your true feelings in ways that make meaningful connections with others very hard."

Weissbourd said he and his colleagues consider combating loneliness a moral imperative in an increasingly "hyper-individualistic society," where many people often choose to focus on the well-being of their small circle of family and friends.

"We're making the case that there's a moral matter in terms of our community health, and that those of us who are in a position to do so should try to reach out to people who may be lonely. If every person who's in pretty good shape can make a commitment to reaching out to one person they are concerned might be lonely once a week, that would be a good thing."

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Young adults hardest hit by loneliness during pandemic, study finds

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As psychologists worry that the coronavirus pandemic is triggering a loneliness epidemic, new Harvard research suggests feelings of social isolation are on the rise and that those hardest hit are older teens and young adults.

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Feeling Despair, Loneliness or Alienation? This Might Help...

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How Society Makes Us Feel Lost By Alienation

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Read and share this infographic and spread the word about ways that may help foster healthy aging.

Everyone needs social connections to survive and thrive. But as people age, they often find themselves spending more time alone. Being alone may leave older adults more vulnerable to loneliness and social isolation, which can affect their health and well-being. Studies show that loneliness and social isolation are associated with higher risks for health problems such as heart disease, depression, and cognitive decline.

If you are in poor health, you may be more likely to be socially isolated or lonely. If you are socially isolated or feeling lonely, it can put your physical and mental health at risk. Adults who are lonely or socially isolated are less healthy, have longer hospital stays, are readmitted to the hospital more often, and are more likely to die earlier than those with meaningful and supportive social connections.

What is the difference between loneliness and social isolation?

The number of older adults age 65 and older is growing, and many are socially isolated and regularly feel lonely. The coronavirus outbreak in 2020 brought even more challenges due to health considerations and the need to practice physicaldistancing.

Loneliness and social isolation are different, but related. Loneliness is the distressing feeling of being alone or separated. Social isolation is the lack of social contacts and having few people to interact with regularly. You can live alone and not feel lonely or socially isolated, and you can feel lonely while being with other people.

Older adults are at higher risk for social isolation and loneliness due to changes in health and social connections that can come with growing older, hearing, vision, and memory loss, disability, trouble getting around, and/or the loss of family and friends.

How can feeling lonely or being isolated affect older adults' health?

People who are socially isolated or lonely are more likely to be admitted to the emergency room or to a nursing home. Social isolation and loneliness also are associated with higher risks for:

Spread the word about social isolation

View the Social Isolation and Loneliness Outreach Toolkit for social media images and posts, animated graphics (GIFs), educational materials, and more.

People who are lonely or socially isolated may get too little exercise, drink too much alcohol, smoke, and often don't sleep well, which can further increase the risk of serious health conditions.

People who are lonely experience emotional pain. Losing a sense of connection and community can change the way a person sees the world. Someone experiencing chronic loneliness may feel threatened and mistrustful of others.

Emotional pain can activate the same stress responses in the body as physical pain. When this goes on for a long time, it can lead to chronic inflammation (overactive or prolonged release of factors that can damage tissues) and reduced immunity (ability to fight off disease). This raises your risk of chronic diseases and can leave a person more vulnerable to some infectious diseases.

Social isolation and loneliness may also be bad for brain health. Loneliness and social isolation have been linked to poorer cognitive function and higher risk for dementia, including and especially for Alzheimer's disease. Also, little social activity and being alone most of the time may contribute to a decline in the ability to perform everyday tasks such as driving, paying bills, taking medicine, and cooking.

Need help with social isolation or feeling lonely?

The Eldercare Locator connects the public to services for older adults and their families. This resource seeks to provide assistance for a wide range of issues affecting older Americans, including social isolation and loneliness.

Call the Eldercare Locator at 800-677-1116 or visit https://eldercare.acl.gov/ to get connected today.

For additional resources on older adults and social isolation and loneliness visit, Expand Your Circles: Prevent Isolation and Loneliness As You Age (PDF, 4.75M).

How can you know your risk for loneliness and social isolation?

Those who find themselves unexpectedly isolated due to the illness of a loved one, separation from friends or family, loss of mobility, worsening vision or hearing problems, disability, or lack of mobility or access to transportation, are at particular risk of loneliness and social isolation.

You also may be at greater risk if you:

Live alone

Can't leave your home

Had a major loss or life change, such as the death of a spouse or partner, or retirement

Struggle with money

Are a caregiver

Have psychological or cognitive challenges, or depression

Have limited social support

Have trouble hearing

Live in a rural, unsafe, and/or hard-to-reach neighborhood

Have language barriers where you live

Experience age, racial, ethnic, sexual orientation, and/or gender identity discrimination where you live

Are not meaningfully engaged in activities or are feeling a lack of purpose

People with hearing loss may find it hard to have conversations with friends and family, which can lead to less interaction with people, social isolation, and higher rates of loneliness.

How can you talk with your doctor about loneliness and social isolation?

If you are feeling isolated or lonely a lot of the time, you may want to tell your doctor or health professional. Talking about your health with your doctor means sharing information about how you feel physically, emotionally, and mentally. Describing your symptoms can help your doctor identify the problem.

Make sure to bring up your concerns. For example, let your doctor know about any major changes or stresses in your life, such as a divorce or the death of a loved one. A doctor who knows about your losses is better able to understand how you are feeling. They can make suggestions that may be helpful to you.

Be open and honest with your doctor about your health habits and what's happening in your life. It will help them to understand your medical conditions and emotional health more fully and recommend the best treatment options for you. Learn more about talking with your doctor.

How can you stay connected with friends and family?

Since Carla started having trouble with her vision, she had to give up driving and travels less often. But she still enjoys spending time with her three grandchildren, even though she lives in Maryland and they live across the country in California. Carla reads stories to them on video chat and catches up on how they are doing on social media. She also stays in touch with friends through email and weekly phone calls. Carla feels much happier knowing that she can stay connected with others.

There are things you can do to help protect yourself or a loved one from the negative effects of loneliness and social isolation. First, it's important to take care of yourself. Try exercising, eating healthy, getting enough sleep (7 to 9 hours), and pursuing activities you enjoy to help manage stress and stay as mentally and physically healthy as possible.

Read and share this infographic and help spread the word about staying connected to combat loneliness and social isolation.

It's also important to stay active and connect with others. People who engage in meaningful, productive activities they enjoy with others feel a sense of purpose and tend to live longer. For example, helping others through volunteering helps you feel less lonely and allows you to have a sense of mission and purpose in life, which is linked to better health. Studies show activities like these may help boost your mood and improve your well-being and cognitive function.

Here are some other ideas to help you stay connected.

Find an activity that you enjoy, restart an old hobby, or take a class to learn something new. You might have fun and meet people with similar interests.

Schedule time each day to stay in touch with family, friends, and neighbors in person, by email, social media, voice call, or text. Talk with people you trust and share your feelings. Suggest an activity to help nurture and strengthen existing relationships. Sending letters or cards is another good way to keep up friendships.

Use communication technologies such as video chat, smart speakers, or even companion robots to help keep you engaged and connected.

If you're not tech-savvy, sign up for an online or in-person class at your local public library or community center to help you learn how to use email or social media.

Credit: Victoria Ruvkun

Consider adopting a pet if you are able to care for them. Animals can be a source of comfort and may also lower stress and blood pressure.

Stay physically active and include group exercise, such as joining a walking club or working out with a friend. Adults should aim for at least 150 minutes (2 1/2 hours) of activity a week that makes you breathe hard.

Introduce yourself to your neighbors.

Find a faith-based organization where you can deepen your spirituality and engage with others in activities and events.

Check out resources and programs at your local social service agencies, community and senior centers, and public libraries.

Join a cause and get involved in your community.

Tips For staying connected if you are living alone with dementia

If you or a loved one has dementia and lives alone, family members, friends, or other caregivers may be able to help in different ways.

Identify a person you trust, such as a neighbor, who can visit regularly in-person or via a video call and be an emergency contact.

Learn about home- and community-based support and services from social service agencies, local nonprofits, and Area Agencies on Aging.

Stay connected with family and friends through video chats, email, and social media. If you're not tech savvy, ask for help to learn.

Talk with others who share common interests. Try a support group online or in person. Maybe your community has a memory café you can visit - a safe place to enjoy activities and socialize for people living with memory loss and their families and caregivers.

Check out this resource to learn more about loneliness and social isolation and take a quiz to see if you might be at risk for loneliness or social isolation: Expand Your Circles: Prevent Isolation and Loneliness as you Age (PDF, 4.75M).

You may also be interested in

For more information about loneliness and social isolation

NIA Alzheimer's and related Dementias Education and Referral (ADEAR) Center
800-438-4380
adear@nia.nih.gov
www.nia.nih.gov/alzheimers
The NIA ADEAR Center offers information and free print publications about Alzheimer's and related dementias for families, caregivers, and health professionals. ADEAR Center staff answer telephone, email, and written requests and make referrals to local and national resources.

This content is provided by the NIH National Institute on Aging (NIA). NIA scientists and other experts review this content to ensure it is accurate and up to date.

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Loneliness and Social Isolation - Tips for Staying Connected

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Staying connected can help prevent loneliness and social isolation and protect your mental health and physical health! Learn about risk factors and ways to help you stay connected.

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Loneliness - University Counseling Center - Grand Valley State University

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Loneliness is a state of mind that becomes distressing when the perception that one’s social needs are not being met by the quantity or especially the quality of one’s social relationships Since loneliness is a state of mind, being physically alone is not necessarily a sufficient condition to experi…

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What are synonyms for Alienation you can think of?

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What are synonyms for Alienation you can think of?

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Justin Bieber & benny blanco - Lonely (Clean - Lyrics)

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Chord Overstreet - Hold On (Lyric Video)

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Lil Nas X - THATS WHAT I WANT (Clean - Lyrics)

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Joy Again - Looking Out for You (Lyrics)

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Stephanie Beatriz - Waiting On A Miracle (From "Encanto")

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Simple Plan - I'm Just A Kid (Official Video) [HD]

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Calum Scott - Dancing On My Own (Official Video)

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The Beatles - The Beatles - Eleanor Rigby (From "Yellow Submarine") [Official Music Video]

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Taylor Swift - All Too Well: The Short Film

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How Much a Dollar Cost (Clean) - Kendrick Lamar (feat. James Fauntleroy & Ronald Isley)

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Some Guys Have All The Luck - Rod Stewart

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Old Dominion - My Heart Is A Bar (Lyrics)

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How are people alienated according to these songs?

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How are people alienated according to these songs?

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How could people feel alienated at school?

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How could people feel alienated at school?

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How could people feel alienated at home?

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How could people feel alienated at home?

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How could people feel alienated at work?

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How could people feel alienated at work?

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"We have a lot more in common than we think"

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"We have a lot more in common than we think"

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"We are all incredibly different but we each bring something new to the table"

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"We are all incredibly different but we each bring something new to the table"

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"Social media works to divide us rather than bring us together"

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"Social media works to divide us rather than bring us together"

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Dermot Kennedy - Days Like this (lyrics)

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How do you know the difference and what things you should worry about more than others?

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How do you know the difference and what things you should worry about more than others?

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About the Creator

Max Hamilton, MD, FRCP, (d. 1988) was a senior lecturer in psychiatry at the University of Leeds in England. He was also president of the British Psychological Society and received the Paul Hoch Prize for Distinguished Psychiatric Research from the American Psychopathological Association in 1980. Dr. Hamilton's research focused primarily on psychometrics and clinical statistics.

To view Dr. Max Hamilton's publications, visit PubMed

Have feedback about this calculator?

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Max Hamilton, MD, FRCP, (d. 1988) was a senior lecturer in psychiatry at the University of Leeds in England. He was also president of the British Psychological Society and received the Paul Hoch Prize for Distinguished Psychiatric Research from the American Psychopathological Association in 1980. Dr. Hamilton's research focused primarily on psychometrics and clinical statistics.

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Andrew Solomon: Depression, the secret we share

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"The opposite of depression is not happiness, but vitality, and it was vitality that seemed to seep away from me in that moment." In a talk equal parts eloquent and devastating, writer Andrew Solomon takes you to the darkest corners of his mind during the years he battled depression.

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Turn your wounds into wisdom.” — Oprah Winfrey

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Turn your wounds into wisdom.” — Oprah Winfrey

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“The caterpillar grows wings during a season of isolation. Remember that the next time you’re alone” - Mandy Hale

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“We must accept finite disappointment, but never lose infinite hope.”-Martin Luther king Jr.

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“The hardest walk is walking alone, but it's also the walk that makes you the strongest.”

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“The hardest walk is walking alone, but it's also the walk that makes you the strongest.”

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Weight Training May Help Ease Anxiety (Published 2020)

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A basic program of lunges, lifts, squats and crunches eased anxiety levels in healthy young men and women.

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Strength training has benefits that go way beyond bulking up. It revs up your metabolism, prevents disease, makes you stronger, lowers blood pressure and helps you sleep better. There's also evidence to prove that weight and strength workouts can actually help reduce back pain. But that's not all. Strength training's psychological pros include zapping stress, boosting self-confidence and controlling depression.

Despite the myths, weight training won't make you Schwarzenegger-esque - unless you really want it to. From lateral raises to push-ups, the point is to develop strength, not bulk. For the best results, incorporate a mix of weight lifting (using free weights and exercise machines in your gym) and body-strengthening exercises (using your own weight as resistance) for a healthy back and happy mind.

If you're struggling with a bad back and need to lower your stress levels, here's why you should start getting strong:

Blasting stress with strength

It's not just yoga that increases your mental health and wellbeing. Pumping iron has all kinds of psychological benefits. Your body will be flooded with feel-good endorphins, boosting your mood and decreasing anxiety. The yogic technique of mindfulness is also at play when strength training: the intensity and focus of functional movements make it impossible to let your mind stray to anywhere but the present moment. More reps, less fret.

Due to the near-instant results seen in weight training, you'll also be able to feel the difference in your muscles after just one session. If you're usually one to shy away from seemingly intimidating weights machines, this progress is a massive confidence booster. The happiness that comes with weight lifting doesn't come from a number on the scale - it comes from looking in the mirror and seeing your body becoming more and more sculpted. That kind of empowerment is priceless.

Welcome weights, bye bye back pain

Chronic back pain can deter you from doing any strenuous activity. Weight training and strengthening exercises can help build up your back muscles, keeping your spine moving as it should. Weak back muscles, abdominal muscles or poor posture can make you more susceptible to back strain. Focusing on strengthening your core and you'll lead to less back pain in the long run. If you are going to concentrate on just one area for maximum results, a scientific study in the Journal of Physical Therapy Science suggests that focusing on the deep trunk muscles (the ones we use for spine stability) can alleviate chronic low back pain the most effectively.

This is especially important in combatting the muscle loss that occurs with the ageing process. By increasing your range of motion, boosting bone density and conditioning your muscles, strength training can lessen the blow of injuries. It can make day-to-day functional tasks - such as lifting, squatting or climbing stairs - a lot easier.

Uncover more articles here.

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How strength training can help relieve stress & back pain

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Strength training has benefits that go way beyond bulking up. It revs up your metabolism, prevents disease, makes you stronger, lowers blood pressure and helps you sleep better. There's also evidence to prove that weight and strength workouts can actually help reduce back pain. But that's not all.

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Want to quiet your racing mind? Take it to the gym: Weight training can help relieve your anxiety, a new meta-analysis in the journal Sports Medicine suggests.

That's what researchers concluded after crunching the numbers from 16 previous studies on 922 participants. The lifting routine varied in each study, but ranged from two to five days per week for an average of 11 weeks, and included either lifting at moderate intensity-about 50 to 80 percent of your one-rep max-or high intensity, or above 80 percent of your one-rep max.

After completing the lifting program, the participants reported significant improvement in their anxiety symptoms. Healthy people-those without a physical or mental illness-received an even greater boost from pumping iron.
Two Types of Resistance Training:
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It's no surprise that exercise in general calms your raging mind, but most of the research in the past has linked the effects to cardio options, like running or cycling. And that may be because aerobic exercise boosts the production a protein in your brain called brain-derived neurotrophic factor, or BDNF, which can help your brain resist stress, as we reported in the past.

This analysis, however, concludes that the anxiety-reducing effects of lifting is similar to that you'd get doing your cardio-welcome news for guys who'd rather push some weight rather than hit the treadmill.

The researchers aren't sure exactly how lifting helps your brain, but they believe it may have to do with both the social and physiological effects of pumping iron. Lifting often has a social component, which can help ease stress, they write. But it also may help regulate monoamine neurotransmitters in your brain-including dopamine and serotonin, which play a role in mood. (Here are six other ways your brain benefits when your body is in great shape.)

Want to get started? These are the best workouts that will help you relieve stress. (You can also try The 21-Day MetaShred, the at-home workout from the Men's Health that will help you build muscle and burn fat.)

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Can't Stop Stressing? This Is the Workout For You

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Want to quiet your racing mind? Take it to the gym: Weight training can help relieve your anxiety, a new meta-analysis in the journal Sports Medicine suggests. That's what researchers concluded after crunching the numbers from 16 previous studies on 922 participants.

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How do you deal with stress? If you're like most people, you probably have a mixed bag of tools. Some are healthy, like taking a day off or getting a massage, and some are not so healthy, like eating sweets or drinking too much. It's a good idea to have a variety of ways to reduce tension so you always have something to reach for (besides those chips or glass of wine) that offers relief.

Exercise is one of the best ways to ease stress and anxiety ﻿﻿ while giving you a sense of confidence and mastery when other parts of your life feel out of control. These workouts offer you new ideas for reducing stress.

Higher intensity cardio is great for stress reduction because your body releases endorphins, feel-good hormones that boost your energy and mood.﻿﻿ Interval training helps relieve stress by allowing you to work at higher intensities for shorter periods of time, making the workout effective and efficient.

1. Choose any activity you like (running, walking, etc.)

2. Warm up for 5-10 minutes

3. Increase intensity (adding hills, incline, resistance and/or speed) so that you're working at Level 7-8 on this perceived exertion scale for 30-60 seconds.

4. Reduce intensity and recover for 2 or more minutes

5. Repeat intervals for 20 or more minutes

What's the one thing that causes the most stress in your life? Okay, maybe your mother-in-law is on your list, but being too busy is probably at the top.

Circuit training can help you save time in your workouts. By combining exercises and moving quickly, you get fit and get more done in less time. As a bonus, the variety of exercises keeps your mind and body engaged, making your workouts more fun.

1. Choose 8-10 exercises, mixing ​compound moves, like squats and pushups with cardio moves, like jogging in place or power jacks

2. Perform each exercise, one after the other, for 30-60 seconds

3. Repeat for 1-3 circuits

4. End with a cool down

Strength Training

You may not think of lifting weights as a way to reduce stress, but it's another form of exercise that gives you an outlet for the buildup of tension and stress.﻿﻿ When you lift weights, you not only strengthen your body, you build confidence and self-worth. That mental and physical strength makes life easier and that alone eases stress.

1. Choose a weight you can lift 10-16 times for each exercise

2. Do each exercise for 1-2 sets of 10-16 reps, focusing on your form

3. Lift weights at least twice a week for best results

Kickboxing

If you allow stress to build up without letting off steam, you end up feeling irritated and angry enough to take it out on people who don't deserve it (even though the woman who cut you off on the freeway really did tick you off). Kickboxing is great for getting out your aggressions in a healthy way while feeling strong, powerful and in control. It also burns lots of calories and increases endurance.

Ideas for getting started with kickboxing:

Kick, Punch & Crunch

Tracey Staehle's Strike Zone

Check with your local health club or martial arts studio for kickboxing classes

Put on some music and combine your own kicks and punches for a homemade workout

When you're stressed, one way to calm down is to simplify your life. You may not be able to quit your job or give your kids away, but what about your workouts? When you're overbooked, the last thing you need is a workout that requires packing a bag, driving to the gym and slogging through a routine you're not enjoying.

Walking is a great way to simplify your workouts while reducing stress. You can breathe fresh air, get away from your problems and move your body all at the same time.

1. Put on a comfortable pair of athletic shoes

2. Go outside and begin walking briskly

3. Relax your shoulders, let your arms move in a natural rhythm and breathe deeply

4. Keep walking for as long as you can

5. Don't forget to come back home

When you're at the office listening to your boss drone on endlessly, or come home to see the lovely picture your child fingerpainted on the wall, what do you do? Yes, strangling someone may come to mind, especially when even the idea of calming down seems out of reach. However, taking a time-out to stretch may be just what you need to relax your mind and body.﻿﻿

Find a 5-minute block of time and try each stretch below, holding each one for 15-30 seconds and breathing deeply. Focus on what you're doing and enjoy how the exercises feel.

Torso Stretch

Seated Hip Stretch

Shoulder Shrug

Standing Lower Back Stretch

Child's Pose

While sweating it out is great for stress, slowing down with yoga is another option simply because it combines so many stress-reduction techniques in one activity.﻿﻿ Yoga is relaxing, like stretching workouts, but it takes you further with a focus on breathing, mind-body connection, meditating and, of course, stretching tight muscles. All you need is a few minutes and a few basic exercises.

Try it: Perform each move listed below 5-8 times. Hold the last Corpse pose for several minutes.

Pilates is like yoga in that it focuses on breathing, connecting to your body and improving how you carry yourself, making it a great choice for stress relief. Pilates also strengthens the core and the pelvic floor, which makes you stronger for other activities in your busy day. Just a few minutes with some fundamental exercises offers a distraction from daily worries and a chance to focus on your body.

Try it: Start with basic Pilates moves, and mastering these moves will strengthen your core and give you a strong foundation for more difficult exercises:

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults. Front Physiol. 2014;5:161. doi:10.3389/fphys.2014.00161

2. Aylett E, Small N, Bower P. Exercise in the treatment of clinical anxiety in general practice - a systematic review and meta-analysis. BMC Health Serv Res. 2018;18(1):559. doi:10.1186/s12913-018-3313-5

3. Strickland JC, Smith MA. The anxiolytic effects of resistance exercise. Front Psychol. 2014;5:753. doi:10.3389/fpsyg.2014.00753

4. Lin K, Wang W, Jiang R, Xiong Y, Zhao D. Evaluation of residual stress distribution and relaxation on in situ TiB₂/7050 Al composites. Materials (Basel). 2018;11(5):706. doi:10.3390/ma11050706

5. Shohani M, Badfar G, Nasirkandy MP, et al. The effect of yoga on stress, anxiety, and depression in women. Int J Prev Med. 2018;9:21. doi:10.4103/ijpvm.IJPVM_242_16

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The Best Ways to Exercise Your Stress Away

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How do you deal with stress? If you're like most people, you probably have a mixed bag of tools. Some are healthy, like taking a day off or getting a massage, and some are not so healthy, like eating sweets or drinking too much.

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-How does working out effect your mental health?
-Biologically speaking, why does working out make you feel better?
-Are there negative effects to working out?
-How could the protagonist in your book benefit from this coping mechanism>

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Individuals cope with the reality of their lives by trying to make sense of irrational thoughts and feelings. In the novel “Obsessed” by Allison Britz, the narrator suffers from OCD and uses her obsessive behaviors to cope with her own reality. Allison believes that stepping on cracks in the sidewalk will give her cancer, only when she throws away her food will this “diagnosis” go away. Allison herself begins to question her logic, wondering why the cracks cause cancer and “… who am I sacrificing food too?”. Many, like Allison, deal with the reality of their lives by trying to understand their fears and thoughts.

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I believe alienation is an act of feeling a certain way (loneliness). Alienation occurs when a person withdraws or becomes isolated from their environment or from other people. People who show symptoms of alienation will often reject loved ones or society. They may also show feelings of distance and estrangement, including from their own emotions. Alienation is a powerful feeling of isolation and loneliness, and stems from a variety of causes. Alienation may occur in response to certain events or situations in society or in one's personal life.

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Things that can cause the feeling of alienation in society are the feeling that you don’t fit in, or that doing something
will cause something else to happen. In the book, Allison has OCD, and as a result she associated random things
with the consequence of getting brain cancer. Allison chooses not to eat, or else she will get brain cancer, and as
a result, her friend Maddie comes up to her and says that “‘…things have really gotten weird yesterday and today.”’.
This shows that her OCD is starting to show up and people are noticing it. Later on while Allison is running behind
Maddie and her other friends, Jenny and Rebecca, she sees that “…Maddie is speaking fast, gesturing her emotions. They’re talking about me, obviously.” She feels alienated because she thinks that her friends just having a conversation
is her friends talking about her behind her back.

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https://docs.google.com/document/d/1xfjxXxi7DbFEYZJ2q1HdpE4S268d5YiqKGEedPRuzck/edit

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Create a new document and edit with others at the same time -- from your computer, phone or tablet. Get stuff done with or without an internet connection. Use Docs to edit Word files. Free from Google.

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“ Everyone who had made me feel so awful for so long. I wanted to see them take a stand, face the lawyers questions, look at me in the eye. I wanted them to feel what I had, do you know exactly what it was that I had experienced“.