Under the Hard Hat

Tag: Mental health

  • Mental health programs every construction company should offer

    Mental health programs every construction company should offer

    Construction workers face some of the toughest job conditions out there: long hours, physical strain, and high-pressure deadlines that don’t leave much room to pause and breathe. When mental health takes a hit, it impacts safety, teamwork, and the working environment. Construction companies that provide mental health programs for worker support are far more likely to see a productive and happy workforce.

    Quick look:

    • Prioritizing mental well-being in construction reduces burnout, improves safety, and strengthens teamwork across the board. It also saves lives.
    • Strategies like EAPs, peer support, and wellness funds show crews that their mental health is valued, not just their output.
    • Normalizing conversations, protecting privacy, and offering support during work hours encourage participation and break stigma.
    • Healthy minds lead to fewer accidents, higher morale, and more committed and consistent crews.

    Why mental health programs are important for employee wellness and productivity

    Close up of man complaining about mental health problems at a support group meeting.

    When companies make space for emotional well-being, they create a ripple effect that touches everything from attendance to team dynamics. Here are a few of the benefits of incorporating mental health programs to support your workforce.

    • Reduces absenteeism and turnover: When workers have access to mental health resources, they’re less likely to call in sick due to stress, anxiety, or exhaustion. It also shows employees the company has their back, which helps with long-term retention, especially in an industry where skilled labor is already hard to find.
    • Creates a stronger safety culture: A clear head is a safer one. Mental fatigue, distraction, and emotional overload can lead to serious accidents on-site. Supporting mental health means having more alert and focused workers who are more likely to follow safety protocols and less likely to take risks.
    • Improves morale and job satisfaction: Construction jobs can be isolating, repetitive, and stressful. When mental health is prioritized, workers feel respected and valued, not just for what they build, but for who they are.
    • Boosts productivity and engagement: Mentally healthy teams are more collaborative, communicative, and invested in their work. They can handle challenges with more resilience and show up with greater consistency.
    • Lowers risk of burnout and substance misuse: Unchecked stress can spiral into burnout, and in some cases, unhealthy coping mechanisms like alcohol or drugs. Proactive mental health support can catch these issues early and connect workers with help before it reaches a crisis point.

    7 employee mental health programs and strategies to improve well-being

    A strong mental health program doesn’t have to be complicated; it just has to be thoughtful and accessible. Construction companies that put real options on the table show their crews that mental wellness matters just as much as physical safety. Here are a few practical ways to build a healthier, more supportive jobsite.

    1. Have safety ambassadors

    Often, workers don’t feel comfortable approaching HR or management directly with a mental health concern. That’s where peer support can make all the difference. Safety ambassadors are trained team members who serve as a trusted point of contact for individuals seeking someone to talk to or assistance in connecting with resources.

    2. Offer discretionary funds on healthcare spending

    Mental health support should be flexible. By allowing employees to use HSA dollars or company-funded wellness credits toward therapy sessions, mental health apps, or stress-reducing tools, companies demonstrate their willingness to invest in more than just the basics.

    3. Provide resources for quitting alcohol and smoking

    Construction jobs are known to be stressful, and some workers turn to smoking or drinking as a way to cope. Offering support programs, like access to addiction counselors, cessation tools, or wellness coaching, helps tackle root causes instead of just the symptoms.

    4. Create employee assistance programs (EAPs)

    EAPs give employees confidential access to mental health professionals, legal guidance, and financial counseling. These programs are especially valuable because they’re free to the employee and can be used at any time, without requiring approval from a manager.

    5. Offer PTO for mental health days

    Everyone needs a break now and then, but not everyone feels comfortable saying they need one. Offering designated mental health days sends a clear message: it’s okay to take time off to reset, even if you’re not physically sick.

    6. Offer mental health workshops on emotional regulation

    Short, focused workshops on stress management, emotional regulation, and resilience can help workers build the skills to handle tough days on the job and in life. These sessions are even more effective when tailored to the realities of construction work.

    7. Send out anonymous screenings for mental health checks

    Not everyone will speak up when they’re struggling, but that doesn’t mean they aren’t looking for support. Digital mental health screenings can be a powerful tool for quietly checking in, helping employees connect with resources before problems escalate to violence.

    How to encourage employee participation in 5 easy steps

    Even the best mental health programs won’t make an impact if no one uses them. For construction workers, who may be used to pushing through stress or staying quiet about personal struggles, encouraging participation starts with building trust, reducing stigma, and making support easy to access.

    Business team voting concept, smiling african coach leader and diverse employees group raise hands up engaged in volunteering making unanimous decision participate in corporate presentation training.

    1. Normalize the conversation

    Change starts at the top. When leaders openly discuss stress, burnout, and the importance of mental health, it encourages everyone to do the same. Whether it’s a foreperson mentioning the availability of support at a morning meeting or a company-wide message about Mental Health Awareness Month, consistent, open dialogue helps make mental health a normal part of the safety conversation.

    2. Communicate programs clearly and often

    If workers don’t know what’s available, they won’t use it. Put up posters in break rooms and trailers, include mental health tips in toolbox talks, and send simple, clear reminders through text or email. You can also train peer champions, respected crew members who can talk casually with coworkers and point them toward resources.

    3. Protect confidentiality

    Trust is everything. Make it clear that EAPs, screenings, and any mental health conversations are private and won’t be shared with supervisors or coworkers. Knowing they can speak freely without judgment or career consequences goes a long way.

    4. Offer programs during work hours

    If workers have to choose between getting paid and getting help, support will always take a backseat. Make programs accessible during shifts, whether it’s a lunchtime workshop, on-site counselor visits, or allowing time off for appointments, so participation doesn’t come at a cost.

    5. Get feedback and adjust

    The best programs evolve. Check in with your crew regularly through anonymous surveys, small group chats, or one-on-ones to find out what’s working, what’s not, and what they wish they had. This not only improves the programs, it shows you’re listening.

    Bottom line

    Mental health programs can serve as a lifeline. For construction companies, providing mental health support for workers means fewer accidents, better teamwork, and a culture where people feel safe showing up as their whole selves. By normalizing the conversation, companies can lay the groundwork for stronger, healthier crews on and off the jobsite.

    Want more tips on building a safer, more supportive workplace in construction? Subscribe to our newsletter for updates, resources, and fresh ideas delivered straight to your inbox.

  • Mental health resources for executives: Workshops, programs, and classes

    Mental health resources for executives: Workshops, programs, and classes

    Executives in the AEC industry are often overwhelmed by long hours, constant pressure, and frequent travel. Mental health resources for executives like executive coaching, psychotherapy, and mindfulness workshops can help leaders manage stress and lead more effectively. The program that is most effective depends on the mental health condition an executive is struggling with and the personal preferences they have. In this article we cover the four best mental health resources for executives, what each resource provides, and when to use them.

    Quick look:

    • Long hours, high stakes, and constant travel put AEC executives at serious risk for burnout and mental health challenges
    • Tailored support like executive coaching, therapy, and mindfulness programs help leaders build resilience and clarity
    • Programs that combine mental wellness with leadership development offer proactive solutions for sustained performance
    • Prioritizing executive mental health creates stronger leadership, healthier teams, and more successful project outcomes

    The hard facts about mental health in executive positions

    Being an executive in the construction industry can be as exhausting as it is rewarding. While leadership roles come with great responsibility and opportunities, the toll they take on mental health is just as real.

    Longer work hours

    Executives in construction are working long hours, often exceeding typical office hours to oversee complex projects and team coordination. A study by the Harvard Business Review shows that CEOs work an average of 62.5 hours per week, nearly 50% more than the typical 40-hour workweek. With project deadlines and client expectations constantly looming, there’s little time left to decompress.

    Pressure to perform

    The stakes are high in construction, where every decision affects the outcome of multimillion-dollar projects. Executives are under constant pressure from investors, clients, subcontractors, and employees. This constant need to perform can lead to chronic stress and feelings of isolation, making it harder to manage both the business and personal challenges that come with leadership.

    Burnout is a growing concern as a direct result of this pressure. A 2023 Deloitte survey found that 70% of executives are considering leaving their roles in search of positions that offer better mental health support. 

    Time away from home

    Leadership in construction often requires frequent travel to job sites, managing teams across different time zones, and being available at all hours. This means less time for family, rest, and personal relationships. Over time, this disconnect can wear down even the most resilient leaders, impacting their mental and emotional well-being. As a result, many executives in construction find themselves disconnected from their family, which only adds to the strain already put on by the job demands.

    How mental health resources can help corporate executives avoid burnout

    Burnout occurs over a long period of time as sleepless nights compound and pressures from work mount. The resulting symptoms begin with brain fog, short tempers, and the feeling that you’re just trying to survive another day. This feeling often builds until it’s too late and exhaustion leads to burnout. However, it doesn’t have to be this way.

    With the proper mental health resources, corporate executives can regain control over their life. Whether it’s learning how to structure their schedule with boundaries or finding a hobby to decompress, tools are available to manage stress before it turns into something more serious. 

    Mental health coaching

    And it works. According to a study published in the Journal of Medical Internet Research, virtual coaching has shown significant positive impacts on mental health and psychological well-being. The study found that participants experienced notable improvements in areas like stress management, resilience, life satisfaction, emotional regulation, self-awareness, and social connection throughout the coaching program. When support systems are in place, executives lead with confidence and a renewed sense of purpose.

    Top 4 mental health resources for corporate executives

    When it comes to managing the demands of high-level leadership, not all mental health resources are created equal. The most effective ones are tailored specifically to the unique pressures executives face—like high-stakes decision-making, long hours, and constant accountability. Here are some top options that go beyond the basics.

    1. Executive mental health programs

    Several programs designed for construction industry leaders go beyond traditional therapy by incorporating holistic support such as nutritional counseling, fitness coaching, and burnout prevention strategies. These comprehensive approaches recognize that mental health is about fostering resilience across all aspects of an executive’s life.

    For instance, Skanska offers mental health first aid training to help leaders recognize stress and burnout signs, equipping them with the tools for better mental health management. This initiative not only focuses on emotional well-being but also includes stress management techniques, fitness, and wellness strategies aimed at preventing burnout in high-pressure roles.

    Turner Construction, another leader in the construction sector, has partnered with employee assistance programs (EAPs) that offer executives coaching, counseling, and fitness resources tailored to address work-related mental health challenges. Their EAP program focuses on providing confidential counseling services for stress, decision fatigue, and work-life balance, helping leaders stay resilient in their demanding roles. Additionally, Turner has partnered with Wellness Workdays to improve its wellness initiatives, offering on-site health coaching and preventive screenings. 

    If you’re looking for something more hands-on to develop your coaching, the Center for Executive Coaching offers a valuable resource for leaders in construction. This program blends leadership development with emotional intelligence and mindfulness training, equipping executives with proactive strategies to manage stress and improve decision-making. 

    2. Psychotherapy

    Psychotherapy provides a safe, confidential space for executives to work through their challenges. It offers an opportunity to manage anxiety and the emotional hurdles that come with high-level leadership, helping construction executives gain clarity and emotional balance in the face of intense demands.

    A particularly useful form of therapy for executives is Cognitive Behavioral Therapy (CBT). CBT helps individuals identify and reframe negative thought patterns that contribute to stress and anxiety, giving leaders practical tools to cope with challenging emotions and high-pressure situations. For construction executives, where decision-making and leadership are constantly tested, CBT offers a proactive, hands-on approach to mental health that not only helps manage stress in the moment but also supports long-term resilience.

    Both online and in-person therapy options are widely available, providing the flexibility needed for busy executives who may be frequently on job sites or traveling. Online platforms like Talkspace and BetterHelp offer virtual sessions, providing mental health support wherever it’s needed, while in-person therapy provides a more personal touch for those who prefer face-to-face interactions. 

    3. Mindfulness workshops

    Mindfulness workshops are gaining traction among construction industry executives as an effective tool to manage stress and enhance performance. By integrating mindfulness techniques into their daily routines, executives can gain better control over their reactions, sharpen decision-making skills, and develop a more balanced approach to leadership. Studies show that regular practice enhances emotional regulation, which is essential for construction leaders who are constantly managing teams, clients, and complex projects. 

    4. Group meditation classes

    For construction executives, group meditation classes offer a unique opportunity to manage stress while also fostering a sense of community. These guided sessions provide a structured environment where leaders can practice mindfulness, center their thoughts, release tension, and recharge mentally.

    Meditation has been proven to significantly reduce stress, improve concentration, and enhance emotional well-being—key factors for high-pressure leadership roles. A study published in the Journal of Occupational Health Psychology examined the effects of a mindfulness meditation app on work stress and well-being. The intervention group, which engaged in daily meditation, reported significant improvements in reductions in distress and job strain. They also reported enhanced perceptions of workplace social support compared to the control group. For construction executives, this can be an invaluable tool for maintaining mental clarity in high stress situations.

    What sets group meditation apart from individual practice is the sense of community it cultivates. Sharing experiences and providing mutual support can help alleviate the isolation many leaders feel, especially when they are tasked with managing large teams. 

    Why mental health should be a priority for executives

    The demanding nature of construction leadership often leads to burnout without proper support. Executives who have access to mental health resources are better equipped to handle the stress of their roles, which leads to clearer thinking, smarter decisions, and more effective leadership, all critical for managing complex construction projects.

    Moreover, investing in mental health resources can significantly reduce absenteeism and turnover. Executives who feel supported and empowered to manage their mental health are less likely to take extended sick leave or resign due to stress. Research by Gallup shows that companies prioritizing employee well-being experience lower turnover rates and higher productivity. 

    Bottom line

    Executive roles in the AEC industry are undeniably demanding with long hours. This makes mental health resources for corporate executives not just a luxury, but a necessity. Leaders who care for their own mental health inspire their teams to do the same, creating a positive ripple effect across the entire organization and leading to better project outcomes and a healthier work environment.

    Want to stay ahead in leadership? Subscribe to our newsletter for expert tips and resources that support your mental well-being.

  • Under pressure in construction: How workplace stress impacts your heart health

    Under pressure in construction: How workplace stress impacts your heart health

    Stress in industries like engineering, construction, and architecture isn’t just a temporary inconvenience—it can have lasting effects on overall health, particularly on the heart. Chronic stress has been linked to higher risks of cardiovascular issues like hypertension and heart disease, making it crucial to address it early. Taking steps to understand and manage stress protects one’s well-being and helps one stay focused, productive, and healthier in the long run.

    Quick look

    • Stress is a natural response, but chronic stress in high-pressure jobs, such as construction and engineering, can significantly harm cardiovascular health.
    • Demanding roles in the AEC industry, particularly those involving tight deadlines or on-site challenges, are linked to an increased risk of heart disease.
    • Stress impacts performance and productivity, making management essential for health, safety, and project success.
    • Practical strategies like prioritizing sleep, taking breaks, and setting technology boundaries can help reduce workplace stress.

    The reality of stress

    Stress is a normal part of AEC work, whether navigating tight project timelines, dealing with safety risks on-site, or managing client expectations. In small doses, stress can push you to perform well under pressure. However, stress wears down your body and mind when it becomes a constant companion. Chronic stress leads to a cascade of issues, including fatigue, anxiety, high blood pressure, and a weakened immune system—factors that can endanger both personal health and job performance.

    Recognizing the tipping point between manageable and harmful stress is critical for professionals. In an industry where precision, safety, and deadlines are paramount, understanding your stress triggers is the first step toward protecting your health and improving outcomes.

    Good vs. bad stress

    Not all stress is harmful. Eustress—positive stress—can motivate you to hit deadlines or innovate solutions for complex design or construction challenges. It’s the kind of stress that helps a project manager juggle multiple responsibilities or a site supervisor maintain focus under pressure.

    Distress, on the other hand, occurs when stress becomes overwhelming or unrelenting. This can leave you feeling helpless and drained, physically and mentally. In an industry where mistakes can have serious consequences, distress jeopardizes your health and the safety and success of your projects. Balancing these forms of stress is crucial for AEC professionals, who often face high-stakes work environments.

    How stress affects the cardiovascular system

    Chronic stress triggers your body’s “fight-or-flight” response, releasing hormones like cortisol and adrenaline. These hormones are helpful during immediate challenges, like managing a sudden on-site issue. However, when stress is constant, it results in persistently elevated blood pressure and inflammation, which increase the risk of cardiovascular events such as heart attacks and strokes.

    For AEC professionals, long hours, irregular schedules, and demanding physical tasks often exacerbate these risks. Stress can also lead to unhealthy coping mechanisms, such as skipping meals, poor diet choices on-site, or excessive reliance on caffeine, further straining your cardiovascular system.

    Higher risk for CV complications

    An estimated 211,000 construction workers in the U.S. have been diagnosed with cardiovascular disease, according to the American Heart Association. These roles often require intense physical labor, navigating challenging environmental conditions, and managing high-pressure deadlines in demanding work environments.

    For those working in AEC, the combination of physical demands, safety concerns, and deadline pressure creates a perfect storm for chronic stress. These factors, compounded by insufficient recovery time, weaken the body’s ability to heal, increasing vulnerability to long-term health complications.

    Additionally, chronic stress weakens the body’s ability to repair itself, making it harder to recover from minor cardiovascular issues before they escalate. The prolonged release of stress hormones like cortisol contributes to increased blood sugar levels and inflammation, both of which are key risk factors for heart disease.

    Impact on performance and productivity

    In the AEC industry, where precision and teamwork are critical, stress can harm your health and undermine performance. Chronic stress reduces focus, decision-making ability, and emotional resilience, leading to burnout and strained workplace relationships. This can result in costly mistakes, missed deadlines, and increased turnover, affecting individual and organizational success.

    Work stress and heart health: The study

    Research continues to reveal the profound impact of job-related stress on heart health, with studies indicating a strong connection between chronic stress and long-term cardiovascular issues. A study published in the Journal of the American Heart Association found that individuals experiencing prolonged workplace stress were at a significantly higher risk for heart disease later in life. This risk was particularly evident in high-pressure occupations where deadlines, responsibility, and physical demands create sustained stress.

    Who is most at risk?
    Men in high-stress jobs, such as construction workers, first responders, and corporate executives, are particularly vulnerable. Male workers in these environments are not only more likely to experience high blood pressure but also face an elevated risk of heart attacks and strokes. This is often compounded by unhealthy coping mechanisms, such as smoking or poor dietary habits, which exacerbate the strain on the cardiovascular system.

    Can the damage be reversed?
    The good news is that proactive stress management can mitigate many of these long-term health impacts. Techniques like regular exercise, mindfulness, and workplace policies that promote work-life balance have reduced stress-related cardiovascular risks. For example, companies encouraging open communication and flexible scheduling have reported lower stress levels and improved heart health among employees.

    Top tips to manage workplace stress

    Managing stress on the job is critical for your overall health and productivity. Here are practical tips to help you recognize stressors, set boundaries, and build healthier habits.

    Awareness

    The first step in managing stress is identifying the root causes. Pay attention to situations or tasks that trigger anxiety or frustration. Keep a journal or use a stress-tracking app to recognize patterns and understand how these stressors affect your mood, energy, and physical health. Awareness allows you to address stress proactively rather than reacting to it.

    Prioritize sleep

    A lack of sleep worsens stress, disrupts cognitive function, and increases the risk of heart disease. Aim for 7–9 hours of quality sleep each night. Create a bedtime routine, avoid screens before bed, and limit caffeine in the afternoon to promote restful sleep. Rested employees are not only healthier but also more focused and efficient.

    Turn off technology

    Work-related technology can blur the lines between professional and personal time, leaving little room for recharge. To prevent burnout, set boundaries by disconnecting from work-related devices after hours. 

    Schedule breaks

    Regular breaks throughout the day can improve focus and reduce stress. Even a 5–10 minute walk, stretch, or mindful breathing exercise can lower your heart rate and clear your mind. Breaks are not unproductive; they’re essential for maintaining stamina and clarity.

    Open communication

    Stress often stems from unrealistic expectations or overwhelming workloads. Speak openly with your manager or team about your challenges and seek support when necessary. Transparent communication fosters a supportive workplace culture, ensuring stress doesn’t spiral into a bigger issue.

    Tailored coping mechanisms

    Everyone copes with stress differently, so find strategies that work best for you. Mindfulness techniques, such as meditation or deep breathing, can help calm your mind. Regular exercise, such as yoga, running, or weightlifting, is another excellent way to combat stress. Hobbies, whether creative or physical, also offer a meaningful escape.

    Other strategies

    • Healthy diet: Fuel your body with nutritious foods like fruits, vegetables, and whole grains to maintain steady energy levels. Avoid overconsumption of caffeine or sugary snacks that can worsen stress.
    • Support networks: Lean on friends, family, or colleagues for emotional support. Talking through challenges can provide relief and perspective.
    • Professional help: If stress becomes overwhelming, consider speaking with a therapist or counselor. Professional guidance can offer personalized tools to manage your mental health effectively.

    Bottom line

    Workplace stress isn’t just a personal issue—it’s a health risk that can affect performance and longevity, especially in high-stress industries like construction, engineering, and architecture. Chronic stress impacts the cardiovascular system, productivity, and overall quality of life. Recognizing and managing stress proactively is essential for success and well-being.

    Take control of your stress by prioritizing self-care, setting boundaries, and fostering open communication at work. 

    For more tips and insights tailored to AEC professionals, subscribe to our newsletter and follow us on LinkedIn to stay ahead of workplace challenges while protecting your health.

  • Inside the construction industry’s battle with mental health

    Inside the construction industry’s battle with mental health

    There are many reasons to love working in the construction industry, but the long hours, unpredictable employment cycles, harsh working conditions, and physically demanding tasks can take their toll. Compound these conditions with stigma and substance abuse, and you have the perfect recipe for mental health struggles. 

    Addressing the risk factors for mental health issues will mean implementing structural policy changes, shifting ingrained norms, and having some tough conversations. 

    Quick look

    • The construction industry has the second-highest rate of suicide. 
    • 78% of workers say they don’t talk about mental health due to stigma.
    • Factors contributing to poor mental health in construction include stressful work environments, accidents and injuries, addiction, and stigma around discussing mental health issues. 
    • Employers can improve mental health by implementing supportive policies, increasing education and awareness, and creating healthy worksites.
    • Employees can improve mental health by breaking the stigma, having open conversations, and being open to accessing help when needed. 

    Mental health risks in construction

    In the past few decades, the construction industry has made significant commitments towards protecting the physical health of its workers. In 1910, New York passed the first worker’s compensation law; in 1937, the Golden Gate Bridge construction project was the first to require hard hats; and in 1970, the Occupational Health and Safety Act was passed nationwide. 

    Protecting mental health in the construction industry, however, has not received the same focus despite the debilitating and sometimes fatal effects of mental health issues like stress, anxiety, and depression. 

    80% of construction workers say they’ve experienced a mental health issue, and the construction industry currently holds the dubious distinction of having the second-highest suicide rate out of all major industries, second only to mining.

    While mental health issues can’t be prevented by wearing a hard hat, they can be reduced significantly by addressing contributing factors to mental health issues in the construction industry.

    Stressful work environments 

    Construction work is physically and mentally demanding. It involves backbreaking labor that often occurs outdoors or in unfinished structures, which means enduring blazing heat in summer and freezing temperatures and conditions in winter. 

    Projects are often competitive and high-pressure, and require being away from family and friends for long periods of time. The uncertainty of seasonal and cyclical job cycles means you never quite know if you’ll still be working a few months down the road.

    All of these conditions are stressors that can easily lead to anxiety and depression and, over time, erode mental health.

    Addiction

    To deal with long hours, intense physical labor, and pain from injuries, both old and new, many workers turn to drugs and alcohol. According to the National Survey on Drug Use, 15% of American construction workers have a substance use disorder, with over 16% reporting drinking heavily in the past month and over 11% reporting illicit drug use within the past month.

    Self-medicating with drugs and alcohol can lead to addiction, shame, and a cycle of highs and lows that can feel impossible to escape from.

    Accident and injury

    Even with advancements in construction safety, there is still a persistent risk of serious injury from things like falls, heavy machinery accidents, dropped objects, and electrocution. 

    In 2022, the construction industry reported 169,000 workplace injuries (and this number is likely much higher since 25% of workers say they’ve gotten hurt on the job and not reported it). 

    Not only is it stressful to work with the risk of injury hanging over your head, but getting hurt on the job can mean time away from work, lost income, reduced mobility, and an increased risk of addiction as a way of dealing with chronic pain. Your mind and your body are intricately connected—when physical health suffers, mental health does, too. 

    Stigma

    With intense cultural pressure to be tough, stoic, and in control, men are much less likely to seek out support for mental health issues—and 90% of the construction industry is male. This means that a construction site is one of the least likely places to hear someone not only admit to having a tough time but reach out and ask for help, too.

    A 2021 poll conducted by the American Psychiatry Association reported that just 18% of those in the construction industry said they’d openly discuss mental health with coworkers, and only 17% said they’d open up to supervisors. Over three-quarters of respondents said the reason for their silence was the stigma around talking about mental health.

    Feeling like you have to suck it up and grind it out means suffering in silence, but it doesn’t need to be that way.

    4 ways to prioritize worker mental health

    It’s everyone’s responsibility on a job site to keep each other safe—this includes mental health. Employers and employees must work together to address mental well-being and create a healthy environment where people can share, heal, and recover.

    1. Top-down focus on mental health 

    One of the most effective ways for the construction industry to address mental health is by ensuring that managers, supervisors, and foremen are empowered to support the well-being of their crews.

    Without company policies that actively encourage workers to ask for help, employees who are trying to improve their mental well-being can feel like they’re fighting an uphill battle. 

    How to take action:

    • Educate, empower, and equip. Ensure employees are educated about mental health, empowered to advocate for themselves and their coworkers, and equipped with the resources they need to access or offer help when needed.
    • Reduce stressors. Implement structural policies for paid time off, adequate breaks, timely communication about future employment, and safe site conditions. Poor mental health is often a result of workplace stressors, and these should be reduced whenever possible.
    • Avoid lip service. We all know the feeling of sitting through a meeting where a company extolls the virtues of doing one thing while continuously doing the opposite. Hosting seminars about the importance of mental health without providing the policies or resources to back it up can leave employees feeling frustrated.  

    2. Offer and access mental health resources

    Human beings aren’t meant to go through life alone, and this is true for even the most macho construction worker. You wouldn’t hesitate to ask a coworker to help you move a hefty steel beam—why struggle on your own when life gets too heavy?

    If you’re a manager or supervisor, make sure your workers understand when to ask for help and how to do it, and remove as many financial and logistical barriers as you can. 

    How to take action:

    • Educate. Offer up-to-date information regularly about when to ask for help, how to recognize warning signs of poor mental health, and how to offer support to someone who seems to be struggling.
    • Provide resources. Provide access to free employee counseling, including sessions that can be conducted virtually or over the phone. It’s much easier to accommodate long hours or changing locations when employees know they can log into a video counseling session or chat on the phone. 
    • Offer support. Ensure that workers are supported, not penalized, for prioritizing their mental health.
    • Make use of what you have. Take advantage of any resources that are offered—they won’t work if you don’t use them! Remember that it may take some time to find the right counselor or treatment for you.

    3. Create a healthy work environment

    You can’t change many of the most challenging aspects of construction, like the physical demands or the weather, but there are many ways you can ease the mental toll they take on yourself and others.  

    How to take action:

    • Prioritize site safety and advocate for healthy working conditions. Preventing injury and illness means reducing the likelihood that physical health issues will spiral into struggles with mental health.
    • Keep it positive. It might sound trite, but cultivating a culture of positivity can have a huge impact on mood and mental health. Notice when things go right, compliment a job well done, and make sure everyone on your job site knows that they matter. 
    • Promote balance. Encourage a healthy work-life balance with regular breaks, time off to recharge between projects, and room for hobbies, friends, and a life outside of work. 

    4. Read between the lines

    If your strategy for addressing mental health issues starts with an employee or coworker coming to you and saying, “I’m struggling with my mental health,” you might be waiting a while.  

    Creating open, effective communication about mental health in construction requires raising awareness and offering resources, but it also requires a little reading between the lines. 

    In an industry so dominated by strict cultural and gender norms, you’ll be better equipped to support mental health if you get to know your crew and coworkers, notice changes in their mood or behavior, and listen to what may be going unsaid.

    How to take action:

    • Know what to look for. Understand what the symptoms of poor mental health can look like, including apathy, increased conflict, absenteeism, irritability, withdrawal, and changes in sleep, appetite, or mood.
    • Stay tuned in. Check in with coworkers regularly and notice how they’re doing. Someone might not come right out and say, “I’m feeling depressed,” but if they seem withdrawn, negative, low-energy, or simply not like their regular selves, it may be time to offer support.
    • Lead by example. Whether you’re the site manager or the lowest person on the totem pole, being open about your mental health struggles and successes can inspire others to do the same. This advice can be particularly important for those in leadership—when your workers see you taking mental health seriously, they’ll feel more comfortable doing so, too.       

    Building mental health together

    By working together, the construction industry has erected towering skyscrapers, created gravity-defying bridges, built sturdy homes for millions, and rebuilt entire cities after natural disasters. By harnessing that same tenacity, we can tackle mental health issues head-on.

  • How to implement a basic fatigue management plan to keep workers safe

    How to implement a basic fatigue management plan to keep workers safe

    The construction industry demands risky tasks and long hours from workers and site managers. With the physical demands required to perform daily, workers are at an increased risk of workplace fatigue on-site, putting worker safety in danger. Basic fatigue management plans can help workers limit the effects of workplace fatigue by managing working hour limits and limiting high-risk tasks near the end of the work shift.

    Quick look

    • Workplace fatigue in construction increases the risk of accidents, injuries, and fatalities, making fatigue management essential for job site safety.
    • Fatigue can stem from lack of sleep, burnout, or physical exhaustion, leading to slower reaction times, impaired judgment, and higher risk-taking behaviors.
    • Symptoms of workplace fatigue include reduced cognitive function, physical exhaustion, and increased errors, affecting communication and productivity.
    • Fatigue risk management plans (FRMPs) help mitigate workplace fatigue by establishing policies on shift work, work hours, and employee responsibilities.
    • Benefits of fatigue management include fewer accidents, better compliance with safety regulations, improved worker morale, and lower costs from safety violations.

    What is workplace fatigue? 

    Workplace fatigue refers to feelings of tiredness, sleepiness, or exhaustion in a work setting. It is often discussed in contexts of boosting workplace productivity, workplace safety, or lowering fatigue-related incidents. It’s a common safety risk in construction and other industries where physical safety is a top priority. 

    Workplace fatigue can result from factors entirely unrelated to sleep, like burnout and physical exhaustion, producing symptoms ranging from mild to dangerous on the job site. In contrast, effectively managing workplace fatigue brings benefits beyond feelings of alertness on site. Proper workplace fatigue management creates a ripple effect, meaning better safety standards, more productivity, and fewer injuries and fatalities. With the construction industry facing the second-highest rate of serious and fatal injuries each year, a basic fatigue management plan could mean the difference between life and death.

    Common symptoms of workplace fatigue 

    Workplace fatigue’s impact on the average job site is threefold, affecting construction professionals in the following ways: 

    Physically: Including physical exhaustion and restricted bodily function

    Mentally: Slowed cognitive functioning and reduced mental capacity 

    Subjectively: Personal feelings of sleepiness, tiredness, or drowsiness

    General symptoms in each state include:

    • Impeded communication skills
    • Slowed decision-making
    • Lowered productivity 
    • Less capacity to handle job site stress
    • Impaired memory and other cognitive functions
    • More errors in judgment
    • Slower reaction time
    • Inability to recall details 
    • Increased tendency to take risks
    • Inability to respond to changes in surroundings

    Why basic fatigue management is important for safety 

    fatigued worker in construction

    According to the National Safety Council’s Fatigue In Safety-Critical Industries report, 94% of construction employers feel the impacts of fatigue on their organization. With this impact comes 71% of employers experiencing productivity decreases and 45% seeing more safety incidents. 

    Some research suggests that losing even one night of sleep can impair a worker’s performance on the job nearly as much as consuming too much alcohol to drive legally. When fatigued, a worker’s judgment is impaired, their reaction time is slower, and they could even risk falling asleep. The dangers of fatigue also bring on a feeling of being invincible, causing workers to make decisions that put themselves and others at risk. These risks exist for everyone, from crane operators to envelope installers to those driving heavy machinery to and from the site. 

    Fatigue management for shift workers

    Fatigue management for shift workers is even more important as irregular sleep patterns due to odd working hours can lead to increased fatigue. Even for the most seasoned shift workers, the natural circadian cycle can keep them up during the day and asleep at night, making it difficult to get proper rest.

    Causes of fatigue for shift workers also include lack of rest for the body between shifts, short turnarounds from day to night shift, and poor sleeping conditions. For shift workers, including frequent rest breaks can be a way to offset some of the tiredness. However, implementing a full fatigue management plan will provide more ways for them to manage their fatigue.  

    How to implement a fatigue risk management plan in 6 steps

    Workplace fatigue affects the professionals in your organization regardless of shift schedule, role, contractor type, or place in the hierarchy. A proper fatigue risk management plan (FRMP) can be executed in six steps. 

    1. Create and document your plan to mitigate workplace fatigue

    A proper FRMP starts with a clear statement detailing a business’s commitment to improving fatigue risk management. It’s typically referred to as a policy, standard, or workplace practice. 

    Employees and managers should develop and review this document outlining the strategies used to formally manage health and safety risks associated with fatigue. Once understood and training completed, the FRMP should be signed by each employee and their accountable manager. 

    2. Identify high-risk tasks and jobs 

    The FRMP document should include a thorough section outlining the policy’s scope, including a statement of the tasks, roles, operations, and sites to which it applies. Some organizations have a unified FRMP that applies in any context, whereas others are more particular and develop different policies restricted to those performing safety-critical jobs and tasks. 

    The FRMP should also clarify which normal operations it applies to and how fatigue associated with shutdowns, emergency response, and turnarounds will be handled. 

    3. Establish roles and responsibilities 

    The FRMP will also detail the shared and siloed roles and responsibilities related to workplace fatigue for employees and managers. The employer is responsible for providing employees with the resources to work safely, including enough time off to achieve adequate sleep. 

    Employees are responsible for being fit for work, including using their off-time to get adequate sleep and rest. It also includes self-reporting when they’ve received insufficient sleep or feel otherwise excessively tired on the job. 

    4. Create a policy around shifts, working hours, and overtime hours

    The policy should also clarify what your organization deems to be a limit regarding: 

    • Maximum overtime hours
    • Monthly and weekly overtime
    • Minimum duration of rest between duties
    • Maximum number of consecutive night and day work
    • Maximum number of hours worked before a break

    Consider local and industry-specific regulations that must be met. Introduce more stringent procedures where applicable to reduce the risk of workplace fatigue further.  

    5. Create a training program for employees

    Training programs help employees understand safety procedures and empower them to get rest when needed. The last thing you want is a tough worker mentality in an industry already prone to serious injuries. Make sure to create a training program that focuses on educating employees on the organization’s objectives as outlined in the FRMP and prevents the development of a toxic work culture. 

    The training program should motivate employees to think about how fatigue impacts them, their colleagues, their families, and the greater organization. It should also encourage them to make changes to improve or maintain a proper sleep regimen and a generally healthy lifestyle. 

    The training format could be similar to in-house safety training, or organizations can consult a third-party training company to conduct the training on-site. A mix of active teaching and lecture-style training has proven effective for FRMP.

    6. Review success and adjust plans accordingly 

    Continue to foster open communication around workplace fatigue, allowing workers the comfort of self-reporting and keeping teams safe. A well-executed FRMP will show success incrementally and will build a stronger safety culture within your organization in the long term. 

    If worker fatigue fails to improve over months, revisit the plan and assess which elements need to be adjusted and reimplemented. 

    Benefits of implementing a fatigue management plan 

    basic fatique management planning

    Once you implement your fatigue management plan, you should see slow improvements after consistent monitoring. It may take time, but it will lead to better mental health for your workers and more on-site safety and productivity. Other benefits include:

    • Greater site awareness of fatigue issues
    • Improved ability to manage risk factors 
    • Better understanding of compliance legislation
    • Fewer fatigue-related injuries or incidents 
    • Boosted employee morale
    • Reductions in safety violation fines, thanks to reduced incidents
    • Fewer costs for the public

    Bottom line

    Being fatigued on the job leads to dangerous conditions for employees and their colleagues, as well as the organization at large. Worker fatigue is a major part of incidents, injuries, and deaths in the construction industry. Without a basic fatigue management plan, your organization could see its insurance rates raised and face heavy fines for safety violations. 

    By implementing an FRMP that includes establishing roles and responsibilities, policies regarding work hours, and a comprehensive training program, organizations can reduce fatigue risk and improve safety culture for the future. 

    Want to learn more about safety on the construction site? Subscribe to our newsletter and follow us on LinkedIn for the latest work tips in the AEC space. 

  • Breaking the silence: Suicide and guns in construction

    Breaking the silence: Suicide and guns in construction

    The construction industry has a problem no one talks about. Construction workers have a 1.75 times higher suicide rate than the general working population. Long hours, physical strain, job insecurity, and a culture that rewards toughness over vulnerability play a role. However, one factor stands out: access to firearms. Firearms are a prevalent method of suicide in the U.S., accounting for 54% of all gun deaths. Given that construction is a male-dominated industry with higher rates of gun ownership, firearms are likely a key factor, and their presence can turn a passing moment of despair into a fatal decision. It’s time to have an honest conversation about mental health, stigma, and the role of firearms in this crisis.

    Quick look

    • Construction workers face a suicide rate 2.4 times higher than the general workforce, with firearms playing a significant role in impulsive decisions.
    • A culture that values toughness over vulnerability discourages workers from seeking help, even as chronic pain, job insecurity, and substance use contribute to mental distress.
    • Guns are the leading method of suicide, with construction workers often having easy access, making moments of crisis more deadly.
    • Just as safety regulations prevent workplace accidents, mental health initiatives, and firearm safety measures can save lives in the industry.

    Suicide and guns in construction

    The construction industry faces a significant mental health crisis, with suicide rates alarmingly higher than in other sectors. In 2021, the suicide death rate for construction workers was 46.1 per 100,000 workers, compared to 19.5 per 100,000 in all industries—a rate 2.4 times higher.

    Male construction workers are particularly affected, with a suicide rate of 56 per 100,000 male construction workers in 2021, compared to 32 per 100,000 male workers in all industries. 

    In the United States, nearly six out of every ten gun deaths are suicides, and 85% of those are fatal. This trend is also observed among veterans, who constitute a notable portion of the construction workforce. In 2021, firearms were the method of suicide in 73.4% of male veteran suicide deaths.

    Several factors contribute to the high suicide rates in construction. The industry is predominantly male, and men are statistically more likely to die by suicide. Additionally, many construction workers are veterans, a group that experiences higher suicide rates than the general population. The high-stress environment of construction work, characterized by demanding schedules, physical labor, and job insecurity, further exacerbates mental health challenges.

    Addressing this crisis requires targeted mental health support, open discussions about mental well-being, and initiatives to reduce access to lethal means among at-risk populations.

    A culture of silence: Mental health in AEC

    In construction, toughness isn’t just expected—it’s a way of life. “For decades, workers have been told to ‘rub some dirt on it’ and get back to work, whether dealing with a broken bone or a bad day,” says Michele Daugherty, CEO of ABC, Central Florida Chapter. “If you twisted your ankle, it was like, ‘Thanks a lot, now we all have to work twice as hard.’ So when we’re not sensitive to physical ailments, we have a hard time with the unseen ones.” That mindset has left little room for open conversations about mental health, even as construction workers die by suicide at alarmingly high rates.

    The physical demands of the job take a serious toll. Years of heavy lifting, repetitive motion, and exposure to hazardous conditions lead to chronic pain and long-term injuries. Many workers turn to opioids or alcohol to manage pain, increasing their risk of addiction and worsening their mental health. Financial stress compounds the problem—seasonal layoffs, job insecurity, and unpredictable paychecks create instability that weighs heavily on workers.

    Unlike physical safety, mental well-being is rarely a priority on job sites. Many workers don’t know where to turn for help; even when resources exist, the stigma keeps them silent. “We all say, ‘Hey, how are you?’ and the answer is always, ‘I’m fine.’ But fine is the new F-word—because we’re all lying through our teeth.”

    The construction industry has made progress in workplace safety and injury prevention, but it’s time to extend that same commitment to mental health awareness and suicide prevention. Workers shouldn’t have to choose between staying silent and risking their lives.

    The role of guns: Accessibility and suicide risk

    In the U.S., guns are more than just weapons—they’re symbols of self-reliance, protection, and personal freedom. Many construction workers grow up around firearms, viewing them as an essential part of life. Daugherty described how deeply ingrained gun culture is in the U.S., particularly in rural areas. “I didn’t get dolls growing up—I got a shotgun,” she said. “When I moved out, I didn’t get a necklace. I got a handgun.” For many, firearms are as much a part of life as any other rite of passage, making it even harder to separate gun ownership from discussions about public health and safety. But while gun ownership is often equated with safety, the reality is starkly different—firearms drastically increase the risk of suicide.

    “People might not know that while doctors advocate for the needs of their patients, they also advocate for public health and safety,” said Dr. Najma Ahmed, a trauma physician and Surgeon-In-Chief at St. Michael’s Hospital in Canada who has treated countless gunshot wounds and campaigned tirelessly for stricter gun laws. “Gun control is statistically related to a decline in gun-related deaths. Stronger controls over legally purchased guns reduce the likelihood they’ll fall into the wrong hands.”

    The numbers back this up:

    While most job sites prohibit firearms, state laws vary. Some workplaces extend the ban to parking lots, but many do not, allowing workers to keep guns in their vehicles. That accessibility can be the difference between a passing moment of crisis and a permanent decision.

    Dr. Ahmed emphasized the importance of treating gun violence—including suicide—as a public health issue, not just a political debate. “When people died in massive numbers due to car collisions, we instituted seat belt laws. We get vaccinations to prevent measles and polio. Stricter gun laws follow the same preventative measures for public health and safety.”

    Just as safety harnesses and hard hats protect construction workers from falls, mental health initiatives and firearm safety policies can save lives. The industry needs to recognize that the right to own a gun should never supersede someone’s right to life.

    Prevention strategies

    Construction has built a safety culture around hard hats, harnesses, and OSHA training, but there’s still a long way to go when it comes to mental health. Suicide prevention needs to be treated with the same urgency as workplace injuries and fatalities—because the numbers don’t lie. More than 5,000 construction workers die by suicide each year, compared to 500 fatal job site accidents. Yet, as Michele Daugherty pointed out, the industry has strict training for physical safety but little to no mandatory education on mental health awareness.

    “We train OSHA 10 for 500 deaths a year, but where’s the training for the 5,000 suicides?” Daugherty asked. “We have federal OSHA reps, state OSHA reps, but nothing mandated to prevent these deaths. Why aren’t we screaming from the rooftops about this?”

    Making mental health a job site priority

    Leaders and employers must take proactive steps to ensure workers have access to mental health resources—not just a crisis hotline poster in the breakroom, but real, ongoing support. Some strategies include:

    • Mental health safety talks are part of daily or weekly site meetings.
    • Supervisor training to recognize warning signs of distress in workers.
    • Peer support programs create a culture where asking for help isn’t seen as a weakness.

    One of the most significant barriers to addressing mental health in construction is the stigma of admitting struggle. Encouraging open conversations about mental health at work can help break the silence and normalize seeking help. 

    Gun safety as suicide prevention

    Firearm access is a significant risk factor for suicide in construction, yet few companies acknowledge the role it plays. While some states have implemented suicide prevention laws focused on gun safety, such as waiting periods and safe storage requirements, these measures are often missing from workplace policies. A few evidence-based strategies that could make a difference include:

    • Encouraging workers to store firearms securely at home or in a trusted location during periods of distress.
    • Partnering with gun retailers or local law enforcement to offer voluntary firearm storage programs for workers who may be at risk.
    • Including gun safety education and suicide prevention training for construction employers.

    Research has shown that the majority of suicide attempts are impulsive, and limiting access to lethal means, even temporarily, can be lifesaving. Construction leaders can play a role by fostering workplace cultures that take suicide risk seriously and by advocating for policies that reduce easy firearm access in times of crisis.

    The cost of inaction

    The construction industry faces a significant challenge with high suicide rates among its workforce. The financial implications of suicide in the construction industry are substantial. A study focusing on the New South Wales construction sector in Australia estimated the cost of self-harm and suicide at approximately AU $527 million in 2010. This figure encompasses direct costs, such as medical expenses, and indirect costs, including lost productivity and retraining expenses.

    Beyond the financial burden, the human impact is profound. Each suicide represents a personal tragedy, affecting families, friends, and colleagues. The loss of a worker can lead to emotional distress among coworkers, decreased morale, and a sense of loss within the community. Just like job site safety regulations have saved countless lives, addressing mental health and firearm access can prevent tragedies before they happen. “We’ve changed industry standards before,” Daugherty said. “We need to do it again—because one life lost is one too many.”

    Bottom line

    Suicide has become an invisible job site hazard, and it’s time for the industry to treat it with the same level of urgency. Just as we protect workers from falls, heavy machinery accidents, and hazardous materials, we must invest in protecting their mental health.

    Companies have a responsibility to ensure that mental health is not an afterthought. That means:

    • Implementing job site mental health programs in the same way safety training is required.
    • Creating environments where workers feel safe speaking up about their struggles.
    • Enforcing policies that limit firearm access in crises, reducing impulsive suicide attempts.
    • Investing in employee well-being means having healthy workers and a stronger, more productive workforce.

    Construction is about building communities, but it’s also about building people—their careers, futures, and well-being. It’s time to build infrastructure and a support system for those who build it because every life lost is a preventable tragedy.

    Change starts with awareness. Join the movement to protect construction workers’ mental health. Subscribe to our newsletter and follow us on social media for insights, strategies, and resources that save lives.

  • The positive side of stress: Understanding eustress for trade workers

    The positive side of stress: Understanding eustress for trade workers

    Stress gets a bad rap, but not all stress is harmful. While chronic stress is often linked to health issues, eustress—also known as positive stress—can act as a driving force, helping you grow, learn, and thrive. From navigating life’s challenges to enhancing your mental and physical health on the job site, eustress is the kind of stress you might want more of.

    Quick look

    • Eustress, or positive stress, motivates growth, enhances focus, and improves performance while feeling manageable and within your control.
    • Unlike distress, which overwhelms and leads to exhaustion, eustress arises from challenges like starting a new job, learning a skill, or training for a goal.
    • Positive stress can turn negative if it lasts too long, exceeds your resources, or involves unrealistic demands, making rest and boundaries essential.
    • You can transform distress into eustress by reframing challenges, focusing on your strengths, breaking tasks into steps, and celebrating small wins.

    What is eustress?

    Eustress is a beneficial form of stress that inspires and motivates individuals to overcome challenges. It is typically short-term and feels within our control. It encourages us to focus our energy and enhances our performance. This kind of stress often leads to personal growth and satisfaction.

    Eustress vs distress: What’s the difference?

    Stress exists on a spectrum, ranging from positive to negative experiences. Eustress represents the positive end, where challenges feel manageable and motivating. Distress, on the other hand, occurs when stressors overwhelm your ability to cope, leading to anxiety and exhaustion. To give you a better idea, here are some examples of eustress:

    • Starting a new hobby
    • Making travel plans to a new destination
    • Participating in a sports competition
    • Getting married
    • Starting a new job
    • Working towards a fitness goal
    • Learning a new skill
    • Going on a challenging hike
    • Trying something you’ve never done before
    • Riding a roller coaster

    On the other hand, here are some examples of distress:

    • Experiencing job insecurity
    • Undergoing a serious illness
    • Facing relationship conflicts
    • Financial insecurity
    • Losing a loved one

    If you perceive the stress as manageable and enjoyable, chances are it’s a form of eustress. However, it’s important to understand individual differences when it comes to stress. Not everyone will perceive a stressor the same way. While riding a roller coaster is likely fun for most people, some may feel like it’s a life-threatening event due to fear. In this case, the stress turns from good to bad.

    This is where listening to your body becomes important to managing your stress. How do you feel under certain circumstances? Do you feel anxiety that feels overwhelming, or are you excited? Do you feel overwhelmed or challenged? Knowing the difference will help you navigate your stressors with intention and give you more control over how you feel.

    Health benefits of good stress

    Stress isn’t always bad for your health. Sometimes, it’s that little push you need to stay motivated, focused, and on track. Beyond motivation, stress also has some surprising benefits for your health.

    • Cognitive improvement: Eustress sharpens the brain’s ability to focus and enhances memory. When faced with a positive challenge, the brain produces small, manageable stress hormones like cortisol, improving problem-solving abilities and attention.
    • Building resilience: Facing and overcoming manageable challenges strengthens one’s ability to handle future stress. Eustress helps one develop coping mechanisms, making one more adaptable to adversity.
    • Boosting immunity: Short bursts of eustress have been shown to enhance your immune response. The key is that it has to be short and not chronic; otherwise, it often tips the scale and becomes bad for your health.
    • Emotional well-being: The excitement and sense of accomplishment from eustress improves your mood and outlook on life.
    • Physical health improvement: Stress from activities like exercise supports better heart health and increased longevity.

    How good stress can become bad stress

    Eustress can be a great motivator, but even positive stress has limits. When a situation’s demands start to feel overwhelming or unmanageable, eustress can quickly shift into distress. It’s like pushing your car’s engine too hard—what starts as a smooth ride can turn into burnout if you don’t know when to ease up.

    For example, taking on a challenging project at work can be exciting and rewarding, but if deadlines pile up or support is lacking, the same project can become a source of frustration and anxiety. Similarly, training for a big race might be energizing at first, but it can lead to physical exhaustion or even injury without proper rest and recovery.

    This shift from good to bad stress often happens when:

    • Stress lasts too long without breaks or recovery
    • Stress exceeds your resources, like time, energy, or support
    • You set unrealistic expectations or goals

    It’s important to recognize your limits and set boundaries to prevent eustress from turning into bad stress. Regular self-check-ins, prioritizing rest, and asking for help when needed can keep stress healthy and motivating.

    How bad stress can become good stress

    Not all bad stress has to stay negative. With the right mindset and strategies, you can turn distress into eustress—transforming overwhelming challenges into opportunities for growth and achievement. The key lies in how you approach the situation.

    Here are some practical ways to shift bad stress into something more beneficial:

    • Reframe your thinking: Instead of focusing on the problem, try seeing it as a challenge you can tackle. For example, a tight deadline at work might feel stressful, but it’s also a chance to prove your capabilities.
    • Focus on what you have: Remind yourself of the tools, skills, and support systems you already have to face the challenge. This can shift your perspective from feeling powerless to feeling empowered and prepared.
    • Break it into steps: Big tasks often feel overwhelming, but breaking them down into smaller, achievable goals makes them manageable and motivating.
    • Celebrate progress: Acknowledge the small wins along the way. Recognizing your efforts can motivate you and turn stress into a positive force.
    • Build recovery time: Balancing effort with rest ensures that even demanding situations stay within your capacity to handle.

    Implementing these steps can turn a stressful situation into a manageable one. It all starts with making it feel like you have some level of control, which begins with your mindset. Rather than falling victim to your circumstances, understanding that you always have a level of choice will empower you to tackle difficult moments and transform them into powerful opportunities for personal growth.

    Bottom line

    Stress doesn’t always have to be the enemy. Eustress, or positive stress, has the potential to improve your life by sharpening your focus, boosting resilience, and even strengthening your body. By recognizing the difference between good and bad stress, you can learn to embrace challenges that help you grow while managing the pressures that feel overwhelming.

    If you’re ready to learn more strategies to harness the power of positive stress and gain control over your health, subscribe to our newsletter and follow us on social media. You’ll get actionable health tips, science-backed insights, and inspiration on demand.

  • Emotional Freedom Technique (EFT): A simple tapping method for stress relief for construction professionals

    Emotional Freedom Technique (EFT): A simple tapping method for stress relief for construction professionals

    Emotional Freedom Technique (EFT), or tapping, is a unique mind-body practice designed to ease physical and mental stress. It’s especially useful for workers in architecture, engineering, and construction (AEC), who frequently face psychological and physical strain. Many workers turn to EFT to relieve anxiety, manage physical pain, and reduce symptoms from chronic health issues. Best of all, it’s completely free (and easy) to do!

    Quick look

    • EFT works by tapping on specific points on the body to release tension and calm the nervous system.
    • Tapping on acupressure points releases stored energy, signaling the brain to reduce cortisol and neutralize emotional intensity.
    • EFT includes five easy steps—identifying an issue, rating intensity, tapping through points, and re-assessing—to help you address physical and emotional problems on the go.
    • EFT tapping focuses on nine key acupressure points, each associated with different benefits, such as reducing feelings of insecurity and releasing shame.
    • Studies show EFT can reduce cortisol levels by up to 24% and lower anxiety intensity by 60% in a single session, providing measurable stress relief.

    Tap your way to mind-body balance

    The Emotional Freedom Technique (EFT), often known as tapping, blends psychological focus with the ancient practice of acupressure. The idea is simple: tapping on specific points on the body while focusing on a particular issue can release emotional blockages and restore balance in the body’s energy system. 

    This practice, rooted in Eastern medicine and modern psychology, encourages the body to let go of stress, anxiety, and physical discomfort. People use EFT not only as a tool for emotional support but also as a way to feel more in control of their mental and physical well-being.

    What happens when we tap?

    The body is thought to hold tension in certain areas depending on how we feel about a stressful situation. When you tap on a specific acupressure point while focusing on a troubling thought or feeling, the energy stored in that point is released and calms the body’s nervous system. It acts like a signal that tells the brain to reduce the production of stress hormones like cortisol. This response helps neutralize the emotional intensity connected to negative memories or stressors, creating a sense of relief and calm.

    5 steps to tap into the Emotional Freedom Technique

    EFT is a simple, five-step process that you can practice almost anywhere. By following these steps, you can begin to tap into the mind-body connection and work through emotional or physical issues.

    1. Identify the issue

    Start by focusing on a specific problem you want to address: a feeling, physical pain, or stress about an upcoming event. The more precise you are, the more effective the process will be. You want to ensure you only focus on one issue at a time to maintain clarity and effectiveness throughout the tapping process.

    2. Test the intensity

    Rate the intensity of your issue on a scale from 0 to 10, with 10 being the most intense. This step helps you track your progress as you move through the process.

    3. Setup

    Create a simple setup statement that acknowledges the problem while affirming self-acceptance. For example, “Even though I feel [issue], I deeply and completely accept myself.” Repeat this statement while gently tapping the side of your hand, also known as the karate chop point.

    4. Tapping sequence

    Continue the tapping sequence by lightly tapping each of the main points while focusing on the issue and feeling the associated emotions. Tap about 5–7 times before moving to the next point.

    5. Re-test the intensity

    After completing the sequence, take a deep breath and rate the intensity of your issue again. If the intensity hasn’t dropped, repeat the process until you notice a decrease.

    EFT tapping points

    EFT tapping focuses on nine acupressure points, each associated with different benefits. By gently tapping on these areas while concentrating on a specific issue, you can help the body release tension and restore emotional balance. Here are the main tapping points and what they support:

    1. Karate chop point: Located on the side of your hand, this point sets the stage for tapping by helping to establish focus and intention. It also promotes moving forward, letting go, and becoming happy in the present moment.
    2. Top of the head: Tapping here may promote calm and unity across the body and mind.
    3. Eyebrow: This point, found at the start of your eyebrow, is often used to relieve feelings of stress and anxiety.
    4. Side of the eye: Located at the outer edge of the eye, tapping here can help release resentment and anger and promote clarity and compassion.
    5. Under the eye: Tapping on the cheekbone below the eye is thought to ease worry, release fear and anxiety, and reduce tension.
    6. Under the nose: This point, found between the nose and upper lip, is commonly used to release shame or guilt.
    7. Chin: Located just below the lower lip, tapping here can address insecurity and promote confidence and self-acceptance.
    8. Collarbone: This point, situated an inch below the collarbone, is associated with releasing stress and grounding energy.
    9. Underarm: About four inches below the armpit, this point can help release guilt and worry and boost confidence.

    These points form the foundation of EFT, allowing for a holistic approach to managing emotional and physical discomfort. Moving through each one supports a full-body reset that encourages calm and clarity.

    Benefits of tapping

    EFT tapping offers a range of benefits for emotional and physical well-being. While EFT has been around since the 1980s, it wasn’t until a landmark 2012 study that the benefits were fully acknowledged. The study showed that participants who underwent a one-hour EFT session experienced a 24% reduction in cortisol levels, notably higher than the 14% reduction in those receiving traditional talk therapy or no treatment. It also showed a significant decrease in symptoms of anxiety and depression.

    Later studies have shown how this process works. The tapping helps engage the amygdala—the brain’s emotional processing center—helping to inhibit or promote the release of hormones that act on our body and promote relaxation. In this way, EFT supports the mind-body connection, allowing people to approach stressful situations or painful memories with a more clear and calm state of mind.

    Beyond the studies, EFT has shown promise in alleviating several other health problems and conditions, such as:

    • Relief from chronic pain
    • Improved stress management
    • Enhanced sleep quality
    • Decreased PTSD symptoms
    • Increased happiness
    • Decrease in phobia symptoms

    Bottom line

    EFT tapping offers a practical, research-backed approach to managing stress, anxiety, and even physical pain. It’s a great alternative health practice for workers in trades struggling to deal with their physical injuries and mental health challenges. With just five simple steps and an accessible technique, EFT allows anyone to actively engage in emotional and physical wellness. While it may not replace traditional therapy for everyone, EFT has proven it can be a powerful addition to a self-care toolkit, helping workers feel more balanced and in control.

    Ready to explore more ways to support your well-being? Subscribe to our newsletter for the latest insights on health and wellness and practical tools like EFT to keep you balanced daily.

  • Beating burnout: How to protect your mental health and well-being in high-stress construction jobs

    Beating burnout: How to protect your mental health and well-being in high-stress construction jobs

    Burnout doesn’t just leave you feeling physically drained—it can also seriously affect your mental and emotional well-being. When you’re burnt out, it can sap your motivation, make you irritable, and even lead to health problems like insomnia, headaches, and chronic fatigue. For those in demanding fields like construction, engineering, or architecture, the pressure to meet deadlines, manage high-stakes projects, and juggle long hours can increase the risk of burnout even more. By recognizing the early warning signs, prioritizing self-care, and creating a supportive work environment, you can take steps to protect your well-being. 

    Quick look

    • Burnout can impact your physical health and your emotional well-being, leading to irritability, lack of motivation, and fatigue.
    • High-pressure industries, such as construction, engineering, and architecture, are more susceptible to burnout due to their demanding workloads, tight deadlines, and long hours.
    • Early signs of burnout include exhaustion, detachment, and reduced performance. Preventive actions can address these early signs.
    • Self-care practices such as setting boundaries, taking regular breaks, and maintaining a healthy work-life balance are essential for preventing burnout.
    • Employers and employees both have a role in fostering a supportive work environment that prioritizes mental health. Wellness initiatives are a key factor in reducing burnout.

    The basics of burnout  

    Burnout is a state of physical, mental, and emotional exhaustion caused by prolonged stress. It manifests when demands consistently outweigh the resources and energy available to meet them. Burnout doesn’t just affect individuals—it can undermine team dynamics, project outcomes, and workplace safety. Burnout becomes a particularly pressing concern in industries like construction and engineering, where deadlines are tight and mistakes can be costly.  

    For workers in physically and mentally demanding trades, burnout’s impact extends beyond emotional fatigue. It can result in higher rates of absenteeism, increased job turnover, and even safety hazards on-site. Long hours, high-stakes projects, and an expectation to “push through” the stress often amplify the issue. Addressing burnout isn’t just about improving individual well-being; it’s essential for maintaining a safer, more productive workplace.  

    Sobering statistics  

    Burnout is alarmingly prevalent worldwide. According to the World Health Organization, 59% of workers globally report experiencing burnout. In the U.S., surveys reveal that 77% of professionals feel burned out in some capacity, with 27% citing it as a constant struggle.  

    The statistics are even more concerning in high-stress fields like construction, engineering, and architecture. The Construction Industry Alliance for Suicide Prevention reports that stress-related burnout contributes to mental health issues, including alarmingly high suicide rates—construction workers are four times more likely to die by suicide than the national average. Furthermore, a survey by Autodesk found that 70% of architecture and engineering professionals feel emotionally drained, citing relentless deadlines as a significant contributor. Addressing burnout in these trades is critical for worker health and industry stability.  

    How to know if you’re experiencing burnout  

    Emotional exhaustion  

    Emotional exhaustion is one of the earliest and most recognizable signs of burnout. It can cause you to feel constantly drained, irritable, or even detached from your work. For individuals in high-pressure jobs, this could mean dreading the start of each workday or struggling to maintain patience with coworkers and clients. Emotional exhaustion affects personal well-being and reduces the ability to collaborate effectively in team environments.  

    Physical fatigue  

    Burnout is often accompanied by chronic physical exhaustion. Even after a full night’s sleep, you might feel perpetually tired. This can manifest as headaches, muscle tension, or a general sense of sluggishness. For workers in physically demanding fields like construction, this fatigue can increase the likelihood of workplace injuries, as it reduces alertness and reaction time.  

    Reduced productivity  

    This chronic fatigue often leads to a noticeable dip in productivity. Tasks that were once straightforward may feel overwhelming, and meeting deadlines can become a constant struggle. Reduced efficiency often compounds the stress, creating a cycle where falling behind further exacerbates burnout symptoms. This can be particularly detrimental in industries where precision and timeliness are non-negotiable.  

    Detachment  

    Another common sign of burnout is feeling disconnected from work or colleagues. You may avoid team interactions or feel indifferent toward your job responsibilities. This emotional detachment often stems from prolonged stress and can create further isolation, making it harder to ask for help or seek solutions.  

    Increased cynicism  

    Burnout can breed negativity and cynicism. You may find yourself doubting your contributions or questioning the value of your work. For professionals in high-stakes fields, this mindset can lead to decreased motivation and a reluctance to engage with projects fully.  

    Health issues  

    Stress-related burnout doesn’t just impact mental health—it can lead to physical health problems. High blood pressure, digestive issues, and a weakened immune system are common outcomes. Over time, these health challenges can become chronic, further compounding the effects of burnout.  

    What causes burnout?

    1. Excessive workloads  

    One of the leading causes of burnout is being overwhelmed with an unmanageable workload. In industries like construction and architecture, projects often require long hours and constant multitasking. When workers feel they can’t keep up, stress accumulates, leading to exhaustion and reduced performance.  

    2. Lack of support  

    Feeling unsupported at work can exacerbate burnout. Whether it’s inadequate communication from supervisors or a lack of team collaboration, insufficient support leaves workers feeling isolated. This lack of support can increase mistakes, stress, and dissatisfaction in high-risk jobs.  

    3. Poor work-life balance  

    An unhealthy work-life balance is a major contributor to burnout. Long hours and the inability to disconnect from work can take a toll on mental and physical health. This is especially true in fields with tight deadlines or on-call expectations, where workers often prioritize job responsibilities over personal well-being.  

    4. Unrealistic deadlines  

    Tight or constantly shifting deadlines create an environment of perpetual stress. Workers may feel pressured to sacrifice quality for speed, leading to dissatisfaction and burnout. In architecture and construction, where precision is critical, unrealistic timelines can result in heightened anxiety and diminished morale.  

    Out with burnout  

    How to avoid burnout at home and in the workplace  

    Preventing burnout starts with striking a balance between work and personal life. At home, prioritizing rest, engaging in hobbies, and staying connected with family and friends can recharge mental energy. In the workplace, setting boundaries, such as not answering emails after hours, can help maintain a healthier balance. Practices like meditation or regular exercise are effective ways to manage stress.  

    Workplace adjustments are equally important. Breaking tasks into manageable chunks, setting realistic goals, and scheduling regular breaks can significantly reduce stress. Workers should feel empowered to communicate with supervisors about workloads or deadlines, creating a culture where asking for help is normalized.  

    What employers AND employees can do  

    Both employers and employees have roles to play in reducing burnout. Employers can provide resources like wellness programs, counseling, or stress management workshops. Creating an open-door policy where workers feel comfortable discussing their concerns without judgment is vital.  

    Employees should focus on time management, self-care, and proactive communication. Identifying when stress becomes overwhelming and seeking help early can prevent burnout from escalating. Collaboration between employees and employers fosters a supportive environment that prioritizes mental health.  

    Why focusing on workplace well-being is better for business

    Investing in workplace well-being doesn’t just benefit employees—it makes good business sense. Happier, healthier workers are more productive, creative, and engaged. Companies prioritizing mental health see lower turnover rates, reduced absenteeism, and improved team morale. Creating a supportive workplace culture ultimately leads to better project outcomes and a stronger reputation within the industry.  

    Bottom line  

    Burnout is a serious issue but can be managed with the right strategies. By recognizing the signs, addressing the root causes, and implementing solutions at both individual and organizational levels, it’s possible to create healthier work environments. 

    Like this and want more content like it? Subscribe to our weekly newsletter and follow us on social media for more insights on staying productive and safe in high-stress industries. 

  • A trades worker’s guide to getting started with breathwork

    A trades worker’s guide to getting started with breathwork

    Breathwork is a simple yet powerful practice that can help reduce stress, improve energy, and even boost your immune system. Whether you’re new to breathwork or looking to deepen your practice, we’ll explore what breathwork is, the science-backed benefits, and some of the best methods for beginners and seasoned practitioners.

    What is breathwork?

    Breathwork refers to various breathing exercises to improve mental, emotional, and physical health. These exercises focus on controlling the breath to achieve different outcomes, such as relaxation, increased focus, or emotional balance. Breathwork has roots in ancient practices like yoga and meditation, but it’s also supported by modern science. Techniques can vary from slow, deep breaths to rapid inhaling and exhaling patterns, and they can be done anywhere, making breathwork a flexible tool for improving overall well-being.

    5 science-backed benefits of breathwork

    1. Reduces stress and anxiety

    Breathwork has long been used as a tool to reduce stress and calm the mind. It works by engaging the parasympathetic nervous system, which is responsible for relaxing the body after a period of stress. Shifting the focus to your breath allows your body to slow down and disconnect from physical and mental stress triggers.

    The science: A 2017 study published in Frontiers in Psychology found that slow, deep breathing exercises reduce cortisol levels, the hormone related to stress. Another study from Science Direct revealed that breath-focused interventions significantly decreased anxiety symptoms in participants, making breathwork a promising approach for stress management.

    Try this: Box breathing is an effective technique for reducing stress. It involves inhaling for a count of four, holding the breath for four seconds, exhaling for four, and holding again. This cycle calms the nervous system and can be done anywhere.

    2. Improves energy and boosts immunity

    Practicing breathwork can help improve oxygen flow throughout the body, boosting energy levels and promoting better immune function. Oxygen reaches the cells more efficiently with deeper, more controlled breathing, enhancing the body’s natural defenses.

    The science: Research shows that breathwork can improve circulation and increase oxygen intake, which helps detoxify the body and boost energy. A study from BMC Complementary Medicine and Therapies suggests that certain breathwork techniques enhance physical health outcomes by improving immune functioning and managing pain. 

    Try this: Alternate nostril breathing, or Nadi Shodhana, is a yogic technique that increases energy levels by balancing oxygen intake through each nostril. This practice also calms the mind and helps the body feel more energized and focused.

    3. Lowers blood pressure

    One of breathwork’s lesser-known but highly impactful benefits is its ability to lower blood pressure. Slow, deep breathing triggers the parasympathetic nervous system, leading to a decrease in heart rate and relaxation of blood vessels.

    The science: According to a 2023 study, participants who practiced regular deep breathing exercises showed significant reductions in blood pressure compared to those who did not. Slow, controlled breaths help to dilate blood vessels, allowing blood to flow more efficiently, which lowers blood pressure naturally.

    Try this: The 4-7-8 breathing technique is ideal for lowering blood pressure. Inhale through your nose for four seconds, hold your breath for seven seconds, and then exhale through your mouth for eight seconds. Repeat this cycle for a few minutes to help relax your heart rate and lower blood pressure.

    4. Enhances focus and mental clarity

    Breathwork can also help sharpen your focus and improve mental clarity. Increasing oxygen flow to the brain can enhance cognitive function, boost concentration, and clear mental fog.

    The science: A 2016 study found that breathwork, particularly deep diaphragmatic breathing, can improve attention and reduce mind-wandering. The increased oxygen flow to the brain also supports better decision-making and problem-solving abilities.

    Try this: Bhramari Pranayama, also known as humming bee breath, is a great technique for clearing mental clutter and enhancing focus. In this practice, you inhale deeply and exhale while making a humming sound, which helps calm the mind and sharpen your focus.

    5. Supports emotional regulation

    Breathwork has more than physical benefits—it also helps regulate emotions. Deep breathing techniques create a sense of mindfulness, helping you remain centered and calm in emotionally charged situations.

    The science: A recent study found that breath-focused techniques improved emotional resilience and emotional regulation. By practicing breathwork, individuals were better able to manage feelings of anger, frustration, and sadness.

    Try this: Try the simple yet effective technique of belly breathing. Breathe deeply into your belly, letting it rise with each inhale and fall with each exhale. This technique is soothing and helps you stay grounded during emotional stress.

    Types of breathwork

    1. 4-7-8 breathing

    The 4-7-8 technique is a widely used breathing exercise for relaxation and stress reduction. You inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds. This method helps calm the nervous system, making it ideal for those dealing with stress or anxiety.

    2. Bhramari Pranayama

    Bhramari Pranayama, or “humming bee breath,” is a yoga technique where you create a humming sound while exhaling. This vibration helps soothe the mind and body, promoting a sense of calm and focus. It’s excellent for those who need to manage stress and improve concentration.

    3. Box breathing

    Also known as four-square breathing, this technique involves inhaling for four seconds, holding the breath for four seconds, exhaling for four, and holding again. It’s an excellent method for regulating the breath, reducing anxiety, and improving focus.

    4. Nadi Shodhana (alternate nostril breathing)

    Nadi Shodhana is a yoga practice that involves alternating your breath between the two nostrils. It is known for balancing the body’s energy, calming the nervous system, and improving mental clarity. This practice is often used to boost energy and focus.

    5. Diaphragmatic breathing

    This is also known as belly breathing, where you focus on breathing deeply into your diaphragm instead of shallow breaths into your chest. This technique helps with emotional regulation, lowers blood pressure, and promotes relaxation.

    How to incorporate breathwork into your day

    Incorporating breathwork into your daily routine doesn’t have to be complicated or time-consuming. Here are a few tips to help you get started:

    Schedule time 

    The best way to ensure breathwork becomes part of your routine is to set aside a few dedicated minutes each day. You can integrate it into your morning routine to start the day with clarity or use it as a calming break during lunch. Evening sessions before bed are great for unwinding after a long day and support sleep. Consistently practicing at a set time makes it easier to stick to, helping you build a habit that benefits your mental and physical health.

    Start small

    If you’re new to breathwork, it’s important to begin with just a few minutes per session. This prevents you from feeling overwhelmed and lets you get comfortable with different techniques. Over time, as you become more familiar with breath control, you can gradually extend your sessions. Starting small helps you ease into the practice without pressure, making it a sustainable part of your day.

    Use reminders

    Setting phone reminders can be a game-changer for staying consistent. You might forget to practice, especially during busy or stressful times, but a gentle nudge can keep you on track. Whether it’s a reminder after a tough meeting or before winding down for the night, these prompts can help you stick to your breathwork goals, even on hectic days.

    Combine with other activities 

    Breathwork pairs well with other activities like yoga or meditation, creating a deeper sense of relaxation and focus. You can also practice deep breathing during your daily walks, enhancing mindfulness and improving your lung capacity. By integrating it with activities you already enjoy, you won’t need extra time to fit breathwork into your routine.

    Focus on consistency 

    Consistency is key to seeing the full benefits of breathwork. Committing to regular sessions, even if they are short, can have long-term positive effects on your stress levels, focus, and overall well-being. By sticking to a regular practice, your body and mind will begin to respond more effectively, making breathwork an integral part of maintaining balance in your life.

    Resources to get started with breathwork

    Breathwork for beginners: What to know and how to get started

    What is breathwork?

    7 ways to practice breath work for beginners

    10 breathing exercises to try when you’re feeling stressed

    Effect of breathwork on stress and mental health

    Bottom line

    Breathwork offers many advantages, from reducing stress and anxiety to boosting energy levels and improving mental clarity. By incorporating it into your daily life, you can harness the power of breath to enhance your well-being and feel more balanced.