It’s a ritual that takes place at 5 p.m. on Fridays across the country: happy hour. Employees loosen their ties and their attitudes at the end of a stressful work week. Unfortunately, in some cases, the link between a stressful job and imbibing goes beyond the weekly happy hour. The National Council of Alcoholism and Drug Dependence gives some disturbing statistics:

— Twenty-four percent of workers report drinking during the workday at least once in the past year.

— Of the estimated 14.8 million Americans who use illegal drugs, 70 percent are employed at least part-time.

— Twenty percent of workers and managers report that a coworker’s drinking — either on or off the job — put their own safety in jeopardy.

— Workers who have alcohol problems are 2.7 times more likely than non-drinkers to experience injury-related absences.

The truth of the matter is, drug and alcohol abuse affects all industries and employment levels, leading to lost productivity, injuries, theft, absenteeism and even death. And one of the issues that fuels substance abuse is work-related stress.

[See: 9 Tips to Tame Work Stress.]

What’s the Link Between a Stressful Job and Substance Abuse?

There are a few factors that cause someone in a stressful job to be at increased risk for a drug or alcohol problem. They include the following:

— Work pressure: When an individual feels pressure to meet deadlines and perform in a hostile or unusually fast-paced environment, he or she may turn to a substance like cocaine or Adderall to be more energetic and focused. Or, an employee may use more “relaxing” substances like alcohol or opiates to unwind after a hectic day.

— Peer pressure: “Hey, John and I are going to grab a drink after work — why don’t you join us?” At the end of a tiring shift, it is all too tempting to say “yes.” Plus, an employee may feel obligated to go out with co-workers for a drink — or a few — in order to strengthen his or her working relationships and/or to fit in.

— The job: All types of jobs can be stressful, but there are some careers that are more highly correlated with drug and alcohol abuse. These include mining and construction, first response (police officers, EMTs, firefighters and emergency room personnel), management, real estate, transportation, food service and nursing. These careers are linked with substance abuse for various reasons. For example, food service workers tend to work around alcohol and use it to decompress when their shifts are through. Some nurses turn to drugs and/or alcohol to cope with the high stress and long hours, and their close proximity to controlled prescription drugs increases the chances of becoming addicted. And the volatility of the real estate market means 10 percent of agents report having abused drugs or alcohol in the past 30 days.

— Shortage of good coping skills: An individual who lacks effective ways to deal with stress, such as a regular exercise routine or relaxation techniques like yoga or meditation, may be more likely to cope with work pressures by drinking too much or taking drugs.

— A vicious cycle: As a person uses more and more of a substance — be it alcohol, marijuana, methamphetamines, cocaine or a combination — that person will become less able to deal with work stress. As a result, the person will become increasingly more apt to turn to substances to cope, making addiction all the more probable.

[See: 14 Ways Alcohol Affects the Aging Process.]

Fighting Back Against Stress-Fueled Substance Abuse

With the link between job stress and addiction in mind, what’s a stressed out employee to do to prevent over-indulging after a tough day or to get help if an addiction is already in the works?

1. Reduce stress in healthy ways. There are lots of different stress relievers that do not involve drugs or alcohol, including the following:

— Exercise: Studies show people who engage in three 30-minute exercise sessions per week are less likely to suffer from depression or anxiety than people who do not work out.

— Healthful eating: Research also shows a healthy diet can help ward off anxiety and depression. More specifically, a stress-relieving diet includes omega-3 fatty acids (found in nuts and haddock, salmon and other oily fish), which are good for brain health; selenium (found in poultry, Brazil nuts, walnuts and cod), which decreases depression; and vitamin B12 (found in almonds, spinach, chicken and fish), which can help prevent mood disorders and depression.

— Mindful meditation: The art of grounding oneself in the present, mindful meditation has been shown to reduce stress and improve productivity. Employees can practice mindful meditation in short minute-long spurts at their desks.

2. Consider a career change. Over time, stress can do significant damage to the body and mind. When a job becomes so stressful that it negatively affects physical and psychological health, it may be time to think about switching to a different position or career.

3. Take an honest look. When an employee suspects his or her drinking or drug use could be spiraling out of control, he or she should ask him or herself the following questions:

— Do I want to use drugs or alcohol when I feel stressed or upset?

— Do I daydream about using when I’m bored?

— Is my drug or alcohol habit causing me to fail to meet responsibilities at work or home?

— Am I withdrawing from friends or coworkers because of drug or alcohol abuse?

— Am I spending more money on drugs or alcohol?

— Am I spending increasingly more time doing drugs or drinking alcohol?

A “yes” answer to one or more of the above questions means it may be time to get some help.

4. Seek treatment. When work stress leads an employee down a path of addiction, in many cases, it’s time to seek professional help. Unfortunately, too many employees avoid recovery treatment because they fear they will lose their jobs. However, the Family and Medical Leave Act and the Americans with Disabilities Act include provisions that make it illegal for employers to fire or discriminate against employees for undergoing addiction treatment.

[See: 7 Health Risks of Binge Drinking You Can’t Ignore.]

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Understanding the Link Between Stressful Occupations and Addiction originally appeared on usnews.com