Take charge of your work life! Feel better fast by giving these five unhealthy habits the pink slip today

Call them "occupational hazards": people, places, and things you come in contact with at work that have the ability to harm your physical and emotional well-being. It's a fast-growing problem, especially since we're spending more time in the office than ever before. In fact, women have tacked two extra hours onto their workweek since 1980, according to the U.S. Bureau of Labor Statistics. "From your frame of mind to the germs you're regularly exposed to, your office environment plays a huge role in your health," says Jane Sadler, M.D., a physician with Baylor Health Care System in Dallas. That's why we consulted the experts to reveal five ways the daily grind may be wearing you down--and what you can do to keep yourself protected.

1 YOU'RE ALWAYS ON CALL

Out of all the things women stress over, their job is at the top of the list, reports the American Psychological Association. Blame it on heavier workloads and longer days, says Ellen Kossek, Ph.D., a professor of human resources and organizational behavior at Michigan State University. "More and more, companies are expecting employees to be available around the clock via cell phone, BlackBerry, or e-mail," she says.

Although it's easy to write off daily pressure as an inevitable part of the job, it takes a toll. "Stress causes surges in the hormone cortisol, which makes your heart beat faster, your blood pressure rise, and your muscles tighten," says Claire Michaels Wheeler, M.D., Ph.D., author of 10 Simple Solutions to Stress. While this response can power you through a deadline or emergency, our bodies aren't equipped to be on constant red alert. Chronic stress raises your risk for diabetes, depression, and heart disease.

PROTECT YOURSELF

* Have an end-of-day ritual "Bringing work problems home with you can affect your personal relationships, rob you of sleep, and raise your risk for depression," says Wheeler. To avoid working--or dwelling--on a project all evening, take a few minutes at the end of the workday to decompress. A simple act, like listening to a favorite song on your commute home, can signal it's time to transition to homelife.

* Make a date Whether it's dinner with friends or a session with a trainer, post-work commitments will ensure you won't linger in the office. "When you know you have to leave at a specific time, you'll get more done during the day," says Kossek.

* Ban the BlackBerry for an hour It's called a CrackBerry for a reason: Some 90 percent of BlackBerry users in one study compulsively checked it on their own time, say researchers from the Massachusetts Institute of Technology Sloan School of Management. That constant connection is draining; people who frequently take business calls, e-mails, and pages at home are the most likely to report feeling tired and distracted. Reclaim your free time by turning it off after a certain time at night or setting aside a specific room in your house in which to return messages.

2 YOU KEEP TO YOURSELF

Between preparing for a presentation and tackling an overflowing in-box, bonding with co-workers may be the last thing on your mind. But having a close friend in the office makes you more content and productive, according to research from the Gallup Organization. That's important, because work unhappiness spills over into every aspect of your life: A study from Britain's Lancaster University found that people who were dissatisfied on the job were more likely to become anxious or depressed.

PROTECT YOURSELF

* Get the scoop Gossiping with coworkers can help foster relationships and release tension, according to a study in the journal Personal Relationships. "Having a similar gripe helps people build trust and get closer," says lead researcher Jennifer K. Bosson, Ph.D. But before you start spilling secrets, know that the office gossip is ranked the most annoying person in the office, finds a nationwide survey. "Try dishing about your night out instead," says Bosson. "It can help bring you together without someone getting hurt."

3 YOU CAN'T REMEMBER THE LAST TIME YOU CLEANED YOUR DESK

"Your office may look neater than your co-worker's, but it's probably still teeming with germs that cause colds, flu, and intestinal problems," says Chuck Gerba, Ph.D., a professor of microbiology at Arizona State University. In fact, his research reveals your desk is one of the dirtiest places in the average office building, containing 400 times the bacteria of the average public toilet seat.

PROTECT YOURSELF

* Wipe down your work space "We found women's desks had three times the number of germs as men's," says Gerba. "That's because women tend to eat and apply makeup in the office, leaving behind particles that bacteria can feed on." Clean up your act by running a premoistened disinfecting wipe over your desk, phone, mouse, and keyboard at least once a day.

* Store snacks in the kitchen You'll ward off mindless munching and a dirty environment--Gerba discovered that desk drawers in which food was stored were often spotted with mold. If you frequently dine at your desk, lay down a place mat or a few paper towels to catch crumbs.