Speaking Tip: Why Am I Losing My Voice at the End of the Work Day?
Occasionally losing your voice is very common, like after you go to a concert or a party. But what if it occurs at the end of your office work on a regular Tuesday? Or what if it happens to you every day?
We all understand the value of effective communication; for many of us, it all begins with our voice. Our voices are vital for communicating, expressing our thoughts, and interacting in various settings. We rely on this instrument for many aspects of life, from work and family to socializing with friends. That's why it can be so disturbing when we start to lose our voices after a long day at work. It can manifest in various ways, such as hoarseness, raspiness, or total voice loss.
In this article, we'll delve into why you may be losing your voice and give you tips on how to prevent it from happening again. So, read this article, and say goodbye to a hoarse voice and sore throat!
Key Takeaways:
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Various factors include overuse, dehydration, acid reflux, allergies, smoking, respiratory infections, and stress
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Your actual work environment or the nature of your job can contribute to voice loss
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Take preventative measures to keep your voice happy and healthy, and know when to seek medical attention
Table of Contents
- Common Causes of Losing Your Voice
- Work-Related Factors That Can Contribute to Voice Loss
- Tips for Preventing Voice Loss at Work
- When to Seek Medical Attention
- Learn to Take Care of Your Voice
Common Causes of Losing Your Voice
A study by the UNED Voice Lab claimed that about 30% of the working population are considered professional voice users. These workers—singers, broadcasters, salespeople, and courtroom attorneys—expose their functional voices to voice disorders and trauma because they constantly need to use them.
But even if you're a part of the 70%, that doesn't spare you from losing your voice. You still need a healthy voice to improve the quality of your work, life, and contribution to society.
There are many potential causes of voice strain We've listed some of the most common ones to help you understand how these everyday habits can contribute to your frequent voice loss.
Overuse of Vocal Cords
Our vocal cords open and close remarkably fast at hundreds of times a second. The constant strain on your vocal cords can lead to hoarseness and even complete loss of voice. If you are screaming or shouting during the day, this can also contribute to vocal fatigue and decrease your voice quality.
Dehydration
Dehydration is one of the most common culprits behind voice loss. Your vocal cords need moisture to work correctly, so when your body is not hydrated enough, it can lead to dryness of the mucous membranes that line your vocal cords. This dryness can cause your vocal cords to become dry and irritated, leading to hoarseness or difficulty in talking.
Acid Reflux
Acid reflux takes place when stomach acid rises into the esophagus, irritating the lining of the throat and vocal cords. This irritation can lead to inflammation and hoarseness in the voice. It can be caused by consuming acidic foods and beverages like soda, energy drinks, dairy products, and alcohol. When acid reflux is to blame for your hoarse voice, you may experience other symptoms, such as a burning sensation in your throat, nausea, and an acidic taste in the back of your mouth.
Allergies
Allergies can cause inflammation of your vocal cords and throat, leading to hoarseness. It can result in postnasal drip, irritating and swelling the vocal cords. Allergic reactions can be triggered by anything from dust mites to pet hair and pollen. Being constantly exposed to allergens at work—chemicals, resins, debris, and odorants—can be a potential cause of your hoarseness. Additionally, if you are taking allergy medications like antihistamines, this can also lead to dryness in the throat and voice loss.
Smoking
Smoking can harm vocal cords and increase their susceptibility to swelling and hoarseness. It can cause your vocal cords to become inflamed, causing them to dilate and become less flexible. This can result in a hoarse voice or total voice loss. Additionally, smoking is the leading risk factor that increases the possibility of having vocal cord cancer.
Respiratory Infections
Respiratory Tract Infections, often known as RTIs, are infections of the sinuses, throat, airways, or lungs, among other breathing-related body regions. They are frequently accompanied by a cold or the flu and are brought on by a range of microorganisms, such as bacteria, viruses, and fungi. These infections can result in damage to the parts of the respiratory system, such as the voice box (larynx), which can cause it to be swollen and irritated.
Stress
Stress is an inevitable part of life and can affect your vocal cords. When you're stressed or anxious about something, your body produces hormones like cortisol, which may hamper your ability to talk by causing tension in the muscles surrounding your vocal cords. This can cause your voice to become hoarse and can lead to complete voice loss if unattended.
Work-Related Factors That Can Contribute to Voice Loss
Your workplace environment can also have a massive impact on your voice. Working in an environment with dry air, such as in an office or factory, can lead to dehydration and dryness of the vocal cords. In addition, exposure to loud noises at work—such as machinery or loud music—can cause your vocal cords to become overused or strained as you try to be heard over the noise.
So, what are the most common work-related factors that can lead to your voice loss? Check out our list below.
Speaking in a Loud Environment
As previously mentioned, our vocal cords open and close about a hundred times per second. So, constantly speaking loudly and intensively to people or giving presentations can lead to your vocal cords opening and closing up to a million times per day. This is especially true if you are in an industry that requires you to talk above normal levels, such as teaching, public speaking, or even being a bartender. When trying to be heard over background noise, your vocal cords must work harder and be more active than usual. This can lead to vocal fatigue and inflamed cords.
Speaking Without Breaks
When speaking for long periods, giving your vocal cords a break is essential. If you don't, you can end up with hoarseness or even lose your voice entirely at the end of the day. But why is this happening? The answer concerns overusing the muscles that control your vocal cords. Just like any other muscle in the body, your vocal cords need time to rest and recover to stay healthy. Otherwise, you'll see yourself constantly throat-clearing, trying to revamp your lost voice.
Poor Ergonomics and Posture
Your place of employment may strain your voice both directly and indirectly. Workplace culture, background noise, air quality within the setting, and working posture are a few examples of voice ergonomic risk factors. For instance, sitting for long periods or working intensely on a task makes our bodies rigid and tense, which can put unnecessary strain on the muscles around the vocal cords. It can then lead to fatigue and vocal strain, hoarseness, or total voice loss.
Singing or Performing
Singing or performing can be a great way to express yourself and make music, but it can also be incredibly taxing on the vocal cords. Singers must often use their full range to hit high notes, which can put extra strain on the vocal cords. In this job, you are more likely to use their voices for a long time, which can cause fatigue and hoarseness. This can lead to vocal trauma or even more severe conditions if you are not careful.
Tips for Preventing Voice Loss at Work
The type of job you have may force you to communicate with others constantly. But it's important to listen to our bodies as much as we listen to our bosses, clients, and co-workers. While most cases of voice loss go away on their own, you can take note of the following remedies to ease symptoms alongside treatment:
Hydrate
When you speak, your vocal cords vibrate at a rate of over 100 times every second, and they require mucus to stay lubricated. Drinking plenty of water throughout the day will keep your throat moist and help avoid vocal strain or fatigue, as hydration encourages your body to generate watery, thin mucus. But make sure that what you consume are actually hydrating beverages. Try to avoid caffeine and alcohol, as these can dehydrate you quickly and aggravate your condition.
Use Proper Breathing Techniques
Proper breathing techniques prevent vocal fatigue and avoid voice loss at work. When speaking, it's important to take deep breaths from the stomach instead of short breaths from the chest. This will ensure you don't run out of breath while talking and help prevent vocal strain. At the same time, when taking a break, focus on deep belly breaths to promote relaxation in the muscles around your vocal cords.
Take Frequent Breaks
Taking breaks and resting your voice when possible is important for both your physical and mental health, especially when it comes to voice care. Give your vocal cords a break from time to time by taking a few minutes to relax throughout the day. This will help you recharge and restore your voice to continue speaking without strain or fatigue.
Practice Proper Posture
Sitting up straight and maintaining a relaxed body will allow your vocal cords to function optimally. During long periods of sitting or talking, keeping your spine aligned with the back of the chair and avoiding slouching is essential. Regular breaks to stand up or do some light stretching can also help reduce neck, jaw, and shoulder tension.
Find Your Pitch and Resonance
Finding your pitch and resonance is integral to voice care if you want to avoid vocal strain. Pitch refers to the frequency or tone of your voice, while resonance is how it sounds when it vibrates in a particular way. You can use maximize this tip more efficiently and avoid vocal fatigue by finding the right pitch, ensuring they're energized with air, and making sure you have significant boosting resonances.
Use Amplification in Loud Environments
For those working in loud environments, such as lectures or outdoor public speaking, amplification can be a great way to ensure the entire audience can hear you without straining your vocal cords. Amplification equipment such as microphones and speakers will help project your voice so that everyone in the room can listen to it without you having to yell or damage your voice. This will reduce the amount of strain on your vocal cords, helping to prevent voice loss.
Avoid Smoking and Allergen Exposure
Smoking and allergen exposure can also be incredibly damaging to your vocal cords. Both of these activities will dry out the throat and cause inflammation, leading to strain and fatigue on the vocal cords. If you want to avoid voice loss, it's important to stay away from people who are smoking and getting exposed to allergens as much as possible.
Incorporate Stress-Management Techniques
Stress is one of the leading causes of vocal fatigue, so incorporating stress management techniques into your daily routine can help you avoid voice loss at the end of the work day. Taking time out of your day to practice relaxation techniques such as deep breathing, yoga, or meditation can help reduce tension and promote a positive mental state. It's also vital to take regular breaks throughout the day and give yourself time to recharge and restore your energy levels.
When to Seek Medical Attention
Ideally, your voice should get better without treatment within a week. But it's best to see a throat specialist or voice care therapist if you are still experiencing vocal loss longer than that and despite taking measures.
Your situation may suggest a more serious condition and should be evaluated by a medical professional. A qualified professional can help diagnose your issue's underlying cause and provide personalized treatments and advice to help restore your voice.
The presence of pain or discomfort when speaking may be indicative of a more severe medical issue if accompanied by voice strain. It is crucial to monitor any difficulties with breathing, swallowing, or coughing up blood, as they may also be symptoms of a serious medical emergency that requires immediate attention.
Learn to Take Care of Your Voice
Taking care of your voice is essential to avoid vocal fatigue and voice loss. One can maintain a healthy and robust voice by being aware of the common causes of voice loss and taking preventative measures. Following the tips outlined above, you can ensure that your vocal cords are in top condition throughout the day and reduce strain.
Regularly practicing good voice habits and incorporating stress-management techniques into your daily routine will help maximize your vocal efficiency and help you avoid losing your voice at the end of the workday. Also, you should seek medical attention if you experience persistent or worsening voice loss, which is crucial to rule out any underlying medical condition.
While you can apply the tips we've given you to remedy voice loss, taking voice lessons can help avoid it. Vocal coaches are well-equipped to help you take good care of your voice, and the right vocal coach can help you improve your communication skills.
Get the Compelling Speaker Formula today, bid goodbye to voice strain, and say hello to the confident and effective communicator you can be!
