How to manage stress from overwork
“Karoshi” is a Japanese term that means “death from overwork.” Remarkably, there’s a word for death caused by something we all experience: stress.
Stress is familiar to everyone—it’s what you feel when you’re a shy student giving a presentation in class or an employee racing against a deadline.
While stress isn’t always harmful—it’s what prompts you to quickly jump out of the way of an oncoming car—too much or prolonged stress can negatively impact your health. In a stressful situation, your body’s emergency response system activates, releasing hormones that prepare you to respond to the challenge.
Stress can improve performance in a test or job interview, but excessive or chronic stress can lead to sleep disturbances, confusion, headaches, depression, and even death.
It’s clear why stress is sometimes called the spice of life and other times the kiss of death. Here, we’re focusing on the kind of stress that has a detrimental effect on us—the kind we all want to eliminate.
Here are some strategies to help reduce stress in your life:
1. Identify Stressors and Take Steps to Reduce or Remove Them
- Recognize Early Signs: Pay attention to early signs of stress, such as irritability, fatigue, or anxiety. Recognizing these symptoms can help you address stress before it escalates.
- Practice Mindfulness: Regular mindfulness practices, such as meditation or deep breathing, can help you stay aware of your stressors and manage your reactions in real time.
- Develop Coping Strategies: Create a list of healthy coping strategies that work for you, such as going for a walk, journaling, or talking to a friend. Use these strategies when stress arises.
- Set Boundaries: Learn to say no to tasks or commitments that cause unnecessary stress. Setting clear boundaries helps protect your time and energy.
- Reflect on Outcomes: After addressing a stressful situation, reflect on what worked well and what didn’t. This can help you improve your stress management strategies for future situations.
2. Exercise and Take Care of Your Health
- Incorporate Variety in Workouts: Mixing different types of physical activities, such as cardio, strength training, and flexibility exercises, can keep workouts engaging and beneficial.
- Practice Consistent Sleep Hygiene: Maintaining a regular sleep schedule, avoiding screens before bed, and creating a restful environment can improve sleep quality and reduce stress.
- Stay Hydrated: Drinking enough water is crucial for maintaining optimal body function and can help reduce stress levels.
- Take Breaks Throughout the Day: Short breaks during the workday can help alleviate mental fatigue and reduce overall stress. Try techniques like the Pomodoro Technique to incorporate breaks effectively.
- Monitor Nutrition: Eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can improve energy levels and mood, helping you better manage stress.
3. Develop a Sense of Humor
- Watch or Listen to Comedy: Regularly engaging with humorous content, such as comedy shows, movies, or podcasts, can help lighten your mood and reduce stress.
- Laugh with Friends: Spending time with friends and sharing laughs can strengthen social bonds and provide emotional support, both of which are essential for stress management.
- Keep a Humor Journal: Write down funny things you see, hear, or experience each day. Reflecting on these moments can help shift your perspective during stressful times.
- Don’t Take Yourself Too Seriously: Learn to laugh at your own mistakes and view them as opportunities for growth rather than setbacks.
- Practice Positive Reframing: Try to find humor in challenging situations by looking for the lighter side or seeing the absurdity in things. This can help reduce the emotional impact of stress.
4. Get Support
- Build a Support Network: Surround yourself with a supportive group of friends, family, and colleagues who can offer different perspectives and help you navigate stressful situations.
- Join Support Groups: Participating in support groups, either in person or online, can provide a sense of community and shared understanding, which can alleviate stress.
- Seek Professional Help: Talking to a professional in the appropriate area, either a coach or if the issue requires therapy, with a counselor can provide better guidance and strategies for managing stress more effectively.
- Regular Check-ins with Mentors: Having regular check-ins with a mentor can help you stay accountable and receive feedback on how to manage stress.
- Engage in Active Listening: When discussing your stress with others, practice active listening. This encourages mutual support and can help you gain valuable insights into your situation.
The world is becoming increasingly stressful. Stress reduction is more crucial than ever before, not just for living a pleasant life but for survival itself. When we use the solutions presented, we can end the chaos caused by stress and truly enjoy our lives.
