“Karoshi” is a Japanese word that literally translates “death from overwork.” The word was first used in 1969, and since its creation, the Japanese government has done extensive studies and made many recommendations and regulations to reduce the number of people who suffer heart attacks, strokes, other medical conditions, and even suicides, that come from working an excessive number of hours.
Here in the West, we have another word that describes a state we all experience, a state that create some of the same problems as karoshi. The word is stress.
Stress can be something you experience when you have to give a presentation in front of the class, or you see the pile of work you have to finish before a deadline.
To be fair, stress is not always bad. Here is another word: eustress. This is a moderate or normal level of stress that is not harmful. Eustress can be the motivation you need to go ahead and make the presentation or to prioritize and complete the pile of work.
It is this kind of stress that allows you to jump out of the way when you see a car speeding toward you. When you perceive a scenario that is threatening, your body’s emergency response is activated. This response fills your system with hormones that prepare your body to deal with what’s happening.
But eustress can become distress. This happens when you start perceiving a lot of normal, simple situations as threatening. Your body’s emergency system is working overtime, which can lead to problems like sleep disturbance, disorganized thinking, headaches and other physical symptoms, anxiety, or depression.
So you can see why stress has been called “the spice of life” or “the kiss of death.” It is important to be aware of and find ways to respond to the negative impact of stress. Consider these ways to reduce stress in your life.
1. Identify stressors and take steps to reduce or remove them.
You can’t deal with what you don’t know or see. You can deal with stress more efficiently if you are more conscious of your reaction to it. When you feel stress, don’t just wish it wasn’t there. Take some time to notice your thoughts, feelings, and behaviors. Don’t judge or evaluate; just be mindful and even accepting of them.
If the stressor is something you can remove or avoid, then do so. But some stressors can’t be removed. It may not be wise to quit your job or leave a relationship. But you can make some changes that will change your relationship with these unavoidable stressors. Do a better job of organizing your time at work. Talk with your partner about what is bothering you.
2. Exercise and take care of your health
You may be stressed because you are busy, and your life is demanding. In those moments, it would be easy to decide that you don’t have time for exercise or eating well. But this is exactly the time when you need to be more aware of these areas of life.
You can make simple changes that allow you to be healthier. No, you can take a break and do a 60-minute cardio workout, but you can take a moment between tasks, to walk around your office for a few minutes. You can prepare simple, nutritious meals at home and bring them with you to work. You can make sure you have some nutritious snacks, so you don’t skip meals.
Also, avoid “solutions” to stress that are harmful. There is a difference between having a drink after work to relax and having a drink to avoid or stop thinking about your stress.
3. Develop a sense of humor
When you are in the middle of a stressful situation, life can feel very serious. Humor can feel frivolous; I’ll enjoy some humor when this situation is resolved, and the stress is gone. But we are learning that humor is important in life, especially when you are stressed. When you laugh, your body produces endorphins, a hormone that eases stress and contributes to a sense of well-being. Laughter also suppresses the production of adrenaline, which is one of the major stress-causing hormones.
4. Get support
Studies show that people who have a social support network cope with stress better than those who try to handle everything on their own. When you are stressed, it is easy to see yourself living out a stress-saturated story. Talking with a friend or a confidant can help you step out of that story and get a fresh perspective on your life. It doesn’t make the stress go away, but it helps you see that there are many other things going on in your life that you can be thankful for and celebrate.
All of us have known the power and presence of stress in our lives the last few years. It is not just a personal phenomenon; it has been a worldwide one. Mindfulness Based Stress Reduction (MBSR) offers you a variety of practices to help you deal with your stress. To learn more about MBSR, please visit my stress reduction specialty page.