 Men are less likely than women to talk about their feelings or be concerned about the effect stress is having on their health.
While that may not seem like news to many, recent research has confirmed that stress at work is contributing to higher death rates among men with cardiometabolic disease—a group of conditions that includes heart disease, stroke, and diabetes. SMG Internal Medicine, doctor Epifanio Calcara, MD, adds, “Stress can contribute to inflammation and insulin resistance which can lead to development of type 2 diabetes, further elevation of blood pressure and disturbances of heart rate or rhythm.”
These findings emphasize the fact that men must address the stress in their work and their lives. Start reducing stress today with these steps.
Notice what’s stressing you out. Take a week and jot down situations you perceive as stressful, including the setting, people, and your reaction. This can help you see where change is needed.
Accept that you can’t control it all. Instead of aiming for perfection, just do your best. When put in perspective, is the situation that is causing you stress as bad as you think? “Also, if things cannot be changed, learn how to practice mindfulness,” says James Korman, PSYD, Chief of Behavioral Health and head of the Physician Wellness program at Summit Medical Group. “Mindfulness is the skill of learning how to be present and become more aware. Since most stressful situations are not taking place in the moment—but often when thinking about the future—mindfulness can help us stay rooted in the now, working to reduce overall stress.”
Develop healthier responses. After that meeting that went south, did you hit the vending machine or tank up at happy hour? While substances may offer immediate relief, they create additional stress long-term. Making healthy food choices, getting enough sleep, exercising, and taking the time for activities you enjoy are better bets for stress management.
Establish tech boundaries. In a 24/7 world, it’s easy to feel like you’re always “on.” While different industries have different expectations around availability, consider not checking email after 6 p.m. or putting the phone in another room during dinner. These practices can help you focus on loved ones and allow you to relax.
Stay connected. Talking with friends and family, and planning pleasurable activities, can help reduce stress. Physicians, therapists, or clergypersons are confidential resources who can offer stress-reduction suggestions, too.
Talk with your boss. Healthy employees are an asset. Have a conversation with your supervisor about specific patterns or responsibilities that are adding to your stress level, as well how to improve interactions with others if these are a problem. Collaborate to develop an effective plan for making changes. |
