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The Work-A-Holic’s Wake-up Call – Four Steps to Effective Stress Management
The world of journalism has been rocked with the sudden death of Tim Russert, famous for NBC’s Sunday interviewer on Meet the Press. Praise came from all directions for this excellent journalist, a loving family man, a generous and kind man, a devout Catholic, who loved baseball. So why did he die so young? Not a word was said about it.
Russert was only 58, an age group vulnerable to high cholesterol, high blood pressure and heart attack, all of which he had. Of course, he took all the appropriate medications. His doctor probably advised him to relax, maybe take a vacation. He had just returned from Rome with his family. But did his brain catch a break, too? By 7am he had turned on his radio and was preparing for the next task. It was not being.
The most important legacy that he left to all those workaholics there is “stop, take note and change. You could be next”.
I saw Tim Russert about three years ago moving fast to catch a plane at Washington National Airport. Since I made my hobby of going to airports to look for stress profiles, it caught my attention before I realized who it was. Raised shoulders, a slight belly, loose neck muscles suggesting sleep apnea, flushed face – perhaps from high blood pressure or running – looking anxiously at the table complete the familiar but not unusual picture. Airports are full of workaholics.
Workaholics put in long hours and their brains work non-stop 24/7. Good for your work. Their highs are related to the work that makes them feel indispensable. They wake up early to go to work before the rest, maybe catch up with someone in another time zone. They don’t get enough quality sleep. Get your energy boost from coffee and a donut. The day is full of problem-solving tasks, preparation and worry for the next event, sending adrenaline, cortisol and other stress hormones through their veins.
Most of the day is spent sitting in meetings or in front of the computer. A token exercise break can help or cause even greater stress depending on what thoughts are going through his brain as he hits the treadmill. They stay late to catch up, take a briefcase home, eat without listening and call parallel transformations. Then back to the computer. When they don’t follow this routine, they rush to catch the next flight, have a drink, a junk meal and an uncomfortable night in a strange bed. His drive is self-perpetuating.
Workaholism is an addiction like any other. Something has to give and often does. With any luck, it’s just bad health. Or it takes its toll on the family, who are left confused and perplexed. The relief found in having a drink or a relationship with a work associate only complicates matters. Men are more vulnerable because they have a higher dose of invincibility and single-mindedness.
Workaholism kills. Like any addiction it is treatable:
1. One step is to recognize it for what it is.
2. Step two is to address harmful lifestyle changes that individually have unhealthy consequences, but together are disastrous. The cumulative loss of sleep causes weight problems and can, in fact, lead to poor performance. Poorly managed stress involves unhealthy coping styles, such as excessive eating, drinking, or aggressive behavior. Unhealthy diet with high fat and carbohydrates and inactivity from sedentary habits lead to obesity, diabetes, sleep interrupted by snoring and apnea, high blood pressure, cholesterol, heart attacks and strokes.
The solutions include restoring the habits of activities throughout the day, such as getting up often, finding a reason to move, going up and down stairs, taking a short break. Ban junk food, crackers, chips, sandwiches, donuts, cookies or other favorite office fare and lead by example.
When you feel anxious or stressed, take a few deep breaths, pull your elbows back, your shoulders, sit up straight and relax your face by slightly dropping your jaw. You will find that it is very difficult to feel stressed with your mouth open. You decide to sleep all night in your bed. Avoid drinking or eating anything within an hour or two of falling asleep. Do not call or take phone calls an hour before going to bed; dim the lights and avoid any serious discussion.
3. Step three is learning with or without professional help to take frequent time-outs throughout the day. Your brain in particular needs a down time. Close the door, sit in your chair for five minutes, close your eyes and try to clear your brain of all thoughts. The human body and brain can handle almost any abuse if it is allowed to recover.
If you want to live, listen to Russert’s wake.
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