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You're so stressed that even your stress is stressed out. You're overworked and overwrought, aching for a day off to chill and recharge, but you keep putting it off.
Well, no more. It's time to take a day off.
"We try to convince
ourselves that feeling overwhelmed and stressed out and not having time
to take a day off is normal -- but it's not normal," says Dr. Adam
Perlman, executive director of Duke Integrative Medicine. "It's just
your reality at that moment."
If you're going to do it
though, do it right. Don't wait until you're totally losing it and then
call in sick. Lying to your boss, and sticking it to your fellow
overworked colleagues, isn't good mental health karma. Plus, it's not
really that helpful.
"A crisis response may
provide relief, but it's not really prevention," says Dr. Lloyd Sederer,
medical director of the New York State Office of Mental Health.
Instead, plan it. See a
rough patch coming up? Now is the time to schedule a three-day weekend
or two. That way, your colleagues can plan around it.
"It's about learning your own self-management, an ongoing steady attention to a healthy life," Sederer says.
Still not convinced? Time
to turn the mirror around: Your very inability to plan a one-day escape
may be the best evidence that you really, really need it. If any of
these excuses sound familiar, you probably need to take a day:
I'm too stressed even to plan time off.
"That's learned helplessness," Perlman says. "It can be a
self-defeating and dangerous thinking style. Your ticker-tape thoughts
that 'I'm too busy to take a day off' (are) a warning sign. You're
undervaluing your own self-worth. Isn't your health and well-being worth
taking the time?"
I have way too much work.
Time isn't that linear. Sometimes you can solve a problem in a creative
flash while other times you just stare at the screen for hours without
really getting much done.
"Mild to moderate stress
can improve performance, but with excessive stress, performance falls
off -- we do things less well," Perlman says.
When you find better
ways to handle stress, Sederer says, "You'll not only be more productive
but able to think more clearly and work at a higher level."
Why not push through until I can really take time off? Because chronic stress is bad for your health, body and mind.
"Your heart rate goes
up, blood pressure rises, your blood sugar metabolism is impaired, you
gain weight and your immunity is lowered," Sederer says. "We're made of
carbon and water, not titanium (and) steel. We can't endure constant
stress forever."
I'm fine, really. Stress can be sneaky, especially if everyone around you is keyed up, too.
"Denial is a powerful
thing," Perlman says. "If you're feeling fatigued, feeling low on
motivation, having difficulty sleeping, getting palpitations or feeling
anxiety, or noticing that you're irritable and your relationships are
feeling more challenged -- those are all signs of stress. A lot of
people just get into overdrive, a prolonged state of being revved up."
If you experience stress symptoms such as these, take action -- like a mental health day.
What would I do? If you're asking yourself that question, you really need a day off.
One day won't change your life. In the end, it's about finding work-life balance, every day. But you've got to start somewhere.
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