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仕事、ビジネス、男
仕事、ビジネス、男

眠れない!仕事で受けるつらいストレスを緩和する4つのメンタルケア対策

仕事する男

眠れない夜に仕事のことを考えてしまう、そしてますます眠れない…そんな辛い夜を過ごしたことはありませんか?眠れない夜が続くと朝が辛く、翌日の仕事に行きたくなくなりますよね。仕事のことを考えると眠れないというのはいわゆるメンタル不調の状態です。悪化するとウツなどの症状が現れ、休業が必要になってきます。

仕事が原因で眠れないのか、眠れなくなってから仕事への悪影響が出てしまっているのか、原因は人それぞれです。眠れないと疲労回復もできませんし、そんな体調で仕事に行けば、ストレスに対処できる体力もなくなってしまいます。眠れないほどつらいと感じる仕事への不安を解消するための4つのメンタルケアについてご紹介しましょう。

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眠れないのは仕事のどんなこと?

居眠りする男

眠れないのが仕事のストレスだとしても、すぐに仕事をやめたり長期的に休むのは難しいですよね。できるだけストレスを緩和し眠れるようになるのが一番です。

仕事に限らず、眠れないのがストレスによって起こりやすくなるのは周知のことだと思います。ストレスにも種類があり、痛みやかゆみなどの肉体的な刺激によるものもあれば、精神的に負担だと感じることもストレスです。子育てなどのストレスもありますが、やはり仕事先で多くの時間を過ごしており、働く6割の人は仕事がストレスだと感じているというデータがあります。仕事におけるストレスの内容を詳細に見ていくと、一番多いのが上司や部下との関係を含めた人間関係です。続いては仕事の質や量によるストレスが多いようです。個人差がありますが、長い時間職場で過ごす以上はストレスがたまりやすいのも当然のことだといえます。

眠れないのはメンタル不調の最初のサイン

仕事が辛いと感じている時に、寝つきが悪く眠れない日が続いたり、夜中や早朝に目が覚める日が続いたら、メンタル不調のサインです。心の状態は表面的に見えることはありません。だからこそ、身体が負担が大きいですよ!と肉体的にサインを出してくれるのです。寝ても覚めても仕事のことを考えてしまうようなら要注意です。すでにメンタル不調に陥っている可能性もありますよ。

眠れないと感じる日が続けば、それだけで疲労感が募り更に精神的な疲労につながってしまいます。最初はきっと、些細な変化だったのかもしれません。仕事のことを考えているうちに興奮してしまい、なかなか眠れない日があった…。眠れないから朝が辛く起きるのが辛いと感じる。無理をして出勤するだけで、感情的にマイナスになっており、ストレスに感じます。疲労回復ができておらず、日中の集中力も落ちるとミスもしやすく、仕事もはかどりません。疲れが取れないと、考え方が落ち込みやすくなり、ますますメンタル不調へと陥ってしまうのです。

眠れないのは最初の一歩。仕事のストレスを解消する4つのメンタルケア

眠れない原因が仕事のことでも、眠れないことでまた仕事に悪影響を起こしてしまう悪循環を断ち切りたいですよね。仕事が原因でメンタルダウンしてしまうと、生活そのものが不安定になってしまいます。メンタルダウンでの労災認定は、原因が確立しにくいため、なかなか受け入れられないのが現状です。眠れないのに無理に眠ろうとしても難しいもの。原因となる仕事でのストレスを解消するために、自分でできるメンタルケアに取り組みましょう。

1.仕事での辛い環境や眠れないという事実を人に話す

仕事のことが気になって眠れなかったり、職場での人間関係に悩んで眠れないということを、周囲の人に話したことはありますか?仕事に熱心に取り組む人や、責任感の強い人ほど、眠れないという事実が伝えにくいと感じている人が多いようです。仕事の影響でストレスだと感じていたとしても、根本的な原因を探るのはとても難しく、また、その原因がわかるのは本人だけなのです。

本人すら混乱している状況ですから、まずは人に話すことで自分の中でも整理することは、とても大切なことなのです。誰かに話しただけで、スッとして眠れるようになったという人もいらっしゃいます。とはいえ、話す場所がないという人も多いことでしょう。そんな時は、各県に設置されている労災病院内の「心の電話相談」を利用してみましょう。

近年はインターネットでのメールが発達し、実際の会話の量が減っています。メールなどの文章では伝わらない辛い気持ちを言葉にして、伝えるだけでもいいのです。仕事が辛いこと、眠れないという辛さを文章ではなく、言葉にしてみませんか?

勤労者 心の電話相談

2.仕事は頭脳の疲れ、運動をして眠れない夜を解消に

仕事というのは左脳を使っている場合がほとんどです。脳と肉体の疲れのバランスが悪いと、ホルモンの分泌が乱れ、眠れない時間を作りやすくなります。仕事で疲れているのに、運動なんて余計に疲れるじゃないか…と思っている人も多いでしょうし、仕事の量が増えていればそんな時間がないと思う人もいることでしょう。そう考える人ほど、かなりの運動不足になっています。

運動が疲れると思うのであれば、カラオケや打ちっぱなしのような気軽なものでも構いません。時間がないとおっしゃるのであれば、眠れない夜にストレッチをしてみてはいかがでしょうか?眠れないということは、起きている時間が長いはずです。そのうちの10分でも運動に使ってみましょう。眠れない夜は身体を動かして、頭をからっぽにしてみませんか?

3.作り笑いで仕事に対するマイナス感情を変える

笑うことは快楽ホルモンであるエンドルフィンを分泌させ、自律神経を整えると言われています。眠れないのは自律神経の交感神経が優位な状態です。眠れないほどのストレスは、緊張や不安など未来のことを考えている時に起こりやすくなります。楽しいことを考えすぎて眠れないということもあり得ますが、その場合は苦痛には感じないはずです。感情的にストレス反応が起こるのは怒ったり悲しんだりする時で、大笑いすることはストレス反応はでないのです。

楽しくもないのに笑えないと思うかもしれませんが、作り笑いでも本当の笑いであっても笑いの効果は同じなのです。この場合の作り笑いとは、愛想笑いのようなほほえみではなく「ははは」と声を出す笑いです。

海外のある有名な悲劇女優は感情的につらい設定の役柄を長年続けているうちにウツになってしまいました。医師に相談したら、今すぐ喜劇へ転向するようにという指示を受け、悲しい役から笑っている役を演じているうちに改善したという話があります。

楽しくなくても、ハハハと声を出すことで脳がエンドルフィンをだし、楽しいことがあったかのような反応をします。ばかばかしいと思うかもしれませんが、一人でハハハと声を出してみましょう。続けるうちに、気持ちが楽になりますよ。

4.生活習慣病の可能性をチェックする

何だかわからないけど、急に眠れなくなった…理由が思い当らないけれど、知らないうちにストレスがたまってたのかな?なんて考えてしまうことがあります。ストレスは目に見えないので、コントロールできません。だからこそ、眠れないといった肉体的な症状が出るまで気が付きにくいのです。逆に、実際の根本となる原因かどうかも判断しにくいのです。もしかして、仕事が原因で眠れなくなったのでは…と考えるうちに、本当に仕事が嫌になってしまうということもあるのです。

眠れない理由はストレス以外にも沢山あります。特に、眠れないと感じる中高年の方の多くは、高血圧や糖尿病による影響も少なくありません。まずは、生活習慣病の可能性も考えてみましょう。すでに健康診断などで再検査などの告知がある場合は、要注意です。自分では痛みを感じないような病気であっても、肉体的にはストレスなのです。仕事が原因の可能性もありますが、肉体的なケアもしっかり行いながらメンタルのケアも行いましょう。

自律神経にやさしい音楽
メンタル・フィジック
デラ (2007-07-25)
売り上げランキング: 459

まとめ

眠れないほど仕事への負担を背負う必要はありません。職場環境によって必要な存在であることは確かですが、メンタル的なストレスが肉体へ及ぼす影響は計り知れません。眠れないことで疲労が募り、更に仕事には行けなくなってしまうのです。眠れない事を放っておけばおくほど、生産性や業務効率の低下が起こるのです。しっかり休む、会社に告知するなど、勤労者としての当然の権利を行使しましょう。

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