{"id":16423,"date":"2024-05-07T00:00:45","date_gmt":"2024-05-06T15:00:45","guid":{"rendered":"https:\/\/sasugacommunications.com\/ja\/?p=16423"},"modified":"2026-02-18T09:22:47","modified_gmt":"2026-02-18T00:22:47","slug":"focus-on-selfcare-first-and-opportunities-will-follow-1-2-3-4-5-6","status":"publish","type":"post","link":"https:\/\/sasugacommunications.com\/ja\/4-steps-to-reduce-email-stress","title":{"rendered":"4 Steps To Reduce Email Stress"},"content":{"rendered":"

Are you riding the email rollercoaster?<\/span><\/p>\n

If you\u2019re like many business professionals, constantly checking and responding to emails, do you realize your brain is on a hormonal rollercoaster, with ups and downs of dopamine and cortisol?<\/span><\/p>\n

Dopamine, often called the “reward” hormone, gives you that little hit of pleasure when you find a new email or get a quick response. It’s like a tiny high! But here’s the catch: the more you get used to this, the more you crave it, and the more you end up checking your inbox.<\/span><\/p>\n

Cortisol, on the other hand, is your body’s stress hormone. And guess what? Every time you see an email notification pop up, if you feel pressure to respond right away, your brain can interpret that as a stress trigger.\u00a0<\/span><\/p>\n

So, while dopamine might give you a quick thrill, cortisol can leave you feeling anxious or overwhelmed, especially if emails are piling up.<\/span><\/p>\n

In the long run, this constant up-and-down with your hormones can mess with your mood and your focus, with serious implications.<\/span><\/p>\n

The Impact of Email on Business Results, Relationships, Health, and Happiness<\/b><\/h2>\n

In a world where our inboxes never seem to rest, the toll of constant email checking goes beyond just the stress it induces – it affects our business results, relationships, health, and even our happiness.<\/span><\/p>\n

Business Results<\/b><\/h4>\n

Once glorified as a valuable skill, multitasking has been debunked as a productivity myth. Research shows that attempting to focus on multiple tasks simultaneously actually decreases productivity by up to 40 percent. Each time we change tasks, there’s a cognitive “switchover” period that disrupts our workflow. A compelling article by Psychology Today titled “The True Cost of Multitasking” sheds light on this phenomenon.<\/span><\/p>\n

Relationships<\/b><\/h4>\n

Excessive email checking as well as the resulting stress can strain our relationships – both at work and at home. This isn\u2019t just a matter of the time that email can take away from connecting with family, friends, clients, and colleagues. When we rely on email, our messages can easily be misread. As Cal Newport says in his book <\/span>A World Without Email<\/b>, \u201cEmail is a breeding ground for misunderstanding and miscommunication.\u201d<\/span><\/p>\n

Health<\/b><\/h4>\n

Our bodies are wired to handle <\/span>short<\/span><\/i> bursts of stress and the accompanying cortisol rush. After a life-threatening encounter in primitive times, we would return to the safety of our cave and tribe. The danger was over and the stress cycle was complete – cortisol levels and other physiological reactions to \u201cfight or flight\u201d returned to normal. By contrast, many business professionals today face prolonged exposure to stress – endless emails and to-do\u2019s, demanding bosses and clients, not to mention responsibilities piling up at home. This chronic stress is now known to be an underlying factor in many illnesses.<\/span><\/p>\n

Happiness<\/b><\/h4>\n

\u201cI want to be happier.\u201d This is what a high-performing Japanese woman told me on a recent call. She felt like all her waking hours and energy went into her work as a senior manager in a global company. Our happiness depends on our ability to engage in activities that bring us joy and fulfillment. Constant email checking can rob us of the time and presence to immerse ourselves in experiences that nurture our wellbeing and happiness.<\/span><\/p>\n

The Right to Disconnect<\/b><\/h2>\n

Acknowledging the detrimental impact of constant connectivity, companies and countries are increasingly implementing “right to disconnect” policies. These initiatives aim to promote work-life balance by prohibiting after-hours emails.\u00a0<\/span><\/p>\n

Strategies for Self-Management<\/b><\/h4>\n

If your employer hasn’t yet embraced the right to disconnect, here are 4 steps I’ve found effective in managing email overwhelm:<\/span><\/p>\n

    \n
  1. Limit email checking:<\/b> Reduce the frequency of email checks, gradually transitioning from constantly or multiple times per day to just once daily (or less!). You\u2019ll be amazed by how this helps to reduce the number of emails you receive too.<\/span><\/li>\n
  2. Separate processing and response:<\/b> Distinguish between processing emails (deleting or providing quick responses) and crafting thoughtful replies. Using a timer helps you to understand on average how much time you need now – and you can gradually reduce that time (the Sasuga! 5-Day Email Challenge explains how).<\/span><\/li>\n
  3. Avoid evening responses:<\/b> When someone emails you at the end of your day, it\u2019s often tempting to respond immediately. But that easily results in another email appearing and a drawn-out back-and-forth that ties you to your computer. Instead, respond the next day or draft and schedule your response for the morning.\u00a0<\/span><\/li>\n
  4. Use a “Later” folder:<\/b> If you feel more at peace with an empty inbox, create a designated folder for emails that don’t require immediate attention. Regularly review this folder during scheduled email management sessions. Or, if you have a \u201cSnooze\u201d function, use that to make the email disappear and come back when you\u2019re ready (I LOVE this function!).<\/span><\/li>\n<\/ol>\n

    These 4 strategies can help you to <\/span>deal with emails faster, receive fewer, and have more time to focus on what\u2019s really important for you: your business results, relationships, health, and happiness.<\/span><\/p>\n

    Less effort, more impact!<\/span><\/p>\n

    But\u2026 old habits really do die hard.<\/span><\/p>\n

    You may need extra help to create an email practice that works for you. Here\u2019s what I created for myself and my clients:<\/span><\/p>\n

    \"\"<\/a>The Sasuga! 5-Day Email Challenge<\/b><\/h4>\n

    This proven and practical resource gives you<\/span><\/p>\n