What is stress? Stress may be considered as any physical, chemical, or emotional factor that causes bodily or mental tension and that may be a factor in disease causation. Physical and chemical factors that can cause stress include trauma, infections, toxins, illnesses, and injuries of any sort. Emotional causes of stress and tension are numerous and varied. While many people associate the term "stress" with psychological stress, scientists and physicians use this term to denote any force that impairs the stability and balance of bodily functions.
What is Workplace stress?
Workplace stress is a result of the interaction between a person and their work environment, which results in an awareness in the employee of not being able to cope with the demands of their work environment, with an associated negative emotional response. The inability to cope is a fundamental point in this definition in that some stress is present (even if only periodically or in low amounts) in nearly all workplaces.
Stress Good or Bad?
Research shows that a certain amount of stress is a good thing. The body releases adrenaline in response to stress and this gives the stimulation needed to deal with difficult situations, whether they arise at home or at work Problems begin when pressures on an individual are perceived to be excessive or intolerable. Excessive stress is a negative and unpleasant condition, which may be experienced when a person perceives that s/he is unable to meet the demands and pressures that are placed upon them. Unacceptable levels of stress may be associated with a range of adverse effects both physiological and psychological.
What are Symptoms of Stress?
There are several signs and symptoms that you may notice when you are experiencing stress. These signs and symptoms fall into four categories: Feelings, Thoughts, Behavior, and Physiology. When you are under stress, you may experience one or more of the following: Feelings
• • • •
Feeling anxious. Feeling scared. Feeling irritable. Feeling moody.
Thoughts
• • • • • •
Low self-esteem. Fear of failure. Inability to concentrate. Embarrassing easily. Worrying about the future. Preoccupation with thoughts/tasks
Behavior
• • • • • • •
Stuttering and other speech difficulties. Crying for no apparent reason. Grinding your teeth. Increasing smoking. Increasing use of drugs and alcohol. Being accident prone. Losing your appetite or overeating.
Physiology
• • • • • • • • •
Increased heart beat. Nervous ticks. Dryness of throat and mouth. Tiring easily. Sleeping problems. Diarrhea / indigestion / vomiting. Butterflies in stomach. Headaches. Pain in the neck and or lower back.
What are the Causes of work-related stress?
The recognized causes of work-related stress are numerous and fall into several categories: Work Practices
•
people unable to exert any control or influence over the demands placed upon them lack of a clear job description or chain of command a high degree of uncertainty about job security or career prospects temporary work and fixed term contracts lack of any understanding leadership cuts in government and local government funding leading to increased workloads long hours cultures no recognition or reward for good job performance no opportunity to voice complaints heavy responsibilities with no authority or decision making discretion no opportunity to use personal talents or abilities inadequate time to complete tasks to personal or company standards chances for small error or momentary lapse of attention to have serious or even disastrous consequences
• • • • • • • • • • • •
Pressure
• • •
pressures piling one on top of another pressures are unremitting or prolonged there is confusion caused by conflicting demands
Harassment or bullying
• •
prolonged conflict between individuals exposure to prejudice regarding your age, gender, sexuality, race, ethnicity or religion.
Management techniques
• • • •
new management techniques including: Human Resource management Lean Production Business process reengineering and Total Quality management, which is described in managers handbooks as 'management by stress'
Environment and technology
• •
unpleasant or hazardous working conditions technology controlling workers, for example 'power dialing' systems used in telephone banking where there are no gaps between calls and staff have no control
Measures of coping with stress
1. Diet Ensure you have a balanced, nutritional diet. 2. Sleep Try to keep to a regular sleeping pattern - and to ensure that you sleep enough hours to enable you to wake refreshed in the morning. Most people need 7-8 hours sleep a night -making this a priority will help give you the energy to cope with other aspects of life. 3. Organise Your Time 'Brainstorm' all you feel you have to do, whether it be in the short, medium or long term. Then prioritise. Determine what has to be done to day - what can be postponed till tomorrow - or next week. Most importantly, what actually does not need to be done - or can be delegated to someone else. Spend 10 minutes each day reviewing this list, and bringing it up to date. Be realistic! Only plan to do what is manageable in the time at your disposal. 4. Plan Each Day Organise each day. Learn what time of day you are at your best. Ensure you eat breakfast whether or not you feel like it - this will energise your body, and help you to cope physically and mentally with the day ahead. Ensure you have regular rest periods - however pressurised take 10 minutes where you can completely cut off from your work. Go for a walk, sit somewhere on your own and RELAX. Eat regularly and wisely. 5. Examine Your Lifestyle Do you try too much? Imagine that you are a stranger who is looking at you from a distance. What advice would you give?
6. Practice Mental Detachment Learn to 'switch off' if you are feeling too pressurised by those around you, or if you find yourself in a boring situation which you cannot escape e.g. a traffic jam. Take yourself mentally to somewhere you would rather be. Concentrate on yourself. Consciously make efforts to relax all parts of your body and mind and think yourself into the most pleasant situation you can imagine. Do not worry what others may think - your physical and mental health is the most important. 7. Take Positive Efforts to Improve Your Self-Image You are as valuable and worthwhile a human being as anyone else! Challenge anyone who tries to put you down. Remember that those who put others down have a lot to learn themselves. 8. Learn to be Assertive That is, learn to say firmly "No I'm sorry, I have not the time, space, mental/physical energy to do this/take this on/ cope with this". Do not be ashamed to admit that you cannot do all that is demanded of you. 9. Relax! Take positives moves to find means of relaxing that suits you. Sporting activities, hobbies,night classes, suit some. Explore methods you have not tried before - yoga, deep relaxationtapes, meditation.Do not use 'lack of time' as a reason for not choosing a specific method of relaxation – the time spent on this will more than pay dividends for other aspects of your life. 10. Seek Support From Others Do not be afraid to ask for help, either from someone you know personally or with a
professional counsellor. Sharing what you feel can in itself ease feelings of stress. 11. Alternative Medicines Read about alternative medicines which may help deal with symptoms of stress. If you feel they may suit you, then give them a try.For example, homeopathy, Bach flower remedies, hypnotherapy. 12. Put Yourself First If you are not OK then you are not going to be much use to others, however responsible youmay feel for them. So your first responsibility is to your own welfare, and to ensuring thatyou are physically/mentally able to cope with your own day to day life. Only then will you beable effectively to help others to cope with theirs. Making real attempts to implement some or all of the above techniques will help stress to be coped with more effectively. Awareness, acceptance and acknowledgment of stress indicators (symptoms) and stressors (causes). Breathing, (natural rather than forced, reversed or jammed) plays an important part in managing stress. Choice gives you the feeling of taking control of your life, celebrate the days of your life. Direction and discipline give you a sense of accomplishment, and feeling good about yourself. Expression of feelings, emotions and thoughts. Do not act on your feelings. Just express how you feel (in physical terms) if you are not sure of the emotional words. Feelings, emotions and stress are body responses. Grounding in your body offers you the ability to respond realistically to the here-andnow situation. Hourly assessment of yourself and your body is helpful in determining stress indicators and stressors. Invest in yourself.
Journal keeping is essential to uncover your profile of stressors. Killer stressors are: resentment, self-pity, frustration and negativity. Life producing stressors are: realistic goals, appreciation of self and others, and diversification of thoughts and actions. Let go of your negative stressors (thoughts, feelings, emotions) by accepting them. Monitor your stress indicators and stressors. Nutrition that is adequate is a valuable tool to emotional and physical health, and well being. Options are necessary to keep motivated. Personal stress profile will help you uncover your stress indicators and stressors. Quiet time for relaxation and rejuvenation. Reach out to someone, know that you are not alone even though you feel alone. Set realistic goals that are derived from past experiences and gave you feelings of wellbeing. Take control of your life. Unrealistic goals are to be avoided. View your life as a process of being and becoming. Watch your attitude, breathing, environment, and nutrition and make them positive and natural. Xtra time for yourself. Your environment must be free of stressors such as: fluorescent lighting, dirty ventilation, and sick buildings. Z - This is the first day of the rest of your life, you be the artist, the creator of your canvas and paint a picture of joy and passion.
doc_870298602.doc
What is Workplace stress?
Workplace stress is a result of the interaction between a person and their work environment, which results in an awareness in the employee of not being able to cope with the demands of their work environment, with an associated negative emotional response. The inability to cope is a fundamental point in this definition in that some stress is present (even if only periodically or in low amounts) in nearly all workplaces.
Stress Good or Bad?
Research shows that a certain amount of stress is a good thing. The body releases adrenaline in response to stress and this gives the stimulation needed to deal with difficult situations, whether they arise at home or at work Problems begin when pressures on an individual are perceived to be excessive or intolerable. Excessive stress is a negative and unpleasant condition, which may be experienced when a person perceives that s/he is unable to meet the demands and pressures that are placed upon them. Unacceptable levels of stress may be associated with a range of adverse effects both physiological and psychological.
What are Symptoms of Stress?
There are several signs and symptoms that you may notice when you are experiencing stress. These signs and symptoms fall into four categories: Feelings, Thoughts, Behavior, and Physiology. When you are under stress, you may experience one or more of the following: Feelings
• • • •
Feeling anxious. Feeling scared. Feeling irritable. Feeling moody.
Thoughts
• • • • • •
Low self-esteem. Fear of failure. Inability to concentrate. Embarrassing easily. Worrying about the future. Preoccupation with thoughts/tasks
Behavior
• • • • • • •
Stuttering and other speech difficulties. Crying for no apparent reason. Grinding your teeth. Increasing smoking. Increasing use of drugs and alcohol. Being accident prone. Losing your appetite or overeating.
Physiology
• • • • • • • • •
Increased heart beat. Nervous ticks. Dryness of throat and mouth. Tiring easily. Sleeping problems. Diarrhea / indigestion / vomiting. Butterflies in stomach. Headaches. Pain in the neck and or lower back.
What are the Causes of work-related stress?
The recognized causes of work-related stress are numerous and fall into several categories: Work Practices
•
people unable to exert any control or influence over the demands placed upon them lack of a clear job description or chain of command a high degree of uncertainty about job security or career prospects temporary work and fixed term contracts lack of any understanding leadership cuts in government and local government funding leading to increased workloads long hours cultures no recognition or reward for good job performance no opportunity to voice complaints heavy responsibilities with no authority or decision making discretion no opportunity to use personal talents or abilities inadequate time to complete tasks to personal or company standards chances for small error or momentary lapse of attention to have serious or even disastrous consequences
• • • • • • • • • • • •
Pressure
• • •
pressures piling one on top of another pressures are unremitting or prolonged there is confusion caused by conflicting demands
Harassment or bullying
• •
prolonged conflict between individuals exposure to prejudice regarding your age, gender, sexuality, race, ethnicity or religion.
Management techniques
• • • •
new management techniques including: Human Resource management Lean Production Business process reengineering and Total Quality management, which is described in managers handbooks as 'management by stress'
Environment and technology
• •
unpleasant or hazardous working conditions technology controlling workers, for example 'power dialing' systems used in telephone banking where there are no gaps between calls and staff have no control
Measures of coping with stress
1. Diet Ensure you have a balanced, nutritional diet. 2. Sleep Try to keep to a regular sleeping pattern - and to ensure that you sleep enough hours to enable you to wake refreshed in the morning. Most people need 7-8 hours sleep a night -making this a priority will help give you the energy to cope with other aspects of life. 3. Organise Your Time 'Brainstorm' all you feel you have to do, whether it be in the short, medium or long term. Then prioritise. Determine what has to be done to day - what can be postponed till tomorrow - or next week. Most importantly, what actually does not need to be done - or can be delegated to someone else. Spend 10 minutes each day reviewing this list, and bringing it up to date. Be realistic! Only plan to do what is manageable in the time at your disposal. 4. Plan Each Day Organise each day. Learn what time of day you are at your best. Ensure you eat breakfast whether or not you feel like it - this will energise your body, and help you to cope physically and mentally with the day ahead. Ensure you have regular rest periods - however pressurised take 10 minutes where you can completely cut off from your work. Go for a walk, sit somewhere on your own and RELAX. Eat regularly and wisely. 5. Examine Your Lifestyle Do you try too much? Imagine that you are a stranger who is looking at you from a distance. What advice would you give?
6. Practice Mental Detachment Learn to 'switch off' if you are feeling too pressurised by those around you, or if you find yourself in a boring situation which you cannot escape e.g. a traffic jam. Take yourself mentally to somewhere you would rather be. Concentrate on yourself. Consciously make efforts to relax all parts of your body and mind and think yourself into the most pleasant situation you can imagine. Do not worry what others may think - your physical and mental health is the most important. 7. Take Positive Efforts to Improve Your Self-Image You are as valuable and worthwhile a human being as anyone else! Challenge anyone who tries to put you down. Remember that those who put others down have a lot to learn themselves. 8. Learn to be Assertive That is, learn to say firmly "No I'm sorry, I have not the time, space, mental/physical energy to do this/take this on/ cope with this". Do not be ashamed to admit that you cannot do all that is demanded of you. 9. Relax! Take positives moves to find means of relaxing that suits you. Sporting activities, hobbies,night classes, suit some. Explore methods you have not tried before - yoga, deep relaxationtapes, meditation.Do not use 'lack of time' as a reason for not choosing a specific method of relaxation – the time spent on this will more than pay dividends for other aspects of your life. 10. Seek Support From Others Do not be afraid to ask for help, either from someone you know personally or with a
professional counsellor. Sharing what you feel can in itself ease feelings of stress. 11. Alternative Medicines Read about alternative medicines which may help deal with symptoms of stress. If you feel they may suit you, then give them a try.For example, homeopathy, Bach flower remedies, hypnotherapy. 12. Put Yourself First If you are not OK then you are not going to be much use to others, however responsible youmay feel for them. So your first responsibility is to your own welfare, and to ensuring thatyou are physically/mentally able to cope with your own day to day life. Only then will you beable effectively to help others to cope with theirs. Making real attempts to implement some or all of the above techniques will help stress to be coped with more effectively. Awareness, acceptance and acknowledgment of stress indicators (symptoms) and stressors (causes). Breathing, (natural rather than forced, reversed or jammed) plays an important part in managing stress. Choice gives you the feeling of taking control of your life, celebrate the days of your life. Direction and discipline give you a sense of accomplishment, and feeling good about yourself. Expression of feelings, emotions and thoughts. Do not act on your feelings. Just express how you feel (in physical terms) if you are not sure of the emotional words. Feelings, emotions and stress are body responses. Grounding in your body offers you the ability to respond realistically to the here-andnow situation. Hourly assessment of yourself and your body is helpful in determining stress indicators and stressors. Invest in yourself.
Journal keeping is essential to uncover your profile of stressors. Killer stressors are: resentment, self-pity, frustration and negativity. Life producing stressors are: realistic goals, appreciation of self and others, and diversification of thoughts and actions. Let go of your negative stressors (thoughts, feelings, emotions) by accepting them. Monitor your stress indicators and stressors. Nutrition that is adequate is a valuable tool to emotional and physical health, and well being. Options are necessary to keep motivated. Personal stress profile will help you uncover your stress indicators and stressors. Quiet time for relaxation and rejuvenation. Reach out to someone, know that you are not alone even though you feel alone. Set realistic goals that are derived from past experiences and gave you feelings of wellbeing. Take control of your life. Unrealistic goals are to be avoided. View your life as a process of being and becoming. Watch your attitude, breathing, environment, and nutrition and make them positive and natural. Xtra time for yourself. Your environment must be free of stressors such as: fluorescent lighting, dirty ventilation, and sick buildings. Z - This is the first day of the rest of your life, you be the artist, the creator of your canvas and paint a picture of joy and passion.
doc_870298602.doc