Stress Management

What is stress?
‘Stress’ is not a medical condition. Rather, it is a description of a state of affairs in which demands are placed on a person. Pressure is part and parcel of work and can have a positive effect that helps to keep us motivated. But excessive pressure can lead to dangerous levels of stress, which undermines performance, is costly to employers and can make people ill. The Health & Safety Executive define stress as 'the adverse reaction people have to excessive pressure or other types of demand placed on them'.
8
Event or situation as only mildly challenging, you will probably feel only a little stress; however, if you perceive the situation or event as threatening or overwhelming your coping abilities, you will probably feel a lot of stress. Importantly, your perception of how negative an outcome could be will significantly determine what degree of stress you experience. So, having to wait for a bus when you have all the time in the world triggers only a little stress. Waiting for that same bus when you are running late for an appointment triggers much more stress. The difference between the demands of the situation and your perception of how well you can cope with that situation is what determines how much stress you will feel.


Are Stress Reactions
in Males and Females Different?

People have always reacted and responded to stress. That's probably one of the reasons the human race exists. And, the people who did react and survive passed those genes on. About 70 years ago, Walter Canon, a physiologist, studied the way a person physically responds to stress and coined the "Fight or
Flight" response.


The study of how the human body responds to stress continues today. What we do know is that our stresses are different than they were seventy years ago, but our physiology is the same. Our "threats" or stressors are more psychological-than physical.


The Big Difference

When we get stressed, it's because we believe our "balance" (psychological and/or physical) has been disturbed. To get back to balance we have to do something. Immediately we assess our resources to get back to a balanced state. If we cognitively decide we don't have the resources, our brain signals our
body to go into "stress mode".

At this point, our body's nervous system goes into action. The sympathetic system secretes hormones to stimulate us (breathe faster, heart rate increases, etc.). The para-sympathetic system secretes hormones to calm us. Actually, the basic neuro-endocrine core of stress responses doesn't vary much between males and females. However, as the stress response endures males and females secrete different hormones-males secrete testosterone and females secrete oxytocin.


Hormonal Differences


Even though males and females produce both oxytocin and testosterone, the stress response alters the amount secreted. Males secrete more testosterone-which in turn represses secretions of oxytocin. Females secrete more oxytocin. How does this alter the response to stress for males and females?

Testosterone helps fuel the "Fight or Flight" response. It prepares the body to run away or to fight. This hormone has long been associated with hostility and aggressive behavior. Research shows that testosterone increases with acute stress (including high-intensity exercise) and psychological stress.
Females can also display aggression, but it is usually less physical.

Oxytocin calms the nervous system, and fuels the "Tend and Befriend" response. Basic "Tending" is referred to as the quieting and caring for offspring and blending into the environment (for survival). "Befriending" is the creation of networks or associations that can provide resources to help the stressed female get back to "balance." Research shows that oxytocin enhances more affiliative and affectionate contact, which in turn, enhances the flow of oxytocin. Some research contends that, when stressed the females' desire to affiliate with others is the most "robust" gender difference in adult human behavior.

What are the signs and symptoms of stress?

The signs and symptoms of stress can range from a major physical crisis like a heart attack, to more minor symptoms like tiredness and disrupted sleep patterns. The more serious stress-related problems usually emerge in the context of prolonged periods of exposure to intense stress. It is important therefore to be able to recognise and manage the early signs and symptoms of stress, in order to avoid the more serious effects of stress on your health and well-being. Think about how you have been feeling in the last few months. How many of the physical and psychological signs of stress listed on the following page have you experienced?

• Tiredness, fatigue, disrupted sleep patterns
• increased pulse rate and blood pressure
• Shallow, rapid respirations
• Muscular tension
• Loss of appetite, overeating, indigestion
• Constipation, diarrhea
• Dry mouth
• Excessive perspiration, clamminess
• Nausea
• Decreased libido
• Nail-biting
• increased use of alcohol or other drugs
• Irritability and impatience
• Frequent worry and anxiety
• Moodiness, feeling sad or upset
• Loss of sense of humor
• Poor concentration, memory lapses
• Ambivalence
• Feeling overwhelmed by even minor problems

Symptoms of Stress

When you are stressed, your body creates extra energy to protect itself, which then creates an imbalance within your system. This energy needs to be directed into responses to regain a sense of balance. The American Psychological Association (APA) identifies four different types of stress: acute stress, episodic acute stress, chronic stress, and traumatic stress. Here is a summary of the symptoms for each type of stress (Lazarus, Stress Relief & Relaxation Techniques):

Level 1 - Acute Stress

Stressors defined as acute are the things that hamper your plans or your day: transportation problems that make you late to work, a missed deadline, an unexpected meeting with your child’s teacher. Acute stress happens to everyone and tends to be manageable.

Symptoms of Acute Stress:

• Emotional distress: worry, anger, irritability, anxiety, frustration, impatience
• Physical problems: fatigue, headache, back pain, jaw pain, trembling, cold hands and
feet, and Muscular stiffness that can lead to pulled muscles, tendons, and ligaments
• Digestive problems: heartburn, acid stomach, diarrhea, constipation, flatulence, irritable
bowel Syndrome
• Vital-Sign disturbances: rise in blood pressure, rapid heartbeat, sweaty palms, heart
alpitations, Dizziness, shortness of breath, chest pain
• Mental disturbances: confusion, inability to concentrate, indecisiveness, mind racing,
Mindlessness or blankness

Level 2 - Episodic Acute Stress

Episodic acute stress is characterized by intense reaction to everything: the classic type a personality, an excessive competitive drive, aggressiveness, impatience, and having a sense of time urgency. Episodic acute stress involves worry that a disaster is going to happen any minute.

Symptoms of Episodic Acute Stress (In addition to symptoms of acute stress):

• Persistent headaches
• Hypertension
• Asthma
• Chest pain
• Heart disease

Level 3 - Chronic Stress

Chronic stress is the long-standing stress that wears people down. It can be associated with such problems as poverty, illness, dysfunctional families, or work dissatisfaction.

Symptoms of Chronic Stress:

• Loss of appetite, or overeating
• Feeling of insecurity & inadequacy
• Weakened immune system
• Heart disease
• Chronic pain in joints, back, jaw, or shoulders
• Pessimism
• Resentment
• Extreme or chronic anger
• Inability to concentrate
• Peptic ulcers
• Diminished coping ability
• Depression
• Chronic fatigue
• Migraine headaches
• Persistent anxiety
• Reclusiveness
• Constant irritability
• Cynicism
• Low performance levels
• Digestive Disorders

Level 4 - Traumatic Stress
Traumatic stress occurs when a person has had a traumatic experience such as being in an accident, witnessing a terrible crime, losing a job, or having extreme financial problems in keeping the farm as a result of a drought or any natural or human disaster. Individuals experience extreme emotional responses. The shock can make you dazed and the denial is the coping mechanism – putting off feeling the intensity of the experience.

Symptoms of Traumatic Stress:

• Feelings: unpredictable, intense mood swings; anxiety; nervousness; depression
• Thoughts: flashbacks; vivid memory of event; inability to concentrate
• Physical reactions: rapid heartbeat; sweating; headache, nausea, chest pain, general
pain, and Digestive problems
• Relationship problems: strained, frequent arguments with family members and/or
coworkers; Withdrawal and isolation from group activity

Is Stress Affecting Your Health

Stress is something we all face, yet many of us don’t really understand what stress is or appreciate the problems it can cause.

Stress is actually a combination of two separate things. The first is the “stressor,” the situation that triggers the physical and emotional reactions that we feel. It might be a family problem, a money issue or just that traffic jam going to work.

Our “stress response” is our natural response to a stressor. Our bodies release chemicals that increase our breathing, heart rate, alertness and muscle response. That reaction is inherited from our ancient ancestors for whom survival meant reacting quickly to the threats they encountered. We call it the “fight or flight” response.

But while that was a good reaction back when the stress source was a bear or similar life-threatening situation, today’s problems are seldom so immediate or quickly resolved. Instead, we often face prolonged or repeated stress over which we have little or no control.

For many of us, repeatedly facing stressful situations can leave us feeling constantly nervous or exhausted, and can result in very real physical and emotional ailments.

How do you know that stress is negatively affecting your life to the point where you need help? The warning signs can include changes in both behavior and physical well-being.

Stress-related behavioral changes might include anger or impatience over relatively minor things. You might find yourself unable to relax, anxious almost all the time, sleeping poorly and experiencing sexual problems. Major changes in eating, whether no appetite or constantly overeating, are also common reactions. Excessive stress can make it difficult to make decisions or set priorities. You may make more mistakes or become accident-prone.

Physical ailments, such as frequent headaches and neck or back pain, can also be stress-related symptoms. You might find yourself suffering from frequent indigestion, diarrhea or constipation. Shortness of breath, heart palpitations, or skin problems like acne or psoriasis can also occur.

Excessive stress is not a problem to be ignored. It has been linked to a variety of serious health and emotional issues. If you find yourself facing high levels of stress that are affecting your health or overall quality of life, seek help. Your family physician or a counseling professional can offer assistance in helping reduce or cope with unhealthy stress in your life.

The Effects of Stress

What is stress?

Stress is a part of daily life. Everyone has stress. Some people appear to have more stress than others. Stress is one way we react to specific events in our life. There are times when you might feel that too much is happening at once and feel overwhelmed. Other times, you feel the pressure of time or a deadline and realize you need to take care of something before it is too late. Having been in a similar situation before will create anxiety. How we perceive a situation will affect how we respond to it. There is good stress and bad stress.

Good stress can be a motivator. Knowing that you have an obligation to address and a timeframe. That type of stressor puts you into action in order to meet a deadline. Or you might be in an unexpected situation where you need to make a split second response in order to avoid danger. This could be slamming your foot on the brake to avoid an accident. Anticipation of a competition or performance will cause tension and nervousness prior to the event. This nervousness is due to an increased flow of adrenaline going through your body. Your body is preparing for the “fight or flight” syndrome. The release of adrenaline prepares your body to take the steps to deal with the situation, including improved focus, strength, stamina and heightened alertness.

People also have bad stress in their lives. Whether we perceive a situation as being stressful or not depends on previous experiences. One person might see being in a multi tasking job as very stressful, feeling overwhelmed and becoming anxious about their work. Another person might find multi tasking enjoyable because they continue to stay busy and time goes by faster. Your body is capable of dealing with stress for short periods of time. When the stress is ongoing i.e. dealing with a divorce or bankruptcy, this can wear a person down. Long term stress contributes to feeling tired, overwhelmed and contributes to lowered immunity.

The body’s reactions to stress

Once you view something as being stressful, whether positive or negative, your body reacts to that perception. The response is a survival technique and a defense mechanism. The reaction is referred to as the “fight or flight” response. Either you are going to fight the attacker or you will choose to flee from the threat. This includes increased heart rate and blood pressure, perspiration, hearing and vision become more acute and hands and feet might become colder since blood is being directed to larger muscles in preparation for a fight or to flee. Your body is being prepped to handle the situation. When the threat is over, your body will return to normal.

If your body has difficulty returning to normal, then you would experience stress overload. This is when you stress out too much or have ongoing stress in your life and never get a chance to relax. Pressure in your life might be too intense or go on for too long without a break. People that have experienced trauma are likely to have stress overload. If trauma is not resolved then you might become hypervigilant, a sense of being overly aware of possible danger. You might always be “on guard.” Stress overload has an emotional and physical effect on the body. This could include panic attacks, depression, sleep problems, physical pain i.e. headaches and allergies as well as abuse of alcohol or other drugs. Having unresolved trauma will affect your perception. Situations that might not have caused tension prior to the trauma can have the ability to create anxiety after the trauma. Becoming aware of how your perception has changed and seeking support to address the trauma issue can be helpful to reduce ongoing stressors and to reduce anxiety. Seeking counseling that focuses on cognitive perceptions will help to decrease hypervigilance and will help to reduce the likelihood of continuing to be retraumatized. In addition, your body has memory of the event as well. Being able to release that reaction to the memory of the event from your body will help to reduce stress overload and triggers.

Stress and control

Stress is contributed to the desire to be in control. This not only includes control over yourself, but control over other people and your environment. Trying to control others and your environment, however, is impossible. You only have control over your own thoughts and actions. In order to relieve stress and anxiety it is important to let go of trying to control things outside of yourself. We are unable to foresee the future and cannot control what events will happen next. Focusing on future potential problems contributes to anxiety. On the other hand, people are able to prepare for things that might occur and have a plan of how you would like to respond to events. This could be as simple as having a repair kit in your car for getting a flat tire or preparation for an interview and the questions that might be asked during the interview process.

Part of living life is that things always change. Change is normal. How you perceive something will impact how you react to it. This is where the fight or flight reaction occurs. You can decide to be proactive and address the situation. Making a choice to take care of things when they occur. Or you can expend a lot of energy avoiding issues and letting them build. Taking action will actually help to reduce stress and anxiety in the long run. In addition, there will be a feeling of empowerment as you begin to deal with problems as they arise. Trust your intuition and creatively think of all ways you could resolve the issue at hand. Even if you try to tackle a problem and don’t succeed, you could then view this as a temporary setback. Review what happened and try to approach it differently. Setbacks can be temporary. Find who your friends are and develop a support system. Another option is to seek counseling in order to have someone that is impartial as part of your support system. You don’t have to always take care of problems by yourself. Ask your friends, counselor or other support persons what they think about a situation. They might have ideas that you would not think of on your own. Learning to address problems as they occur will help you to change your perception of things from problems to challenges. Doing so will continue to help you build your sense of self esteem and empowerment. Identifying challenges as they occur, developing a plan to deal with the challenge, asking others for their point of view, taking action and keeping focus on the goal you are working toward will help to strengthen your resiliency.

Steps to reduce stress

Each one of us is a unique individual and we all have different experiences throughout our lives that affect our perception. What might be a stressful event for one person, might not be viewed as stressful for someone else. In addition, some activities are more stressful than others. Self care including eating well and getting enough sleep are important for stress reduction. Making time for doing activities that are relaxing is preventative to reducing stress overload. Relaxation is important, but there is no one right way to relax. Some people find that sleeping or going to the beach is relaxing. Others choose to be involved in an enjoyable activity or hobby as a way of relaxing. The goal is to find an activity that allows you to escape from everyday worries and problems. There is no right way to do that. Relieving stress can be done by meditation, exercise or doing an activity. Making the time to care for yourself is a priority that helps to reduce stress overload.

As you focus on making positive change in your life that will help to reduce stress and anxiety, be forgiving of yourself if you don’t resolve your problems immediately. Being critical of yourself is very easy to do, especially when people close to you have been critical of you for a long period of time. That critical voice can be very loud when you don’t get it right the first time. A suggestion is a positive response to the changes you are trying to make and to be forgiving of yourself when things don’t go perfectly as planned. These are some suggestions that might work or to come up with your own.

“As things develop, I will, through listening to guidance from my unconscious, adapt to changing circumstances and grow with them.”

“I may not get what I want when I want it; I trust that things will work out in their own good time, for my ultimate benefit, as long as I remain calm and peaceful.”

“I may not get what I want at all, and yet, in remaining calm and attentive, I may discover something else that I need even more than what I thought I wanted.”

How you perceive a situation will affect how you respond. Whether you choose to address the issue or to avoid it. If you have a negative perception then you are more likely to experience anxiety and not be able to effectively take care of the problem. This will then reinforce that you have no control over the outcome and reinforce the perception of being helpless. On the other hand, a positive perception will help you to find a way to deal with the challenge you are presented with. If you choose to take responsibility for your feelings and actions then you are more likely to have a positive outcome. This will reinforce the sense of resiliency and empowerment. Breaking old patterns of behavior is difficult, especially when trying to do it by yourself. Being willing to look at yourself and to identify changes you would like to make takes a lot of energy and time. The more effort you put into making a positive lifestyle change, the greater the feeling of accomplishment you will experience. Develop a support system, whether family, friends or a counselor. Having someone that helps you to make positive change will increase the likelihood that the change will be long term instead of temporary



Stress
Control Plans
Risk Factor Possible Controls
Workload
 Work overload / long hours. Time pressure.  Encourage staff to take regular breaks.
Plan workload more carefully to allow enough time to complete tasks.
Offer training in time management, goal setting and problem solving.
Delegate sub-tasks to other staff members if possible.
Regular meetings with all staff to talk about workload etc.
 Co-curricular activities  Organize schedules so that after-school activities do not conflict with marking deadlines or new subject preparation etc.
Where possible, make more use of alternative volunteers e.g. parents, guardians and capable older students or prefects (where applicable).
Environment
 Education out of the classroom  Risk analysis and assessment of proposed activity and location.
Identify any hazards likely to be encountered by students and staff. See EOTC hazard register.
Ensure staffs are trained to cope with first aid or other emergency.
Ensure communication is available (cell phone, radio etc)
 Negative office politics  Encourage greater staff participation in decision making processes.
Ensure staffs are consulted before changes are introduced.
Keep staff informed on a regular basis.
Encourage discussion on procedures etc at staff members
 Fear of accusation of improper conduct  Have clear policies on being alone with children e.g. always have another staff member present when administering first aid etc.
Ensure support mechanisms and systems (including counselors) are available in case an allegation is made.
 Working alone / at night  If possible, reduce the need to work alone.
Establish policies for staff working alone or at night e.g. ensure security and lighting are adequate, ensure there are enough telephones available which can be used for emergencies etc.
People
 Recognition of stress and how to manage stress  Ensure training is given to all staff to be able to recognize symptoms of stress, and to learn various stress management strategies.
 Conflicts with management, conflicts with other staff, conflicts with parents / students  Ensure a mediator is available, either appoint someone in house or have a professional mediator come in when needed.
 Aggressive or violent students • Ensure there is a management plan in place to deal with problem students or parents. Ensure all staff is familiar with the plan.
• Strategically place problem students into the most appropriate classes with teachers most likely to cope with them. Be sure not to overload those teachers.
 Staff absenteeism  Ensure there are plans in place for dealing with an absent teacher’s class until a relieving teacher is present.
Policies established for staff absences that cannot be covered by relief staff.
 Work stress causing problems at home - leading to more stress  Recognize that there is a problem, and then identify the stressors.
Make use of Employee Assistance programs and / or counseling.
Have a list of support groups and information on stress management available for staff and their families. Explore Wellness programs and Work/Home life balance strategies.
Task
 Unclear / ambiguous role  Have clearly defined job descriptions and role definitions.
Regular staff meetings to talk about roles and tasks.
 Role conflict  Evaluate job demands and tasks, and ensure that job objectives are being met satisfactorily.
 Unfamiliar tasks  Ensure there is adequate training for all staff and competencies are matched with skills.
Management
 Workplace stressors  Identify stressors and if possible make the necessary changes to the workplace to eliminate or minimize the stress caused.
 Make use of existing programs eg Mental Health @ Work, Mental Health Foundation of NZ
 Develop policies on stress, fatigue and mental health. Implement.
 Lifestyle stressors  Make necessary lifestyle changes – exercise, relaxation, cut down on alcohol or tobacco, dietary improvements etc.
 Attitude and perception of stress at work  These can be changed (slowly) with professional help and good information being made available, and support from colleagues.

STRESS PROGRESSION

Alarm Reaction Resistance Stage Exhausting Stage
Symptoms:
- heart palpitations
- shallow, fast breathing
- lower back, neck tightness
- dry throat
- nausea, anxiety
- dizziness, light headedness
- sweating
- limb numbness Survival or coping
- may drink heavily or take drugs Symptoms:
- more accidents
- loss of clarity of though
- reduced performance
- difficult concentrating
- lateness or absenteeism
- increase in mistakes
- increase in excuses
- sudden loss of short term memory








Stress risk assessment

Lecturers, technicians, instructors, learning centre staff


Number
Stress factor
Hazards
People at Risk
Existing Control Measures
Risk Rating
Further Action

1
























Demands
Heavy emotional demands


Managing conflictual situations

Dealing with aggressive and/or violent behaviour




Lone working



Dealing with over large classes

Unrealistic work targets



Workload too great





Tight deadlines

No opportunity to delegate

Dealing with conflicting priorities


Long working hours




Difficult to take regular breaks


Use of contract/agency/part time workers


Offsite/ multi site working

Over large admin workload





Job demands assessed
Job related training

Training


Student discipline policy
14-16 policy and risk assessment
Violence policy
Measures to reduce violent behaviour


Lone working policy
Timetabling structured to ensure lone working does not happen

Agreement on maximum class sizes and maximum workshop sizes

Achievable work targets

Job demands assessed

Workload agreement.
Reallocating tasks and increasing resources.
Provide more admin support.
Work life balance initiatives

Achievable deadlines.

Job demands re-assessed

Job demands re-assessed
Clear planning and communication of priorities by management

Workload agreement
Admin tasks delegated to admin workers.
Work life balance initiatives

Breaks to be taken
Workload re-assessed

Effects of such contracts on workers assessed. Permanent contracts encouraged.

Allowance for offsite/ multi site working
in workload agreement
Workload agreement
More admin staff to deal with workload


Number


Stress Factor
Hazards
People at Risk
Existing Control Measures

Risk Rating
Further Action

2


















Control
Unable to exert control over demands made



Unable to participate in the decision making process

Job changes take place without consultation


Lack of support from management



Lack of admin support


Too much work linked to deadlines and targets
No regular breaks/long working hours
Job tasks assessed.
Workload measured/reduced.
Safe working practices procedure.

Strategies to encourage staff to participate in decision making.

Consultation with staff before job changes
Two-way communication policy.

Support mechanisms developed, e.g. adequate resources for changes in the curriculum and job role

Provision of adequate admin support.

Tasks planned in advance.
Workloads re-assessed.
Cuts in working hours.
Regular breaks scheduled




Number


Stress Factor
Hazards
People at Risk
Existing Control Measures

Risk Rating
Future Action

3
Relation-ships


Bullying and/or harassment from managers/other staff/students




Heavy emotional demands


Staff feel undervalued
Lack of line management support.

Poor communication – both vertical and horizontal.
Isolation in curriculum areas



Lack of social space/canteen facilities.

Systems for dealing with bullying and harassment, e.g. Bullying and Harassment policies. Equal Opps Policy. Complaints procedure – complaints treated seriously and acted on.

Safe working practices document
Staff development opportunities.

Measures to value staff’s contributions
Staff development and professional development opportunities

Establish cross institutional committees to generate ideas/involvement, e.g. academic board/working parties.
Half day meeting slot.

Measures to improve physical facilities.




Number
Stress Factor
Hazards
People at Risk
Existing Control Measures

Risk Rating
Future Action

4















Role
Job responsibilities heavy and demanding


Unclear job description


Conflicting demands in job role

Lack of participation in decision making processes


Lack of support in job role



Organisational and job changes without consultation


Lack of promotion and career development opportunities

Job demands assessed
Workload re-assessed


Clearly defined job roles
Job descriptions re-assessed.

Clearly defined job roles
Job descriptions reviewed.

Strategies to encourage staff to participate in decision making processes.

Support mechanisms developed, e.g. adequate resources for changes in the curriculum and job role.

Improved consultation measures before changes take place.
Two-way communication policy

Staff development and career development opportunities



Number
Stress Factor
Hazards
People at Risk
Existing Control Measures

Risk Rating
Future Action

5
Support





Over competitive culture
Management style confrontational not supportive



Lack of consultation with staff
Poor communication

Staff feel under valued

Lack of career development/promotion routes.

Staff given responsibility without the authority to take decisions

Analysis of ‘culture’ of the organisation
and measures to improve the working environment.
Management show concern and empathy for those they manage.

Staff consulted and participate in decision making. Better communications systems in place

Measures to value staff’s contributions

Provision of staff and professional development opportunities

Strategies to encourage staff to participate in decision making




Number
Stress Factor
Hazards
People at Risk
Existing Control Measures

Risk Rating
Future Action

6
Change





Pace and intensity of change
New educational initiatives

High degree of uncertainty about work as the result of re-organisation, restructuring, redundancies or mergers

The impact of restructuring on workload and job responsibilities

Large increases in the number of part time/temporary/agency staff.

Changes without consultation.
Lack of participation in decision making processes.


Provision of time and resources to support new educational initiatives.

Improved consultation and communication about changes in ‘good time’ with the recognised unions


Job responsibilities assessed
Tasks re-allocated.


Improved contracts



Consultation procedures in place.
Improved communication strategies
Staff involved in the planning process before changes take place.



7 Successful Stress Management Techniques
Everyone needs successful stress management techniques. Easy to learn and easy to implement, you can use them for your own stress management or teach them to help others manage theirs.
Manage your stress and be a healthier, happier and more pleasant person to be around. Let’s cut to the chase…
1. Make stress your friend
Acknowledge that stress is good and make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment. I’ve yet to see a top sportsman totally relaxed before a big competition. Use stress wisely to push yourself that little bit harder when it counts most.
2. Stress is contagious
Stressed people sneeze stress germs indiscriminately and before you know it, you are infected with stress germs too!
Protect yourself from stress germs by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage their stress.
3. Copy good stress managers
When people around are losing their head, which keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?
Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.
4. Use deep breathing.
You can trick your body into relaxing by using deep breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.
5. Stop stress thought trains
It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?
Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that, and what can you do to prevent it?
6. Know your stress hot spots and trigger points
Presentations, interviews, meetings, giving difficult feedback, tight deadlines……. My heart rate is cranking up just writing these down!
Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?
Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to de-caffeinated coffee?
7. Eat, sleep and be merry!
Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!
And those are the 7 successful stress management techniques! Take time to learn them, use them and teach them, and be a great stress manager.


Journaling for Stress Relief

Journaling is a great way to deal with chronic stress. It is one of the most powerful tools for self growth and can help you release negative emotions, clear confusion and sort out puzzling or traumatic events.

The best way to begin is to set a time to write and put down whatever thoughts and feelings pop into your head. Your journal can be used to reflect on the events currently affecting you that are particularly traumatic or overwhelming. It can also be used to process other things, such as dreams, childhood events, and long and short term goals.

Research has shown that writing not only about your feelings but also your thoughts about your feelings is more helpful than just venting your feelings. In other words, write from both an emotional and an intellectual angle,

Don’t worry about spelling or grammar. The purpose of what you’re doing is to relieve stress and release pent up emotions, not to cause yourself more stress by censoring your own writing. Keep what you’ve written private. If you think privacy is an issue, keep it under lock and key. If you’re journaling on a computer, password protect your file.

A journal can be written on lined or plain paper, in a special bound book or a plain spiral notebook, or you can use a computer. The important thing is to make a commitment to write for 10-20 minutes each day if you can. Schedule a time to write, whether it’s first thing in the morning or last thing before you go to bed, preferably a time when you’re free from interruptions. Experiment with writing at different times of day and in different locations.

Don’t think of journaling as a chore. If you miss several days of writing, simply pick up and write again when you can. Chances are the more you practice journaling, the more you will look forward to it. Your journal can be thought of as a friend who is always willing to listen. In a journal you have the freedom to express deep emotions that you may not be able to share with anyone. No one will be affected by what you write.

If you review what you’ve written over time, you’ll be able to see your own growth. If you’re processing a traumatic event, you’ll be amazed to see how far you’ve come and
how much you’ve healed.


Journaling is a lot less expensive than most other methods of stress relief. It’s a great tool for self-knowledge and emotional healing. Like other healthy habits, you will improve with practice, and the benefits you attain from journaling will build the more you work on
this life-changing habit.


Handling Workplace Stress
So many people take workplace problems and make them into workplace melodramas. Fears pile up, and stress becomes an everyday scene.

Since you are their leader, others look to you for guidance and can take on your emotional state. Therefore, your stress can contribute to a stressful atmosphere. On the other hand, if you relax, everyone who works with you will also begin to feel more relaxed.

So... if your workplace resembles a soap opera, here are some tips for changing your workplace melodrama.

Become a Movie Director

If you think about watching a movie, many times there is a humor worked into a scary situation so that people will laugh for a moment and relieve their tension. Movie directors want to take you on the roller coaster of experiencing extremes of many emotions. They know that humor immediately lowers stress.

The truth is that you actually are a movie director - directing the movies in your mind - all the time. You can direct scary movies... or funny ones.

Here's how to find the funny side of your situation by changing the movie in your mind.

Look for the Humor

There are many ways to look at problems. One way is to look for humor in the situation... Just stop for a few minutes and look for the funny side using these techniques.

Laugh at Yourself

Learn to laugh at yourself - after all, you are only human, and we all do things that we can either beat up ourselves about... or we can laugh about.

Exaggerate your situation.

If there is one difficult person in your stressful situation, imagine hundreds of difficult people doing the same thing. You can also imagine difficult people as babies, or you can picture them as cartoon characters... or even animals.

Change Your Location

In the movie in your mind, change the place where you feel stressed. If it is your office, imagine it's a room in a castle and that everyone is wearing clothes from the 1400's.

It's About Time

Many people stress themselves about time. You rarely hear someone say, "Well, it's 10AM and I have all my work done for the day. All I have to do is sit here and do nothing for the rest of the day."

On the contrary, most people never have enough time to get their work done. So, exaggerate your situation. If your deadline for a project is next week, imagine that it is due in two minutes and that you haven't begun getting ready and everyone is standing around waiting for it.

Draw a Cartoon

Draw a cartoon of your funny situation. Keep that cartoon where you will see it - to remind you to look at the funny side of workplace life.

Perform Skits

If your stress is something that is shared with your department, ask employees to make up funny skits about it, and have a special lunch or a meeting where you perform the skits.

The bottom line is that stress is caused by your mind creating a fearful image of a situation. When your mind creates a funny image, your stress is lowered. From now on, every time you are feeling stressed, take a minute to look at the funny side.

12 Stress Reducers For You
If you are familiar with the concept of “Inside Out Thinking,” then you already know that I don’t conceptualize stress as something that exists outside of you. It is actually something you create inside. Stress is a behavior you create to help you get something you want. The only way to reduce stress is to empower yourself to take control of what you can control—namely your actions and your thoughts. You may not believe you can control what you think but with patience, persistence and practice it is not only possible but critical to maintaining a positive state of mental health.

Because the holidays are often a stressful time of the year for many, I wanted to give you a dozen ideas for things you can do or think differently to help reduce your stress level.

1. Rational Thinking — often irrational thoughts contribute to your stress levels. What are irrational thoughts? Things like “everyone must like me for me to be worthwhile.” Or, “I have to complete everything on my ‘To Do’ list everyday in order to be a success.” Or, “I can’t let anyone in my house unless it is spotless.” Irrational thoughts are not true—that’s why they are called irrational. However, you can actually convince yourself these beliefs are true, and when you believe them your stress level can soar. For example, if I actually think the only way for me to be worthwhile is if every person I meet likes me, can you imagine the stress I will create for myself trying to get everyone to like me? Check your thinking and make sure your thoughts are rational. You may need to ask someone you trust to help you with this because if you actually believe the irrational thoughts, then you will have a difficult time recognizing they are irrational.

2. Inside Out Thinking — Instead of spending your time focused on things over which you have no control, look at the situation and choose the best response available to you. The only things you really have control over is what you do and what you think. You really can’t change others. Make sure you take a proactive approach to life’s situations by looking at what you can do or think differently to improve the situation. This also means no longer pointing the finger outside of you for the source of your problem or unhappiness. If you are in pain over something, then it is your responsibility to fix it the best you can.

3. Time Management — find a time management system that works for you and implement it. You have the same amount of time in a day as everyone else, yet some people are far more productive than others. They have discovered a way to maximize their moments to get the most out of each of them. There are many time management experts out there who have different systems. However, I think time management is similar to dieting. There is not a one size fits all approach. You need to find a system that works for you and follow it.

4. Fun Activities — make a list of things you love to do: pleasurable activities. When was the last time you engaged in them? Taking care of yourself and making sure you schedule some “me” time is essential to keeping stress at bay. Even though you may think you have no time for pleasure, taking that time will increase your productivity when you do get down to business.

5. Relaxation — do you meditate, visualize your “happy place,” get massage or do some deep muscle relaxation? This is a sure way to reduce stress. When you get good at meditation and relaxation, it is something you can do in a very short period of time almost anywhere. It’s a great skill to develop and it will substantially help you manage the stress in your life.

6. Exercise — there has been a lot of research that shows a regular exercise program can be helpful in managing the negative, physical symptoms of stress. This does not have to be any strenuous exercise. It could be as simple as going for a walk but physical activity provides a release of the stored energy of stress.

7. Healthy Living — there are some known links to substances that stress our bodies. If you reduce or eliminate these things from your lifestyle, you will reduce physical stress. Some things to look at are drugs, alcohol, nicotine, sugar and caffeine. If you use any of these substances on a moderate or higher level, you can be creating stress for yourself.

8. Sense of Humor — when you can find the humor in stressful situations, you can laugh your way through life. Laughing releases the body’s natural endorphins and will ward off potential stress before it even begins. It is most helpful when you can laugh at yourself and find humor in everyday situations.

9. Support System — having a healthy support system will help. You need to decrease the toxic people in your life and increase the nourishing ones. We all have those who will suck the life out of us if we let them and then there are others who will support us in our time of need. Look at reducing the former and expanding the latter.

10. Assertiveness — develop the ability to take care of your needs without interfering with others getting their needs met. Be able to say “no” when it will best support you. You can stress yourself out when you always put other people’s needs and desires ahead of your own.

11. Experience the Arts — there is something about the arts that will sooth many. It could be music, art, dance, or nature’s art but setting aside time to appreciate life’s beauty can act as an immunization against stress.

12. Spirituality — develop a personal sense of your spirituality.This does not necessarily have to be religion. It can be a calm, a peace, a sense of the order of life. When things get stressful, you can rely on your spirituality to help you through. You may develop beliefs about everything happening for a reason, the Higher Power will take care of things or there are always positive experiences with the negative. Spirituality can help you make sense of things that otherwise wouldn’t make sense.

Stress is not inevitable. You definitely do NOT have to be a victim of it. Know that you are choosing it. Know that you are getting something from it and then make a conscious decision about whether or not you want to continue on your same path or do something different.

Lower Your Stress with Just Three Deep Breaths!
Got stress? Have you multi-tasked your way right out of the joy of being fully present and fully alive? Is it possible to get off of this merry-go-round of complexity and busy-ness, and by so doing, come away more successful, healthy, and energized?

The answer is a hearty Yes! But first let’s face the dilemma. Traffic jams, technological change, information overload, time-crunch, relationship struggles, and other stressors can jeopardize our vitality, our creativity, our productivity, and our joy while costing individuals and businesses a fortune.

According to a 2001 report from the American Institute of Stress, U.S. businesses pay 300 billion dollars a year in job-related stress costs.

Unmanaged stress can influence the onset of heart attacks and strokes, gastro-intestinal problems, diabetes, insomnia, headaches, and depression, to name a few. Studies show that 75% to 90% of all visits to primary care practitioners are now known to be stress-related.

What is Stress?

When I am doing one of my Three Deep Breaths “Stress-buster” workshops, I often ask participants to tell me how many of the following scenarios cause them stress: having a significant fight with their spouse or boss, taking a vacation on a south pacific beach, being late for a critical meeting, and having finally moved into their dream home.

Most of them will say that only two of those, the fight and being late, cause stress.

But science will state emphatically that all four could cause stress, because stress occurs when any significant change – positive or negative – happens to the mind, body or environment in which we live.

If we are alive, we will have stress.

Whether it’s dis-stressful on our mind, body, or spirit or actually beneficial has a great deal to do with how we respond.

Stress is one of the best opportunities to become wiser, stronger, and more flexible. Every elite athlete knows that he or she must put stress on the body and mind, training regularly to grow strong and more adaptable.

Managing Stress Is A Balancing Act

The autonomic nervous system is responsible for all those systems that happen involuntarily within us: our heart rate, our breathing, our perspiration, the dilation of our pupils, our digestive system, etc.

There are two complementary systems in the autonomic nervous system — the sympathetic and the parasympathetic. The sympathetic can be called the “Red Alert System,” or the “Fight or Flight” System. The parasympathetic, which does the opposite, is the “Green System,” or the “Rest and Digest” system. When one is turning on, the other is turning off.

When a zebra is chased by a lion, the red alert system is turned on, with everything in the system delegated to the chase: explosive muscles, increased heart rate, pain-killing chemicals, hyper alertness — all to elude the lion and avoid death.

(Read Stanford researcher/author Robert Sapolsky’s Why Zebras Don’t Get Ulcers for all the details. It’s one of the few scientific books on stress that reads like a great historical novel.)

But when you are sitting in rush-hour traffic already ten minutes late for a critical appointment, your mind also delivers the thoughts, “I’ve got to get going, or I’m finished!” And guess what? Your autonomic nervous system has not evolved enough to make a distinction between death by a lion and death by your imaginary thoughts.

So, your Red Alert lever is also switched on, pumping hundreds of chemicals and hormones into your system so that you can fight or flee. But it’s inappropriate to leap out of the car and bite the fender of the lady in the SUV in front of you or sprint down the freeway screaming (although I’m sure these behaviors have been tried by some!). So, you just sit there with the heartbeat rising, and the perspiration flowing.

Let’s say you eventually make it to the critical appointment and the client himself is late. Ah, now you can relax and let the “Rest and Digest” part of the autonomic nervous system clean up the mess in your body, right? But the phone rings and another client informs you that they are going with your competitor. Red Alert! Then a memo arrives hinting at a company-wide layoff. Red Alert! You finally get to go home at the end of the day to relax but you find bills in the mailbox, your kid’s flunking algebra, and your spouse has a headache. Red Alert, Red Alert, Red Alert!!

Are you getting the picture here? You are on Red Alert 24/7.

There is an imbalance between the Red Alert/Green Alert systems in the autonomic nervous system. The stress response/recovery ratio is off kilter and causing suffering to the body, mind and spirit.

What To Do?

In the past 30 years, there have been well over 2000 peer-review studies of mind/body medicine, as well as writings by leading researchers in the field, such as Herbert Benson, Greg Jacobs and Ellen Langer of Harvard; Robert Sapolsky of Stanford; Richard Davidson of the University of Wisconsin; and Paul J Rosch of New York Medical College to name a few.

They show us that mind/body techniques, which focus on proper breathing, deep relaxation, and mindfully choosing our perspectives, can actually bring balance to our autonomic nervous system.

They teach us that mind/body exercises can be far more valuable than any symptom-treating pill for modern-day stress.

Since the autonomic nervous system is involuntary, how can we interact with it directly and effect its workings?

Most people have not been trained to lower their pulse rate or blood pressure or change their body temperature at will. And yet everybody can immediately impact their involuntary nervous system through breath work.

Breathing is the one direct interface between our voluntary and involuntary systems. It is the one activity that can happen without our conscious effort and yet we can also choose to control it consciously, right now.

You can use a simple practice, the Three Deep Breaths, to balance yourself anywhere, any time. Right in the moment, even in the heat of anger or upset, the first breath can calm and soothe your body, the second breath can restore the tranquility of your mind, and the third breath can reunite you with the spirit.

The Three Deep Breaths Practice

The Centering Breath
• Exhale completely to relax the body and empty the lungs of air. It will support you to place your hands on your abdomen, to be aware that the breathing includes the belly or center of the body.
• Inhale, noticing that, after a complete exhalation, how deeply and naturally, the inhalation follows.
• As you continue to inhale and exhale, whether you are sitting or standing, let your body become more symmetrical and aligned, feet flat on the ground, and upper body erect, as if someone is suspending you from a string through the top of your head.
• Visualize gravity flowing through you, the weight settling underneath of your feet, leaving you weightless, yet grounded.
• Simply focus on the breath and notice its involuntary nature, how it happens effortlessly without your conscious energy or intellect. Inhale naturally through your nose. Exhalation can happen through nose or mouth. Notice how the inhalation expands the belly out and the exhalation recedes it in toward the spine.
• Give this breathing your full attention. No need to do anything – just watch the breath. You will notice that your breath will tend to get slower, deeper, quieter, and more regular.
• Allow your attention to become present in the moment. You will have a sense of “witnessing the internal and external sensations and thoughts without getting plugged into them. Your choices and thoughts will become more purposeful and creative.
The Possibility Breath

As you continue with the Centering Breath, simply access (breathe in) the “best me I can be.” Another way to think of it is to breathe in “my highest purpose.” This may change from situation to situation.

On the way to work it could be, “I’m a real team player, giving my job 100% focus and energy.”

Or, when you’re entering your home at the end of the day,“I am a loving, joyful, nurturing parent” or “I am a compassionate and considerate spouse.”

The important point is to breathe the possibility in with deep diaphragmatic breaths, imagining it penetrating every cell in your being.

The Discovery Breath

Breathe in the question, “Are my next words or actions going to come from an intent to defend or from an intent to learn?” Is this going to be a fight to be right or a wondrous adventure of discovery? Breathe in the Mystery, the magic of life, and let go of judgments.

Research shows that the keys to managing stress are to be able to control your response to life events, to treat stressors as challenges, and to have a sense of commitment to something larger than your ego (i.e. family, service, life philosophy, faith, etc.)

The Three Deep Breaths do exactly that. The Centering Breath gives you control over your response. The Possibility Breath gives you a higher purpose than your ego. And, the Discovery Breath turns a stressful situation into a learning opportunity.

When To Do The Three Deep Breaths

Anytime you remember, you can do this simple powerful practice! It can be done anywhere:
• When you fasten your seat belt
• Sitting in rush hour traffic
• Waiting in line
• Waiting for an appointment
• Before a meeting
• Before entering your home
• When the phone rings
• When you boot up your computer
The Three Deep Breaths opportunities are endless! But it is the doing of it, in the practice, that counts! And the good news is that it doesn’t take time, it takes “intention.” In addition, the practice is simple, joyful, and energizing.
7 Leading Causes Of Stress
In 1967, Thomas H. Holmes and Richard H. Rahe, from the University of Washington, did a study on the connection between significant life events and illness. As part of that study, they compiled a chart of the major causes of stress. That chart, which contained 43 causes of stress in 1967, was updated to 55 causes in 2006. Apparently, society is finding more causes to feel stressed.

If you knew the leading causes of stress in your life, would you take action to eradicate them? Can you eradicate stress – or is it an inoperable condition that will be with you all of your life, possibly causing your eventual death?

Which Is Your Leading Cause of Stress?

1. Finances

Most studies agree that finances are a leading cause of stress. In an online poll conducted in 2005 by LifeCare, Inc., 23 percent of respondents named finances as the leading cause of stress in their lives. Financial stress has led the list in many modern polls.

Some who name finances as the leading cause of stress cite major purchases they have to make, such as a home or car. Others are stressed by a loss of income, or mounting credit card debt. For some, financial stress will eventuate in bankruptcy. While college students stress over paying for an education, Baby Boomers and older senior citizens find that retirement income can be a major cause of stress.

2. Work

Closely tied to finances as a cause of stress is work. Our jobs or careers seem to cause constant stress. In the LifeCare poll, 21 percent of those responding listed this as the leading cause of stress in life.

How is the workplace a cause of stress? We worry about getting and keeping adequate employment. We worry about new types of work or new responsibilities. We struggle to climb a career ladder, overwhelmed by the demands. Work conditions may change, or we may have interpersonal trouble at work. Students, especially teenagers and college age students, cite school work as a cause of stress. Sometimes, work stress is brought on by others. Sometimes, we bring it on ourselves.

3. Family

Family, wonderful though each member may be, is also a leading cause of stress. Arguments erupt with a spouse or other family member. Parents divorce. Children marry. The ebb and flow of family life is filled with stress. A child moves out – an aging parent moves in.

Family health is also a leading cause of stress. A sick family member, a serious injury, pregnancy, miscarriage, or abortion all cause stress. Family changes of other kinds bring stress, too. Adoption, relocation, and job changes for just one family member can cause stress for all.

4. Personal Concerns

Personal concerns that are only indirectly created by others are another top cause of stress. Lack of control tops the list of personal concerns. Every human has a deep-seated desire for control over his or her own life. When control is weak or missing in a given area, we experience stress. To many people, a lack of control over their own time is a leading cause of stress. We want to determine when we do tasks around the home, or at work. Holding a job, participating in the children’s carpool to school, driving family to soccer practices, shopping, and scout meetings while trying to keep the household running can create major stress. You would like to control your time, rather than let others’ demands control it, but that is not always possible.

We may be involved in legal proceedings that cause stress. We may be wrestling with a bad habit. We may be going through changes. Personal change of any kind can be a cause of stress.

5. Personal Health and Safety

Most people find that personal health is a leading cause of stress. For some, the stress is linked to obesity, and a desire to lose weight. For others, the stress is a personal bas habit that affects health and must be changed. For example, smoking, abuse of alcohol or other drugs. Illness or injury, whether less or more serious, can be a leading cause of stress for many people. Incontinence can be an ongoing concern. Personal health is more or less stressful according to the degree of seriousness and our personal outlook on health.

Personal safety is also a leading cause of stress. Women, more than men, tend to stress about their own and others’ safety. Adults tend to stress more than young people, who may act invincible. Crime is a factor, as is.

6. Personal Relationships

Whether it is a friendship, dating, separation, marriage, divorce, or re-marriage, a relationship can be a leading cause of stress for many. We all want love, and that is potentially available in relationships, but getting from A to B can be very stressful. Some resort to online relationships that are easier to handle. Others withdraw and become recluses. Either way, the demands on time, finances, and emotions can cause ongoing stress.

7. Death

Probably the most wrenching cause of stress is the death of a loved one or close friend. Even the death of a pet can be stressful. Children are always a source of stress for parents, but when a child dies, the stress is overwhelming. The same is true when a lifetime spouse passes on.

Win or Lose

Causes of stress change as we age. The stressed child who threw tantrums becomes a young student, stressed by the school bully. The young student becomes a teenager, stressed by acne, hormones, and dating. The teenager becomes a young adult trying to handle the stresses of leaving home, adjusting to college life, and managing finances. Life progresses to first jobs, marriage, children, and so on. Even if you move to a secluded cabin in the woods, stress will follow you.

Gaining knowledge of the leading causes of stress is important. Using that knowledge to win over unhealthy stress is vital.

Ways to Manage Stress
• Think positively and surround yourself with others who do so.
• Don’t demand too much of yourself. Ask for help.
• Accept that you can’t control everything and be flexible.
• Make a list of things to do each day and set reasonable priorities. (Get Organized)
• Divide big tasks into smaller ones.
• Eat healthy and avoid sugar.
• Get plenty of sleep each night.
• Exercise some each day to boost energy and improve your mood. Don’t sit too long. Use stairs instead of elevators.
• Make time to relax. Listen to music, meditate, read or do something you like.
• Avoid alcohol, tobacco and drugs which act as a pacifier to stress & aggravates stress.
• Use mistakes to learn.
• If possible, say “no” to tasks that you know will be stressful for you.
• Talk about things with a friend so that frustrations don’t build up.
• Appreciate nature.
• Laugh and have fun.
• Let yourself cry.

Stress Relievers
Deep Breathing
While in a comfortable position, take a long deep breath to the count of 5. As you exhale to the count of 5, imagine breathing out tension and breathing in relaxation. With each breath, think “relax.”

Stretches that can be done either sitting or standing.

Bubble Technique
Close your eyes and sit quietly. Imagine yourself floating underwater with air to breathe and no tension. Picture your thoughts inside of air bubbles and watch as they float away.

Sandbag Technique
Close your eyes and sit quietly. Imagine yourself standing in a hot-air balloon that is still on the ground. In the basket with you are bags of sand that represent your worries. As you toss each bag out of the basket onto the ground, the balloon begins to lift. When all the bags are gone, you are floating freely with no worries. Return when you are ready. Notice the change in your attitude.






NORMAL REACTIONS TO A DISASTER
• No one who responds to a mass casualty event is untouched by it.
• Profound sadness, grief, and anger are normal reactions to an abnormal event.
• You may not want to leave the scene until the work is finished.
• You likely will try to override stress and fatigue with dedication and commitment.
• You may deny the need for rest and recovery time.
SIGNS THAT YOU MAY NEED STRESS MANAGEMENT ASSISTANCE
• difficulty communicating thoughts, remembering instructions, maintaining balance, concentrating, and making decisions
• being uncharacteristically argumentative
• limited attention span
• unnecessary risk-taking
• tremors, headaches, nausea, tunnel vision, muffled hearing, colds, or flu-like symptoms
• disorientation or confusion
• loss of objectivity
• easily frustrated
• unable to engage in problem solving or let down when off duty
• refusal to follow orders or leave the scene
• increased use of drugs or alcohol
• unusual clumsiness

Examples of best practice

There is no single best solution to occupational stress; it will depend upon what has been identified as the main contributor to the stress and other factors. The following paragraphs identify where potential problems may lie and provide some examples of possible management response. The possible responses should not be taken as appropriate for any particular situation, but may be considered as a guide to the type of approach that may be used, after due consideration of the circumstances.

1. Demands of the job

Potential problems:

• too much to do;
• too little to do;
• boring or repetitive work;
• poor working environment.

Possible management response:

• help prioritise tasks;
• provide task related training/time management training etc.;
• increase the variety of tasks;
• consider changing the way tasks are allocated;
• consider giving responsibility to groups, involve other staff etc.

2. Job Control

Potential problems:

• lack of opportunity to provide input into planned change.

Possible management response:

• encourage the involvement of staff in the planning of work, including how
to address problems, seek alternative views etc.

3. Relationships

Potential problems:

• poor relationships with others;
• bullying or harassment.

Possible management response:

• identify early signs and address them promptly and firmly;
• provide access to training in interpersonal skills;
• ensure awareness and use of the University Bullying and Harassment
control procedures.

4. Change

Potential problems:

• uncertainty of future role;
• fears about job security;
• uncertainty of skills for new tasks.

Possible management response:

• ensure good communication with staff;
• provide support for staff throughout the process;
• provide access to appropriate training.

5. Role

Potential problems:

• uncertainty of role;
• lack of understanding of others’ contribution.

Possible management response:

• meet with all staff to clarify roles;
• establish clear objectives and responsibilities.

6. Supporting the individual

Potential problems:

• lack of support from managers and co-workers;
• inability to balance the demands of work and home.

Possible management response:

• support and encourage staff, even when things go wrong;
• investigate the possibility of flexible working, part time work, career break
etc.

The above is not a complete list of the potential sources of occupational stress nor
responses to them. The purpose is to illustrate the type of approach which may be
effective.

Advice

What should you do if a member of your staff complains about being stressed?

1. Treat the complaint seriously.
2. Provide time and the appropriate interview circumstances to determine the
source of the stress.
3. If the source is within your area of control, discuss with the individual how
The situation might be improved. If the source is outside your control it
may be necessary for you or the individual to seek help from the
Personnel Department or one of the resources listed below.
4. Encourage the individual to seek advice from the Occupational Health
Service.
5. Maintain confidentiality.

What should you do if you feel you are suffering from occupational stress?

1. Raise your concerns with your line manager/head of department.
2. Seek advice from a work colleague, friend or your trade union
representative.
3. If you are not satisfied with the response consider contacting one, or
several, of the following as appropriate to your circumstances:

• line management (again) ;
• University Occupational Health Service;
• Trade Union official;
• Personnel Department;
• own GP.

4. Don't suffer in silence - colleagues may be in a similar situation.
5. Occupational stress is preventable and can be constructively addressed
FACT SHEET – Disaster Stress Management (continued)

WAYS TO HELP MANAGE YOUR STRESS
• Limit on-duty work hours to no more than 12 hours per day.
• Make work rotations from high stress to lower stress functions.
• Make work rotations from the scene to routine assignments, as practicable.
• Use counseling assistance programs available through your organization.
• Drink plenty of water and eat healthy snacks like fresh fruit and whole grain breads and other energy foods at the scene.
• Take frequent, brief breaks from the scene as practicable.
• Talk about your emotions to process what you have seen and done.
• Stay in touch with your family and friends.
• Participate in memorials, rituals, and use of symbols as a way to express feelings.
• Pair up with a responder so that you may monitor one another’s stress.