Stress Management

Slide 1: 

11/11/2009 1 Managing Stress

Slide 2: 

11/11/2009 2 Managing Workplace Stress “Stress is insidious: it creeps up on us on padded feet, and suddenly thrusts a knife in our vulnerable spot. Knowing what stress is, is one way of avoiding it; being able to recognise it in ourselves is probably more difficult than recognising it in someone else.” - Institute of Counselling Knowing what stress is and its effects Being able to recognise it in ourselves Being able to recognise it in others Knowing what we can do to help ourselves and others

Slide 3: 

11/11/2009 3 Work in threes or fours and Agree a simple definition of stress What sort of things tend to stress you generally? Describe how you would look, feel and sound like when under stress How do you detect these things in other people? Is it possible for you to cause stress in others? Can others cause you stress? What do you feel is the short term/longer term affect of stress? What is the impact on the South Ayrshire Council? What do you think stress is? Stress is a normal reaction by normal people to exceptional pressures or to a build up of everyday pressures. Stress is, most emphatically NOT “all in the mind” nor is it “a sign of weakness”

Slide 4: 

11/11/2009 4 Stimulation Peak Performance Stress (Rust-Out) Chronic low energy level Defensive behaviour Emotional distancing from people Stress (Burn-Out) Chronic low energy level Defensive behaviour Emotional distancing from people Efficiency What is Stress? “When the pressure of life, in what ever form it comes, exceeds your ability to cope, then you are in the whole arena of stress” Professor Cary Cooper

Slide 5: 

11/11/2009 5 Our Ancient Past Our body’s most basic instinct – to survive in the presence of threat to life itself “At the highest levels of activation that is all that our mind wants to focus on. It is being pulled that way by thousands of generations of evolution while we try to drag it back to the task in hand. And, unless we make a conscious effort, our mind and body will not make the distinction between the threat of death and the threat of something infinitely less dreadful such as humiliation or embarrassment or hurt pride or simply inconvenience.” Stuart Watkins – Chartered Psychologist

Slide 6: 

11/11/2009 6 Fight or Flight Response? Our body’s most basic instinct – to survive in the presence of threat to life itself by fighting back

Slide 7: 

Our body’s most basic instinct – to survive in the presence of threat to life itself by fleeing 7 Fight or Flight Response?

Slide 8: 

11/11/2009 8 The Impact of Stress Our “Control Centres” react in the same way as they cannot differentiate the level of threat. Adrenalin and nor-adrenalin are released into the bloodstream – speeds up reflexes, increases heart rate, raises blood sugar = increase in short-term capacity and physical performance. Down side is if no action needed = cardiovascular disorders such as heart attacks and strokes, kidney damage due to hypertension . It can also aggravate diabetes Thyroid hormone is released to further boost bodily metabolism thus increasing the rate that energy can be burnt and translated into physical activity. If it goes on too long this racing metabolism leads to exhaustion, weight loss and eventual physical collapse. Cholesterol is released from the liver further boosting energy levels and aiding muscle function. Permanently raised levels are responsible for arteriosclerosis, the hardening and thickening of the arterial walls that impairs blood flow and is a major factor in heart attacks

Slide 9: 

11/11/2009 9 The Impact of Stress Our “Control Centres” react in the same way as they cannot differentiate the level of threat. The digestive system shuts down to allow blood to be diverted from the stomach to the muscles and lungs. At the same time the mouth goes dry so the stomach doesn’t have to deal with saliva. This if prolonged leads to digestive problems, particularly if we force food into a system which isn’t prepared for it Hormones called endorphins are released into the blood stream as a natural pain killer This reduces sensitivity to bodily injuries such as cuts and bruises. When these are depleted they leave us more sensitive to routine aches and pains such as headaches and backaches. Cortisone is released into the bloodstream and shuts down allergic reactions which can interfere with breathing. It also lowers the body’s immune reactions to all kinds of infection. Once the immediate effects wear off allergic reactions can return with increased vigour. It has also been proven that cortisone in the bloodstream is linked to memory lapses. A serious impediment to performing day to day tasks.

Slide 10: 

11/11/2009 10 The Impact of Stress Our “Control Centres” react in the same way as they cannot differentiate the level of threat. Sex hormone production is reduced to avoid distraction. When prolonged this can lead to problems such as impotence or sterility. Blood vessels constrict and blood thickens to make it flow less rapidly and coagulate more quickly in the event of flesh wounds. The heart has to work much harder to force this sludge through the arteries and veins. This puts more strain on the heart. This should dispel any lingering belief in the myth that stress is all in the mind. Stress is very much a physical condition and the people who are most susceptible are likely to be the most conscientious with the strongest sense of purpose.

Slide 11: 

11/11/2009 11 The Damage that Stress does Individual – Lowers confidence and self-esteem, creates indecision, increases mistakes and has a negative effect on efficiency Teams – Can create disharmony, impacts on unity and may waste opportunities Organisations – Increases absenteeism, increases staff turnover and can lead to ineffective use of human resources

Slide 12: 

11/11/2009 12 Common Symptoms of Stress

Slide 13: 

11/11/2009 13 Common Symptoms of Stress

Slide 14: 

11/11/2009 14 Sources of Stress Environmental - time pressures, noises, work demands, finance Physiological – ageing, illness, life-style, diet, poor sleep, trauma Emotional – ambitions, relationships, desires, skills, drives Mental – perception, thoughts, wisdom, imagination, reason, talent Behavioural – affectionate, hostile, possessive, decisive, independent Transpersonal – personality, values, attitudes, ideals, beliefs

Slide 15: 

11/11/2009 15 Your Legal Obligations Health and Safety at Work Act1974 “Your employer has a 'duty of care' to ensure, as far as possible, your health, safety and welfare while you're at work. They should start with a risk assessment to spot possible health and safety hazards.” “You have responsibilities for your own well-being and that of your colleagues.” Under the Management of Health and Safety at Work Regulations 1999:  Regulation 3 of the Management of Health and Safety at Work Regulations 1999 requires employers to assess risks to health and safety from the hazards of work. This includes the risk of employees developing stress-related illness because of their work.

Slide 16: 

11/11/2009 16 Your Legal Obligations Disability Discrimination Act 1995 Changes to the Disability Discrimination Act 1995 (DDA) in December 2005 mean that mental illness no longer has to be a clinically well-recognised condition to be covered. So ‘anxiety’, ‘stress’ and ’depression’ may be sufficient to qualify a person as disabled and therefore covered by the DDA, as long as there is a substantial and long-term effect (for at least a year) on their ability to carry out normal day-to-day duties. European Legislation At an EU level, current legislation under the European Framework Directive 89/391 on the introduction of measures to encourage improvements in the health and safety of workers at work covers work-related stress and its causes, in addition to other risks to health and safety. Future developments will include focus on the EC Social Partners voluntary agreement issued in 2004 between employer and employee organisations which concerns work-related stress. The UK Social Partners launched supporting guidance on 13 July 2005.

Why do we need to tackle Stress? : 

11/11/2009 17 Why do we need to tackle Stress? "Health activities should not be driven by a concern over legislation, but by the understanding that improved well-being can generate significant benefits to morale and performance”. Elizabeth Gyngell, Programme Director , Workplace Health Connect. In Scotland at least 337 teachers of all grades - from probationers to head-teachers - are off work due to stress, depression and anxiety, with teaching unions and support groups claiming local authorities are not doing enough to protect staff from stress. Sunday Herald 2007 Stress costs UK industry an estimated £9.6billion per year (MIND - £100billion = true cost to Economy ) In 2004–05 a total of 12.8 million working days were lost to stress, depression and anxiety. In the ground breaking case of Walker versus Northumberland County Council (1994), John Usher, a solicitor working for Thompsons, representing UNISON member social worker John Walker, estimated that the cost to the employer of "management failure" was over £400,000. This included: damages of £ 175,000; £150,000 for the 2-week trial; Sick pay; and pension 530,000 individuals in Britain believed in 2006/07 that they were experiencing work-related stress at a level that was making them ill. Each case of stress leads to an average 29 days working days lost There is also the fact that we spend half our waking hours Monday to Friday at work- shouldn’t this be as positive an experience as possible?

The Stairway to Stress : 

The Stairway to Stress 11/11/2009 18 No Stress Event Perceived Attention Interest Challenge Threat STRESS

Slide 19: 

11/11/2009 19 Work in threes/fours and ... What do you do at the moment to cope with stress which could be described as an ineffective solution e.g. some people smoke more with the result being short term gain/long term sacrifice What do you do at the moment to cope with stress which could be described as an effective solution e.g. some people play sport/some people take time to themselves by walking/relaxing to music with the result of short term and long term gain. Can you describe the differences your coping strategies make to your approach to work/dealing with people (home and work)/anything else positive How could you have a positive influence on others i.e. How could you change something you do to have a positive impact on other people? What is the overall impact on your 24 hour day – home/work/sleep, from adopting your positive strategies Combating Stress – What can we do?

Slide 20: 

11/11/2009 20 Ineffective Personal Coping Strategies Increased Drinking Increased Smoking Working Longer Hours Skipping Lunch Withdrawal Rushing About Sleeping More Denial

Slide 21: 

11/11/2009 21 Effective Personal Coping Strategies PHYSIOLOGICAL Controlled Breathing Relaxation Diet and Exercise Sleep Management Environmental Change COGNITIVE/EMOTIONAL Challenging Anxious Thinking Controlling Emotions Positive Thinking Self Awareness BEHAVIOURAL Time Management Acting Relaxed Assertiveness Working as a team Changing your behaviour Someone who works at 90% efficiency for 37 hours achieves more than someone who works at 60% efficiency for 50 hours

Slide 22: 

11/11/2009 22 Perception and Expectation v Reality? “In fact events do not in themselves produce stress reactions which can be cognitive, behavioural or emotional. So stress is a perception of threat, or an expectation of future discomfort” Dr Ros Taylor “Stress is a state not an illness”- Health & Safety Executive “A state in which damage is done to performance or health” - Watkins Stressors occur in two major ways: The Environment – décor, lightning, noise levels, relations with colleagues, demands of balancing family and career The Way We Think – cut and thrust of meetings, looking after a toddler, speaking in public, confidence in our abilities or performance

Slide 23: 

11/11/2009 23 The human brain … … tricks us whenever it can!

... parallel or not? : 

11/11/2009 24 ... parallel or not?

Coil or circle? : 

11/11/2009 25 Coil or circle?

Concentrate on the cross in the middle, after a while you will notice that this moving purple dot will turn green! : 

11/11/2009 26 Concentrate on the cross in the middle, after a while you will notice that this moving purple dot will turn green! Look at the cross a bit longer and you‘ll notice that all dots except the green one will disappear.

Best things last ... : 

11/11/2009 27 Best things last ...

*         Follow the instruction below. *         1) Stare at the 4 little dots on the middle of the picture for 30 seconds *         2) then look at a wall near you *         3) a bright spot will appear *         4) twinkle a few times and you‘ll see a figure *         5) What do you see? Or even WHO do you see? : 

11/11/2009 28 *         Follow the instruction below. *         1) Stare at the 4 little dots on the middle of the picture for 30 seconds *         2) then look at a wall near you *         3) a bright spot will appear *         4) twinkle a few times and you‘ll see a figure *         5) What do you see? Or even WHO do you see?

Slide 29: 

11/11/2009 29 We can look at things differently

Slide 30: 

30 Criticism Conflict Confrontation Negative or Positive Words? Change the way you think Change the way you act

Irrational vs. Rational Beliefs : 

11/11/2009 31 Irrational vs. Rational Beliefs Irrational beliefs are the result of irrational thoughts. Irrational beliefs lead to faulty thinking, unhealthy feelings and unhelpful behaviours. Rational beliefs are reasonable, objective, flexible and constructive. Rational beliefs lead to survival, happiness through clearer thinking, healthy feelings and constructive behaviours. I actually failed that exam by 5% I must be absolutely useless I failed that exam by miles I’m disappointed. I didn’t study as much as I should have and yet I only failed by 5% I will re-sit and with a bit more effort should pass I feel stupid and a total failure I am angry with myself for not putting the time in I am packing in the course

New Effective Beliefs : 

11/11/2009 32 New Effective Beliefs New healthy negative emotions Disappointment Concern Annoyance Sadness Regret Frustration New constructive behaviours I should pass the re-sit with a bit of effort

Slide 33: 

11/11/2009 33 Circle of Concern Circle of Influence Where do you spend most of your time?

Slide 34: 

11/11/2009 34 “We who lived in concentration camps can remember the men who walked throughout the huts comforting others, giving away their last piece of bread. They may have been few in number, but they offer sufficient proof that everything can be taken away from a man but one thing : the last of the human freedoms – to choose ones’ attitude in any given set of circumstances, to choose ones own way” Viktor Frankl – Man’s Search for Meaning Attitude is Everything Who chooses yours?

Do you really want to achieve Work-Life Balance? : 

11/11/2009 35 Do you really want to achieve Work-Life Balance? “Work-life balance is about people having a measure of control over when, where and how they work. It is achieved when an individual's right to a fulfilled life inside and outside paid work is accepted and respected as the norm, to the mutual benefit of the individual, business and society.”

Slide 36: 

11/11/2009 36 Managing Workplace Stress “Stress is insidious: it creeps up on us on padded feet, and suddenly thrusts a knife in our vulnerable spot. Knowing what stress is, is one way of avoiding it; being able to recognise it in ourselves is probably more difficult than recognising it in someone else.” - Institute of Counselling Knowing what stress is and its effects Being able to recognise it in ourselves Being able to recognise it in others Knowing what we can do to help ourselves and others