Corporate and Individual Stress Management

Individual Stress Management

Stress in the Workplace: (Published by BUPA's Health Information Team, May 2004)
In the UK it is estimated that work-related stress is responsible for six million days of sick leave a year, with stress being linked to many minor and major illnesses.

For most people, work is a significant and meaningful feature of life with the majority of us spending around 25% of our adult lives working. While work can provide us with structure, purpose, satisfaction, self-esteem and spending power, the workplace can also be a setting of stress and worry
What is work-related stress?

Everyone is under some pressure in the workplace. Some external pressures can be a positive factor, helping us to be more productive. Some people actually thrive under short-term added pressure, and our bodies are designed to meet these short-term demands. Hormones including adrenaline are released to prepare us for a "fight or flight" response to demanding situations. However, excessive and prolonged stress can take its toll, producing a range of physical and emotional health problems which have come to be grouped as "work-related stress".

There is no single cause of work-related stress. While stress can be triggered by sudden, unexpected pressures, it is often the result of a combination of stressful factors which accumulate over time. Some people can become so used to the symptoms of excessive stress that it goes unnoticed to their detriment. Most work-related stress is related to management of work, relationships at work, organisational set-up and whether you feel you have power and control in your work.

The experience of stress is different for every person. Some people are affected more than others, so what is stressful for one person may not be stressful for another. It can depend on your personality type and on how you have learned to respond to pressure.

Typical triggers of stress include:

lack of control over work
excessive time pressures
excessive or inflexible working hours
too much or too little work or responsibility
confusion about duties and responsibilities
lack of job variety and interest
inadequate training and possibilities for learning new skills
poor work/life balance
difficult relationships at work
lack of support and lack of contact with colleagues
organisational confusion, restructuring, job change
uncertainty over job prospects

Symptoms of work-related stress

Work-related stress can manifest itself as physical and emotional health problems, and as altered ways of behaving at work and at home.

Physical symptoms

increased susceptibility to colds and other infections
headaches
muscular tension
backache and neckache
excessive tiredness
difficulty sleeping
digestive problems
raised heart rate
increased sweating
lower sex drive
skin rashes
blurred vision

Emotional and behavioural changes

wanting to cry much of the time
feeling that you can't cope
short temperedness at work and at home
feeling that you've achieved nothing at the end of the day
eating when you're not hungry
losing your appetite
smoking and drinking to get you through the day
inability to plan, concentrate and control work
getting less work done
poor relationships with colleagues or clients
loss of motivation and commitment

Self-help

It is impossible to escape pressure at work altogether, so it is important to learn how to manage stress. There are a number of ways in which you can reduce the negative impact of stress, most of which involve taking a good look at how you function within your work setting and beyond.

Changes at work

If work-related stress is affecting you, it is important to deal with the problem as soon as possible. One of the most important factors in reducing stress levels is managing time effectively. Prioritise tasks, delegate where necessary and take care not to take on more than you can handle. Completing one task before going on to the next will help you to feel more in control of work, while varying tasks will help to keep you interested.

Make time to relax at work by stretching and breathing deeply. This will help you to keep focused and prevent tired muscles. Simply ensuring you get outside for a walk during your lunch break can be helpful.
It is helpful to identify which situations stress you most. Practise how you could behave differently in tricky situations. This is where stress management can help you.

It can seem hard to confront the causes of workplace stress and to ask for help. But sometimes, support and advice can go a long way to combating an all to common situation.
Try to remember that it is in everybody's interest that the workplace is as stress-free as possible.

Lifestyle changes

Regular activities outside work will help you to meet new people, take your mind away from work worries and remind you that there is more to life than the office. Bring a sense of fun into your life by starting a creative hobby such as painting, or a new form of physical activity such as dancing or swimming.
There is increasing evidence that regular physical activity helps to reduce stress levels. It provides valuable "time out" and can trigger brain chemicals that improve mood. A brisk daily walk is ideal, but the main thing is to choose an activity that you enjoy.

Learning to relax can improve sleep and relieve stress-related physical pains such and stomach pains and headaches. Confiding in trusted friends or relatives is a useful way to articulate worries and negative feelings. It can give a fresh perspective and help to make stressful situations more manageable.
Avoid unhelpful responses to stress such as increased alcohol intake, smoking, and high caffeine intake. These all increase stress levels. Regular meals and a balanced, high-fibre diet will provide sustained levels of energy to keep you on an even keel.

At the end of the day, reflect on what you've achieved rather than worrying about future work. Don't be too hard on yourself and remember to take each day as it comes.

Seeking further help

Specialist Stress Consultants can help you deal with your situation and overcome any worries and problems you may be experiencing. Please contact us today for a free, no-obligation, 100% confidential discussion.

Conclusion

Stress is an inevitable but complex companion to our working lives. Without challenges and pressures, work would lack sparkle, but we all have the capacity to be overwhelmed by work-related stress, and to experience its exhausting effects. The aim should be to manage stress by becoming aware of our individual ways of responding to it, and through making effective changes to our working lifestyle.