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HEALTH AND WELL-BEING - WHAT CAN I DO ABOUT IT? |
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What is work-related stress? Back to top Stress occurs when a demand or pressure on a person exceeds the coping resources of the person. When we are under too much pressure we tend to live our lives on overdrive and on the verge of 'burnout'. When there is insufficient stress we can become bored and frustrated at the lack of stimulation. Our ability to tolerate stress can vary:
Other ways of recognising stress responses include:
Over long periods of time, stress may manifest itself into more serious disorders such as high blood pressure, digestive problems, diabetes and stomach ulcers. Stress Patterns Back to top
The picture above shows two ways of coping with stress. The vertical line on the left represents two extremes. The bottom represents state of relaxation called coma and the top of the line hysteria. Most people prefer to live mid-point. The healthy pattern recognises that we can assist our body to cope with stress-adjustment process by applying a positive coping strategy after the stressful event. This restores us to a steady state. The hazardous pattern develops when we fail to recognise the signals that the body sends seeking recovery actions. The continuing stress builds up and leads to a stress overload. We need to assist our bodies to cope with stress because our natural biological stress-adjustors are not ideally suited to the demands of modern living. The positive side of stress Back to top Stress is not bad in and of itself. It may help to make us more alert, energize us, or give us a motivational kick in the pants. For years, actors, entertainers, public speakers, and athletes have known how to turn stress into "high energy" performances. Properly harnessed, stress can indeed work to our advantage at times. But chronic, big-time stress can be detrimental to your health and wellness. Aside from taxing the body, excess stress can also tax the mind and lead to poor health decisions, such as the abuse of alcohol or drugs or other self-destructive behaviours. "Good" and "Bad" stress Back to top What are the differences? Good Stress is a balance of arousal and relaxation that helps you concentrate, focus, and achieve what you want. Bad Stress is constant stress and constant arousal that may lead to high blood pressure, cardiovascular disease, and worse. Managing Your Health and Well-Being Back to top The secrets to effective stress management lie in controlling the way in which you react to stress and identifying the safe level under which you can function. You cannot get away from the stresses of modern life, so you must ensure your health is optimal so that you can cope when the pressure is on. Suggested Strategies: Don't Forget to Breath Back to top When stressed we tend to take very shallow breaths as we are feeling tense. This results in a lowered amount of oxygen in the bloodstream, which impairs the ability to think clearly and feel relaxed. A suggested exercise is to sit in a chair with your chin parallel to the floor. Inhale slowly through the nose, filling your abdomen and chest completely. Breathe out through your mouth to expel all the oxygen from your lungs. Breathe in deeply again through the nose, lifting your torso muscles to fill your body with air, then breathe out slowly through the mouth. Repeat several times. Stretch it Out* Back to top Stretching provides internal massaging for the body. Practice simple stretches such as the "neck stretch": stretch your neck by gently rolling your head in a half circle, starting at one side, then dropping you chin to your chest, then to the other side. You can
also install programs such as Stretch
Break Let's Get Physical * Back to top Try and undertake regular exercise. Between 5 and 30 minutes of physical exercise daily is sufficient to relieve muscular strain, and can have a positive effect on mental clarity. Walking can be very beneficial and it is recommended that you take a brisk walk every day, even if it is only for 10 to 15 minutes. Adapt your lifestyle to include walking. For example, walk up and down stairs instead of using the lifts or escalators. Regular physical exercise helps reduce anxiety and mild depression, while raising self-esteem. It also primes your immune system, and plays a key role in the prevention of disease. Take note that physical exercise doesn't have to be a heavy-duty workout. Simple walking at a brisk pace for 20 to 30 minutes daily may be more than adequate to help you reap the benefits of exercise. You Are What You Eat Back to top It is important to eat a balanced diet especially when you're under pressure. A healthy diet includes low-fat protein, complex carbohydrates and small amounts of fat - these fuel the body with a constant supply of energy. Avoid sugar, caffeine and alcohol. Don't skip breakfast. Eating small meals every 3 hours can help sustain energy. Drink water - at least eight glasses per day. A well hydrated body functions better. Self Talk Back to top When under pressure, try to be aware of your thoughts. Most people carry on silent conversations with themselves during much of the day. This self-talk is very much like a self-fulfilling prophecy - if you think about it so much you can actually make it come true. When it is positive self-talk - " I know I can do the job';- you are giving yourself permission to succeed. The same applies for negative self-talk. Under pressure, negative self-talk can increase your distress and can make physical symptoms such as headaches and stomach pain much worse. Learn to listen to your own self-talk. Practice positive self-talk. Tell yourself positive things every day for a month. Practice for at least one month before judging how it has affected your attitude. No one is optimistic all the time, but everyone can learn how to adopt a more positive, healthier attitude. Time is of the Essence Back to top It is important to use your time in the most productive way possible. Aim to focus on the results, not the activity. Start off by analysing how effectively you are currently using your time, prioritise your tasks and see what you can delegate. Plan in advance and set yourself realistic goals. Avoid distractions and take regular breaks to refresh yourself. Putting Things in Perspective Back to top Take the time to talk to a friend, work colleague or partner. They can support you by listening, offering solutions or simply spending time with you. Get the facts. More often than not, we worry about problems without knowing all the facts. Don't set yourself unachievable goals or make demands on your time, which are unrealistic. Take time out to relax each day. Soak in a bath, go for a walk or listen to some music. Even when your schedule is hectic, make time for yourself. Say no. You can't do everything, so free up some of your time. Maintain Good Social Relationships Back to top One of the key elements in managing our stress, relates to the social support we receive from family and friends. Be Realistic Back to top Unrealistic beliefs can add to your stress. Don't expect everyone to like you or share your opinion. Don't expect to be right all the time. Don't expect to be all things to all people. Moderate your expectations of yourself and others. Be willing to be human. Also, don't expect absolute harmony in your relationships. Real life involves occasional conflict even between people who love each other. Expect occasional clashes and be willing to confront them. Working through disagreements is better than ignoring them and ultimately results in less stress. Improve your communication Back to top If you're too aggressive or hostile with others, you may antagonize or alienate others, creating more problems for yourself. If you're too passive you'll feel that everyone is taking advantage of you or controlling you. Obviously, a balance between the two extremes is needed. Assertiveness training can help you express your needs without offending others or feeling ignored. Make time for self-renewal/rejuvenation Back to top Find something in life to elevate your spirit. It can be music, dance, meditation, sports, prayer, painting, Tai Chi, hiking in the mountains, visiting the ocean, or anything else you enjoy that makes your spirit soar. Take time for avocation, recreation, and spiritual pursuits; revitalizing your self in this way will allow you to maintain proper balance and perspective in your life...and give you better control over stress. Define yourself clearly to others Back to top We are often pushed to take on far more than we can accomplish. We want to advance in our careers, yet the required sacrifices take away from our families, who feel cheated because we're not spending enough time with them. The answer may be to scale back a little...to think smaller...and give more to the people who matter most. Much stress is the product of faulty expectations. When you can't live up to your own expectations for yourself or the expectations of others it causes stress, tension, and pressure. The solution is to get expectations back in line with reality, by doing a better job of communicating exactly what you can and cannot do, and by defining limits. Learn how to say "no," and feel comfortable. Get Support Back to top
Employee Psychological Health: A Guide for Principals and Managers Back to top There is a lot of evidence to show that ill health, stress and imbalance in the work and home cost Australian organisations billions of dollars each year. You may ask, 'why is this an organisational issue - shouldn't individuals sort these things out for themselves?' But at the same time, the major resource of any organisation is its workforce and a healthy workforce makes a healthy company. Stress is not bad in and of itself. It may help to make us more alert, energize us, or give us a motivational kick in the pants. Properly harnessed, stress can indeed work to our advantage at times. But chronic, excessive stress can lead to serious mental and physical health problems. Mental ill-health or distress is a major cause of sick leave from work, reduced productivity and staff turnover. Stress is the major factor in mental ill-health, especially anxiety and depression. In certain circumstances work can contribute to stress and subsequent problems of anxiety and depression. Factors can include:
Most people will experience aspects of stress at work and no employer can totally prevent this. However, when an individual or group of employees become so chronically stressed that their health and functioning are affected, there will usually be characteristic signs and symptoms. Some indicators of individual stress include:
Indicators of group level stress include:
To combat job stress, managers should try to:
The Department also suggests the following actions that can be implemented by schools and offices:
Responding to an Employee Who is Absent from Work Back to top Managing absent employees can be challenging. Ongoing timely communication between the employee and a nominated contact person from the school or office is recommended. When an employee is first absent:
Early Intervention and Support Back to top
Helpful Websites Back to top Below are four, helpful well being related websites. Other rehabilitation-related websites, are on the links page.
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