Firecare: Managing Stress - Queensland Fire and Rescue Service

4. Remove and modify the stressorsUse techniques such as:ooooTime management – Organise yourself, yourresources and your tasks to complete your workand other activities successfully. How you useyour time is the key, not how much time you have.Assertive communication – Learn to communicatewithout trampling on the rights of others. Speakout and stand up for yourself in ways thatachieve your goals cooperatively and reduce theresentment and possibility of sabotage.Problem-solving and goal-setting – Learn how tosolve problems creatively and develop realistic,achievable goals.Stress inoculation – Plan for stress; predict likelyproblems and select coping strategies, just asyou would when training for emergencies at work.Think of problems as challenges, not obstacles.REMEMBERPrevention of chronic stress is the way to go. It is farbetter to prevent the development of the problemsassociated with chronic stress than to try to cure theresults. Take action now to cut down the potential forproblems later.FireCare counsellors can teach you a variety ofcoping strategies.There are also many self-help books available.FireCare offers a range offree, confidentialcounselling servicesto QFRS personnel.For further information on how FireCaremay assist you, please contact:Your Local Peer Support OfficerorFireCareTelephone (07) 3006 4584In emergencies for confidential counsellingFREE CALL 1800 805 980(This service is pager operated and a FireCare Counsellor willreturn calls as soon as possible)Managing StressFireCareo Resilience o Renewal o Reconnectionthe QFRS counsellingand support servicewww.fire.qld.gov.au/firecareAn Initiative of the Queensland Fire and Rescue Service© State Queensland 2008 Departmentment of Emergency Services

What is stress?Stress is the body’s natural reaction to any demandfor us to change. It may result from excitement as wellas problems. You must experience stress to live, butwhat one person finds stressful, another may enjoy(e.g. parachuting).However, excessive or prolonged stress results inphysical, psychological and behavioural signs ofdistress such as pain, fatigue, anxiety, depression,substance abuse and relationship conflicts. Too littlestress (boredom) can also be harmful.The aim is to manage stress, not avoid it. The goal isto harness the beneficial results of stress (stimulation,motivation to achieve) and to anticipate and controlstressors to minimise harmful effects.Sources of stress (stressors)Stressors arise from our own behaviour and approachto life (internal stress) and our interactions with theworld around us (external stress).Common sources of stress include:o Life cycle – what stage we are ato Environment – noisy neighbourso Society – other’s expectationso Work issues and demandso Family and interpersonal relationshipso Our own behaviour – anger & impatienceo Illness or paino Unhealthy lifestyle (diet, little exercise, workload)Major stressors can be caused by:o personal loss, such as the death of a loved one orthe end of a relationshipo threat of physical dangerSigns of stressBodyo Tension, muscle aches, backache, headacheo High blood pressure, fatigueo Shaking, nervous ticso Stomach and bowel problemso Breathing difficultieso Frequent infectionsBraino Poor concentration, forgetfulnesso Poor decision-makingo Dwelling on problemsBehaviouro Overuse of alcohol, drugs, cigarettes, caffeinedrinks or tranquilliserso Sleep difficultieso Overwork or work avoidanceo Frequent accidentso Easily startled by noiseo Crying easily or anger outburstsEmotionso Anxiety, depression, nervous tensiono Irritabilityo Loss of confidence, low self-esteemo ExhaustionHelpful hints to manage stress1. Reduce your vulnerability to stressLearn the facts about stress. Become aware of sourcesof your stress by keeping a stress diary to recordproblem situations and how you use your time.Develop a healthy, balanced lifestyle.For example:o Eat a balanced diet, in conjunction with reducedcaffeine intake (tea, coffee, chocolate, some softdrinks) and reduce alcohol intake.o Stop smoking, exercise regularly and ensure thatyou have adequate recreation. This will help topromote a regular sleep pattern and face each dayrefreshed.o Develop a support network.When you feel stressedooTry to identify the source of your stress andthen try to constructively address the problem.However, it is not always possible to controlthe source of stress. In these cases we musttry hard to manage its effects.Switch off the stress response by replacingthe stress response with physical and mentalrelaxation strategies.2. Use physical relaxation strategiesooooChannel energy into other activities likeexercise and hobbies. Listen to or play music.Surf, walk or try art.Learn muscle relaxation and meditationstrategies. Sit or lie in a relaxed position andfocus only on breathing in and out. Breathenaturally. Let your muscles go limp starting atthe feet and working up the body. Imagine acalm and peaceful place where you might relaxand spend time thinking about the details asyou are relaxing. Let thoughts come and go likeclouds in the sky. Don’t dwell on them.Take time out to regain control.Find ways to prevent the situation fromhappening again.3. Learn to talk sense to yourselfooLearn how to identify problem thinking –“I can’t stand this …I’ve had it with him/her…I’m falling apart and I can’t do it.”Learn how to challenge and alter such faultythinking patterns rather than dwelling onproblems. “I have handled these situationsbefore so I can now. I am cool, calm andconfident.”Learn to manage bad feelings by usingcoping statements. “I don’t have to reactto those silly comments. I’ll take time outto relax my muscles.”