Stress at Work

Stress at WorkApproximately 10% of the population reports suffering from chronic, or constant,stress. In 2009/10 435,000 people reported experiencing stress cause ofaggravated by their work.What is work-related stress?Everyone is under some pressure here. Some external pressures can be a positivefactor, helping us to be more productive - you actually need a small amount ofstress to function well, especially at work. This is the difference between pressureand stress:• Pressure is the stimulation and challenge you need to achieve job satisfactionand self-esteem.• Stress is a reaction to continued excessive pressure or responsibility when youfeel inadequate or unable to cope.Stress causes a surge of hormones that are released to boost our ability to dealwith pressures or threats. Once the pressure/threat has passes, stress hormonelevels return to normal. But if someone is under constant stress, these hormonesremain in the body, causing the symptoms of stress.What causes stress?Any type of mental pressure can cause stress. People have different ways ofreacting to stress, so a stressful situation for one person may be motivating foranother. It can depend on your personality type and how you have learned torespond to pressure. Stress can be brought on by a single event, a build up ofseveral things or pressure you put on yourself. Most work-related stress is relatedto management of work, relationships at work, organisational set-up and whetheryou feel you have power and control in your work.Symptoms of stressStress can manifest itself in many ways, depending on the person.Psychological Behavioural PhysicalIrritable Temper outburst Migraines and tension headachesAnxious Drinking more alcohol Muscle tension/painFrustrated Smoking more SweatingLow self-esteem On the go all the time Feeling dizzyTearful Talking more/faster BreathlessnessLow mood Changing eating habits Dry mouthMood swings Social withdrawal Loss of libidoDefensive More forgetful Skin irritationsRacing thoughts Being unreasonable Weight loss/gainWorry constantly Struggling to concentrate TirednessImagine the worst Recklessness Palpitations, chest painsGo over and over things More susceptible to accidents Diarrhoea, constipation, flatulenceEasily distracted Restlessness, hyperactivity, foot tapping Menstrual problemsLess intuitive/creative Changes in sleep patterns Increased susceptibility to allergiesPanic attacks Disregard for personal appearance Frequent colds/flu or other infectionMorbid thoughts Loss of confidence Backache/neck painCynicism Sullen attitude Tightness in the chestSuicidal feelings Obsessive mannerisms Bladder problemsGuiltPoor time managementAm I stressed?Stress is an individual response. What causes stress in one person may not causestress in another. But typically it is the point at which the pressure of dealing withall the issues confronting us gets beyond our ability to cope that stress will be alikely outcome.Take the Health and Wellbeing stress test to see how at risk you are.

Taking control• One of the most important factors in reducing stress levels is managing timeeffectively. Prioritise tasks, delegate where necessary, and take care not to takeon more than you can handle. Completing one task before going on to the nextwill help you to feel more in control of work, while varying tasks will help to keepyou interested.• Don’t set unrealistic goals – there are only so many things we can do in one day.Make achievable lists of tasks and don’t be afraid to reschedule or renegotiate.• Take a break! Being busy means we often feel guilty about taking a break, andmany of us eat lunch at our desks. Taking a break will make you more effectivein the afternoon than if you work through your lunch.• It is helpful to identify which situations stress you most. Consider keeping a‘stress diary’ to help you become more aware of the situations that lead you tobecome stressed, how effective you are under stress, and help you to developbetter coping mechanisms.• Accept the things you cannot change. Changing a difficult situation is not alwayspossible. If this proves to be the case, concentrate on what you do have controlover.• Learn that it is ok to say ‘no’ sometimes. You cannot do everything for everyoneand must meet your own needs as well as other people’s.Stress busting tipsIn order to cope with stress, people often turn to things that are ineffective andunhealthy, such as drinking alcohol, smoking, taking drugs, overeating, or theymay deny the problem. Instead of these harmful techniques, try one of thefollowing:• Exercise! People who do not exercise 5 times a week for 30 minutes or more arenot fit enough to cope with the physical demands life throws at them. It can behard to find the time so be clever and find opportunities – use the stairs insteadof the lift, cycle or walk to work once or twice a week, take a lunch time walk, orcome to an NUH active class before or after work, or during your lunch break. Aswell as the physical benefits, exercising makes your body release serotoninwhich makes you feel happier.• Eat a well balanced diet – what you eat can affect your mood (see the Food andYour Mood fact sheet), your sleep and your productivity.• When you feel overwhelmed, practice speaking more slowly than usual. You willfind you think more clearly and react more reasonably to stressful situations.• Divert your energies into something creative such as playing an instrument, art,creative writing, acting etc.• Connect with people – activities with friends help us relax and having a laugh isa great stress reliever.• Treat yourself to a beauty therapy (timetable on the health and wellbeingwebsite).• Learn some basic relaxation techniques (see the Relaxation Techniques factsheet), and make time to relax at work by stretching and breathing deeply. Thiswill help to keep you focussed and prevent tired muscles.• At the end of the day, reflect on what you've achieved rather than worryingabout future work. Don't be too hard on yourself and remember to take each dayas it comes.Whatever you find relaxing, make sure that you make time for you. Plansomething rewarding for the end of a stressful day.

Talk to someoneIt can seem hard to confront the causes of workplace stress and to ask for help.Some people may be embarrassed or think they should be able to deal with it ontheir own. But sometimes, support and advice from your line manager or humanresources department is necessary to help you deal with difficulties at work, whetherit is to clarify your job role and responsibilities, or to deal with workplace bullying.If you find talking about your concerns difficult, it may help to make notes to bringalong to the work interview with you. Make these clear and specific.Seeking Further Help• Some people need to seek further help for work related stress, as they may bedepressed or have an anxiety disorder that needs treatment. Anyone concernedthat they need help should visit their GP for advice.• There are also courses for stress management and lots of self help resources.Speak to your line manager, Occupational health or Training and development.Useful websitesHealth and Wellbeing - www.nuh.nhs.uk/healthandwellbeingNHS stress information - www.nhs.uk/Conditions/Stress/Pages/Introduction.aspxInternational Stress Management Association -www.isma.org.uk/about-stress/index.htmlMIND food and mood guide - www.mind.org.uk/foodandmood/