Iom Stress Management Dha

Stress Management Stress Management

DHA South AfricaDHA South Africa

Stress ManagementStress Management

Stress in humanitarian workStress in humanitarian work What is stressWhat is stress How do we recognise stressHow do we recognise stress How can we deal with stressHow can we deal with stress

PersonallyPersonally In the workplaceIn the workplace

Individual stress management planIndividual stress management plan Group destress/debriefGroup destress/debrief

Why is stress management Why is stress management importantimportantHumanitarian aid work is inherently Humanitarian aid work is inherently

stressful.stressful.

Stress takes a toll on humanitarian Stress takes a toll on humanitarian aid workers aid workers

Staff stress adversely affects the Staff stress adversely affects the organization and its missionorganization and its mission

Stress and its adverse effects can be Stress and its adverse effects can be lessened.lessened.

Humanitarian aid work is Humanitarian aid work is inherently stressfulinherently stressful Separation from familySeparation from family Physically demanding working and living conditionsPhysically demanding working and living conditions Lack of privacy and personal spaceLack of privacy and personal space Long hours, heavy work loads, chronic fatigueLong hours, heavy work loads, chronic fatigue Lack of time, resources, support to do jobLack of time, resources, support to do job Conflicts within work teamConflicts within work team Conflicts with local authoritiesConflicts with local authorities Chronic dangerChronic danger Repeated exposure to tales of horrific experiencesRepeated exposure to tales of horrific experiences Direct exposure to gruesome scenes and terrifying Direct exposure to gruesome scenes and terrifying

experiences experiences Moral anguish over choices, triaging, limits to Moral anguish over choices, triaging, limits to

effectivenesseffectiveness

Stress takes a toll on humanitarian Stress takes a toll on humanitarian aid workersaid workers

One-third or more of staff show clinically One-third or more of staff show clinically significant sign of emotional distress at end of significant sign of emotional distress at end of assignmentassignment

• Post traumatic stress syndromes• Vicarious (secondary) traumatization• Burnout and compassion fatigue• Depression• Pathological grief• Anxiety• Multiple psychosomatic complaints

Staff stress adversely affects the Staff stress adversely affects the organization and its ability to carry out organization and its ability to carry out its missionits mission

Less commitment to agency and higher Less commitment to agency and higher rates of turnoverrates of turnover

Higher accident rates and higher rates of Higher accident rates and higher rates of illness; increased absenteeism and greater illness; increased absenteeism and greater health care utilizationhealth care utilization

Poor decision making; behaviors that place Poor decision making; behaviors that place team members and recipients at riskteam members and recipients at risk

Lowered efficiency and effectiveness in Lowered efficiency and effectiveness in carrying out assigned taskscarrying out assigned tasks

Increased legal liabilityIncreased legal liability Potential for harm to beneficiariesPotential for harm to beneficiaries

Stress and its adverse effects can be Stress and its adverse effects can be lessenedlessened

Impacts of stress on individuals, on Impacts of stress on individuals, on organisations, and on results for organisations, and on results for beneficiaries CAN be reduced IF beneficiaries CAN be reduced IF stress is recognized, prioritized stress is recognized, prioritized and properly managedand properly managed

StrategiesStrategies Reduce exposure to stressorsReduce exposure to stressors Lessen impact of stressors that do Lessen impact of stressors that do

occur on individualsoccur on individuals Increase capacity of individuals to Increase capacity of individuals to

deal with stressdeal with stress

What is Stress?What is Stress?

What is Stress?What is Stress?

Like the weight on the bridge, Like the weight on the bridge, stressstress is the is the pressure in our lives. A small amount of pressure in our lives. A small amount of pressure can show us what we are capable pressure can show us what we are capable of. It can actually help to make us stronger. of. It can actually help to make us stronger.

But when the pressure gets more intense, But when the pressure gets more intense, we can ‘bend’ and ‘strain’ like the bridge. we can ‘bend’ and ‘strain’ like the bridge. We may start to feel unwell or anxious, or We may start to feel unwell or anxious, or we might become irritable or unable to we might become irritable or unable to think clearly. think clearly.

Sometimes the stress is too much and we Sometimes the stress is too much and we feel like our lives are going to fall apartfeel like our lives are going to fall apart

If nothing is done, people can fall apartIf nothing is done, people can fall apart

Stress is pressure in our lives. A little Stress is pressure in our lives. A little pressure can be a good thing – it can help pressure can be a good thing – it can help us perform better and make us stronger. us perform better and make us stronger. Too much pressure, however, can make us Too much pressure, however, can make us feel as if we’re under strain, or even feel as if we’re under strain, or even breakingbreaking

Types of stressTypes of stress

Cumulative/chronic stressCumulative/chronic stress Traumatic stressTraumatic stress Vicarious/secondary stressVicarious/secondary stress

What exactly is stress?What exactly is stress?

Stress is a bio-psycho-social response to Stress is a bio-psycho-social response to challenges in our environmentchallenges in our environment

It involves the release of certain hormones, It involves the release of certain hormones, physical changes, psychological changes physical changes, psychological changes etc that equip us to deal with challenging etc that equip us to deal with challenging situationssituations

If these hormones and changes build up or If these hormones and changes build up or are maintained, they can actually cause us are maintained, they can actually cause us damagedamage

Or, if there is a massive dose of stress at Or, if there is a massive dose of stress at once, this can also be damagingonce, this can also be damaging

What causes stressWhat causes stress

Stress can be caused by anything and it is Stress can be caused by anything and it is usually the combination of many little usually the combination of many little things that determines our stress levels.things that determines our stress levels.

Causes of stress can includeCauses of stress can include Pressure to perform at workPressure to perform at work Long working hoursLong working hours Continuous deadlinesContinuous deadlines ArgumentsArguments Financial difficultiesFinancial difficulties Relationship problemsRelationship problems Communication difficultiesCommunication difficulties Physical problemsPhysical problems Worries/anxietyWorries/anxiety

What causes stressWhat causes stress

Extra causes of stress in humanitarian workExtra causes of stress in humanitarian work Separation from familySeparation from family Physically demanding working and living conditionsPhysically demanding working and living conditions Lack of privacy and personal spaceLack of privacy and personal space Long hours, heavy work loads, chronic fatigueLong hours, heavy work loads, chronic fatigue Lack of time, resources, support to do jobLack of time, resources, support to do job Conflicts within work teamConflicts within work team Conflicts with local authoritiesConflicts with local authorities Chronic dangerChronic danger Repeated exposure to tales of horrific experiencesRepeated exposure to tales of horrific experiences Direct exposure to gruesome scenes and terrifying Direct exposure to gruesome scenes and terrifying

experiences experiences Moral anguish over choices, triaging, limits to Moral anguish over choices, triaging, limits to

effectivenesseffectiveness

What influences stress tolerance?What influences stress tolerance?

Your support network – Your support network – A strong network of supportive friends and A strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to side, the more lonely and isolated you are, the greater your vulnerability to stress. stress.

Your sense of control Your sense of control – If you have confidence in yourself and your – If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to ability to influence events and persevere through challenges, it’s easier to take stress in stride. People who are vulnerable to stress tend to feel like take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control. things are out of their control.

Your attitude and outlook – Your attitude and outlook – Stress-hardy people have an optimistic Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or accept that change is a part of life, and believe in a higher power or purpose. purpose.

Your ability to deal with your emotionsYour ability to deal with your emotions. You’re extremely vulnerable to . You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid. The ability to bring your emotions into feeling sad, angry, or afraid. The ability to bring your emotions into balance helps you bounce back from adversity. balance helps you bounce back from adversity.

Your knowledge and preparation – Your knowledge and preparation – The more you know about a The more you know about a stressful situation, including how long it will last and what to expect, the stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately. than if you were expecting to bounce back immediately.

QuestionsQuestions

Think about when you have been stressed. What Think about when you have been stressed. What factors were causing those stressors? (Hint: factors were causing those stressors? (Hint: Think of your work, environment, your family, Think of your work, environment, your family, home, health, friends, and other matters.) home, health, friends, and other matters.)

Think back to the bridge. If you are like that Think back to the bridge. If you are like that bridge, how much weight do you feel you are bridge, how much weight do you feel you are carrying – a light weight, a moderate weight, or a carrying – a light weight, a moderate weight, or a weight that is almost too much for you to bear?weight that is almost too much for you to bear?

Can you think of a time when the “last straw Can you think of a time when the “last straw broke the camel’s back” for you or someone you broke the camel’s back” for you or someone you know? What was the last straw? What were know? What was the last straw? What were some of the underlying reasons why you or they some of the underlying reasons why you or they reacted that way?reacted that way?

What are the signs of stress?What are the signs of stress?

Stress affects everyone in different ways. Sometimes you Stress affects everyone in different ways. Sometimes you may not notice that stress is affecting you until you notice may not notice that stress is affecting you until you notice small changes in your behavior or your health. small changes in your behavior or your health.

Stress can affect our physical health; how we feel, think, Stress can affect our physical health; how we feel, think, and act; our spirituality; and how we relate to other and act; our spirituality; and how we relate to other people. The ‘damage’ that stress can cause includes: people. The ‘damage’ that stress can cause includes:

Mistakes and accidents (these are often due to fatigue or to Mistakes and accidents (these are often due to fatigue or to trying to do things too quickly);trying to do things too quickly);

Making poor decisions; Making poor decisions; Increased risk of various illnesses;Increased risk of various illnesses; Arguments and relationship problems; andArguments and relationship problems; and Exhaustion and burnout.Exhaustion and burnout.

No-one is immune from the effects of stress, but different No-one is immune from the effects of stress, but different people are affected in different ways. Signs of stress can people are affected in different ways. Signs of stress can show up in our bodies, feelings, thoughts, behaviors, and show up in our bodies, feelings, thoughts, behaviors, and spirituality.spirituality.

How do we experience stressHow do we experience stress

PhysicalPhysical EmotionalEmotional Psychological/thinkingPsychological/thinking BehaviouralBehavioural SpiritualSpiritual

QuestionsQuestions

How can you tell when you are under How can you tell when you are under stress – what signs do you notice in stress – what signs do you notice in yourself? (Hint, think about how yourself? (Hint, think about how stress can affect your bodies, stress can affect your bodies, feelings, behaviour, thoughts and feelings, behaviour, thoughts and spiritual outlook on life).spiritual outlook on life).

What signs of stress have you What signs of stress have you noticed among other colleagues? noticed among other colleagues?

Common signs of stress - Common signs of stress - PhysicalPhysical Tiredness; Tiredness; Difficulty sleeping, Difficulty sleeping,

or else spending a or else spending a lot of time in bed; lot of time in bed;

Nightmares; Nightmares; Headaches; Headaches; Back pain; Back pain; Inability to relax; Inability to relax; Dry mouth and Dry mouth and

throat; Feeling sick throat; Feeling sick or dizzy; or dizzy;

Pounding heart;Pounding heart;

Sweating and Sweating and trembling; trembling;

Stomach-ache and Stomach-ache and diarrhea; diarrhea;

Loss of appetite, or Loss of appetite, or over-eating; over-eating;

Feeling very hot or Feeling very hot or cold; cold;

Shortness of Shortness of breath; breath;

Shallow, fast Shallow, fast breathing; breathing;

Hyper-vigilance; .Hyper-vigilance; .

EmotionalEmotional

Depression; Depression; Tearfulness, or feeling a Tearfulness, or feeling a

desire to cry but being desire to cry but being unable to; unable to;

Mood swings; Mood swings; Anger (at self or others); Anger (at self or others); Agitation; Agitation; Impatience; Impatience; Guilt and shame; Guilt and shame; Shock; Shock; Feelings of Feelings of

helplessness and helplessness and inadequacy; inadequacy;

Feeling different or Feeling different or isolated from others; isolated from others;

Feeling overwhelmed or Feeling overwhelmed or unable to cope; unable to cope;

Feeling rushed all the Feeling rushed all the time; time;

Anxiety; Anxiety; Panic or phobias; Panic or phobias; Loss of sense of humor; Loss of sense of humor; Boredom; Boredom; Lowered self-esteem; Lowered self-esteem; Loss of confidence; Loss of confidence; Unrealistic expectations Unrealistic expectations

(of self and others); (of self and others); Insecurity; Insecurity; Becoming self-centered, Becoming self-centered,

and unable to think and unable to think about others; about others;

Feelings of vulnerability; Feelings of vulnerability; Feeling worthless. Feeling worthless.

BehaviouralBehavioural

Lack of initiativeLack of initiative Working long hours; Working long hours; Poor productivity; Poor productivity; Loss of job satisfaction; Loss of job satisfaction; Carelessness; Carelessness; Absenteeism; Absenteeism; Increased smoking or use Increased smoking or use

of alcohol or drugs of alcohol or drugs (including prescription (including prescription drugs); drugs);

Excessive spending or Excessive spending or other activities to try to other activities to try to take one’s mind off the take one’s mind off the situation; situation;

Loss of motivation; Loss of motivation;

Withdrawal from others Withdrawal from others or becoming dependent or becoming dependent on them; on them;

Irritability; Irritability; Critical of self and others; Critical of self and others; Relationship problems; Relationship problems; Lack of self-care; Lack of self-care; Nail biting; Nail biting; Picking at skin; Picking at skin; Speaking in slow Speaking in slow

monotonous voice, or monotonous voice, or fast, agitated speech; fast, agitated speech;

Taking unnecessary risks Taking unnecessary risks (e.g. when driving);(e.g. when driving);

Trying to do several Trying to do several things at once;things at once;

ThinkingThinking

Concentration and memory Concentration and memory difficulties; difficulties;

Indecisiveness; Indecisiveness; Procrastination; Procrastination; Pessimism; Pessimism; Thinking in ‘all or nothing’ Thinking in ‘all or nothing’

terms; terms; Very sensitive to criticism; Very sensitive to criticism; Self-critical thoughts; Self-critical thoughts; Loss of interest in previously Loss of interest in previously

enjoyed activities; enjoyed activities; Imagining that the worst will Imagining that the worst will

happen; happen; Preoccupation with health; Preoccupation with health; Inflexibility; Inflexibility;

Confusion and Confusion and disorientation; disorientation;

Excessive fearsExcessive fears Trying to avoid thinking Trying to avoid thinking

about problems; about problems; Avoiding any reminders of a Avoiding any reminders of a

traumatic experience; traumatic experience; Flashbacks, or intrusive Flashbacks, or intrusive

thoughts about difficulties; thoughts about difficulties; Hindsight thinking (‘If only...’ Hindsight thinking (‘If only...’

‘why didn’t I...’); ‘why didn’t I...’); Negative thoughts about Negative thoughts about

oneself, one’s work, family, oneself, one’s work, family, the future, and the world; the future, and the world;

Time seems to slow down or Time seems to slow down or speed up; speed up;

SpiritualSpiritual

Questioning the meaning of life; Questioning the meaning of life; Loss of purpose; Loss of purpose; Loss of hope; Loss of hope; Changes in beliefs; Changes in beliefs; Doubts; Doubts; Giving up faith; Giving up faith; Cynicism; Cynicism; Loss of sense of community with others; Loss of sense of community with others; Sense of being abandoned; Sense of being abandoned; Spiritual dryness; Spiritual dryness; Unforgiveness; Unforgiveness; Bitterness; Bitterness; Feeling distant from God; Feeling distant from God; Difficulty praying; Difficulty praying; Anger at God or at life.*Some of these signs can also be due to Anger at God or at life.*Some of these signs can also be due to

other causes, such as a physical illness – they are not always other causes, such as a physical illness – they are not always signs of stress.signs of stress.

ReviewReview

These are all normal signs, found These are all normal signs, found among many people who experience among many people who experience stress. They do not mean that you are stress. They do not mean that you are weak or unable to cope.weak or unable to cope. However, if you However, if you feel your stress symptoms are very severe, feel your stress symptoms are very severe, or significantly interfering with your life, or significantly interfering with your life, consider getting help. consider getting help.

Finally, as stress accumulates and stays at Finally, as stress accumulates and stays at high levels for long periods of time, high levels for long periods of time, humanitarian workers are at increased risk humanitarian workers are at increased risk of experiencing burnout. of experiencing burnout. BurnoutBurnout is a type is a type of stress reaction linked to long-term of stress reaction linked to long-term exposure to work-related stressors. exposure to work-related stressors.

BurnoutBurnout

Burnout is a state of emotional, mental, and physical exhaustion caused Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed by excessive and prolonged stress. It occurs when you feel overwhelmed and unable to meet constant demands. As the stress continues, you begin and unable to meet constant demands. As the stress continues, you begin to lose the interest or motivation that led you to take on a certain role in to lose the interest or motivation that led you to take on a certain role in the first place. the first place.

Burnout reduces your productivity and saps your energy, leaving you Burnout reduces your productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give. you may feel like you have nothing more to give.

You may be on the road to burnout if:You may be on the road to burnout if: EveryEvery day is a bad day. day is a bad day. Caring about your work or home life seems like a total waste of energy. Caring about your work or home life seems like a total waste of energy. You’re exhausted all the time. You’re exhausted all the time. The majority of your day is spent on tasks you find either mind-numbingly The majority of your day is spent on tasks you find either mind-numbingly

dull or overwhelming. dull or overwhelming. You feel like nothing you do makes a difference or is appreciated. You feel like nothing you do makes a difference or is appreciated. The negative effects of burnout spill over into every area of life – including The negative effects of burnout spill over into every area of life – including

your home and social life. Burnout can also cause long-term changes to your home and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it’s important to deal with burnout Because of its many consequences, it’s important to deal with burnout right away.right away.

BurnoutBurnout

Work-related causes of burnoutWork-related causes of burnout Feeling like you have little or no control over your work. Feeling like you have little or no control over your work. Lack of recognition or rewards for good work. Lack of recognition or rewards for good work. Unclear or overly demanding job expectations. Unclear or overly demanding job expectations. Doing work that’s monotonous or unchallenging. Doing work that’s monotonous or unchallenging. Working in a chaotic or high-pressure environment Working in a chaotic or high-pressure environment

Lifestyle causes of burnoutLifestyle causes of burnout Working too much, without enough time for relaxing and Working too much, without enough time for relaxing and

socializing socializing Being expected to be too many things to too many Being expected to be too many things to too many

people. people. Taking on too many responsibilities, without enough help Taking on too many responsibilities, without enough help

from othersfrom others Not getting enough sleep Not getting enough sleep Lack of close, supportive relationships Lack of close, supportive relationships

BurnoutBurnout

Burnout is a serious condition that Burnout is a serious condition that can have significant impacts on a can have significant impacts on a persons functioning and take a long persons functioning and take a long time to recover fromtime to recover from

Humanitarian workers have amongst Humanitarian workers have amongst the highest rates of burnoutthe highest rates of burnout

We all have individual and We all have individual and organisational responsibilities to organisational responsibilities to prevent, recognise and deal with prevent, recognise and deal with burnoutburnout

QuestionsQuestions

What are the ways that you experience What are the ways that you experience stress?stress?

Which signs of stress do you observe Which signs of stress do you observe most frequently in your culture? most frequently in your culture?

Which signs do you see less in your Which signs do you see less in your culture? culture?

Do you notice any differences with other Do you notice any differences with other cultures/expatriates in how stress is cultures/expatriates in how stress is commonly expressed?commonly expressed?

Are you currently experiencing any of Are you currently experiencing any of these signs of stress? If so, which ones?these signs of stress? If so, which ones?

Preventing and coping with Preventing and coping with stressstress Recognizing that you have signs of Recognizing that you have signs of

stress and are ‘carrying a heavy stress and are ‘carrying a heavy weight’ is the first step in coping with weight’ is the first step in coping with stress. stress.

Understanding the causes of your Understanding the causes of your stress is the second step. stress is the second step.

The next steps are to use strategies The next steps are to use strategies to reduce stress and/or cope better to reduce stress and/or cope better with unavoidable stress. with unavoidable stress.

Paper GamePaper Game

Dealing with Stress?Dealing with Stress?


Changing the situation – Changing the situation – reducing the stressorsreducing the stressors


Changing how you deal with Changing how you deal with stressstress


Self-care – changing the way Self-care – changing the way you look after yourselfyou look after yourself

Dealing with stressDealing with stress

Dealing with stress can be done in several waysDealing with stress can be done in several ways Changing the situation (the load on the bridge)Changing the situation (the load on the bridge) Changing the way you deal with stress (how the load is Changing the way you deal with stress (how the load is

spread out on the bridge)spread out on the bridge) Changing the way you look after yourself (making the bridge Changing the way you look after yourself (making the bridge

stronger through healthy supports)stronger through healthy supports)

Even when the situation cannot be changed, there are Even when the situation cannot be changed, there are things you can do to help yourself feel less stressed. things you can do to help yourself feel less stressed. Although working to reduce or manage your symptoms of Although working to reduce or manage your symptoms of stress may not change whatever caused you to feel stress may not change whatever caused you to feel stressed in the first place, it can help you feel better and stressed in the first place, it can help you feel better and work more effectively. work more effectively.

Just like stress can effect us physically, emotionally, Just like stress can effect us physically, emotionally, behaviourally, thought patterns and spiritually, we can behaviourally, thought patterns and spiritually, we can address all of these areas to deal with stressaddress all of these areas to deal with stress

Changing the situationChanging the situation

Problem SolvingProblem Solving AssertivenessAssertiveness Good CommunicationGood Communication

Problem-solvingProblem-solving

Identify the problem as early as possible.Identify the problem as early as possible. Specify the problem accurately. Try to break it down into Specify the problem accurately. Try to break it down into

its different parts. What exactly is causing the problem?its different parts. What exactly is causing the problem? ‘‘Brainstorm’ solutions. This means listing as many ideas Brainstorm’ solutions. This means listing as many ideas

as possible, without dismissing any that you think would as possible, without dismissing any that you think would not work. At this stage don’t consider whether they are not work. At this stage don’t consider whether they are good or bad ideas, just list them all. Sometimes listing a good or bad ideas, just list them all. Sometimes listing a silly or impossible idea triggers us to think of one which is silly or impossible idea triggers us to think of one which is possible. possible.

List the advantages and disadvantages of each solution. List the advantages and disadvantages of each solution. Choose the best solution or combination of solutions. Choose the best solution or combination of solutions. Try out the solution. Try out the solution. Review the problem-solving process. How well did the Review the problem-solving process. How well did the

solution work? If it did not work well, consider what you solution work? If it did not work well, consider what you could do differently another time.could do differently another time.

AssertivenessAssertiveness

Many people have a negative view of assertiveness and Many people have a negative view of assertiveness and think that it means demanding that you get your own way. think that it means demanding that you get your own way. This is especially true in certain cultures and faith groups This is especially true in certain cultures and faith groups where people believe that it is good to be modest and where people believe that it is good to be modest and deferential and never say ‘no’ to the requests of other deferential and never say ‘no’ to the requests of other people.people.

In fact, assertiveness is related to:In fact, assertiveness is related to: Respecting and valuing other people and yourself;Respecting and valuing other people and yourself; Listening to other people;Listening to other people; Communicating honestly and clearly about your views and Communicating honestly and clearly about your views and

needs;needs; Being able to politely say ‘no’ to requests when you want to.Being able to politely say ‘no’ to requests when you want to.

When you are assertive you clearly and honestly When you are assertive you clearly and honestly communicate your views and needs without anger or communicate your views and needs without anger or aggression, and also listen to and respect other people’s aggression, and also listen to and respect other people’s point of view. point of view.

AssertivenessAssertiveness

How can you communicate assertively?How can you communicate assertively? Assertiveness can feel difficult to put into Assertiveness can feel difficult to put into

practice, but it’s not a complicated concept. practice, but it’s not a complicated concept. It involves:It involves: Speaking about your own feelings about a Speaking about your own feelings about a

situation, circumstance, or behavior using the situation, circumstance, or behavior using the formula, “I feel… when… because…”; formula, “I feel… when… because…”;

Expressing what you would like to see happen Expressing what you would like to see happen instead (e.g., “I would appreciate it if…”); instead (e.g., “I would appreciate it if…”);

Being polite, clear, and honest; andBeing polite, clear, and honest; and Giving the other person a chance to speak, and Giving the other person a chance to speak, and

listening to them with respect.listening to them with respect.

Good CommunicationGood Communication

Good communication can help to resolve Good communication can help to resolve problems and reduce stress at work, just problems and reduce stress at work, just as it can help a marriage or relationships as it can help a marriage or relationships with family and friends. This is especially with family and friends. This is especially true when working in a multicultural team true when working in a multicultural team where misunderstandings are common and where misunderstandings are common and can lead to tension. Having greater can lead to tension. Having greater understanding about what is going on understanding about what is going on around you tends to help you feel more in around you tends to help you feel more in control, and less stressed and frustrated.control, and less stressed and frustrated.

Good communication can help you Good communication can help you understand more about what’s going on understand more about what’s going on around you. This can help you feel more in around you. This can help you feel more in control and less frustrated.control and less frustrated.

Good CommunicatingGood Communicating

In a work setting, good communication is something that In a work setting, good communication is something that every team member is responsible for. Communication every team member is responsible for. Communication usually works best when it is two-way, so a good place to usually works best when it is two-way, so a good place to start with the topic of communication is thinking about start with the topic of communication is thinking about how you are communicating with others. How are you how you are communicating with others. How are you helping other people understand your thoughts, actions, helping other people understand your thoughts, actions, and intentions? and intentions?

Remember, the actual meaning of your message is what Remember, the actual meaning of your message is what is received and understood, not necessarily what is givenis received and understood, not necessarily what is given

Asking questions is also a part of good communicating. Asking questions is also a part of good communicating. Some of the time (especially in multicultural teams) other Some of the time (especially in multicultural teams) other people won’t communicate what we need or want to know people won’t communicate what we need or want to know in a way we can understand it. That’s why asking in a way we can understand it. That’s why asking questions when you would like an explanation or when questions when you would like an explanation or when you do not understand a decision is such an important you do not understand a decision is such an important part of good communicationpart of good communication

QuestionsQuestions

What helps you to feel better What helps you to feel better during stressful times in your during stressful times in your life? life?

What has helped you in the What has helped you in the past? What has been negative?past? What has been negative?

What do you do to relax and get What do you do to relax and get away from work and your away from work and your problems?problems?

Coping strategies/self-careCoping strategies/self-care

Different people need different Different people need different techniques to reduce their signs techniques to reduce their signs of stress, so it is important that of stress, so it is important that you find the ones which work for you find the ones which work for you. Try some strategies from you. Try some strategies from every domain – physical, every domain – physical, emotional, thinking, behaviour, emotional, thinking, behaviour, and spiritual.and spiritual.

Physical strategiesPhysical strategies

Be self-aware, and spot when you have symptoms of Be self-aware, and spot when you have symptoms of stress. Use this as a warning sign to encourage you to stress. Use this as a warning sign to encourage you to take stock and look after yourself.take stock and look after yourself.

Physical exercise enhances mood and helps to relieve Physical exercise enhances mood and helps to relieve tension. Find an activity you enjoy (e.g. walking, tension. Find an activity you enjoy (e.g. walking, swimming, running, cycling, playing sport, an aerobic swimming, running, cycling, playing sport, an aerobic video, gardening, or chopping wood).video, gardening, or chopping wood).

Eat a balanced diet with plenty of vitamins. Ensure you Eat a balanced diet with plenty of vitamins. Ensure you are eating enough (for energy), but don’t overeat. Drink are eating enough (for energy), but don’t overeat. Drink plenty of water.plenty of water.

Relaxation exercises can help your body feel more Relaxation exercises can help your body feel more relaxed and take away aches and pains. Try tensing and relaxed and take away aches and pains. Try tensing and relaxing your muscle groups (e.g. your hands, then your relaxing your muscle groups (e.g. your hands, then your eyes, mouth, stomach, toes etc). Reduce your alcohol eyes, mouth, stomach, toes etc). Reduce your alcohol and caffeine intake, as these tend to magnify feelings of and caffeine intake, as these tend to magnify feelings of stress or depression. stress or depression.

Get enough sleep. Stress is tiring, so you may need to Get enough sleep. Stress is tiring, so you may need to sleep for longer than usual. Having a banana or cup of sleep for longer than usual. Having a banana or cup of milk before bed may help.milk before bed may help.

Emotional StrategiesEmotional Strategies

Write a journal, including your thoughts and Write a journal, including your thoughts and feelings. Or, if you prefer, write emails or letters, or feelings. Or, if you prefer, write emails or letters, or tape record your thoughts, or talk to someone about tape record your thoughts, or talk to someone about them. This helps you process your experiences, them. This helps you process your experiences, and stops them going round and round in your and stops them going round and round in your head.head.

Talk to friends, family, and/or colleagues about your Talk to friends, family, and/or colleagues about your experiences.experiences.

Allow yourself to cry if you want to. Emotional tears Allow yourself to cry if you want to. Emotional tears contain a stress hormone, so crying helps people contain a stress hormone, so crying helps people feel better.feel better.

Smiling and laughing can help you feel better. Try Smiling and laughing can help you feel better. Try watching a funny movie, reading something watching a funny movie, reading something amusing, or having a laugh with friends.amusing, or having a laugh with friends.

If you feel very distressed, consider seeking help. If you feel very distressed, consider seeking help.

Behavioural StrategiesBehavioural Strategies

Do things that help you relax or that you enjoy (e.g. Do things that help you relax or that you enjoy (e.g. chat with friends; watch a film; go to a place you chat with friends; watch a film; go to a place you like; read; have a relaxing bath; listen to music; like; read; have a relaxing bath; listen to music; draw; make something).draw; make something).

Don’t isolate yourself. Spend time with people you Don’t isolate yourself. Spend time with people you like.like.

Give yourself treats; be kind to yourself.Give yourself treats; be kind to yourself. If you feel overwhelmed by having too much to do, If you feel overwhelmed by having too much to do,

try to set yourself small goals and just focus on try to set yourself small goals and just focus on doing one thing (perhaps starting with an easy doing one thing (perhaps starting with an easy task). Prioritize. task). Prioritize.

Be assertive. Delegate tasks, and ask for time off if Be assertive. Delegate tasks, and ask for time off if you need it. Be willing to ask for help.you need it. Be willing to ask for help.

Thought patternsThought patterns

Realize it is normal to feel low or have symptoms of stress when Realize it is normal to feel low or have symptoms of stress when involved in humanitarian work. Don’t blame yourself – most involved in humanitarian work. Don’t blame yourself – most people have such symptoms. It is not a sign of weakness, and people have such symptoms. It is not a sign of weakness, and does not mean that you are ‘not coping’.does not mean that you are ‘not coping’.

Remember that these feelings will likely pass, and you will feel Remember that these feelings will likely pass, and you will feel better.better.

Lower your expectations of yourself. You don’t have to do Lower your expectations of yourself. You don’t have to do everything perfectly.everything perfectly.

Don’t become too introspective, or spend long periods of time Don’t become too introspective, or spend long periods of time just thinking about your worries.just thinking about your worries.

If you have negative thoughts (e.g. ‘I’m really bad at this job’), try If you have negative thoughts (e.g. ‘I’m really bad at this job’), try to speak to someone else to get an objective, external to speak to someone else to get an objective, external perspective. Negative thoughts may be a sign of stress or perspective. Negative thoughts may be a sign of stress or depression, rather than reality.depression, rather than reality.

Remind yourself of times you have coped with stress before, and Remind yourself of times you have coped with stress before, and what helped you then. ‘Success breeds success’ – remembering what helped you then. ‘Success breeds success’ – remembering past times of coping helps you to cope again. past times of coping helps you to cope again.

Spiritual strategiesSpiritual strategies

Remind yourself of the value of the work you are Remind yourself of the value of the work you are doing.doing.

Remember the good things in the world – the Remember the good things in the world – the people who are helping others, etc.people who are helping others, etc.

If you have spiritual beliefs, use these to help you If you have spiritual beliefs, use these to help you gain a sense of perspective and meaning.gain a sense of perspective and meaning.

Talk with others who share your beliefs or values, Talk with others who share your beliefs or values, or read some books which help sustain your inner or read some books which help sustain your inner life. life.

If you have questions about the meaning of life or If you have questions about the meaning of life or why there is suffering, find people to talk to about why there is suffering, find people to talk to about these matters.these matters.

MeditateMeditate Pray, or ask people to pray for you.Pray, or ask people to pray for you. If necessary, forgive yourself or other people.If necessary, forgive yourself or other people.

Looking After YourselfLooking After Yourself

SSleepleep

TTalking alking

RRest and Relaxationest and Relaxation

EExercise and Eating wellxercise and Eating well

SSupport (to others and from others)upport (to others and from others)

SSpirituality and silencepirituality and silence

QuestionsQuestions

Create your own list of stress-Create your own list of stress-management techniques which management techniques which work for you. work for you.

Which techniques do you think Which techniques do you think you could start to use?you could start to use?

Make sure you have at least Make sure you have at least one from each group (physical, one from each group (physical, emotional, behavioral, thinking, emotional, behavioral, thinking, spiritual)spiritual)

Individual stress management Individual stress management planplan What are three things you like about your work?What are three things you like about your work? What are three things you find stressful about your work?What are three things you find stressful about your work? What are the top causes of stress in your life right now?What are the top causes of stress in your life right now? What signs or symptoms do you notice in yourself when you What signs or symptoms do you notice in yourself when you

are stressed?are stressed? What are three self-care strategies that already help you cope What are three self-care strategies that already help you cope

with the unavoidable stress in your life?with the unavoidable stress in your life? What are two other self-care strategies that might help you What are two other self-care strategies that might help you

cope better with the unavoidable stress in your life? cope better with the unavoidable stress in your life? What are three things you could do to reduce a cause of What are three things you could do to reduce a cause of

stress in your life (hint: think about problem-solving, stress in your life (hint: think about problem-solving, assertiveness, and communication skills)?assertiveness, and communication skills)?

What are two things you can do during the next month to What are two things you can do during the next month to manage stress in your life?manage stress in your life?

Write these things down as goals (e.g., I will…). These goals Write these things down as goals (e.g., I will…). These goals should be specific, realistic, and achievable. should be specific, realistic, and achievable.

When will you do these things?When will you do these things?

Organisational Actions – Organisational Actions – MINIMUM ACTIONSMINIMUM ACTIONS Ensure the availability of a concrete plan Ensure the availability of a concrete plan

to protect and promote staff well-being for to protect and promote staff well-being for the specific emergencythe specific emergency

Prepare staff for their jobs and for the Prepare staff for their jobs and for the emergency contextemergency context

Facilitate a healthy working environmentFacilitate a healthy working environment Address potential work-related stressorsAddress potential work-related stressors Ensure access to health care and Ensure access to health care and

psychosocial support for staff.psychosocial support for staff. Provide support to staff who have Provide support to staff who have

experienced or witnessed extreme eventsexperienced or witnessed extreme events Make support available after the Make support available after the

mission/employmentmission/employment

RememberRemember

Humanitarian work is…..Humanitarian work is….. inherently stressfulinherently stressful

Stress associated with humanitarian work will…..Stress associated with humanitarian work will….. Inevitably take a toll on humanitarian workersInevitably take a toll on humanitarian workers

Stressed humanitarian workers have an impact onStressed humanitarian workers have an impact on ThemselvesThemselves Colleagues Colleagues OrganisationOrganisation BeneficiariesBeneficiaries

Impacts of stress can….Impacts of stress can…. Be reduced by…..Be reduced by…..

RecognisingRecognising Managing Managing Prioritising Prioritising

ResourcesResources

1. Action Without Borders/Idealist.org (2004). Website with 1. Action Without Borders/Idealist.org (2004). Website with resources on stress management for aid workers, managers and resources on stress management for aid workers, managers and workers’ families. workers’ families. http://www.psychosocial.org

2. Antares Foundation (2005). 2. Antares Foundation (2005). Managing Stress in Humanitarian Managing Stress in Humanitarian Workers. Guidelines for Good PracticeWorkers. Guidelines for Good Practice. Amsterdam: Antares . Amsterdam: Antares Foundation. Foundation. www.antaresfoundation.org

3. Headington Institute (2005). Various resources and free online 3. Headington Institute (2005). Various resources and free online training modules on understanding and coping with the stress training modules on understanding and coping with the stress associated with humanitarian work. associated with humanitarian work. http://www.headington-institute.org

4. McFarlane C. (2004). ‘Adjustment of humanitarian aid 4. McFarlane C. (2004). ‘Adjustment of humanitarian aid workers’. workers’. Australasian Journal of Disaster and Trauma StudiesAustralasian Journal of Disaster and Trauma Studies. . ISSN: 1174-4707, Volume 2004-1. ISSN: 1174-4707, Volume 2004-1. http://www.massey.ac.nz/~trauma/issues/2004-1/mcfarlane.htm

5. National Child Traumatic Stress Network and National Center 5. National Child Traumatic Stress Network and National Center for PTSD (2006). for PTSD (2006). Psychological First Aid: Field Operations Guide Psychological First Aid: Field Operations Guide (Second edition). (Second edition). http://www.ncptsd.va.gov/ncmain/ncdocs/manuals/PFA_

6. People in Aid (2003). 6. People in Aid (2003). Code of Good Practice in the Code of Good Practice in the Management and Support of Aid Personnel. Management and Support of Aid Personnel. http://www.peopleinaid.org/pool/files/code/code-en.pdf

Iom Stress Management Dha

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