Stress at Work ebook - Engage In Learning at work my ebook and personal plan welcome 1 are you...

STRESS AT WORK

MY eBOOK AND PERSONAL PLAN

WELCOME 1

ARE YOU STRESSED? 1

YOUR STRESS CYCLE 2

ROOT CAUSES 3

YOUR CAUSES OF STRESS AT WORK 4

BREAKING YOUR STRESS CYCLE 7

STRESS MANAGEMENT SKILLS 9

RELIEVING STRESS 12

YOUR OUTCOMES 14

STRESS AT WORK


1 HOME SIGNS OF

STRESS

THE STRESS

CYCLE

CAUSES OF

STRESS

BREAKING THE

STRESS CYCLE

STRESS

SKILLS

RELIEVING

STRESS

YOUR

OUTCOMES

© Engage in Learning 2014

WELCOME This eBook is for your personal use during and once you’ve completed the training. It summarises

key ideas, provides self-assessments, and has places to make notes to help you put what you’ve

learned into action.

ARE YOU STRESSED? Use this questionnaire to check for indicators of stress.

Which of these statements would you say were true?

1. My performance has dropped off recently

2. I am making more errors than usual

3. I am finding it more difficult to make decisions

4. I am losing motivation and commitment

5. My concentration and memory is poor

6. I am staying later and taking work home

7. I can’t see when I can take time off

8. I’m irritable and lose my temper more often

9. I have started to over-react to problems

10. I have started to look for criticism from others

11. I find fault and criticise others more than usual

12. I’ve stopped lunching/socialising with colleagues

13. I’ve had more days off work than usual

14. I think about problems even when I’m ‘relaxing’

15. My self-confidence/self-esteem is decreasing

16. I have trouble listening because I’m worried

17. I don’t have time for interests or hobbies

18. I have random aches and pains and headaches

19. I feel tired even when I get ‘enough’ sleep

20. I eat more/less

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2 HOME SIGNS OF

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THE STRESS

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CAUSES OF

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BREAKING THE

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RELIEVING

STRESS

YOUR

OUTCOMES


YOUR STRESS CYCLE

WHAT ARE YOUR TYPICAL STRESS STIMULI? Take a typical day and record them here. They don’t have

to be associated with work.

CAN YOU IDENTIFY YOUR NEGATIVE THOUGHTS AND SELF-TALK?

I can’t cope I can’t do the

presentation

It’s bound to go

wrong

Other

This is a disaster I’ll make a fool

of myself

Everyone will

think I’m awful

This is my fault I forgot to do it! I’m a total failure

HOW DO YOU FEEL WHEN YOU EXPERIENCE A STRESS STIMULUS?

Anger Overwhelmed Panic Other

Fear Despair Anxiety

Frustration Out of control Depression

DO YOU HAVE A SPECIFIC PHYSICAL RESPONSE TO A STRESS STIMULUS?

Sweating Breathlessness Dizziness Other

Butterflies Nausea Indigestion

Palpitations Headache Fatigue

HOW DOES YOUR BEHAVIOUR CHANGE WHEN YOU ARE STRESSED? I BECOME:

Irritable Paranoid Inattentive Other

Tearful Inconsistent Distracted

Sleepless Forgetful Indecisive

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STRESS

YOUR

OUTCOMES


ROOT CAUSES Digging down -- from the general cause to the specific issues -- can offer new insights.

For example: you may feel you have too many tight deadlines. But perhaps you wouldn’t

have so many if you improved the way you managed your time? Or if you stopped

procrastinating! By identifying the specific issues, you can start to take control of the situation.

Try 5 x WHY? Identify why you think you’re stressed and then ask why – until to see the root cause.

Why? Your Answer

1 Why am I stressed? I have too many tight deadlines

2 Why are my deadlines so tight? It takes me longer than I expect to do anything

3 Why does it take me longer? I find it difficult to start

4 Why do I find it difficult to start? I’m worried it won’t be perfect

5 Why does it need to be perfect? Because I am a perfectionist

Why? Answer

1

2

3

4

5

Why? Answer

1

2

3

4

5

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BREAKING THE

STRESS CYCLE

STRESS

SKILLS

RELIEVING

STRESS

YOUR

OUTCOMES


YOUR CAUSES OF STRESS AT WORK

DEMANDS: what can you do to reduce the demands of your WORKLOAD?

FOR EXAMPLE WHAT WILL YOU DO AND WHEN? WHAT HAPPENED?

Are there any specific

challenges of the workload?

Do you know what’s

expected of you?

Do you have competing

priorities?

Do you have the right

resources to do the job?

DEMANDS: What can you do to reduce stress about your ABILITY to do your job?


Would any specific training

benefit you?

Would you benefit from

coaching?

DEMANDS: what can you improve about your WORKFLOW to reduce stress?


Do you have enough

forward vision to plan

ahead?

Could you rearrange

activities in your work day to

match your prime working

time?

Are there any more effective

ways to organise your work?

STRESS AT WORK


5 HOME SIGNS OF

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THE STRESS

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CAUSES OF

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BREAKING THE

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RELIEVING

STRESS

YOUR

OUTCOMES


DEMANDS: what canyou change about your working ENVIRONMENT to reduce stress?


Could you rearrange your

work day to be more

effective?

Could you improve the

physical environment?

Do you need more support

to deal with difficult

customers/clients?

CONTROL: what canyou do to increase your feelings of being in control of your work?


Could you make a good case

for taking more control?

Do you have specific and

measurable goals?

Do you have agreed ways of

processes such as making

decisions?

SUPPORT: Do you feel isolated and unsupported at work?


Could you ask for more

feedback and/or coaching

from your manager?

Could you take responsibility

to keep yourself better

trained and informed?

Could you offer more

support to others?

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YOUR

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RELATIONSHIPS: Do you need to improve any of your working relationships? What can you do?


Could you communicate

more effectively? Could you

sharpen your skills?

Could you work harder on

building trust and common

interests with others?

Could you handle

misunderstandings/conflicts

more professionally?

ROLE: If your role and responsibilities cause you stress, what can you do about it?


Do you need to clarify your

role, goals, performance

standards or responsibilities?

Could you be more proactive

with colleagues to help you

understand your function?

Do you make sure you are

aligned with team and

departmental goals?

CHANGE: How can you reduce the impact on you of change?


Do you need to take a more

active part in meetings

about change?

Do you need to ask for more

information about the

specifics – what, when and

how?

Do you need to think and

look for opportunities before

you react?

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7 HOME SIGNS OF

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THE STRESS

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BREAKING THE

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BREAKING YOUR STRESS CYCLE Recent research suggests that making plans to cope with the

experience of stress is effective in combatting stress. So if

you know you will feel fear, sadness, fatigue, or despair,

decide what you would like to feel instead. Use an if-

then sentence construction to express it. For

example, ‘If I see lots of emails from my boss, then I

will keep calm, realising that with a little bit of

organisation, I will be able to cope -- with a smile.’

CHOOSE ONE OF YOUR TYPICAL STRESS STIMIULI

HOW WOULD YOU LIKE TO FEEL WHEN THIS HAPPENS?

YOUR AIM WHAT ACTUALLY HAPPENED?

1st time

2nd time

3rd time

WHEN THIS STIMULUS HAPPENS AGAIN, WHAT WILL YOUR POSITIVE THOUGHTS AND SELF TALK BE ?


I can do this 1st time

I will learn a lot from this

I can be successful

I need to fix this 2nd time

I will make this go well

I will be able to cope

Other 3rd time

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8 HOME SIGNS OF

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THE STRESS

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CAUSES OF

STRESS

BREAKING THE

STRESS CYCLE

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SKILLS

RELIEVING

STRESS

YOUR

OUTCOMES


WHEN THIS STIMULUS HAPPENS AGAIN, HOW WILL YOU TRY TO FEEL?


Calm 1st time

Self-confident

Assured

Composed 2nd time

Exhilarated

In control

Other 3rd time

HOW WILL YOU TRY TO CONTROL YOUR PHYSICAL RESPONSE TO A STRESS STIMULUS?


E.g.: deep breathing 1st time

2nd time

3rd time

WHEN THIS STIMULUS HAPPENS AGAIN, HOW WILL YOU TRY TO BEHAVE?


E.g.: not being irritable 1st time

2nd time

3rd time

STRESS AT WORK


9 HOME SIGNS OF

STRESS

THE STRESS

CYCLE

CAUSES OF

STRESS

BREAKING THE

STRESS CYCLE

STRESS

SKILLS

RELIEVING

STRESS

YOUR

OUTCOMES


STRESS MANAGEMENT SKILLS Strength in three core skill areas help people deal with stress.

Positive thinking: changing your mind set to overcome negative thoughts

Time management: deciding how you spend your time

Assertiveness: valuing yourself and your time

While you are looking for ways to alter the demands on you, improve your

ability to accept what you can’t change and control what you can by

strengthening these skills.

POSITIVE THINKING: What can you do to adopt more positive thinking and overcome negativity?

Be specific and realistic. Use positive language

In thoughts and words. From ‘I

can’t’ to ‘I can’

Respond don’t react

Slow down.

Challenge your reaction

Look for the best

Practice seeing the positive until

it’s second nature

Smile

Be aware of your face and what

it’s telling you and others

Keep positive company

Who is positive in your circle of

colleagues and friends?

Look on the bright side

Be alert: if you catch yourself

complaining, acknowledge it

STRESS AT WORK


10 HOME SIGNS OF

STRESS

THE STRESS

CYCLE

CAUSES OF

STRESS

BREAKING THE

STRESS CYCLE

STRESS

SKILLS

RELIEVING

STRESS

YOUR

OUTCOMES


TIME MANAGEMENT: What can you do to manage your time more effectively?

Be specific and realistic. Set goals

Make them specific, measurable

and realistic

Identify your prime time

Make a daily log for a week or

so to see when you work best

Plan in your prime time

Match your tasks to your prime

time where possible

Prioritise

Tasks that help you achieve

your goals are important!

Use a scheduling tool

Using a consistent tool helps

establish and maintain a

scheduling discipline

Plan in everything

Plan in time for regular tasks

and things that ‘come up’

Avoid time thieves

What ‘steals’ your time? Identify

them and gradually cut them

out.

Delegate

What can you delegate? To

whom? How much will it

increase your reach?

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11 HOME SIGNS OF

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THE STRESS

CYCLE

CAUSES OF

STRESS

BREAKING THE

STRESS CYCLE

STRESS

SKILLS

RELIEVING

STRESS

YOUR

OUTCOMES


ASSERTIVENESS: What can you do to value yourself and your contribution?

Be specific and realistic.

THINK ASSERTIVELY

Value yourself

What will suffer if you ignore

your needs and time?

Value others

Do you treat others as they

would like to be treated?

Protect your performance

What needs protecting?

Protect your feelings

Are your actions the best way to

achieve business goals?

ACT ASSERTIVELY

Say what you mean

What can you start with to build

your confidence?

Accept compliments

How will you say ‘thank you’?

Use feedback

Do you analyse feedback and

use what’s good for your goals?

Admit mistakes

What can you do and say to

show you take responsibility?

Know your limits

What should you turn down

professionally?

Be professional

Do you practice how to say ‘no’

so you can respond positively?

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12 HOME SIGNS OF

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THE STRESS

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OUTCOMES


RELIEVING STRESS

Relaxation Getting enough sleep increases your resilience and your ability to cope.

If you have trouble sleeping, try:

relaxation and breathing exercises

regular exercise

finding time for hobbies

talking to friends

Activities like Yoga and mindfulness meditation can also help you relax.

Relaxation exercise

Get ready Sit comfortably with your back straight. Put one hand on your chest and the

other on your stomach.

Initiate Say to yourself a word like “Control”. This is to train your brain to start the

process of relaxation as soon as you think the word in future.

Breathe in Breathe in through your nose. Concentrate on your technique so that the

hand on your stomach rises but the hand on your chest moves minimally.

Breathe out Exhale through your mouth. Expel as much air as you can by contracting

your abdominal muscles. Relax your face, hands and arms.

Repeat Continue to breathe in through your nose and out through your mouth. Try

to inhale enough so that your lower abdomen rises and falls. Count slowly

as you exhale.

Reinforce If it helps you, repeat as you breath out, “I am in control’ or ‘I am getting

rid of my tension’.

Image If it helps you, imagine something relaxing as you breathe: blue sky and

scudding clouds, the sound of the sea, a warm breeze!

I make sure I get

enough sleep

I take time to relax

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13 HOME SIGNS OF

STRESS

THE STRESS

CYCLE

CAUSES OF

STRESS

BREAKING THE

STRESS CYCLE

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SKILLS

RELIEVING

STRESS

YOUR

OUTCOMES


Eat Well

BEST PRACTICE YOUR ACTION PLAN

Eat a balanced

diet

Choose a variety of foods, balancing

carbohydrates, oils and fats, proteins,

minerals, vitamins and fibre. A

colourful plate is a healthy plate!

Eat

regularly

To keep your blood sugar fairly

constant, eat small amounts

regularly. 3 meals and 3 snacks.

Manage

caffeine

Experiment with your response to

stimulants such as coffee or tea and

decide whether you should reduce or

eliminate them, or drink them at

certain times of the day

Drink safely Too much alcohol will have long term

damaging effects and will affect your

sleep and rest

Avoid drugs Substance abuse can also have long-

term damaging effects and drugs

alter your judgements and decision-

making capabilities

Exercise


Schedule it! Exercise regularly. Decide what you

are going to do and schedule it. Even

15 minutes a day of exercise like brisk

walking can help*.

Divert

yourself

If things get unusually stressful or you

feel angry, even unscheduled exercise

can help to distract you and improve

your mood.

Sleep better If you have trouble sleeping, exercising

may help you fall asleep more quickly

and stay asleep for longer BUT

improvements tend to be seen after at

least 4 months of regular exercise …

and not everyone benefits.

*If unsure, talk to your GP first

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14 HOME SIGNS OF

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THE STRESS

CYCLE

CAUSES OF

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BREAKING THE

STRESS CYCLE

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SKILLS

RELIEVING

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OUTCOMES


Leisure


Balance By doing more different activities and

hobbies, you stimulate other parts of

your brain, develop new skills and

meet new people.

Make time It’s easy to let work take priority, but

keeping yourself healthy is part of

work too. You will do a better job if

you keep yourself fresh by spending

some of your time doing things you

enjoy.

See friends You may not enjoy hobbies, but seeing

people, talking and offering each other

support is an excellent way of both

letting off steam and keeping things in

perspective.

YOUR OUTCOMES Are you able to:

1. Audit your own signs of stress

2. Identify the general causes of your stress

3. Identify the root causes of your stress

4. Develop a strategy to overcome stress

5. Identify what skills you need to improve

6. Make informed choices about your lifestyle

FINAL WORD

Serious stress can be a big problem. If you are worried, talk to your manager and seek medical help.

It may be that your manager can make changes or give you training or coaching that can make a big

difference and stop stress affecting your health. Don’t suffer in silence.

Some of the symptoms

of stress are also

associated with

depression or anxiety

disorders. If you are

worried, seek medical

help.

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15 HOME SIGNS OF

STRESS

THE STRESS

CYCLE

CAUSES OF

STRESS

BREAKING THE

STRESS CYCLE

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SKILLS

RELIEVING

STRESS

YOUR

OUTCOMES


Look out for other titles in the series:

Using Display Screen Equipment

Stress at Work

Control of Substances Hazardous to Health

Personal Protective Equipment

Manual Handling

The Essentials of Health and Safety at Work

Health and Safety in the Office

Fire!

First Aid

Driving for Work

Legionella Awareness

Infection Control

Food Safety

Stress at Work ebook - Engage In Learning at work my ebook and personal plan welcome 1 are you...

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