managing stress pressure - · pdf filemanaging stress & pressure a self help guide how can...

© Devon County Council 2011. This document is produced by the Wellbeing@Work service and may be reproduced intact free of charge in any format or media without requiring specific permission.

Managing Stress

& Pressure

A Self Help Guide

Managing Stress & Pressure A Self Help Guide

Page Number

Contents 1 How can this leaflet help me? 2 What is Stress? 3 How much pressure is good for us? 4

- Exercise 1

Potential causes of excessive pressure 5 How will this make me feel?

- Emotional - Mental 6

- Change in behaviour - Physical signs that may be observed 7

What happens to my body when I am feeling stressed or under pressure? Under pressure

8

Do some people cope with pressure differently? - Personality types - Exercise 2

9

- Exercise 2 – Personality table tick boxes 10

How do I manage this pressure / stress? - Exercise 3

11

What else can I do? 12 - Do some exercise 12

- Diet - Sleep

13

- Exercise 4 14

- Relaxation - Exercise 5 15

- Deep relaxation or muscular relaxation 16

- Planned times for regular positive relaxation 17 18

Where can I find further advice? - Devon Stress Management Service - Devon County Council Internal Web links

20

Other useful stress management related links 21


How can this leaflet help me? Our lives for ever seem to becoming busier and busier and we may find ourselves squeezing more and more into our day. In addition people often have the added pressure of work demands and family commitments to juggle with this already busy lifestyle. Most of the time we are able to cope with the pressures that daily life brings to us, but on occasion this pressure can become excessive. If we remain under this excessive pressure, or other type of demand, for a period of several weeks we may begin to notice changes in our behaviour, emotions, mental health and physical wellbeing. It’s these changes that are often associated with ‘stress’. It’s also very subjective; what one person may perceive as stressful another person can cope with. For this reason we must look at what stress means for ‘me’. This leaflet has been developed to help you understand more about pressure and stress and how it affects us. It also gives you some simple but effective ways to manage this. Whilst there is no definitive single treatment for stress, working holistically to manage it is often successful. Throughout this leaflet you will find simple exercises that you can try in your own time which may help you to manage your levels of perceived stress / pressure. You can either photocopy these exercises or use the spaces provided. We hope you that you find the information in this leaflet helpful. Details on how to access further advice can be found at the end of the leaflet. Also available in this series are:

- Managing Sleep Difficulties, A Self Help Guide - Managing and Dealing with Anxiety, A Self Help Guide - Managing Low Mood and Depression, A Self Help Guide - Improving my Self Esteem, A Self Help Guide

Electronic copies can be accessed from: http://www.devon.gov.uk/wellbeing-stresstraining.htm or by emailing: [email protected]


What is stress? Stress has many definitions depending on where you look. The easiest way to think about ‘what is stress’ is to think of it as ‘excessive pressure or demands over a period of time’. The Health & Safety Executive (HSE) define stress as:

“…. The adverse reaction people have to excessive pressure or other types of demands placed upon them…” (HSE 2004)

The simplest way to understand how stress affects us, is to imagine yourself everyday juggling little balls of pressure eg; work, family, bills etc. These balls of pressure are constantly changing, but we can cope with this. If you add in some additional balls of pressure

such as; illness, deadlines or increased demands in work, relationship difficulties, bullying etc, our ability to manage and juggle these ‘extra balls of pressure’ become strained. If this additional pressure continues over a period of days or weeks we may begin to lose the ability

to cope and subsequently start to experience the symptoms and behaviours associated with stress.


How much pressure is good for us?

We all need some pressure in our lives. Pressure can help to motivate us and give us the drive that we need to succeed in life. Different people can cope with different levels of pressure. Some can cope with more pressure and others much less. There is no right or wrong about the levels of pressure we can cope with.

But if we are put under too much pressure or high demand over several weeks, then this can start to affect our health and we may start to feel the effects of stress. Exercise 1 Using a piece of paper and pen, write down a list or a thought bubble of the pressures you experience from day to day. EG; Difficult relationships Managing bills Getting kids ready for school Getting the shopping done

PRESSURE


Potential causes of excessive pressure The causes of excessive pressure / stress can be wide and varying and different for every individual. However, some of the common causes of work related stress can be attributed to some of these examples;

� Long working hours

� Unreasonable heavy workload or equally too little work to do

� Racial or sexual harassment

� A perception of feeling under-valued

� Job insecurity

� Lone working or unsocial hours

� Diminishing personal job autonomy and control

� Uncertainty about work expectations

� Inflexible work schedules

� Poor management

If you add these additional pressures to the ones in your list in exercise 1, you can see how easy it is to feel under ‘too much pressure, or demand’.


How will this make me feel? Signs and symptoms of stress can be different for each individual. What one set of symptoms one person experiences, maybe totally different from another’s experience. Some of the more common signs and symptoms are shown in the list below. Place a tick in the boxes of those that you feel you are experiencing now.

Emotional • Wanting to cry much of the time (tearfulness) • Feeling that they can't cope • Short-temperedness at work and at home • Irritability, anger or guilt • More sensitivity • Loss of motivation and commitment • Depressive feelings • Anxious/worrying thoughts • Feeling drained • Neglected • Loss of sense of humour / cynicism • Low self esteem/feelings of inadequacy

Mental

• Inability to plan, concentrate and control work

• Indecisive • Muddled thinking • Mind racing or going blank • Confusion • Poor memory • Morbid thoughts


Change in behaviour

• Getting less work done & becoming inflexible • Irrational behaviour/mood swings, aggressive • Poor relationships with colleagues or clients • Fidgeting/impatience, nervous habits • Susceptibility to accidents or lack of confidence • Poor time management / increased absence • Denying any problems & unable to show true feelings • Difficulty sleeping/changes in sleep patterns • Comfort eating or loss of appetite • Smoking, drinking and recreational drug taking • Socially withdrawn at work and home / disregard for personal

appearance (HSE 2009)

Physical signs that maybe observed can include

• Suffering from increased aches and pains • High blood pressure • Losing / gaining weight • Suffering from frequent headaches

• Feeling unusually tired or fatigued • Suffering from more infections • Experiencing chest pains and / or

palpitations • Sweating / shaking more than

normal • Suffering from indigestion /

nausea / diarrhoea • Feeling short of breath (at rest)

If you have placed a tick against many of these, you may be experiencing symptoms of stress. However, if you are unsure, it is always best to consult with your GP just in case the symptoms are related to other illnesses or conditions.


What happens to my body when I am feeling stressed or under pressure? There are lots of changes that can occur within our body when we are feeling stressed or under pressure. One of the biggest changes is that triggered by the ‘Fight or Flight’ response. Normally this helps us react to danger by providing our body with a hormone called adrenalin which helps us become more alert. Our energy levels are also increased by the body releasing sugar (glycogen) into the blood. Our heart rate speeds up and blood pressure rises to help us either fight the danger or run away. This is called the ‘Alarm Reaction’. Normally this state only lasts for about 20 minutes then the body resets itself. Under Pressure When we are stressed or under pressure, the same reaction happens except another hormone is released called Cortisone. This keeps the body in that heightened state of alertness. You may have heard this

being called the ‘stress’ hormone. This causes our blood pressure to remain higher and because we use up our energy reserves we are often left feeling fatigued and tired. This is when we get the signs and symptoms of stress as described previously. If we get to this stage, we need to take action straight away.


Do some people cope with pressure differently? Personality Types It has been shown from studies that certain personality types can affect how prone a person is to coping with stress / pressure. We know there are three main personality types, Type A, Type B and a mix of both Type AB. It’s known that people who have a ‘Type A’ personality are more prone to experiencing episodes of stress than people who are described as having a ‘Type B’ personality. ‘Type A’ personalities tend to be more competitive and impatient and have tight time schedules compared to ‘Type B‘ personalities who are more relaxed and ‘laid back‘ in their style. Exercise 2 If you would like to know which type you are, use the ‘personality table tick boxes’ on the following page, and tick the boxes you feel best describes you:

If most of your ticks are on the A side then you may be more prone to stress, if both As and Bs then you maybe a little prone to stress, if mainly Bs then you are less likely to suffer from stress.

Those people who are more prone to stress may have to try harder to use some of the stress management approaches suggested here to tackle their natural tendency to stress. Exercise 2


Personality table tick boxes

Type ‘A’ Personality Tick Box

Type ‘B’ Personality Tick Box

Must get things finished Don’ t mind leaving things unfinished for a while

Never late for appointments Calm and unhurried about appointments

Competitive Not competitive

Can’ t listen to conversations, interrupt, finish sentences for others

Can listen and let the other person finish speaking

If working will often take work home If in employment limit time

working to work hours

Always in a hurry Never in a hurry even when busy

Few social activities/interests Many social activities/interests

Not satisfied with work/life Quite satisfied with work/life

Hold feelings in Express feelings

Do everything fast Take time to plan and reflect on things

Don’ t like to wait Easy going

Pressurised speech Slow and deliberate speech

Want everything perfect Don’ t mind things not quite

perfect

Trying to do more than one thing at a time Do things slowly. Take one

thing at a time

Very busy at full speed Can wait calmly

TOTAL TOTAL


How do I manage this pressure / stress? There is no right or wrong method to manage pressure and stress. The most important thing to do is to try and reduce some of that pressure. To do this, you need to identify what the causes maybe. Exercise 3 Look back at your list in Exercise 1. Using the boxes below try and put some of your pressures into groups. Try to put things that would be easier to tackle in one box and harder ones in the other box.

EASY THINGS I CAN TACKLE

NOW

HARDER THINGS I CAN

TACKLE LATER


Once you have made your two lists, choose something from the easy box that you can tackle. If you’re already feeling stressed, your energy levels will be lower than usual, and this is why it’s better to tackle something easy first. Try looking at your lists with a friend or colleague to agree which thing you’re going to tackle first, second and so on. As you complete each item, tick it off as done. This will help to reinforce your feelings of achieving something positive. Some of the things on your list might have to be tackled at a later date because you can’t actually change them at this time. Don’t waste energy and time trying to tackle these now if you can’t change them. It’s best to concentrate on the easier things. What else can I do? Do some Exercise Stress affects us physically by raising blood pressure and increasing our heart rate, doing some light exercise will help to reverse this effect. Walking 30 minutes a day will help to improve your circulation and over time lower your heart rate and blood pressure.

You can split this into two 15 minute walks if it’s easier. Try to walk at a pace which slightly raises your heart beat, but not so fast as to leave you short of breath.

When you exercise, your body releases hormones called Endorphins which give you a sense of wellness and help to lift your mood.


Diet Check out your diet. When we are stressed or under pressure we often skip meals or snack eat. The body needs vitamins and nutrients to help it recover, so look at your diet and try to eat healthily.

If your appetite is poor, try just having soup made out of liquidised vegetables and potato. Add a stock cube or herbs for some flavour. You could also try making some smoothies out of your favourite fruit to help build up your nutrients. Try to avoid quick fix high energy foods such as chocolate, as these will only give you a brief burst of energy, then leave you feeling tired again shortly afterwards. Sleep Sleep is often disturbed when we are under pressure or stressed. Try getting into a routine for getting yourself off to sleep.

Begin to wind down in the evening and avoid drinking caffeinated products such as tea, coffee and coke. Try to have a malted drink before bed, or even just a glass of warm milk. Some people find it relaxing to read quietly for a while in bed, or listen to some relaxing music or a relaxation CD.


Exercise 3 Keep a small note pad by your bedside or use the one provided here to jot down the things on your mind for the next day. You’re less likely to lay there thinking ‘I must not forget….’ If you have written it down.

Things to remember for the morning

1

2

3

4

5

6


Relaxation Relaxation is a great way to help reduce the body’s reaction to pressure and stress. Generally there are two main types of relaxation exercises that you can do:

• Controlled breathing relaxation • Deep relaxation exercises using a

guided CD. Exercise 4 Try this controlled breathing exercise to see if you can regain some sense of your thoughts and control over what you are doing. Don’t worry if you can’t get it right the first time, it may take some time practicing the technique before you get it perfect.

1. Breath slowly and deeply in through your nose, and out through your mouth in a steady rhythm. Try to make your breath out twice as long as your breath in. To do this you may find it helpful to count slowly "one" as you breath in, and "two, three" as you breathe out. 2. Mainly use your diaphragm (lower chest muscle) to breathe. Your diaphragm is the big muscle under the lungs. It pulls the lungs downwards which expands the airways to allow air to flow in.


When we become anxious we tend to forget to use this muscle and often use the muscles at the top of the chest and our shoulders instead. If you use your upper chest muscles, rather than your diaphragm, each breath is more shallow so you tend to breathe faster and feel more breathless and anxious. You can check if you are using your diaphragm by feeling just below your breastbone (sternum) at the top of your abdomen. If you give a little cough, you can feel the diaphragm push out here. If you hold your hand here you should feel it move in and out as you breathe. 3. Try to relax your shoulders and upper chest muscles when you breathe. With each breathe out, try to consciously relax those muscles until you are mainly using your diaphragm to breathe. Use this technique for 4 to 5 minutes and then see if you feel more relaxed. Deep Relaxation or Muscular relaxation This type of relaxation can be done either by following the instructions below, or you can listen to a guided relaxation CD or MP3 file. There

are many relaxation CD’s available or you can download a relaxation session from the International Stress Management Association at: http://isma.org.uk/national-stress-awareness-day/index.html


Planned times for regular positive relaxation Find a quiet warm place where you won't be disturbed. Choose a time of day when you don’t feel pressured to do anything else.

Lie down on your back, or sit in a well supported chair if you are not able to lie down. Try to get comfortable and close your eyes. Perhaps lie on a firm bed of some cushions. The routine is to then work on each of your muscle groups. With each group of muscles, firstly tense the muscles as

much as you can, then relax them fully. Breathe in when you tense the muscles, and breathe out when you relax. To start with, concentrate on your breathing for a few minutes. Breathe slowly and calmly. Each time you breathe out say words to yourself such as "peace" or "relax". Then start the muscle exercises working around the different muscle groups in your body.

� Hands - clench one hand tightly for a few seconds as you breathe in. You should feel your forearm muscles tense. Then relax as you breathe out. Repeat with the other hand.

� Arms - bend an elbow and tense all

the muscles in the arm for a few seconds as you breathe in. Then relax as you breathe out. Repeat the same with the other arm.


� Neck - press your head back as hard as is comfortable and roll it slowly from side to side. Then relax.

� Face - try to frown and lower your eyebrows as hard as you can for

a few seconds, then relax. Then raise your eyebrows (as if you were startled) as hard as you can, then relax. Then clench your jaw for a few seconds, and then relax.

� Chest - take a deep breath and hold it for a few seconds, then

relax and go back to normal breathing. � Stomach - tense the stomach

muscles as tight as possible, and then relax.

� Buttocks - squeeze the buttocks

together as much as possible, and then relax.

� Legs - with your legs flat on the

floor, bend your feet and toes towards your face as hard as you can, then relax. Then bend them away from your face for a few seconds, and then relax.

Then repeat the whole routine 3-4 times. Each time you relax a group of muscles, note the difference of how they feel when relaxed compared to when they are tense. Some people find it eases their general level of 'tension' if they get into a daily routine of doing these exercises.


Where can I find further advice? You can contact Devon County Council’s Stress Management Service for further advice, or use any of the following internal and external links from a computer. Devon Stress Management Service W@W Centre Falcon Road Sowton Industrial Estate Exeter EX2 7LB Tel. 01392 38 (4808) Mob. 07979 824 797 Email. [email protected]

1. DCC INTERNAL LINKS

� Stress Risk Assessment Tool Stress Risk Assessment Tool � Wellbeing@Work service:

http://staff.devon.gov.uk/pp/er/healthsafetywellbeing.htm � OH2 referral to Wellbeing@Work form:

http://staff.devon.gov.uk/oh2.doc � Corporate Resources: http://staff.devon.gov.uk/pp.htm � Managing Attendance:

http://staff.devon.gov.uk/pp/gap/absence.htm � Work Life Balance:

http://staff.devon.gov.uk/pp/er/healthsafetywellbeing/wellbeing/wawdetail/worklifebalance.htm

� An Active Day at Work: http://staff.devon.gov.uk/ppactivedayatwork


2. OTHER USEFUL STRESS MANAGEMENT RELATED LINKS

� Some documents may require adobe acrobat reader. This can be downloaded from adobe free of charge: http://www.adobe.com/products/acrobat/readstep2.html

� Health & Safety Executive Stress Web Site – The Management Standards: http://www.hse.gov.uk/stress/index.htm

� International Stress Management Association: http://www.isma.org.uk/

� Newcastle, North Tyneside and Northumberland Mental Health NHS Trust Self Help Leaflets for stress, anxiety, bereavement, sleep problems, managing anger and panic disorders: http://www.ntw.nhs.uk/pic/leaflet.php?s=selfhelp

� Mindful employer: http://www.mindfulemployer.net/index.html

� Farm Crisis Network: http://www.farmcrisisnetwork.org.uk/

� Citizens Advice Bureau: http://www.exetercab.org.uk/

� Mind: http://www.mind.org.uk/index.htm

� Patient UK (advice and leaflets on health): http://www.patient.co.uk/

� Sleep Council Web site: http://www.sleepcouncil.com/

� Healthy Eating: http://staff.devon.gov.uk/pphealthyeatingfactsheets-3

� NHS Direct: http://www.nhsdirect.nhs.uk/

� National Debt Health: http://www.nationaldebtline.co.uk/

© Devon County Council 2011. This document is produced by the Wellbeing@Work service and may be reproduced intact free of charge in any format or media without requiring specific permission.

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