Stress Management in the Workplace: Taking Employees'

Views into Account

Document Information:
Title: Stress Management in the Workplace: Taking Employees' Views into Account
Author(s): Jennifer R. Bradley, (Lecturer in Organizational Psychology at University College,
Salford.), Valerie Sutherland, (Director of the Centre for Business Psychology at the
University of Manchester Institute of Science and Technology (UMIST),
Manchester, UK.)
Citation: Jennifer R. Bradley, Valerie Sutherland, (1994) "Stress Management in the
Workplace: Taking Employees' Views into Account", Employee Counselling Today,
Vol. 6 Iss: 1, pp.4 - 9
Keywords: Employee assistance programmes, Employee attitudes, Occupational psychology,
Social services, Stress, United Kingdom
Article
Research paper
type:
DOI: 10.1108/13665629410060443 (Permanent URL)
Publisher: MCB UP Ltd
Abstract: The introduction of stress management programmes into an organization is
potentially complex, and requires careful planning which takes into account
possible barriers to dealing with stress. The importance of employee attitudes are
discussed, based on the results of a questionnaire survey of 231 employees of a
social services department. The importance of identifying the various needs of
individual employees and different occupational groups, in addition to the needs of
the organization is discussed in the context of designing effective stress
management programmes.
Managing job stress: an employee assistance/human resource management
partnership

Document Information:

Title: Managing job stress: an employee assistance/human resource

management partnership

Author( Lawrence R. Murphy, (National Institute for Occupational Safety and

s): Health, Cincinnati, Ohio, USA)

Citation Lawrence R. Murphy, (1995) "Managing job stress: an employee

: assistance/human resource management partnership", Personnel Review,
Vol. 24 Iss: 1, pp.41 - 50

Keywor
Employee assistance programmes, Human resource management, Stress
ds:

Article
Research paper
type:

DOI: 10.1108/00483489510079075 (Permanent URL)

Publish
MCB UP Ltd
er:

Abstrac Starts from the premisses that stress at work is a significant and costly
t: problem, and that the challenge for companies is to manage work stress
in order to reduce health-care costs and improve productivity. Suggests
that this challenge can be met by greater collaboration among company
departments, bringing expertise from different areas to bear on the
problem. Describes the conceptual basis for such collaboration and
presents a case study of an ongoing partnership between an employee
assistance programme and a human resource management group.
Workplace dimensions, stress and job satisfaction

Document Information:

Title: Workplace dimensions, stress and job satisfaction

Author( Kerry Fairbrother, (School of Economics and Management, ADFA,

s): Canberra, Australia), James Warn, (School of Economics and Management,
ADFA, Canberra, Australia)

Citation Kerry Fairbrother, James Warn, (2003) "Workplace dimensions, stress and
: job satisfaction", Journal of Managerial Psychology, Vol. 18 Iss: 1, pp.8 - 21

Keywor Job satisfaction, Navy, Occupational health, Stress, Training, Working

ds: conditions

Article
Research paper
type:

DOI: 10.1108/02683940310459565 (Permanent URL)

Publish
MCB UP Ltd
er:

Abstrac Applied research indicates strong connections between dimensions of the

t: work place, stress and job satisfaction. Yet, there is an absence of theory
to provide conceptual understanding of these relationships. In 1999,
Sparks and Cooper advocated using job-specific models of stress as a way
of developing a better understanding of the relationships. The current
study adopted this recommendation and investigated a specific job
context, specifically, naval officer trainees undergoing their sea training.
The results indicate that a general model of stress is unhelpful in
identifying the predictors of stress and job satisfaction in specific job
contexts. Instead, the authors recommend identifying salient workplace
dimensions rather than a broad-brush approach when seeking workplace
associations with stress.
Stress Management
How to Reduce, Prevent, and Cope with Stress

It may seem that theres nothing you can do about stress. The bills wont stop coming, there will
never be more hours in the day, and your career and family responsibilities will always be
demanding. But you have more control than you might think. In fact, the simple realization that
youre in control of your life is the foundation of stress management. Managing stress is all
about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems.

In This Article:

Identify sources of stress

Look at how you cope with stress

Avoid unnecessary stress

Alter the situation

Adapt to the stressor

Accept the things you cant change

Make time for fun and relaxation

Adopt a healthy lifestyle

Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isnt as easy as
it sounds. Your true sources of stress arent always obvious, and its all too easy to overlook your
own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that youre
constantly worried about work deadlines. But maybe its your procrastination, rather than the
actual job demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

Do you explain away stress as temporary (I just have a million things going
on right now) even though you cant remember the last time you took a
breather?

Do you define stress as an integral part of your work or home life (Things are
always crazy around here) or as a part of your personality (I have a lot of
nervous energy, thats all).

Do you blame your stress on other people or outside events, or view it as

entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress
level will remain outside your control.

Start a Stress Journal

A stress journal can help you identify the regular stressors in your life and the way you deal with
them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you
will begin to see patterns and common themes. Write down:

What caused your stress (make a guess if youre unsure)

How you felt, both physically and emotionally

How you acted in response

What you did to make yourself feel better

Look at how you currently cope with stress

Think about the ways you currently manage and cope with stress in your life. Your stress journal
can help you identify them. Are your coping strategies healthy or unhealthy, helpful or
unproductive? Unfortunately, many people cope with stress in ways that compound the problem.
Unhealthy ways of coping with stress
These coping strategies may temporarily reduce stress, but they cause more damage in the long
run:

Smoking Using pills or drugs to relax

Drinking too much Sleeping too much

Overeating or undereating Procrastinating

Zoning out for hours in front of the Filling up every minute of the day
TV or computer to avoid facing problems

Withdrawing from friends, family, Taking out your stress on others

and activities (lashing out, angry outbursts,
physical violence)

Learning healthier ways to manage stress

If your methods of coping with stress arent contributing to your greater emotional and physical
health, its time to find healthier ones. There are many healthy ways to manage and cope with
stress, but they all require change. You can either change the situation or change your reaction.
When deciding which option to choose, its helpful to think of the four As: avoid, alter, adapt, or
accept.

Since everyone has a unique response to stress, there is no one size fits all solution to
managing it. No single method works for everyone or in every situation, so experiment with
different techniques and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four As

Change the situation: Change your reaction:

Avoid the stressor Adapt to the stressor

Alter the stressor Accept the stressor

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and its not healthy to avoid a situation that needs to be addressed.
You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say no Know your limits and stick to them. Whether in
your personal or professional life, taking on more than you can handle is a
surefire recipe for stress.
 Avoid people who stress you out If someone consistently causes stress
in your life and you cant turn the relationship around, limit the amount of
time you spend with that person or end the relationship entirely.

Take control of your environment If the evening news makes you

anxious, turn the TV off. If traffics got you tense, take a longer but less-
traveled route. If going to the market is an unpleasant chore, do your grocery
shopping online.

Avoid hot-button topics If you get upset over religion or politics, cross
them off your conversation list. If you repeatedly argue about the same
subject with the same people, stop bringing it up or excuse yourself when its
the topic of discussion.

Pare down your to-do list Analyze your schedule, responsibilities, and
daily tasks. If youve got too much on your plate, distinguish between the
shoulds and the musts. Drop tasks that arent truly necessary to the
bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation

If you cant avoid a stressful situation, try to alter it. Figure out what you can do to change things
so the problem doesnt present itself in the future. Often, this involves changing the way you
communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or

someone is bothering you, communicate your concerns in an open and
respectful way. If you dont voice your feelings, resentment will build and the
situation will likely remain the same.

Be willing to compromise. When you ask someone to change their

behavior, be willing to do the same. If you both are willing to bend at least a
little, youll have a good chance of finding a happy middle ground.

Be more assertive. Dont take a backseat in your own life. Deal with
problems head on, doing your best to anticipate and prevent them. If youve
got an exam to study for and your chatty roommate just got home, say up
front that you only have five minutes to talk.

Manage your time better. Poor time management can cause a lot of stress.
When youre stretched too thin and running behind, its hard to stay calm and
focused. But if you plan ahead and make sure you dont overextend yourself,
you can alter the amount of stress youre under.

Stress management strategy #3: Adapt to the stressor

If you cant change the stressor, change yourself. You can adapt to stressful situations and regain
your sense of control by changing your expectations and attitude.
 Reframe problems. Try to view stressful situations from a more positive
perspective. Rather than fuming about a traffic jam, look at it as an
opportunity to pause and regroup, listen to your favorite radio station, or
enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask
yourself how important it will be in the long run. Will it matter in a month? A
year? Is it really worth getting upset over? If the answer is no, focus your time
and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress.

Stop setting yourself up for failure by demanding perfection. Set reasonable
standards for yourself and others, and learn to be okay with good enough.

Focus on the positive. When stress is getting you down, take a moment to
reflect on all the things you appreciate in your life, including your own
positive qualities and gifts. This simple strategy can help you keep things in
perspective.

Adjusting Your Attitude

How you think can have a profound effect on your emotional and physical well-being. Each time
you think a negative thought about yourself, your body reacts as if it were in the throes of a
tension-filled situation. If you see good things about yourself, you are more likely to feel good;
the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These
are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you cant change

Some sources of stress are unavoidable. You cant prevent or change stressors such as the death
of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with
stress is to accept things as they are. Acceptance may be difficult, but in the long run, its easier
than railing against a situation you cant change.

Dont try to control the uncontrollable. Many things in life are beyond
our control particularly the behavior of other people. Rather than stressing
out over them, focus on the things you can control such as the way you
choose to react to problems.

Look for the upside. As the saying goes, What doesnt kill us makes us
stronger. When facing major challenges, try to look at them as opportunities
for personal growth. If your own poor choices contributed to a stressful
situation, reflect on them and learn from your mistakes.

Share your feelings. Talk to a trusted friend face to face or make an

appointment with a therapist. The simple act of expressing what youre going
through can be very cathartic, even if theres nothing you can do to alter the
stressful situation. Opening up is not a sign of weakness and it wont make
 you a burden to others. In fact, most friends will be flattered that you trust
them enough to confide in them, and it will only strengthen your bond.

Learn to forgive. Accept the fact that we live in an imperfect world and that
people make mistakes. Let go of anger and resentments. Free yourself from
negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxation

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by
nurturing yourself. If you regularly make time for fun and relaxation, youll be in a better place
to handle lifes stressors.

Healthy ways to relax and recharge

Go for a walk. Savor a warm cup of coffee or tea.

Spend time in nature. Play with a pet.

Call a good friend. Work in your garden.

Sweat out tension with a good Get a massage.

workout.
Curl up with a good book.
Write in your journal.
Listen to music.
Take a long bath.
Watch a comedy.
Light scented candles.

Dont get so caught up in the hustle and bustle of life that you forget to take care of your own
needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily
schedule. Dont allow other obligations to encroach. This is your time to take
a break from all responsibilities and recharge your batteries.

Connect with others. Spend time with positive people who enhance your
life. A strong support system will buffer you from the negative effects of
stress.

Do something you enjoy every day. Make time for leisure activities that
bring you joy, whether it be stargazing, playing the piano, or working on your
bike.

Keep your sense of humor. This includes the ability to laugh at yourself.
The act of laughing helps your body fight stress in a number of ways.
Stress management strategy #6: Adopt a healthy lifestyle

You can increase your resistance to stress by strengthening your physical health.

Exercise regularly. Physical activity plays a key role in reducing and

preventing the effects of stress. Make time for at least 30 minutes of exercise,
three times per week. Nothing beats aerobic exercise for releasing pent-up
stress and tension.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with
stress, so be mindful of what you eat. Start your day right with breakfast, and
keep your energy up and your mind clear with balanced, nutritious meals
throughout the day.

Reduce caffeine and sugar. The temporary "highs" caffeine and sugar
provide often end in with a crash in mood and energy. By reducing the
amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, youll
feel more relaxed and youll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or

drugs may provide an easy escape from stress, but the relief is only
temporary. Dont avoid or mask the issue at hand; deal with problems head
on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body.
Feeling tired will increase your stress because it may cause you to think
irrationally.
Stress at Work
Tips to Reduce and Manage Job and Workplace Stress

While some workplace stress is normal, excessive stress can interfere with your productivity and
impact your physical and emotional health. And your ability to deal with it can mean the
difference between success or failure. You cant control everything in your work environment,
but that doesnt mean youre powerlesseven when youre stuck in a difficult situation. Finding
ways to manage workplace stress isnt about making huge changes or rethinking career
ambitions, but rather about focusing on the one thing thats always within your control: you.

In This Article:

Coping with work stress

Warning signs

Taking care of yourself

Prioritizing and organizing

Improving emotional intelligence

Breaking bad habits

What managers or employers can do

Coping with work stress in todays uncertain climate

For workers everywhere, the troubled economy may feel like an emotional roller coaster.
"Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased
fear, uncertainty, and higher levels of stress. Since job and workplace stress increase in times of
economic crisis, its important to learn new and better ways of coping with the pressure.

Your emotions are contagious, and stress has an impact on the quality of your interactions with
others. The better you are at managing your own stress, the more you'll positively affect those
around you, and the less other people's stress will negatively affect you.

You can learn how to manage job stress

There are a variety of steps you can take to reduce both your overall stress levels and the stress
you find on the job and in the workplace. These include:

Taking responsibility for improving your physical and emotional well-being.

Avoiding pitfalls by identifying knee jerk habits and negative attitudes that
add to the stress you experience at work.

Learning better communication skills to ease and improve your

relationships with management and coworkers.

Tip 1: Recognize warning signs of excessive stress at work

When you feel overwhelmed at work, you lose confidence and may become irritable or
withdrawn. This can make you less productive and less effective in your job, and make the work
seem less rewarding. If you ignore the warning signs of work stress, they can lead to bigger
problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can
also lead to physical and emotional health problems.

Signs and symptoms of excessive job and workplace stress

Feeling anxious, irritable, or Muscle tension or headaches

depressed
Stomach problems
Apathy, loss of interest in work
Social withdrawal
Problems sleeping
Loss of sex drive
Fatigue
Using alcohol or drugs to cope
 Trouble concentrating

Common causes of excessive workplace stress

Fear of being laid off

More overtime due to staff cutbacks

Pressure to perform to meet rising expectations but with no increase in job

satisfaction

Pressure to work at optimum levelsall the time!

Tip 2: Reduce job stress by taking care of yourself

When stress at work interferes with your ability to perform in your job, manage your personal
life, or adversely impacts your health, its time to take action. Start by paying attention to your
physical and emotional health. When your own needs are taken care of, youre stronger and more
resilient to stress. The better you feel, the better equipped youll be to manage work stress
without becoming overwhelmed.

Taking care of yourself doesnt require a total lifestyle overhaul. Even small things can lift your
mood, increase your energy, and make you feel like youre back in the drivers seat. Take things
one step at a time, and as you make more positive lifestyle choices, youll soon notice a
reduction in your stress levels, both at home and at work.

Get moving
Regular exercise is a powerful stress relievereven though it may be the last thing you feel like
doing. Aerobic exerciseactivity that raises your heart rate and makes you sweatis a hugely
effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and
body. For maximum stress relief, try to get at least 30 minutes of heart-pounding activity on most
days. If its easier to fit into your schedule, break up the activity into two or three shorter
segments.

Make food choices that keep you going

Low blood sugar can make you feel anxious and irritable, while eating too much can make you
lethargic. Healthy eating can help you get through stressful work days. By eating small but
frequent meals, you can help your body maintain an even level of blood sugar, keep your energy
up, stay focused, and avoid mood swings.
Drink alcohol in moderation and avoid nicotine
Alcohol temporarily reduces anxiety and worry, but too much can cause anxiety as it wears off.
Drinking to relieve job stress may also eventually lead to alcohol abuse and dependence.
Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but
nicotine is a powerful stimulant leading to higher, not lower, levels of anxiety.

Get enough sleep

Not only can stress and worry can cause insomnia, but a lack of sleep can leave you vulnerable
to even more stress. When you're well-rested, it's much easier to keep your emotional balance, a
key factor in coping with job and workplace stress. Try to improve the quality of your sleep by
keeping a sleep schedule and aiming for 8 hours a night.

Get support
Close relationships are vital to helping you through times of stress so reach out to family and
friends. Simply sharing your feelings face to face with another person can help relieve some of
the stress. The other person doesnt have to ret to fix your problems; he or she just has to be a
good listener. Accepting support is not a sign of weakness and it wont mean youre a burden to
others. In fact, most friends will be flattered that you trust them enough to confide in them, and it
will only strengthen your bond.

Tip 3: Reduce job stress by prioritizing and organizing

When job and workplace stress threatens to overwhelm you, there are simple steps you can take
to regain control over yourself and the situation. Your newfound ability to maintain a sense of
self-control in stressful situations will often be well-received by coworkers, managers, and
subordinates alike, which can lead to better relationships at work. Here are some suggestions for
reducing job stress by prioritizing and organizing your responsibilities.

Time management tips for reducing job stress

Create a balanced schedule. Analyze your schedule, responsibilities, and

daily tasks. All work and no play is a recipe for burnout. Try to find a balance
between work and family life, social activities and solitary pursuits, daily
responsibilities and downtime.

Dont over-commit yourself. Avoid scheduling things back-to-back or

trying to fit too much into one day. All too often, we underestimate how long
things will take. If you've got too much on your plate, distinguish between the
"shoulds" and the "musts." Drop tasks that aren't truly necessary to the
bottom of the list or eliminate them entirely.

Try to leave earlier in the morning. Even 10-15 minutes can make the
difference between frantically rushing to your desk and having time to ease
into your day. Dont add to your stress levels by running late.
 Plan regular breaks. Make sure to take short breaks throughout the day to
take a walk or sit back and clear your mind. Also try to get away from your
desk or work station for lunch. Stepping away from work to briefly relax and
recharge will help you be more, not less, productive.

Task management tips for reducing job stress

Prioritize tasks. Make a list of tasks you have to do, and tackle them in
order of importance. Do the high-priority items first. If you have something
particularly unpleasant to do, get it over with early. The rest of your day will
be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming,

make a step-by-step plan. Focus on one manageable step at a time, rather
than taking on everything at once.

Delegate responsibility. You dont have to do it all yourself. If other people

can take care of the task, why not let them? Let go of the desire to control or
oversee every little step. Youll be letting go of unnecessary stress in the
process.

Be willing to compromise. When you ask someone to contribute differently

to a task, revise a deadline, or change their behavior at work, be willing to do
the same. Sometimes, if you can both bend a little, youll be able to find a
happy middle ground that reduces the stress levels for everyone.

Tip 4: Reduce job stress by improving emotional intelligence

Even if youre in a job where the environment has grown increasingly stressful, you can retain a
large measure of self-control and self-confidence by understanding and practicing emotional
intelligence. Emotional intelligence is the ability to manage and use your emotions in positive
and constructive ways. When it comes to satisfaction and success at work, emotional intelligence
matters just as much as intellectual ability. Emotional intelligence is about communicating with
others in ways that draw people to you, overcome differences, repair wounded feelings, and
defuse tension and stress.

Emotional intelligence in the workplace:

Emotional intelligence in the workplace has four major components:

Self-awareness The ability to recognize your emotions and their impact

while using gut feelings to guide your decisions.

Self-management The ability to control your emotions and behavior and

adapt to changing circumstances.

Social awareness The ability to sense, understand, and react to other's

emotions and feel comfortable socially.
 Relationship management The ability to inspire, influence, and connect
to others and manage conflict.

The five key skills of emotional intelligence

There are five key skills that you need to master in order to raise your emotional intelligence and
manage stress at work.

Realize when youre stressed, recognize your particular stress response,

and become familiar with sensual cues that can rapidly calm and energize
you. The best way to reduce stress quickly is through the senses: through
sight, sound, smell, taste, and touch. But each person responds differently to
sensory input, so you need to find things that are soothing to you.

Stay connected to your internal emotional experience so you can

appropriately manage your own emotions. Your moment-to-moment emotions
influence your thoughts and actions, so pay attention to your feelings and
factor them into your decision making at work. If you ignore your emotions
you wont be able to fully understand your own motivations and needs, or to
communicate effectively with others.

Recognize and effectively use nonverbal cues and body language. In

many cases, what we say is less important than how we say it or the other
nonverbal signals we send out, such as eye contact, facial expression, tone of
voice, posture, gesture and touch. Your nonverbal messages can either
produce a sense of interest, trust, and desire for connectionor they can
generate confusion, distrust, and stress. You also need to be able to
accurately read and respond to the nonverbal cues that other people send
you at work.

Develop the capacity to meet challenges with humor. There is no

better stress buster than a hearty laugh and nothing reduces stress quicker in
the workplace than mutually shared humor. But, if the laugh is at someone
elses expense, you may end up with more rather than less stress.

Resolve conflict positively. Resolving conflict in healthy, constructive ways

can strengthen trust between people and relieve workplace stress and
tension. When handling emotionally-charged situations, stay focused in the
present by disregarding old hurts and resentments, connect with your
emotions, and hear both the words and the nonverbal cues being used. If a
conflict cant be resolved, choose to end the argument, even if you still
disagree.

Tip 5: Reduce job stress by breaking bad habits

Many of us make job stress worse with negative thoughts and behavior. If you can turn around
these self-defeating habits, youll find employer-imposed stress easier to handle.
 Resist perfectionism. No project, situation, or decision is ever perfect, so
trying to attain perfection on everything will simply add unnecessary stress to
your day. When you set unrealistic goals for yourself or try to do too much,
youre setting yourself up to fall short. Aim to do your best, no one can ask
for more than that.

Clean up your act. If youre always running late, set your clocks and
watches fast and give yourself extra time. If your desk is a mess, file and
throw away the clutter; just knowing where everything is saves time and cuts
stress. Make to-do lists and cross off items as you accomplish them. Plan your
day and stick to the scheduleyoull feel less overwhelmed.

Flip your negative thinking. If you see the downside of every situation and
interaction, youll find yourself drained of energy and motivation. Try to think
positively about your work, avoid negative-thinking co-workers, and pat
yourself on the back about small accomplishments, even if no one else does.

Dont try to control the uncontrollable. Many things at work are beyond
our controlparticularly the behavior of other people. Rather than stressing
out over them, focus on the things you can control such as the way you
choose to react to problems.

Four Ways to Dispel Stress

Take time away. When stress is mounting at work, try to take a quick break
and move away from the stressful situation. Take a stroll outside the
workplace if possible, or spend a few minutes meditating in the break room.
Physical movement or finding a quiet place to regain your balance can
quickly reduce stress.

Talk it over with someone. In some situations, simply sharing your

thoughts and feelings with someone you trust can help reduce stress. Talking
over a problem with someone who is both supportive and empathetic can be
a great way to let off steam and relieve stress.

Connect with others at work. Developing friendships with some of your

co-workers can help buffer you from the negative effects of stress. Remember
to listen to them and offer support when they are in need as well.

Look for humor in the situation. When used appropriately, humor is a

great way to relieve stress in the workplace. When you or those around you
start taking things too seriously, find a way to lighten the mood by sharing a
joke or funny story.

Tip 6: Learn how managers or employers can reduce job stress

It's in a manager's best interest to keep stress levels in the workplace to a minimum. Managers
can act as positive role models, especially in times of high stress, by following the tips outlined
in this article. If a respected manager can remain calm in stressful work situations, it is much
easier for his or her employees to also remain calm.

Additionally, there are a number of organizational changes that managers and employers can
make to reduce workplace stress. These include:

Improve communication

Share information with employees to reduce uncertainty about their jobs and
futures.

Clearly define employees roles and responsibilities.

Make communication friendly and efficient, not mean-spirited or petty.

Consult your employees

Give workers opportunities to participate in decisions that affect their jobs.

Consult employees about scheduling and work rules.

Be sure the workload is suitable to employees abilities and resources; avoid

unrealistic deadlines.

Show that individual workers are valued.

Offer rewards and incentives.

Praise good work performance, both verbally and officially, through schemes
such as Employee of the Month.

Provide opportunities for career development.

Promote an entrepreneurial work climate that gives employees more

control over their work.

Cultivate a friendly social climate

Provide opportunities for social interaction among employees.

Establish a zero-tolerance policy for harassment.

Make management actions consistent with organizational values.

Reduce Stress - How to manage stress in the workplace!

We've all been stressed out at work or know someone that is. Whether it's the pressure to do
more, take on extra jobs, added responsibility, or working long hours on a project that's due -
we've all felt the heaviness of stress. If you're feeling the pressure, you're not alone! We all need
to find ways to reduce stress so that the workplace can be more efficient and productive.

Here are some interesting facts about stress:

1 out of 5 workers are at risk for stress related health problems (1)

43% of adults suffer from adverse health effects due to stress... ultimately
responsible for 50% of employee burnout and 40% of employee turnover (2)

80% of people feel stress on the job, and nearly 40% say they need help in
managing stress (3)

There is no doubt that stress can cause adverse affects to workplace productivity: poor work
performance, increased absenteeism, and diverted administrative and time management. Instead
of taking a passive approach, we need be pro-active and take responsibility for our actions and
limit the amount of anxiety a person can acquire in a given situation. If no action is taken, it will
likely cause inefficiencies, health problems, and ultimate burnout of the employee in the
workplace. Every employee has a different breaking point. Ken Seis, Senior Partner of
Consulting Resource Group International states, "These things (stress) accumulate over time and
erode productivity."
Since the causes of workplace stress can vary greatly, so too do the strategies to reduce it. Here
are some strategies on how to minimize job stress so that you can be more efficient and
productive in the workplace:

1. Provide a Fun Working Environment - Sense of humor and laughter is the

key.

2. Give Employees Variety - Assign jobs to provide meaning, stimulation, and

opportunities for workers to use their skills and talents.

3. Don't Procrastinate - Procrastination only breeds stress! It increases the

amount of work you need to do to at a given situation. Do the most important
tasks first and eliminate the things that take less priority.

4. Encourage - Encourage employees that they are doing a good job,

encourage them to get enough sleep, and encourage them eat a balanced
diet and exercise regularly. Studies have shown that companies who
encourage employees to take a "body break" will work more effectively than
those who do little or no exercise.

5. Don't Demand Too Much - The workload has to be in line with workers'
capabilities. Pace tasks so that they are reasonably demanding but not based
on pure endurance. The human body can only take on so much in a day!

6. Promote Participation - Give employees opportunities to participate in

decisions and actions affecting their jobs. Delegate responsibility if you have
to and allow others to call their own shots. When they feel they are part of
the decision, they are more likely to take responsibility, rather than grumble
against their boss and their company.

7. Define Employee Responsibility - More often than not we wear "too many
hats". Our work roles need to be clear, understandable, and shouldn't be
conflicting or uncertain. We need to encourage employees to take
responsibility for their own job and for their contribution to the success of the
company so that they won't be bogged down with too many responsibilities.

8. Manage Your Time Effectively - A good time management tool will help
you stay organized, plan and prepare, schedule in advance, and keeping good
records helps get things accomplished on time, and thus reduces stress.

Reducing stress will allow for a better work environment and will promote mutual effort
amongst your team, resulting in higher quality of work. As things get more efficient in your
company you will soon notice an improved bottom line. Stress is inevitable, but there are ways in
which we can lessen the load and make the workplace more manageable. Having a supportive
management team, organizing your time effectively, and having fun around the workplace are
effective ways to minimize stress. If you follow some or all of these examples above, you're on
your way to being more efficient and productive!
Stress Management - Topic Overview

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What happens when you are stressed?

Stress is what you feel when you have to handle more than you are used to. When you are
stressed, your body responds as though you are in danger. It makes hormones that speed up your
heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight
stress response.
Some stress is normal and even useful. Stress can help if you need to work hard or react quickly.
For example, it can help you win a race or finish an important job on time.

But if stress happens too often or lasts too long, it can have bad effects. It can be linked to
headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune
system, making it harder to fight off disease. If you already have a health problem, stress may
make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and
you may not do well at work or school.

What can you do about stress?

The good news is that you can learn ways to manage stress. To get stress under control:

Find out what is causing stress in your life.

Look for ways to reduce the amount of stress in your life.

Learn healthy ways to relieve stress or reduce its harmful effects.

How do you measure your stress level?

Sometimes it is clear where stress is coming from. You can count on stress during a major life
change such as the death of a loved one, getting married, or having a baby. But other times it
may not be so clear why you feel stressed.

It's important to figure out what causes stress for you. Everyone feels and responds to stress
differently. Keeping a stress journal may help. Get a notebook, and write down when something
makes you feel stressed. Then write how you reacted and what you did to deal with the stress.
Keeping a stress journal can help you find out what is causing your stress and how much stress
you feel. Then you can take steps to reduce the stress or handle it better.

To find out how stressed you are right now, use this Interactive Tool: What Is Your Stress Level?

How can you avoid stress?

Stress is a fact of life for most people. You may not be able to get rid of stress, but you can look
for ways to lower it.

You might try some of these ideas:

Learn better ways to manage your time. You may get more done with less
stress if you make a schedule. Think about which things are most important,
and do those first.
 Find better ways to cope. Look at how you have been dealing with stress. Be
honest about what works and what does not. Think about other things that
might work better.

Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit
how much alcohol you drink.

Try out new ways of thinking. When you find yourself starting to worry, try to
stop the thoughts. Work on letting go of things you cannot change. Learn to
say "no."

Speak up. Not being able to talk about your needs and concerns creates
stress and can make negative feelings worse. Assertive communication can
help you express how you feel in a thoughtful, tactful way.

Ask for help. People who have a strong network of family and friends manage
stress better.

Sometimes stress is just too much to handle alone. Talking to a friend or family member may
help, but you may also want to see a counselor.

How can you relieve stress?

You will feel better if you can find ways to get stress out of your system. The best ways to
relieve stress are different for each person. Try some of these ideas to see which ones work for
you:

Exercise. Regular exercise is one of the best ways to manage stress. Walking
is a great way to get started.

Write. It can help to write about the things that are bothering you.

Let your feelings out. Talk, laugh, cry, and express anger when you need to
with someone you trust.

Do something you enjoy. A hobby can help you relax. Volunteer work or work
that helps others can be a great stress reliever.

Learn ways to relax your body. This can include breathing exercises, muscle
relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like
tai chi and qi gong.

Focus on the present. Try meditation, imagery exercises, or self-hypnosis.

Listen to relaxing music. Try to look for the humor in life. Laughter really can
be the best medicine.
stress management
stress at work, stress management techniques, stress reduction and relief
Employers should provide a stress-free work environment, recognise where stress is becoming a
problem for staff, and take action to reduce stress. Stress in the workplace reduces productivity,
increases management pressures, and makes people ill in many ways, evidence of which is still
increasing. Workplace stress affects the performance of the brain, including functions of work
performance; memory, concentration, and learning. In the UK over 13 million working days are
lost every year because of stress. Stress is believed to trigger 70% of visits to doctors, and 85%
of serious illnesses (UK HSE stress statistics). Stress at work also provides a serious risk of
litigation for all employers and organisations, carrying significant liabilities for damages, bad
publicity and loss of reputation. Dealing with stress-related claims also consumes vast amounts
of management time. So, there are clearly strong economic and financial reasons for
organisations to manage and reduce stress at work, aside from the obvious humanitarian and
ethical considerations. If you are suffering from stress yourself the stress management guidelines
here are just as relevant. See the workplace stress research articles below.

Stress and stress management are directly related to personal well-being and specifically to
workplace well-being. See the separate article on workplace wellbeing for a detailed explanation
of wellbeing and its relevance to modern work and management.

quick stress reduction techniques

If you are stressed, do one or all of these things, in whatever order that takes your fancy. These
ideas can also be adapted for team development exercises.

The key to de-stressing in the moment is getting away from or removing yourself from the
stressor. Developing new habits which regularly remove you and distract you from stressors
and stressful situations and pressures is essentially how to manage stress on a more permanent
basis.

In this modern world it is difficult if not impossible to change stressful situations. What we can
do however is change and reduce our exposure to those stressful situations.
These stress reduction ideas and techniques are based on that simple principle. These tips won't
change the situation causing the stress, but they will, more importantly, enable you to change
your reaction and relationship to the stressful situations.

And in keeping with the tone of this stress tips section, and since colour is regarded by many as a
factor in affecting mood, the calming shade of green is used for the headings..

stress reduction idea 1 - humour

Humour is one of the greatest and quickest devices for reducing stress.

Humour works because laughter produces helpful chemicals in the brain.

Humour also gets your brain thinking and working in a different way - it distracts you from
having a stressed mindset. Distraction is a simple effective de-stressor - it takes your thoughts
away from the stress, and thereby diffuses the stressful feelings.

Therefore most people will feel quite different and notice a change in mindset after laughing and
being distracted by something humorous.

Go read the funny family fortunes answers. Or try the funny letters to the council. Even if you've
seen them a hundred times before. As you start to smile and chuckle the stress begins to
dissipate.

If this material fails to make you laugh then find something which does.

Keep taking the laughter medicine until you feel suitably relaxed and re-charged.

stress reduction idea 2 - brisk walk and self-talk

Go for a short quick really brisk walk outside.

Yes, actually leave the building.

Change your environment.

Breathe in some fresh air and smell the atmosphere...

Trees, rain, flowers, traffic fumes - doesn't matter - stimulate your senses with new things.
On your way out keep saying to yourself out loud (and to anyone else you see, in that daft way
people say "Elvis has left the building.."):

"(your name) is leaving the building.. "

And when you are outside and free say:

"(your name) has left the building.. "

You can extend the exercise by going to a park and jogging a little.

Or do a few star-jumps - something energetic to get your body moving and relaxing.

Or stroke a dog, or pick up some litter, or kick a kid's football.

You can of course use other mantras or chants, depending on what you want to do and how far
you want to get away from the stress causes, for example:

"(your name) is doing star-jumps/picking up litter/looking for a small non-threatening

dog.." or

"(your name) is leaving/has left the industrial park/district/city/company/country.." etc, etc.

Of course this is daft, but the daftness reduces the stress by removing you from the stress in mind
and body.

Doing something daft and physical - and reinforcing it with some daft chanting - opens up the
world again.

stress reduction idea 3 - rehydrate

Go get a big cup or a bottle of water.

Here's why...

Most of us fail to drink enough water - that's water - not tea, coffee, coke, 'sports' drinks, Red
Bull or fruit juice...

All of your organs, including your brain, are strongly dependent on water to function properly.
It's how we are built.
If you starve your body of water you will function below your best - and you will get stressed.
Physically and mentally.

Offices and workplaces commonly have a very dry atmosphere due to air conditioning, etc.,
which increases people's susceptibility to de-hydration.

This is why you must keep your body properly hydrated by regularly drinking water (most
people need 4-8 glasses of water a day).

You will drink more water if you keep some on your desk at all times - it's human nature to
drink it if it's there - so go get some now.

When you drink water you need to pee. This gives you a bit of a break and a bit of exercise now
and then, which also reduces stress.

When you pee you can see if your body is properly hydrated (your pee will be clear or near clear
- if it's yellow you are not taking enough water).

This will also prompt some amusing discussion and chuckling with your colleagues ("Nature
calls - I'm off to the bog again...") which is also good for reducing stress.

You do not need to buy expensive mineral water. Tap water is fine.

If you do not like the taste of tap water it's probably because of the chlorine (aquarium fish don't
like it either), however the chlorine dissipates quite naturally after a few hours - even through a
plastic bottle - so keep some ordinary tap water in the fridge for 2-3 hours and try it then.

If you want to be really exotic add a slice of lemon or lime. Kiwi and sharon fruit are nice too...

So now you are fully watered and guffawing and exercised up to the max, read on for ideas for
how to prevent stress as well as reduce and manage it.

stress reduction technique 4 - catnap or powernap

(Not so easy but still perfectly possible)

Take a quick nap. It is nature's way of recharging and re-energising.

A quick 10-30 minutes' sleep is very helpful to reduce stress.

It's obviously essential if you are driving while tired, but a quick sleep is a powerful de-stressor
too.

A lunchtime snooze is very practical for home-workers - it just requires the realisation that doing
so is acceptable and beneficial (when we are conditioned unfortunately to think that sleeping
during the day is lazy, rather than healthy).

At some stage conventional Western industry will 'wake up' to the realisation that many people
derive enormous benefit from a midday nap. Sounds ridiculous? Tell that to the many millions in
the Mediterranean countries who thrive on a mid-day siesta.

People in the Mediterranean and Central Americas take a siesta every working day, and this is
almost certainly related to longer life expectancy and lower levels of heart disease.

See the more detailed evidence and reasoning in the sleep and rest section below.

If your work situation is not quite ready to tolerate the concept of a daytime nap then practise a
short session of self-hypnosis, combined with deep breathing, which you can do at your desk, or
even in the loo. It works wonders.

See the self-hypnosis and relaxation page.

In the summer of course you can go to the nearest park and try it alfresco (that's from the Italian
incidentally, al fresco, meaning in the fresh air - which is another good thing for stress
reduction).

stress reduction technique 5 - make a cuppa

Any tea will do, but a flavoured cup of tea is even better.

Experiment with different natural flavourings using herbs and spices and fruit.

Fresh mint is wonderful, and excellent for the digestive system. Nettles are fantastic and contain
natural relaxants. Orange zest is super (use one of those nifty little zester gadgets). Ginger root is
brilliant. Many herbs, spices, fruits and edible plants make great flavoured tea, and many herbs
and spices have real therapeutic properties.

Use a 'base' of green tea leaves - about half a spoonful per serving - plus the natural flavouring(s)
of your choice, and freshly boiled water. Be bold - use lots of leaves - experiment until you find a
blend that you really enjoy. Sugar or honey bring out the taste. Best without milk, but milk is fine
if you prefer it.

Making the tea and preparing the ingredients take your mind off your problems, and then
smelling and drinking the tea also relaxes you. There is something wonderful about natural plants
and fruits which you can't buy in a packet. Use a tea-pot or cafetiere, or if you are happy with a
bit of foliage in your drink actually brew it in a big mug or heatproof tumbler.

Fresh mint and ginger tea recipe:

Put all this into a teapot or cafetiere and add boiling water for 2-3 cups. Allow to brew for a
minute or two, stir and serve. (This is enough for 2-3 mug-sized servings):

1-1 heaped teaspoons of green tea leaves

2-4 sprigs of fresh mint (a very generous handful of leaves with or without the stems - more than
you might imagine)
3-6 zest scrapes of an orange
half a teaspoon of chopped ginger root
2-4 teaspoons of sugar or 1-2 teaspoons of honey - more or less to taste

Alter the amounts to your own taste. The recipe also works very well without the orange and
ginger, which is effectively the mint tea drink that is hugely popular in Morocco and other parts
of North Africa. Dried mint can be substituted for fresh mint. Experiment. The Moroccan
tradition is to use small glass tumblers, and somehow seeing the fine colour of the tea adds to the
experience.

stress reduction technique 6 - crying

Not much is known about the physiology of crying and tears, although many find that crying -
weeping proper tears - has a powerful helpful effect on stress levels. Whatever the science
behind crying, a good bout of sobbing and weeping does seem to release tension and stress for
many people.

Of course how and where you choose to submit to this most basic of emotional impulses is up to
you. The middle of the boardroom during an important presentation to a top client is probably
not a great idea, but there are more private situations and you should feel free to try it from time
to time if the urge takes you.

It is a shame that attitudes towards crying and tears prevent many people from crying, and it's a
sad reflection on our unforgiving society that some people who might benefit from a good cry
feel that they shouldn't do it ever - even in complete privacy. Unfortunately most of us -
especially boys - are told as children that crying is bad or shameful or childish, which of course
is utter nonsense. Arguably only the bravest cry unashamedly - the rest of us would rather suffer
than appear weak, which is daft, but nevertheless real.

Whatever, shedding a few tears can be a very good thing now and then, and if you've yet to
discover its benefits then give it a try. You might be surprised.

people most at risk from stress

In one US study as many as 40% of workers described their jobs as very stressful. While not a
scientific gauge and not measuring serious stress health problems, this gives some indication as
to how prevalent work-related stress is. As regards official health records, in the UK, the nursing
and teaching occupations are most affected by work-related stress, with 2% of workers at any
one time suffering from work-related stress, depression and anxiety. (The figure for teachers rises
to 4% when including physical conditions relating to stress.) Care workers, managers and
professionals are the next highest affected occupations, with over 1% suffering from serious
work-related stress at any one time. UK HSE work-related stress statistics suggest that work-
related stress affects men and women in equal numbers, and that people in the 45-retirement age
suffer more than younger people. More socially-based USA research suggests that the following
American social groups are more prone to stress (this therefore not limited to work-related
stress): young adults, women, working mothers, less educated people, divorced or widowed
people, the unemployed, isolated people, people without health insurance, city dwellers.
Combined with the factors affecting stress susceptibility (detailed below), it's not difficult to see
that virtually no-one is immune from stress. An American poll found that 89% of respondents
had experienced serious stress at some point in their lives. The threat from stress is perceived so
strongly in Japan that the Japanese even have a word for sudden death due to overwork,
'karoushi'.

work-related stress trends

Data is sparse and confused (stress statistics are also complicated by metal health reporting in the
UK), but the statistics do indicate certain growth. In the UK HSE statistics indicate a doubling of
reported clinical cases between 1990 and 1999. Working days lost per annum appear to have
been about 6.5 million in the mid-1990's, but rose to over 13 million by 2001. Greater awareness
of the stress ailment in reporting no doubt accounts for some of this variance, but one thing's for
sure: the number of people suffering from work-related stress isn't reducing.
costs of stress

UK HSE statistics suggest stress-related costs to UK employers in the region of 700m every
year. The cost of stress to society is estimated at 7bn pa. (These figures were respectively
350m and 3.7bn in 1995/6 when total days lost were half present levels.)

stress causes

Stress is caused by various factors - not all of which are work-related of course, (which
incidentally doesn't reduce the employer's obligation to protect against the causes of stress at
work). Causes of stress - known as stressors - are in two categories: external stressors and
internal stressors.

external stressors - physical conditions such as heat or cold, stressful psychological

environments such as working conditions and abusive relationships, eg., bullying.

internal stressors - physical ailments such as infection or inflammation, or psychological

problems such as worrying about something.

From the above, it is easy to see that work can be a source of both external and internal stressors.

Stressors are also described as either short-term (acute) or long-term (chronic):

Short-term 'acute' stress is the reaction to immediate threat, also known as

the fight or flight response. This is when the primitive part of the brain and
certain chemicals within the brain cause a reaction to potentially harmful
stressors or warnings (just as if preparing the body to run away or defend
itself), such as noise, over-crowding, danger, bullying or harassment, or even
an imagined or recalled threatening experience. When the threat subsides
the body returns to normal, which is called the 'relaxation response'. (NB The
relaxation response among people varies; ie., people recover from acute
stress at different rates.)

Long-term 'chronic' stressors are those pressures which are ongoing and
continuous, when the urge to fight or flight has been suppressed. Examples
of chronic stressors include: ongoing pressurised work, ongoing relationship
problems, isolation, and persistent financial worries.

The working environment can generate both acute and chronic stressors, but is more likely to be
a source of chronic stressors.

stress effects on health and performance

Stress is proven beyond doubt to make people ill, and evidence is increasing as to number of
ailments and diseases caused by stress. Stress is now known to contribute to heart disease; it
causes hypertension and high blood pressure, and impairs the immune system. Stress is also
linked to strokes, IBS (irritable bowel syndrome), ulcers, diabetes, muscle and joint pain,
miscarriage during pregnancy, allergies, alopecia and even premature tooth loss.

Various US studies have demonstrated that removing stress improves specific aspects of health:
stress management was shown to be capable of reducing the risk of heart attack by up to 75% in
people with heart disease; stress management techniques, along with methods for coping with
anger, contributed to a reduction of high blood pressure, and; for chronic tension headache
sufferers it was found that stress management techniques increased the effectiveness of
prescribed drugs, and after six months actually equalled the effectiveness of anti-depressants.
The clear implication for these ailments is that stress makes them worse.

Stress significantly reduces brain functions such as memory, concentration, and learning, all of
which are central to effective performance at work. Certain tests have shown up to 50% loss of
performance in cognitive tests performed by stress sufferers. Some health effects caused by
stress are reversible and the body and mind reverts to normal when the stress is relieved. Other
health effects caused by stress are so serious that they are irreversible, and at worse are terminal.

Stress is said by some to be a good thing, for themselves or others, that it promotes excitement
and positive feelings. If these are the effects then it's not stress as defined here. It's the
excitement and stimulus derived (by one who wants these feelings and can handle them) from
working hard in a controlled and manageable way towards an achievable and realistic aim, which
for sure can be very exciting, but it ain't stress. Stress is bad for people and organisations, it's a
threat and a health risk, and it needs to be recognised and dealt with, not dismissed as something
good, or welcomed as a badge of machismo - you might as well stick pins in your eyes.

causes of stress at work

These are typical causes of stress at work:

bullying or harassment, by anyone, not necessarily a person's manager

feeling powerless and uninvolved in determining one's own responsibilities

continuous unreasonable performance demands

lack of effective communication and conflict resolution

lack of job security

long working hours

excessive time away from home and family

 office politics and conflict among staff

a feeling that one's reward reward is not commensurate with one's

responsibility

working hours, responsibilities and pressures disrupting life-balance (diet,

exercise, sleep and rest, play, family-time, etc)

factors influencing the effects of stress and stress susceptibility

A person's susceptibility to stress can be affected by any or all of these factors, which means that
everyone has a different tolerance to stressors. And in respect of certain of these factors, stress
susceptibility is not fixed, so each person's stress tolerance level changes over time:

childhood experience (abuse can increase stress susceptibility)

personality (certain personalities are more stress-prone than others)

genetics (particularly inherited 'relaxation response', connected with

serotonin levels, the brain's 'well-being chemical')

immunity abnormality (as might cause certain diseases such as arthritis and
eczema, which weaken stress resilience)

lifestyle (principally poor diet and lack of exercise)

duration and intensity of stressors (obviously...)

signs of stress - stress test

At a clinical level, stress in individuals can be be assessed scientifically by measuring the levels
of two hormones produced by the adrenal glands: cortisol and DHEA (dehydroepiandrosterone),
but managers do not have ready access to these methods. Managers must therefore rely on other
signs. Some of these are not exclusively due to stress, nor are they certain proof of stress, but
they are indicators to prompt investigation as to whether stress is present. You can use this list of
ten key stress indicators as a simple initial stress test: tick the factors applicable. How did I do?

sleep difficulties

loss of appetite

poor concentration or poor memory retention

performance dip

uncharacteristic errors or missed deadlines

 anger or tantrums

violent or anti-social behaviour

emotional outbursts

alcohol or drug abuse

nervous habits

methods of personal stress management and stress relief

If you are suffering from work-related stress and it's beginning to affect, or already affecting
your health, stop to think: why are you taking this risk with your body and mind? Life's short
enough as it is; illness is all around us; why make matters worse? Commit to change before one
day change is forced upon you.

If you recognise signs of stress in a staff member, especially if you are that person's manager,
don't ignore it - do something about it. It is your duty to do so. If you do not feel capable of
dealing with the situation, do not ignore it; you must refer it to someone who can deal with it.
You must also look for signs of non-work-related stressors or factors that increase susceptibility
to stress, because these will make a person more vulnerable to work-related stressors. These rules
apply to yourself as well....

Stress relief methods are many and various. There is no single remedy that applies to every
person suffering from stress, and most solutions involve a combination of remedies. Successful
stress management frequently relies on reducing stress susceptibility and removing the stressors,
and often factors will be both contributing to susceptibility and a direct cause. Here are some
simple pointers for reducing stress susceptibility and stress itself, for yourself or to help others:

stress relief pointers

think really seriously about and talk with others, to identify the causes of the
stress and take steps to remove, reduce them or remove yourself (the
stressed person) from the situation that causes the stress.

Understand the type(s) of stressors affecting you (or the stressed person),
and the contributors to the stress susceptibility - knowing what you're dealing
with is essential to developing the stress management approach.

improve diet - group B vitamins and magnesium are important, but

potentially so are all the other vitamins and minerals: a balanced healthy diet
is essential. Assess the current diet and identify where improvements should
be made and commit to those improvements.
 reduce toxin intake - obviously tobacco, alcohol especially - they might seem
to provide temporary relief but they are working against the balance of the
body and contributing to stress susceptibility, and therefore increasing stress
itself.

take more exercise - generally, and at times when feeling very stressed -
exercise burns up adrenaline and produces helpful chemicals and positive
feelings.

stressed people must try to be detached, step back, look from the outside at
the issues that cause the stress.

don't try to control things that are uncontrollable - instead adjust response,
adapt.

share worries - talk to someone else - off-load, loneliness is a big ally of

stress, so sharing the burden is essential.

increase self-awareness of personal moods and feelings - anticipate and take

steps to avoid stress build-up before it becomes more serious.

explore and use relaxation methods - they do work if given a chance - yoga,
meditation, self-hypnosis, massage, a breath of fresh air, anything that works
and can be done in the particular situation.

seek out modern computer aids - including free downloads and desktop add-
ons - for averting stresses specifically caused by sitting for long uninterrupted
periods at a computer screen work-station, for example related to breathing,
posture, seating, eye-strain, and RSI (repetitive strain injury).

Note also that managing stress does not cure medical problems. Relieving stress can alleviate
and speed recovery from certain illnesses, particularly those caused by stress, (which depending
on circumstances can disappear when the stress is relieved); i.e., relieving stress is not a
substitute for conventional treatments of illness, disease and injury.

Importantly, if the stress is causing serious health effects the sufferer must consult a doctor. Do
not imagine that things will improve by soldiering on, or hoping that the sufferer will somehow
become more resilient; things can and probably will get worse.

For less serious forms of stress, simply identify the cause(s) of stress, then to commit/agree to
removing the cause(s). If appropriate this may involve removing the person from the situation
that is causing the stress. Counselling may be necessary to identify the cause(s), particularly if
the sufferer has any tendency to deny or ignore the stress problem.

Acceptance, cognisance and commitment on the part of the stressed person are essential. No-one
can begin to manage their stress if they are still feeling acutely stressed - they'll still be in 'fight
or flight' mode. This is why a manager accused of causing stress though bullying or harassment
must never be expected to resolve the problem. The situation must be handled by someone who
will not perpetuate the stressful influence.

Removing the stressor(s) or the person from the stressful situation is only part of the solution;
look also at the factors which affect stress susceptibility: where possible try to improve the
factors that could be contributing to stress vulnerability. This particularly and frequently involves
diet and exercise.

The two simplest ways to reduce stress susceptibility, and in many situations alleviate stress
itself (although not removing the direct causes of stress itself) are available to everyone, cost
nothing, and are guaranteed to produce virtually immediate improvements. They are diet and
exercise.

diet
It's widely accepted that nutritional deficiency impairs the health of the body, and it's unrealistic
not to expect the brain to be affected as well by poor diet. If the brain is affected, so are our
thoughts, feelings and behaviour.

We know that certain vitamins and minerals are required to ensure healthy brain and neurological
functionality. We know also that certain deficiencies relate directly to specific brain and nervous
system weaknesses: The Vitamin B Group is particularly relevant to the brain, depression and
stress susceptibility. Vitamin B1 deficiency is associated with depression, nervous system
weakness and dementia. B2 deficiency is associated with nervous system disorders and
depression. B3 is essential for protein synthesis, including the neurotransmitter serotonin, which
is necessary for maintaining a healthy nervous system. Vitamin B6 is essential for
neurotransmitter synthesis and maintaining healthy nervous system; B6 deficiency is associated
with depression and dementia. B12 deficiency is associated with peripheral nerve degeneration,
dementia, and depression.

Vitamin C is essential to protect against stress too: it maintains a healthy immune system, which
is important for reducing stress susceptibility (we are more likely to suffer from stress when we
are ill, and we are more prone to illness when our immune system is weak). Vitamin C speeds
healing, which contributes to reducing stress susceptibility. Vitamin C is associate with
improving post-traumatic stress disorders and chronic infections.

A 2003 UK 18 month study into violent and anti-social behaviour at a youth offenders institution
provided remarkable evidence as to the link between diet and stress: Around 230 inmate
volunteers were divided into two groups. Half were given a daily vitamin/fatty acid/mineral
supplement; half were given a placebo. The group given the supplement showed a 25% reduction
in recorded offences, and a 40% reduction in serious cases including violence towards others,
behaviours that are directly attributable to stress.

Vitamin D helps maintain healthy body condition, particularly bones and speed of fracture
healing, which are directly linked to stress susceptibility.

Adequate intake of minerals are also essential for a healthy body and brain, and so for reducing
stress susceptibility.

A proper balanced diet is clearly essential, both to avoid direct physical stress causes via brain
and nervous system, and to reduce stress susceptibility resulting from poor health and condition.
Toxins such as alcohol, tobacco smoke, excessive salt, steroids, other drugs and other pollutants
work against the balance between minerals, vitamins mind and body. Obviously then, excessive
toxins from these sources will increase stress susceptibility and stress itself. (Useful information
about salt and steroids.)

Some other simple (and to some, surprising) points about food, drink and diet:

Processed foods are not as good for you as fresh natural foods. Look at all the
chemicals listed on the packaging to see what you are putting into your body.

Generally speaking, and contrary to popular opinion, butter is better for you
than margarine. This is because the fat in butter is natural and can be
converted by the body more easily than the hydrogenated fat that occurs
commonly in margarines.

Fresh fruit and vegetables are good for you. Simple and true.

Fish is good for you, especially oily fish like mackerel. Battered fish from the
chip shop, cooked in hydrogenated cooking oil is not so good for you.

Canned baked beans often have extremely high salt and sugar content. The
beans are good for you, but the sauce isn't if it contains too much salt and
sugar. Look at the contents on the label.

Canned and bottled fizzy 'pop' drinks are generally very bad for you. They
contain various chemicals, including aspartame, which has been linked in
several studies with nervous system disorders. Many squashes and cordials
also contain aspartame.

Too much coffee is bad for you. Interestingly expresso coffee contains less
caffeine than filter and instant coffee, because it passes through the coffee
grounds more quickly.

Tea is good for you. Especially green tea.

 Pills and tablets are not good for you, avoid them if you can. For example,
next time you have a headache, don't take tablets, go for a run, or a walk in
the fresh air to relax naturally.

The rule is simple and inescapable: eat and drink healthily, and avoid excessive intake of toxins,
to reduce stress susceptibility and stress itself. If you are suffering from stress and not obeying
this simple rule you will continue to have be stressed, and moreover you will maintain a higher
susceptibility to stress.

Irrespective of your tastes, it's easy these days to have a balanced healthy diet if you want to - the
challenge isn't in knowing what's good and bad, it's simple a matter of commitment and personal
resolve. You have one body for the whole of your life - look after it.

sleep and rest

Sleep and rest are essential for a healthy life-balance.

We have evolved from ancestors whose sleep patterns were governed by and attuned to nature.
We are born with genes and bodies which reflect our successful evolutionary survival over tens
of thousands of years. Our genes and bodies do not reflect the modern world's less natural way of
life.

Only in very recent generations have the modern heating, lighting, communications and
entertainment technologies enabled (and encouraged) people to keep daft unnatural waking and
working hours. Such behaviour is at odds with our genetic preferences.

Resisting and breaking with our genetically programmed sleep and rest patterns creates internal
conflicts and stresses, just as if we were to eat unnatural foods, or breathe unnatural air.

Having a good night's sleep is vital for a healthy mind and body.

Napping during the day is also healthy. It recharges and energises, relaxes, and helps to wipe the
brain of pressures and unpleasant feelings.

Evidence of the relevance and reliability of this logic is found for example in the following
research by Androniki Naska et al published in the Archives of Internal Medicine on 12 February
2007, and summarised here:

The research project is titled Siesta in Healthy Adults and Coronary Mortality in the General
Population. The research team was headed by Androniki Naska PhD of the Department of
Hygiene and Epidemiology, University of Athens Medical School, Athens, Greece.

The introduction of the report extract explains the approach:

"Midday napping (siesta) is common in populations with low coronary mortality, but
epidemiological studies have generated conflicting results. We have undertaken an analysis based
on a sizable cohort with a high frequency of napping and information on potentially confounding
variables including reported comorbidity, physical activity, and diet..."

The research studied 23,681 adults for an average of 6.32 years, and found that men and women
taking a siesta of any frequency or duration had a coronary mortality ratio of 0.66, i.e., were 34%
less likely to die of heart disease. Those occasionally napping during daytime had a 12%
reduction in fatal heart disease, and people systematically napping during daytime had a 37%
lower incidence of fatal heart disease. The study found the correlation strongest among working
men. The study concluded: that taking a siesta (midday nap) correlates with reduced fatality from
heart disease, that the correlation strengthens with the consistency of the siesta habit, and that the
association was particularly evident among working men.

While the study did not measure stress per se, it is reasonable to make at least a partial
connection between reduced fatality due to heart disease and reduction in stress, since the two
illnesses (stress and heart disease) are undeniably linked.

Here is the Extract Study report by Androniki Naska et al published in the Archives of Internal
Medicine on 12 February 2007.

exercise
Physical exercise is immensely beneficial in managing stress. This is for several reasons:

Exercise releases helpful chemicals in our brain and body that are good for
us.

Exercise distracts us from the causes of stress.

Exercise warms and relaxes cold, tight muscles and tissues which contribute
to stress feelings.

Exercise develops and maintains a healthy body which directly reduces stress
susceptibility.

Exercise increases blood flow to the brain which is good for us. Exercises also releases
hormones, and stimulates the nervous system in ways that are good for us. Exercise produces
chemicals in the body such as beta-endorphin, which is proven to have a positive effect on how
we feel. For many people, serious exercise produces a kind of 'high'. (It's arguable that it has this
effect on everyone, but not since so many people never get to do any serious exercise they'll
never know.......). Scientists still don't fully understand how exactly these effects happen, but we
do know that exercise produces powerful feelings of well-being and a physical glow, both of
which directly reduce stress feelings.
Exercise of all types (muscle-building and stamina-building) relaxes tense muscles and tight
connective tissues in the body, which directly contribute to stress feelings and symptoms
(particularly headaches). Try this next time you get a stress headache - one that comes up the
back of your neck into the back of your head: stand up, leave whatever you are doing, walk
outside, take a few deep breaths, roll your shoulders backwards gently, slowly at first, then
gradually speed up to about one rotation per second and keep it going for one minute. You can
actually feel your shoulders warming and loosening, then feel your neck muscles warming up
and relaxing, and then feel the relaxing feel beginning to take the edge of the pain in the back of
your head. And that's after just sixty seconds of exercise! Imagine what 15 minutes brisk walking
or jogging can do. Ask anyone who's just finished a game of tennis or squash or soccer if they
feel at all stressed. Of course they don't. It's actually impossible to stay stressed if you do a
serious bit of exercise.

Exercise is wonderfully distracting - especially something very competitive which makes you
push yourself further than you might do by yourself. When your body is involved with exercise
it's very absorbing - it's actually very difficult to think about your problems when you are puffing
and panting. Something terrific happens to the brain when the body works out, especially aerobic
exercise - cardiovascular exercise that gets the heart pumping.

We all evolved over millions of years with bodies that were built to exercise, it's no wonder that
avoiding it creates all kinds of tensions.

Exercise, like a better diet, isn't difficult to adopt - the answer is simple, the opportunity is there -
it's the personal commitment that make the difference.

And a final point about 'anger management'....

anger management and stress

The term 'anger management' is widely use now as if the subject stands alone. However, 'anger
management' is simply an aspect of managing stress, since anger in the workplace is a symptom
of stress. Anger is often stress in denial, and as such is best approached via one-to-one
counselling. Training courses can convey anger management and stress reduction theory and
ideas, but one-to-one counselling is necessary to turn theory into practice. Management of anger
(and any other unreasonable emotional behaviour for that matter) and the stress that causes it,
can only be improved if the person wants to change - acceptance, cognisance, commitment - so
awareness is the first requirement. Some angry people take pride in their anger and don't want to
change; others fail to appreciate the effect on self and others. Without a commitment to change
there's not a lot that a manager or employer can do to help; anger management is only possible
when the angry person accepts and commits to the need to change.
A big factor in persuading someone of the need to commit to change is to look objectively and
sensitively with the other person at the consequences (for themselves and others) of their anger.
Often angry people are in denial ("my temper is okay, people understand it's just me and my
moods...."), so removing this denial is essential. Helping angry people to realise that their
behaviour is destructive and negative is an important first step. Discuss the effects on their health
and their family. Get the person to see things from outside themselves.

As with stress, the next anger management step is for the angry person to understand the cause of
their angry tendency, which will be a combination of stressors and stress susceptibility factors.
Angry people need help in gaining this understanding - the counsellor often won't know the
reason either until rapport is established. If the problem is a temporary tendency then short-term
acute stress may be the direct cause. Use one-to-one counselling to discover the causes and then
agree necessary action to deal with them. Where the anger is persistent, frequent and ongoing,
long-term chronic stress is more likely to be the cause. Again, counselling is required to get to
the root causes. Exposing these issues can be very difficult, so great sensitivity is required. The
counsellor may need several sessions in order to build sufficient trust and rapport.

The situation must be referred to a suitably qualified person whenever necessary, ie when the
counsellor is unable to establish a rapport, analyse the causes, or agree a way forward. In any
event if you spot the need for anger management in a person be aware that serious anger, and
especially violence, is a clinical problem and so must be referred to a suitably qualified advisor
or support group - under no circumstances attempt to deal with seriously or violently angry
people via workplace counselling; these cases require expert professional help.

Establishing commitment to change and identifying the causes is sufficient for many people to
make changes and improve - the will to change, combined with awareness of causes, then leads
to a solution.

ideas for stress relief - especially for workers at particular risk

Many workers in the healthcare professions are at particular risk from stress and stress-related
performance issues (absenteeism, attrition, high staff turnover, etc). Other sectors also have staff
that are at a higher risk than normal from the effects of work-related stress.

It is the duty of all employers to look after these people. The solutions are more complex than
blaming people for not being able to cope, or blaming the recruitment selection process.

In these situations it is often assumed that better selection of (more resilient) new recruits is the
solution. However, the challenge is two-fold - identifying best new candidates, and more
importantly: helping and supporting staff in their roles.
In terms of identifying best new candidates, look at Emotional Intelligence methodology. The
ability to absorb high levels of stress and pressure is governed largely by emotional maturity and
personal well-being, which to an extent are reflected in the EQ model.

The Emotional Intelligence section contains some useful resources (for example an Emotional
Intelligence competency framework, which can be used to structure interview questions or even
to create an assessment tool to assist in the recruitment process).

Other methodologies are also relevant to the qualities which greatly assist in high-stress roles
(and especially training/support for the people in the roles), including NLP, Transactional
Analysis, and Empathy.

Existing staff and new people in stress-prone roles are also likely to benefit from help given with
relaxation, stress relief, meditation, peace of mind, well-being, etc., all of which increase
personal reserves necessary to deal with stressful situations, which in turn reduces attrition,
absenteeism and staff losses. Happily many providers in these fields are not expensive and bring
great calm to people in a wide variety of stressful jobs.

television, films, computer games - mood influencing stress factors

In the same way that 'you are what you eat' recent research suggests that also 'you are what
you watch'.

Given how the brain works it is logical - and increasingly proven - that if you subject yourself to
miserable, negative experiences portrayed on film and television, and computer games, that
you will feel unhappy or even depressed as a result. Negative, violent, miserable images,
actions, language and sounds are in effect a form of negative conditioning. They produce stress,
anxiety, and actually adversely affect a person's physical health.

Evidence is growing that positive or negative images and sounds have a corresponding positive
or negative affect on your physical health and well-being. Watching or violent or miserable TV,
films or playing violent computer games are experiences now proven to have a directly negative
effect on a person's physical health, as well as mental state.

Conversely, watching or listening to an amusing experience or portrayal in a variety of media

(TV, film, even books) has a beneficial effect on your mood, and thereby will tend to improve
your physical health, mental state, and reduce your stress levels.

Negative viewing and game-playing experiences are bad for you. Positive, funny experiences are
good for you.
Think about and control the influences upon you - reduce the negatives and increase the positives
- and you will improve your physical and mental health, and you will most certainly reduce your
stress levels.

Some useful references:

Research published in 2005 by Dr Michael Miller of the University of Maryland in Baltimore

confirmed the positive and negative effect on blood vessels and their 'endothelium' lining, from
respectively positive and negative viewing and listening experiences, and the resulting hormonal
changes that result, producing stress, and aversely affecting blood vessel performance. Healthy
blood vessels and endothelium are able to dilate (open) more freely and quickly, aiding blood
flow and reducing propensity to clots and related blood flow problems such as heart risks.
Basically, negative experiences reduce capability of blood vessels to dilate, and positive viewing
experiences and laughter reduce stress and improve blood vessel dilation. Specifically the
research found that stress caused blood flow to slow by around 35%, but laughter increased it by
around 22%. Miller also referenced numerous prior studies demonstrating the positive effects of
humour and laughter on stress and health, together with evidence of the contrary negative effects
on health, stress and the body's natural functions caused by negative viewing experiences. Miller
found that stress and reduced blood vessel performance resulting from negative experiences last
for around 45 minutes, and suggested that unrelenting stress could permanently (adversely) alter
blood vessels.

Professor Andrew Steptoe, British Heart Foundation Professor of Psychology at University

College London, has previously shown associations between positive emotional states such as
happiness and low levels of the stress hormone cortisol, (as well as finding that people with a
more positive outlook appear to be less affected by stressful events).

Dr Margaret Stuber's US research has demonstrated that laughter is an effective pain reducer in
children, and specifically that children's stress levels were reduced after laughing, and in UK
hospitals 'clown doctors' are used in children's wards to improve patients' tolerance to stress and
pain, including prior to anaesthetic and operating theatre.

workplace stress and workplace health research articles

If you needed any further evidence of the damaging effects of stress and pressures in the
workplace - especially for managers, here's a useful research article released 28 April 2006 by
the Chartered Institute of Management:
poor workplace health is no laughing matter for uk managers
Increased anger and loss of humour amongst people in the workplace are just two of the knock-
on effects that businesses now have to deal with due to poor workplace health, according to new
research (published April 2006).

The 'Quality of Working Life' report published by the Chartered Management Institute and
Workplace Health Connect uncovers a high number of physical and psychological symptoms and
highlights the impact these have on business performance.

The survey questioned 1,541 managers in the UK revealing a poor picture of health, with only
half (50%) believing they are currently in 'good' health.

Key findings of the report were:

Anger and mood: 43% admitted to feeling or becoming angry with others
too easily and one third (31%) confessed to a loss of humour creating
workplace pressures.

Muscle tension and headaches: More than half of those questioned (55%)
complained of muscular tension or physical aches and pains. 44% said they
experienced frequent headaches.

Tiredness and insomnia: Asked about psychological symptoms, 55%

experienced feelings of constant tiredness at work. 57% complained of
insomnia.

The report also shows that ill-health is having an impact on morale and performance. One-third
(30%) admit they are irritable 'sometimes or often' towards colleagues. Some managers also want
to avoid contact with other people (26%) and many (21%) have difficulty making decisions due
to ill health.

Mary Chapman (no relation), chief executive of the Chartered Management Institute, says: "With
the impact of ill-health being keenly felt in the workplace, managers need a better understanding
of the consequences of letting relatively minor symptoms escalate. They need to take more
personal responsibility for improving their health because inaction is clearly having an effect on
colleagues and the knock-on effect is that customer relationships will suffer, too."

Elizabeth Gyngell, programme director at Workplace Health Connect, says: "Health activities
should not be driven by a concern over legislation, but by the understanding that improved well-
being can generate significant benefits to morale and performance. This means organisations
should ensure their employees are well versed in identifying and addressing symptoms before
they escalate."
The above article 'Poor workplace health is no laughing matter for uk managers' is CMI 2006,
and used with permission.

The Chartered Management Institute helps set and raise standards in management, encouraging
development to improve performance. Moreover, with in-depth research and regular policy
surveys of its 71,000 individual members and 450 corporate members, the Institute has a deep
understanding of the key issues. The Chartered Management Institute came into being on 1 April
2002, as a result of the Institute of Management being granted a Royal Charter.

As regards health in the workplace, Workplace Health Connect (a partnership between the CMI
and the Health and Safety Executive) provides free, confidential, impartial and practical advice
and support on health, safety and return-to-work issues.

Small businesses, which employ less than 250 workers and are based in England and Wales, can
access the service via an Adviceline (0845 609 6006). Where needed, this will be followed up by
workplace visits from qualified Workplace Health Connect advisers. These visits are available in
London, the North East, the North West, South Wales and the West Midlands.

Workplace Health Connect advisers are able to advise on a range of issues that can affect
workplace health including: poor manual handling technique, incorrect use of chemicals, poor
hygiene in the workplace, working in dusty or noisy environments and working at a badly set up
workstation. See the Workplace Health Connect website.

Stress, Performance, and Organizational Cultures

Abstract
This study concentrates on some issues concerning the origins and developmental patterns of
salutogenesis, i.e., health fostering coping style. First, we identify a number of environmental
factors reportedly connected to successful coping with stress. Then we describe a method with
which we can analyze team cultures and identify cultural factors related to team health. Finally,
we present some results that we obtained while testing this method on several teams of middle
management in an industrial enterprise. These results suggest that an andand approach to
coordination of actions (as opposed to an oror approach), and a clear awareness of the
value of specialized contributions to the total outcome play a significant role in improving the
well-being of teams.

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