Stress Management & Resilience at work

Joao BocasChief Wellness Officer

Aims of the Session :

• Raise Awareness about the importance of managing stress and build resilience at work

• Learn effective strategies to improve health and reduce risk factors that contribute to stress and possible ill health

• Learn Practical ways to manage stress and maintain wellbeing

STRESS ?NO . Not me ? ! ? ! ?What is Stress ?

The Law

“The duty of care that you have to your employee for work-related stress....”

If you employ more than 5 people ....you should...

Managing Stress check list:

•Identify the problem•Preventing harm•Protecting Individuals•Managing the workplace

The facts

•1 in 5 report to be stressed or very stressed at work ( CIPD)

• 1 in 6 experience anxiety and mental health issues during working life (Mind)

• 400 000 cases of stress related and Psychological disorders in GB in 2010/2011 out of 1 152 000 work related illnesses ( HSE- Health and safety Executive)

• 70 million working days are lost a year due to mental ill health, with 10 million directly caused by work-related problems (Mind)

• Number 1 cause of long term related absence at work

Stress

Adverse reaction people have to excessive pressures or other types of demands placed on them at work ( HSE)

Adverse reaction experienced to much or too little pressure ( ISMA – International Stress Management Association )

Response to a load – Sports13Stress is a perception- Stress occurs when an individual’s perception of pressure or challenge exceeds his/her perceived ability to cope.

Stress- the science behind it

How it works ?• Regulated by CNS ( central nervous system ) and converted to Autonomic Nervous System

Sympathetic Nervous System Parasympathetic Nervous System• Allow body to perform → Controls vegetative functions • Switch on the flight / fight → Stops Sympathetic System• Body physiological changes occur → Key to RECOVERY

Good newsNot all stress is bad for you !

Eustress (good) V Distress (bad)Motivation Increase risk of related ilnessesPerformance IrritabilityChallenged Unhappiness

WHAT CREATES STRESS IS THE PERCEPTION ----- YOUR RESPONSE -------NOT THE EVENTUSE A TECHNIQUE OF STEPPING BACK

OR ASK YOURSELF WHAT ADVICE WOULD I GIVE TO SOMEONE ELSE ?

What is Resilience ?

Resilience - The ability to adapt to life’s changes, crisis

- The capacity to tolerate excessive demands and stresses without experiencing stress related problems or threats to performance

- The ability to bounce back

- The ability to withstand or recover from difficult situations ( Chris Johnstone )

5 steps to resilience• Optimism- Focus on your strengths

• Make time to relax-Breathing, mediation ,relaxation

• Social support-Network of family and friends

• Put yourself first-Eat well, exercise, and enjoy activities

• Positive attitude-Sense of humour, self-belief, self-control

5 steps to mental wellbeing• Connect-Connect with the people around you: your family,

friends, colleagues and neighbours. • Be active-Take a walk, go cycling or play sports – Use in house

gym.• Keep learning-Learning new skills can give you a sense of

achievement and a new confidence. So why not sign up for something new.

• Give to others-Even the smallest act can count, whether it's a smile, a thank you or a kind word.

• Take notice-Be more aware of the present moment, including your feelings and thoughts, your body and the world around you.

Managing standards for work-related stress• Demands - workloads, work patterns, work environment• Control –how much say the person has in the way they do their work• Support- this includes the encouragement, sponsorship and resources

provided by the organisation, line managers and colleagues• Relationships- this includes promoting positive working to avoid conflict

and dealing with unacceptable behaviour• Role- whether people understand their role within the organisation and

whether the organisation ensures they do not have conflicting roles• Change- how organisational change (large or small) is managed and

communicated in the organisation

Practical techniques to wellbeing•Stretches•Deep breathing•Palm technique

THANK YOU

Q & A ?