Stress
and how to handle it
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For more information on creating mentally healthy
workplaces visit our Working Well website
–
www.workingwell.co.nz
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Mental Health Foundation 2013
drinks. These are usually foods we crave when we
are stressed so try to avoid them.
•
Make time to exercise. Make some time (three
times a week minimum) for exercise such as
walking, swimming or anything you enjoy doing.
•
Create a harmonious work environment.
Organise your workspace; have some flowers in
your office; check your light source.
•
Organise your work habits. Get up 5 or 10
minutes earlier so you don’t have to rush; set aside
time for processing email; break large projects
down into small steps. Spend 5 to 10 minutes at
the end of the day preparing for the next day.
•
Take time out. Some people find it hard to take
time out for a holiday or a weekend. Give yourself
a breather every now and then. This can even be
just a short break during the day at work or home.
Do something you really enjoy.
•
Solve problems. Try to find a quick solution to
conflict; learn to be more assertive and learn to say
NO. Compromise or find ways to deal with your
frustration and anger.
•
Feel better about yourself. Identify what you
do well, and recognise and acknowledge your
qualities and characteristics. Practice positive self-
talk.
•
Practice relaxation. Try yoga, meditation or have
a massage.
•
Listen to music. Relaxation is extremely important;
learn what works for you and practice it regularly.
•
Get sufficient sleep. To help you sleep, take
a walk in the evening or meditate or practice
relaxation. Avoid taking sleeping tablets as they
will disrupt your sleeping pattern even more.
•
Put fun and laughter in your life. This has been
proven to be good for our health and it feels good!
Working Well is part of the Mental
Health Foundation of New Zealand.
If you are experiencing high and persistent levels of
stress and would like further information or support,
talk to your doctor or health professional. You can also
phone your local mental health service (numbers are in
the front of the phone book under ‘Hospitals and Other
Health Service Providers’)
www.workingwell.co.nz
Other stressors that may arise from the workplace include:
• Overload – too much work, too little time.
• Relationships – conflict with colleagues or boss.
• Conflicts between work roles, job demands, and juggling
the balance between work and home life.
• Long hours, shift work, being unclear about work roles.
• Complicated tasks, poor training, feeling isolated or
undervalued.
• Changes in role or organisation (e.g. restructuring); lack
of communication between managers and workers, or
between departments.
• Bullying or harassment.
• Not being able to talk openly about stress, health or
mental health problems.
• Physical environment – noise, dirt, dangers, lack of air,
poor equipment, messy workspace.
What is stress?
‘Stress’ describes our physical and emotional response to
a demand or ‘stressor’ in our environment. Many things
that stress us are real, but we can also ‘turn on’ the stress
response with negative thoughts, beliefs or attitudes.
Sometimes we respond to stressful situations by creating
even more stress in our bodies by overeating, smoking,
drinking too much alcohol or coffee and not exercising.
Not all stress is bad. Stress is a natural occurrence in
life and everyday stress is necessary for growth and
development. The human nervous system is designed to
cope with a degree of stimulation. Most people enjoy being
stimulated or challenged. If we can unwind and recover
afterwards there are no harmful effects. The danger lies in
too much stress or prolonged stress.
At first we may become tired and irritable but if the
stress continues and is not dealt with effectively the
result can be physical and mental ill-health. Our stress
response may be activated by extreme danger or intense
pleasure. More usually, we encounter numerous potentially
stressful experiences in our everyday lives such as work,
relationships, losses, lack of time, boredom, money worries
and many more.
Stress levels are individual – what one person may
experience as energising another may find stressful. Taking
action on stress may involve managing the stress response
and/or dealing with the stressor. Remember that your
capacity to cope with stress changes at different times and
stages of your life.
How can work contribute to stress?
One of the major causes of stress in the workplace is feeling
that things are beyond our control. Advances in technology
bring many advantages, but they are also a major
contributor to daily stress. People may also find travelling
to and from work very stressful.
“It’s not the stress that kills us; it is our
reaction to it.”
Hans Selye, pioneer stress researcher
What are some of the warning signs of
stress?
• Losing your zest for life; losing interest in family,
friends or work.
• Changes in your sleeping patterns.
• Nervous ‘twitches’ or muscle spasms.
• Indigestion, stomach upsets.
• Pains in lower back, chest, shoulders, joints or other
parts of the body.
• Skin itches or rashes for no apparent reason.
• Frequent colds or flu.
• Shortness of breath or shallow breathing.
• Memory or concentration problems.
• Feeling anxious and tense for no obvious reason.
• Finding it hard to make decisions.
• Tearfulness for no apparent reason.
• Feeling impatient or irritable.
• Losing confidence.
Please note that any persistent symptoms should be
checked by a GP.
What can I do about stress?
One way to reduce stress is to change the stressor
(cause). The most drastic way is to change your
environment - where you live, where you work. Of
course, this is not often possible. Instead, you can think
of changes to those parts of your environment which are
causing the most stress.
Another way is to cope differently with stress. Here are
some ways to help you reduce and prevent too much
stress and tension. But you have to practice!
•
Talk your worries over. Talk with a friend, your
partner, parents, counsellor or clergy or someone else
you trust.
•
Limit your expectations. Be selective and use your
energy to do the most important and possible tasks. Set
goals you can reach. Do not blame yourself if you don’t
reach all your goals – these may be possible next time.
•
Eat well. Eat a variety of fresh foods in a well balanced
diet. Some foods actually cause or increase nervous
tension, for example, coffee, tea, chocolate, and soft
Make some time for exercise such
as walking, swimming, team sports
or anything else you enjoy doing.