‘‘Stress’ is the adverse reaction people have to excessive pressure or other types of demand placed on them.’
(Health & Safety Executive 2005)
Pressure can stimulate and motivate, however there is a distinction between the ‘buzz’ of stimulation and feelings of stress that can occur when the pressure is excessive or prolonged and becomes too much for the individual.
Stress can be caused by work (e.g. tight deadlines, lack of support, change) or by personal life events (e.g. bereavement, divorce and even pleasant things like preparing for a wedding or moving house).
Equally, it could be caused by a combination of work and home factors. These are all called ‘stressors’.
Stress is not a sign of weakness . It is the body’s way of telling you to that the demands and pressures are too much and need to be reduced.
This leaflet is just part of the University’s commitment to address stress-related issues and is not intended as ‘stand alone’ advice. The
University recognises that combating stress in the workplace needs a partnership approach and is currently developing a portfolio of measures to address stress in the workplace. These are currently being consulted on and will be in place shortly. This leaflet can be used in the interim and in future will be supported by risk assessment, a Stress Policy and Guidance for both individuals and managers.
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Physical signs
Reducing stress at work also needs your commitment. You can help by:
Stress itself is not an illness; however, it can lead to various physical and psychological problems. These include :
Physical
Fatigue, headaches, upset stomach, sleep problems, muscular tension, backache and neck ache, weight loss, change in appetite, tension, nervousness, sweaty palms.
Emotional and behavioural changes
Headaches, nausea, high blood pressure, back pain, gastrointestinal problems, and heart disease.
Psychological
Anxiety, depression and behavioural changes.
Not ignoring the issue. If you believe that your work is causing you to be stressed, bring it to the attention of your manager. If you feel that you cannot speak to your manager about it, you should contact your Human Resources Officer.
They will be able to offer alternative sources of support and can advise on possible solutions.
Feeling that you can’t cope, loss of appetite, withdrawing from colleagues, friends and family, smoking or drinking more, loss of concentration, loss of motivation and commitment, becoming short tempered and irritable at work and at home.
York St John University has in place a policy on the management of work related stress
1
.
This gives clear guidance to managers on managing pressure and preventing stress.
1 Currently in development
One of the most important factors in reducing stress levels at work is managing time effectively. Where you have control, prioritise tasks, delegate where necessary and take care not to take on more than you can handle. Finishing one task before going on to the next will help you to feel more in control of your workload.
It is helpful to identify which situations cause you stress. Reflect on situations that have created issues for you and consider whether you could behave differently to achieve more positive outcomes. You might need to be more assertive in order to say no to
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additional pressures. You may need to learn to take a step back in some situations.
Your manager needs to know if you are experiencing stress so he / she can help to support you. Discuss with your manager whether aspects of your work can be changed or restructured to remove excessive demands or pressures. Make notes to take along with you to ensure that you are clear and specific about the issues, particularly if your workload or job requirements are unrealistic and excessive.
Don’t get too personally involved with your work, it reduces worry.
Remember that you have a personal life!
Most of us are already aware of the steps we can take to improve our health and reduce our own personal stressors, however, just as a quick reminder….
Eating healthily can help to reduce some of the negative physical effects of stress. too much by completing the questionnaire on www.downyourdrink.org.uk
If you are concerned about your alcohol intake, speak to your GP or practice health adviser.
Try to keep fit and active.
Regular physical activity helps to reduce stress levels and gives us a sense of pleasure and achievement. It provides valuable ‘time out’ and can trigger brain chemicals that improve mood. A brisk daily walk is ideal. Whatever you do, the main thing is to choose an activity that you enjoy.
Sometimes, we can create excessive pressure for ourselves.
Set realistic targets for yourself. Ensure that you take lunch breaks, especially away from your work area. Get outside for a walk, breathe deeply and stretch. If you need to come in early or stay late for a meeting, make sure you can adjust your time flexibly afterwards. If you find yourself working excessive hours, consider who you need to speak to or what you need to do to resolve this.
Beware smoking or drinking more to help you cope with stress. This can magnify the harmful effects of stress.
Learning to relax can improve sleep and relieve stress related physical pains such as stomach pains and headaches. There are a number of books, tapes and computer based packages that can teach you relaxation techniques.
Try not to use alcohol to help you relax. Find out if you are drinking
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Confiding in trusted friends or relatives is a useful way to articulate worries and negative feelings. It can give a fresh perspective and help make stressful situations more manageable.
At the end of each day, reflect on what you have achieved rather than worrying about the future. Don’t be too hard on yourself and remember to take each day as it comes
The University is committed to ensuring the health and wellbeing of its staff. If you feel you are suffering any symptoms that could be related to work and/or personal stressors then please seek the support of your manager or Human Resources. Equally, if you recognise that any of your colleagues may be experiencing stress, be it related to work or a personal situation, encourage them to speak support.
Human Resources
LHF Confidential 24 hour helpline (after 1 year’s service) Tel: 0870 162 0392
Access to Counselling is also available through
LHF
Staff Development
( staff.development@yorksj.ac.uk
)
Chaplaincy
General Support: www.cusn.info
CUSN has been established by the Teacher
Support Network in collaboration with UCU, to meet the specific needs of those working in FHE www.samaritans.org.uk
(tel 08457 90 90 90)
Stress:
The Stress Management Society: www.stress.org.uk
Mind: www.mind.org.uk/Information/Factsheets/ Mind is a charity dealing with mental health and has useful downloads about stress, relaxation, anxiety etc.
Anxiety Care www.anxietycare.org.uk
This is an organisation dealing with phobia and anxiety. A selection of relaxation and meditation
CDs can be purchased.
Health & Safety Executive guidance on work related stress: www.hse.gov.uk/stress/
NHS Direct www.nhsdirect.nhs.uk
Healthy Eating:
The Food Standards Agency www.eatwell.gov.uk
British Dietetic Association www.bda.uk.com/foodfacts/index.html
Both of the above are good sources of information about healthy diet and lifestyle, alcohol consumption etc.
Alcohol Advice:
Alcohol Concern: www.alcoholconcern.org.uk
Exercise and Healthy Lifestyle:
British Heart Foundation:
( www.bhf.org.uk/keeping_your_heart_healthy/de fault.aspx
Bereavement
Cruse Bereavement Care: http://www.crusebereavementcare.org.uk/ helpline@cruse.org.uk Tel:0844 477 9400
Other www.unison.org.uk/acrobat/12879.pdf
www.tuc.org.uk/h_and_s/index.cfm?mins=37 www.acas.org.uk/index.aspx?articleid=700
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