Tips to Avoid Harmful Stress

Background
• Employee engagement survey in May/June 2008
• Eight corporate strategies were developed to address concerns
• One strategy related to increasing workload and expectations
• A working committee was established and has launched some initiatives:
• Deputy Minister’s Panel (for supervisors and managers)
• Tips ‘n Tools Workshops (time management, technology etiquette,
Blackberry 101, stress management, Groupwise tips)
• Employee Engagement website has been launched by the PSC
Employee Engagement Website

http://iis.peigov/ee/
Managing Work
Chose ‘Tips and Tools’
Groupwise Tips
Blackberry 101
Stress Management
Technology Etiquette
Time Management
Tips to Avoid Harmful Stress
What is Stress?

 “Stress is the emotional and physical strain caused

by our response to pressure from the outside
world.”

http://www.ehealthmd.com/library/stress/STR_whatis.html
Stress is also:
 A necessary part of our daily lives.
 Defined as anything that stimulates us
to act, think, or react.
 Simple or extreme.
 Necessary in order to force us to accomplish certain
tasks.

 Without stress, our bodies wouldn't react at all, even in

times of extreme danger.
Stress:
 Can either help us with challenges and problems or
make them many times worse.

 The effect stress will have depends on how we handle

or view the situation.

 Handling stress depends on us:

 Recognizing the stress
 Understanding where it is coming from
 Understanding our stress management options
Stress:
 “What happens is not as important as how you react to
what happens” – Thaddeus Golas

 How we react to what happens determines the impact

on our health.

 It appears from the various statistics that we have been

reacting very seriously to stress.
Quick Facts
 More than six in ten Canadians report that they are
experiencing a ‘great deal of stress’ on the job.
(US – 1/3 considered quitting due to stress.)

 The annual cost in Canada of work time lost to stress is

calculated at $12-billion. (US - $300 billion spent annually on
stress related issues.)

 40% of job turnover is due to stress

 Absenteeism due to stress has increased by over 300% since

1995
Statistics Canada /Wall Street Journal
Sources of Stress may include…
 pace / variety / meaningfulness of work

 workload (overload and underload)

 role conflict (conflicting job demands, multiple

supervisors/managers)

 career development opportunities

 role ambiguity (lack of clarity about responsibilities,
expectations, etc.)

http://www.ccohs.ca/oshanswers/psychosocial/stress.html
Sources of Stress may also include…
 Balancing home and work life.
What are signs of Stress?
 Tension

 Irritability

 Inability to concentrate

 Feeling excessively tired

 Trouble sleeping

http://www.ehealthmd.com/library/stress/STR_whatis.html
Signs ….
 Increased blood pressure

 Difficulty breathing

 Stomach upset

 Sweating palms

 Tight muscles that may cause pain and trembling

http://www.ehealthmd.com/library/stress/STR_whatis.html
What Stress May Look Like
High Stress Levels Can Lead To:
 Chronic health problems including:

 cardiovascular disease

 musculoskeletal disorders

 psychological disorders
wellnessworks – New referrals by diagnostic category
January to July 2009 - Civil and Health Sectors
30

25
Musculoskeletal

20 Nervous Systen

15 Nutritional, Metabolic &

Immunity
Mental Health
10
Ill-defined Conditions
5

0
Jan Feb Mar Apr May Jun Jul
Source – Monthly Metrics
LTD claims –Distribution by diagnosis
Civil and Health Sectors

Open claims - July 2008 to July 2009 (Source – GroupNet)

Stress Relief Techniques

• Mental
• Physical

http://helpguide.org/mental/stress_management_
relief_coping.htm#
Mental Stress Relief Techniques
 Identify the sources of stress in your life:
Stress management starts with indentifying the
sources of stress in our life. To do so we need to look
closely at our habits, attitude and excuses. Until we
accept responsibility for the role we play, our stress
levels will remain out of our control.

http://helpguide.org/mental/stress_management_
relief_coping.htm#
Mental Stress Relief Techniques
 Avoid unnecessary stress
Learn to say “no”- know our limits and stick to
them. Taking on more than we can handle is a recipe
for stress.

http://helpguide.org/mental/stress_management_
relief_coping.htm#
 Alter the situation
If we can’t avoid a stressful situation, try to alter it.
Do what we can to change things so the problem will
not occur in the future. Examples include being
willing to compromise, being more assertive and
better time management.

http://helpguide.org/mental/stress_management_
relief_coping.htm#
 Accept things you can’t change
Some sources of stress are unavoidable,
acceptance may be difficult but in the long run it’s
easier to accept than to rally against things we can’t
change.

 Expect ongoing change; understand the stages

If we can learn to embrace change and see it as a
positive experience, stress will be reduced.

http://helpguide.org/mental/stress_management_
relief_coping.htm#
It isn’t the changes that do us in
. . . it is the transition !

• TRANSITION
_ Internal
_ Psychological process people go thru to
come to terms with a new situation
 Maintain a positive attitude
Try to maintain a positive attitude
and minimize negativity

Avoid complaining, criticizing and gossiping

(take the challenge – A Complaint Free World.org)
Don’ t sweat the small stuff:

•Quote from 113 year old man in response to a question about

the secret of his longevity:
“When it rains, I let it”

•It takes a real storm in the average person’s life to make him
realize how much worrying he has done over the squalls.
– Author Unknown

•I’ve had many troubles in my life but the worst of them

never came. – James Garfield.
•Whenever possible, laugh! It’s great medicine.
Mental Health Benefits: Physical Health Benefits:
Adds joy and zest to life Boosts immunity
Eases anxiety and fear Lowers stress hormones
Relieves stress Decreases pain
Improves mood Relaxes your muscles
Enhances resilience Prevents heart disease

Social Benefits:
Strengthens relationships
Attracts others to us
Enhances teamwork
Helps defuse conflict
Promotes group bonding
Physical Stress Relief Techniques
Take a deep breath
- When stressed we tend to take quick, shallow breaths.
Deep breathing brings fresh air in, forces old air out and
brings about relaxation.

Where to start?
- Sit back comfortably with your chest and head held high
- Breath in slowly through your nose while counting to three,
filling in the belly area
- Count to three slowly as you exhale.
- Take as many slow breaths as you need until you start to
feel relaxed
Cont’d
Reach for the Sky- Stretching and Stress
- Easy stretching helps to work out tension that builds
up in our muscles during the run of a day.
- If working at a desk for prolonged periods of time it
is important to get up and stretch every few hours.
This helps us to relax and regroup before continuing
on.

Consider therapeutic massages

- Helps to relieve stress
Progressive Muscular Relaxation
A useful tool for relaxing our body when our muscles
are tense.

Tense up a group of muscles so that they are as tight as

possible.
 Hold them in this state of extreme tension for a few
seconds.
 Then, relax the muscles to their previous state.
 Finally, consciously relax the muscles even further so
that you are as relaxed as possible.

http://www.mindtools.com/stress/RelaxationTech
niques/PhysicalTechniques.htm
 Experiment with PMR
 Form a fist, and clench your hand as tight as you can
for a few seconds.
 Then relax your hand to its previous tension,
 and then consciously relax it again so that it is as loose
as possible.
 You should feel deep relaxation in your hand muscles.

http://www.mindtools.com/stress/RelaxationTech
niques/PhysicalTechniques.htm
Stress reduction:
 Since there are so many other options ,
we don’t recommend this physical stress reduction
technique, although sometimes we may be tempted to
use it ….
Stress Relief Technique not recommended
Also…
 Eat a healthy diet:
Well-nourished bodies are more equipped to cope
with stress.
Start with a healthy breakfast and have healthy snacks
throughout the day.
Focus on the basic food groups.
Watch portion sizes.

http://helpguide.org/mental/stress_management_
relief_coping.htm#
 My Food Guide
By Health Canada
Build your own Food Guide
with foods that you like.
Plan your meals and snacks.

www.myfoodguide.ca
Also, get enough sleep – target 8 hours.
Your stress management reserves will increase.
 Figure out why we are not getting enough
sleep and commit to changing our routine
 Create a bedtime ritual
 Try not to get into the habit of falling asleep
in front of the TV
 If we feel we are wasting precious time by sleeping when we
should be getting things done, remember that sleeping is
getting things done
(body heals, recharges, grows new cells – productive)
 Don’t get all stressed out about not being able getting to
sleep (occasionally okay as long as usually get enough)
Also:
Exercise
 Physical activity plays a key role in the prevention and
reduction of stress.
 Try to make time for 30 minutes of exercise, 3 times a
week to release pent up stress and tension.
 Exercise with a buddy…..they’re great motivators.
Exercise - Motivators
…..no matter what the season…..
Summary – Tips to Reduce Stress
Identify sources in our life and accept responsibility
Avoid unnecessary stress
Alter the situation
Accept the things we can’t change and expect change
Laughter
Positive thinking
Deep breathing
Stretching
Progressive Muscular Relaxation
Exercise
Healthy diet
Employee Assistance Program
A joint program of your employer and
your union offering help with a variety of
problems including job stress.

Goal is early recognition of a problem to

help employees receive help before a
crisis develops.

1-800-239-3826

Confidential Voluntary Competent

What works for you?
- Time with family and friends
- Music, singing
- Reading
- Prayer
- Being organized, planning
- Yoga
- Meditation
- Hobbies
- Etc.
Resources
 "Stress Management." helpguide. 12/16/2008. Web. 14 Oct
2009.<http://helpguide.org/mental/stress_manageme
nt_relief_coping.htm#>.
 "Stress and how to manage it." ehealthmd. 2009. Web. 14
Oct2009.<http://www.ehealthmd.com/library/stress/
STR_whatis.html>.
 "Workplace Stress-General." 01/09/2008. CCOHS, Web. 14 Oct
2009. <http://www.ccohs.ca/oshanswers/psychosocial/stres
s.html>.
 “PhysicalTechniques.”http://www.mindtools.com/stress/Relaxation
Techniques/PhysicalTechniques.htm