bythemethod.com blog » Stress Management

Stress in the workplace

bythemethod — Fri, 18 Jul 2008 15:42:49 +0000

This post is pretty long but it covers a lot of ground. Stress in the workplace (wokplace stress, work related stress etc) is on the increase. It is arguably the most serious problem that businesses must face in the modern world. Anyone who employs someone should be aware of the demands placed on their workers and the effects this is having.

This presents an opportunity to improve productivity and hence profit. When stress is managed productivity increases. Happy workers work harder.

Work Related Stress

High stress has an adverse effect on the whole of a business. Research shows that more working days are lost due to long term sickness caused by stress than any other single factor. In fact in seems that this is probably just the tip of the ice-burg because not only are many other illnesses triggered by stress but people are often reluctant to admit that they are under too much stress.

Lunch is for wimps

This is a common belief amongst hard working executives. There is a professional status that is somehow enhanced by working long hours with no breaks. Sadly the reverse seems to be true with those who work long hours without breaks showing signs of severe stress.

On the other hand too little work (or too repetitive work) can also lead to high levels of stress.

This has led to a conspiracy of silence where workers are reluctant to admit that they are under stress either because they fear that they will show a poor work ethic and be penalised for it or in the worst cases they fear they will lose their job.

What are the signs of too much stress?

Work-related stress is defined by HSE (www.hse.org.uk) as “the adverse reaction people have to excessive pressures or other types of demand placed on them”.

Stress can be experienced in its physical manifestations in the following ways (according to the American Psychiatric Association):

heart pounding
headaches
sweaty palms
indigestion
skin breaks out
shortness of breath
holding breath
cold hands
sleeplessness
sleep too much
fatigue
nausea
diarrhoea
tight stomach
tight muscles
pain

On top of this there are emotional responses:

moody
irritability
depressed anxious
lack of sense of humour
abrasive
hostile
nervous
emotional

And mental symptoms:

forgetfulness
loss of concentration
poor judgment
disorganized
fuzzy perception
confused
lack of interest
math errors
stop thinking
diminished fantasy life
negative self-talk

Of course one must be careful of making a self-diagnosis as there are many other illnesses that can manifest in this way. If you believe you are under too much stress then you should seek medical help to diagnose the problem. Too much prolonged stress can kill.

What causes stress in the workplace?

We have already mentioned that too much or too little work can be a factor but there are many causes.

Culture of the organisation

People are reluctant to talk about stress and it is seen as a necessary evil to get the work done.
Lack of communication between bosses and bosses being unapproachable.
Long working hours (and no breaks) seen as a sigh of good working practices.
If it isn’t finished then take it home approaches.
Also asking employees to do things they find unethical.

Demands

Too much work is an obvious example.
Not enough thought given to a persons capability or training. To quote Regulation 13(1) of the Management of Health and Safety at Work Regulations 1999 and paragraph 80 of the Approved Code of Practice on the Regulations:”When allocating work to employees, employers should ensure that the demands of the job do not exceed the employees’ ability to carry out the work without risk to themselves or others … Employers should review their employees’ capabilities to carry out their work, as necessary”
Too little work can lead to boredom and high levels of stress
Physical environment including noise, vibration etc
Working with the public e.g. possible verbal abuse or even risk of physical violence.
The abuse or violence doesn’t need to be present just the perceived risk is enough to cause high levels of stress.
Presentations and other performance related stress.
Some employees are expected to undertake activities that cause them great stress.

Control

How much control does the employee have over their work load and their environment?
Can the worker make any input into how the work might be done and what the deadlines etc might be

Relationships

Relationships are also important but here we are talking about working relationships in particular.
Bullying and harassment can cause stress. Bullying can happen by work colleagues or bosses and seems to be a major problem in most societies and organisations. A person has a right not to be harassed for reasons of sex, race, colour, religion, nationality, ethnic or national origin or disability.

Change

Many organisation have undergone significant change in the last decade or so.
Work must be adapted to compete in a modern world and can include such things as technology, working practice, downsizing, outsourcing etc.
Most of this is unavoidable but it does lead to work related stress that must be addressed in some way.

Role

Problems can arise where employees do not fully understand what they are required to do and who they are responsible to.

Training

Where too little training is provided it can lead to extreme stress.
Workers who are expected to operate machinery or software that they do not understand are often very stressed. Similarly operating machinery that is perceived to be unsafe or in need of repair. Workers who are expected to do things for which they have no formal training or experience can also suffer from stress.

Etc

This is a complex subject and will vary from one business to another.
However the factors above should be given attention in any working environment.

Why should I bother?

There are many reasons to bother and here are some of them.

Legal

Many countries insist that employers take responsibility for the welfare of their employees. This should include being concerned about the stress that employees are under. There have been several court cases recently where employers have been found negligent in managing stress and have been fined for this negligence. I’m not trying to scare anyone but employers are legally bound to manage stress in their organisations.

Moral

As an employer you have a moral obligation to help your employees work in as stress free an environment as possible. You cannot be expected to handle the stress outside the place of work but while employees are at work they need to be given the respect and help that is due any human being.

Economic

I have saved this one till last. It is impossible to put an actual figure on the cost of stress to industry but the research that has been done is conclusive. Workers under stress work less efficiently and get less done. The old believe that you need stress to work hard is simply not true. We do need motivation and sometimes stress can help us prepare for important events but in nearly all cases stress is detrimental to production.

Healthy workforces that are not stressed tend to perform better. They produce more. They have a more positive attitude to their work place which means less absence and a more positive message presented to the outside work. Workers who are happy tend to stay where they are rather than seek employment somewhere else. This means investment in training and time is better realised.

Conclusion

Stress in the workplace is a serious matter. Not only are you putting your own business at risk if you don’t address it but you are also putting the future health of your employees at risk, possibly even shortening their lives. There are many things that can be done to reduce stress and to help employees deal with the times when stress is inevitable. Stress management training and time management training are two of the tools that you can use to help your organisation win against stress.

What illnesses have been linked with stress?

bythemethod — Fri, 18 Jul 2008 15:30:42 +0000

Stress does not cause illness – or at least as far as we know. But stress can trigger illness and certainly stress makes illness worse. In studies undertaken with cancer patients it has been shown that quality and length of life is increased among those who undertake some kind of relaxation therapy.

So what illness have been linked to too much stress?

First I need to issue a warning. Research is still under way and it is impossible to make a definitive list of which illnesses are linked with stress. One cannot assume that if you suffer with one of these illnesses you have therefore been under too much stress.

Second it is important to understand that stress does not cause the illness. It is the effects of prolonged stress on the body that gives an opportunity for the illness to develop or for a developed illness to cause even more harm. For instance prolonged stress has a detrimental effect on the immune system which in turn leaves one vulnerable to all kinds of nasty things. Having said this if you ask the simple question of “can stress kill” the simple answer is yes and in large numbers.

Here is the list of illnesses linked with too much stress (this list is mostly taken from stress.about.com and more information is available from this web site):

acne
alcoholism
Alzheimer’s disease
asthma
back pain
birth defects
breast cancer
bruxism
cancer
carpal tunnel syndrome
cholesterol, elevated
chronic fatigue syndrome
colds
cortisol, elevated
diabetes
depression
dysmenorrhea
heart disease
headaches
HIV disease
hypertension
immune system disturbances
infertility
insomnia
menstrual problems
multiple sclerosis (MS)
night eating syndrome
OCD (obsessive-compulsive disorder)
post-traumatic stress disorder (PTSD)
PMDD (premenstrual dysphoric disorder)
stroke
TMD (temporomandibular disorders)
ulcers
uterine cancer

What to do if you are worried about your illness, or fear getting something because you are under stress.

See a doctor. It is very important that you see your doctor about your concerns. They should be able to tell you what you can to deal with your issues.

Everyone would benefit from relaxation training so I also suggest you find someone who can help with this.

What causes stress?

bythemethod — Fri, 18 Jul 2008 15:22:30 +0000

There are as many different answers to the question of “what is stress?” as there are people in the world. What is stressful for one person is not for another. For instance many people find it hard to stand up in front of a group and speak yet others find this kind of thing very easy to do.

Psychologists talk about the ABC of stress.

A is an Activating event e.g. something is happening that might be a problem e.g. getting married might well be an activating event.

B is the beliefs about an event.

C is the consequences of the event; in essence how does it make you feel?

Now C is entirely dependent on B. For instance some people see getting married as an exciting event others as a a source of stress and nervousness.

The consequences to us of an event are determined by our beliefs (at least in the sense of stress). The consequences of sitting out in the sun too long (sunburn) is not dependent on your beliefs but on simple physics. However the consequences of say having to deal with a difficult boss are dependent on what you believe about that boss.

I understand that Winston Churchill (famous UK Prime Minister during WW2) was a very difficult man to work for and yet everyone who worked for him loved him dearly. Their beliefs about him meant that his abrasive nature was not a real source of lasting stress for those he worked with (not most of the time anyway).

The exciting thing to know is that we have control over what we believe. One of the major treatments for stress is to change the way you think about a situation. This isn’t some strange alternative positive thinking weird kind of stuff but genuine proven techniques to help reduce stress.

Most people who have investigated stress will have come across the Fight or Flight Syndrome. It is not a cause of stress but it is an important part of understanding what is going on.

The body has a wonderful defense system built in. When danger is around it heightens the senses, prepares the muscles for action, makes the heart beat faster and harder, and sends sugar through the body for energy. It’s wonderful if you are faced with a lion or a truck headed your way as you cross the road. The only problem is that your body doesn’t understand that not everything your brain says is danger really is.

This is where the importance of thinking in the right ways comes in. If our brain thinks there is danger our body goes into fight or flight mode and if we don’t need this reaction we feel the effects as stress.

The less you think everything is a danger the less stress you feel.

So in answer to the question “what causes stress?” we have to conclude you do!

What is stress?

bythemethod — Fri, 18 Jul 2008 15:19:35 +0000

Stress is a fairly new phenomenon. I don’t mean that is has just been invented but it is only recently that it has been given a name. Where does the name come from and what the heck is stress anyway?

In the 1920’s a young doctor called Hans Selye realised that those who are ill share a common problem. Their illnesses are different but they share a common feeling of being ill. After searching for some time for what these common symptoms were he eventually identified the stress reaction as an underlying cause or major contributing factor to most illness.

“Stress is the non-specific response of the body to any demand made upon it.”

He had identified what was to be called the “fight or flight syndrome”.

In essence our bodies are wonderfully made to save us in a crises. When we are faced with an alarming situation our bodies switch into the “flight or flight syndrome”. Our adrenal glands pump out some impressive stuff to get us all up and ready for the moment. Some of the body shuts itself down (or at least reduces what it needs) and the rest goes into overdrive.

We get extra of this:

Heart rate
Blood pressure
Breathing rate
Muscle tension
Perspiration
Mental alertness and senses are heightened (but see below)
Blood flow to the brain, heart and muscles
Blood sugar, Cholesterol, Platelets and clotting factors

But less of this:

Blood flow to the skin
Blood flow to the digestive tract
Blood flow to the kidneys
Ability to make rational thought (we go back to very basic thinking for survival)

When you are facing a mad dog this is a great way for the body to react and helps us either defend yourself or run so fast we get away. People have been known to perform incredible acts of strength and agility when in this state.

However the body reacts in this way to anything that is perceived as a threat. This means that even simple things like having to do something you don’t want to do can be perceived as a threat and the stress reaction happens.

In the short term the body soon recovers from the problem but in the longer term the chemicals that are being pumped around the body and the energy that is needed for fight and flight creates a major problem.

So under stress we experience ARE (Alarm, Resistance and Exhaustion). In the initial alarm state we react as shown above and are ready to face the problem. Then our immune system kicks into overdrive to help the body cope and we seem to be particularly resistant to disease and problems. This does not last long and our bodies slip into the exhaustion phase where we cannot resist illness and disease. This is the state that people under prolonged stress reach. It is very serious and dangerous to be in this state.

If you suspect you are under serious levels of prolonged stress you should go and see your doctor as soon as possible. Anyone who is in this condition should be checked out by a doctor before undergoing stress management training. It’s not that the training is detrimental to health but just that your should check out the effects stress is having on you and not rely on stress management until you have done so.

Stress management can help you manage the stress but it won’t cure you of any physical damage the stress has done to your body and this damage can be so severe that you should have a doctor check you out. Stress management can help you recover from this damage and help you enjoy a much better quality of life.

More Beauty: Avoiding Burnout Part 17

bythemethod — Thu, 17 Jul 2008 07:59:50 +0000

Table of contents for Avoiding burnout

Beauty can help you reduce stress and find more happiness. Perhaps its seems strange but one of the things that people who burnout are often lacking in their lives is some beauty.

Beauty is in the eye of the beholder

What beauty is will vary from person to person but there are some things that we all share in common.

Beauty is something that should make you feel good. If it is something that makes you feel cheapened or lower or degraded then it is not beauty. Beauty should life your spirits.

Some of us like seeing beautiful people. Others like art or music. One place that everyone seems to benefit from is the countryside. Green and pleasant places.

Plan a time you can get more beauty in your life

It could be visiting a beautiful place – perhaps a garden or some hills or mountains etc.

The key thing is that it needs to be beauty which goes beyond the ordinary. If you listen to a certain kind of music all the time then find something different that is beautiful not just more of the same.

My recommendation would be to go to your nearest beauty spot when its quiet, take a flask of tea or coffee and sit comfortably enjoying the views for at least half an hour. Don’t spend the time talking but be quiet and listen to the sounds and take some lungfuls of air.

Now doesn’t that feel better?

What is beauty to you?

Share your thoughts with others by leaving a comment

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Have a long term plan: Avoiding Burnout Part 16

bythemethod — Thu, 17 Jul 2008 07:51:40 +0000

Table of contents for Avoiding burnout

Short term goals are excellent but to have real control you need a long term plan. Lack of control is a main component in high levels of stress. Gain more control with a little planning.

But aren’t long term plans a little too confining – I want to be free to enjoy life

Of course you want to enjoy life and that could be the basis of a very good long term plan. Making plans is not about stifling creativity and spontenaety. The truth is that having a good plan keeps you focuses on what is important and enables you to be spontaneous. Spontenaiety can only really come when there is a plan otherwise it is not spontinaiety it is just aimlessness.

Knowing what makes you happy and having a plan to be happy enables you to do what you could never do without it.

Having a long term plan can make a big difference to you.

I want you to imagine what your life will be like in 10 years time. Where will you be? If your aim is to retire by then you need to discover what you are going to do when you retire. Very few people find that they can spend very long sitting around doing nothing. Don’t see retirement as a long holiday but see it as an opportunity to do something different – something with a real purpose to it. Use the skills you have to make a real difference in the world.

Did you know that boredom is as stressful as too much activity? Make sure your plan stops you getting bored.

Having a long term plan will help you to focus on what is important when things are difficult.

What is in your long term plan?

Why not tell everyone about what you want to achieve. Sharing this kind of stuff helps make it a reality.

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Being resilient: Avoiding Burnout Part 15

bythemethod — Thu, 17 Jul 2008 07:41:51 +0000

Table of contents for Avoiding burnout

Some people manage stress better than others. There is nothing remarkable about their brains or their dna they have learned how to manage life and its stresses well. We can learn their secrets to be more resilient ourselves.

There are many skills that I have already talked about in this series. Things like: being positive, being friendly etc.

Another of the skills is that of being a creative thinker. When a resilient person encounters a problem they don’t give in but instead they think creatively to find a solution to the problem. Even when they have to face problems that to a normal person would seem impossible they think up a new solution to get them through.

Being a creative thinker is a skill we can all learn

Perhaps the first step in becomming resilient is to accept that you can learn to be more creative. Even people who feel they have no creative ability at all can learn to become more creative.

Let your imagination run riot and don’t just take the logical solution as the best. Learn to think outside the box, be a divergent thinker. When a problem comes up look for a solution even if the only solution you can find at the moment is to make a little progress on something.

Next time you get a problem think up some alternative solutions

Even if you don’t use those alternatives get into the habit of thinking them up. Feel free to be silly and outrageous in your solutions. You don’t have to tell anyone about them if you don’t want to but get those creative juices flowing.

What creative solutions could you come up with when faced with lifes typical problems?

Add a comment so we can all see them and benefit from your wisdom

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Being Positive: Avoiding Burnout Part 14

bythemethod — Thu, 17 Jul 2008 07:30:45 +0000

Table of contents for Avoiding burnout

There are few things more likely to trigger stress than being negative about things. Research has shown that being positive is better for your health than being negative.

If we view every situation as a problem then it will trigger our stress response every time.

Positive people can be annoying can’t they?

Have you ever been in a room of positive people? Perhaps they were too positive and they made you feel irritated? Well there is a big difference between being positive and being irritating. Truly positive people are just people who look for the good in something rather than the bad. So if something is going wrong their response would be either: what can we learn from this or this is just an obstacle on the way to success. They are not less realistic – in fact research has also shown that positive peope are often more realistic than negative people – they are just trying to be successful.

Being around positive people can also lift your spirits

If you’ve ever had a negative you will know how draining being around them can be. Everything is a sinister plot to bring us down and no one has ever had things as bad as they have.

Of course the reverse is also true in that being around positive people can really make you feel good and motivated. If you are struggling with a problem the best person to talk to is a positive person – you will feel much better.

So start being more positive

This week the task is simple. To change thinking about everything as a problem and start to see things as an opportunity. Things may not be going your way but there is always something that can be learned or gained from every experience. Don’t let things get you down but instead learn to use problems as opportunities to become a better person.

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Be friendly: Avoiding Burnout Part 13

bythemethod — Thu, 17 Jul 2008 07:18:28 +0000

Table of contents for Avoiding burnout

When you get into the office are people glad to see you or do they hide? I had a boss who used to fill us all with dread. If he had a day off going to work was like going to a party (well almost). We were all much more relaxed and happy and usually ended up getting more done than when they were there.

People are less stressed when they share life with others

The plain truth is that other people help us manage our stress. There is an old saying that: a problem shared is a problem halved. There is a lot of truth in this but sometimes we don’t even have to share the problem we can just spend time with other people.

The other day I had to go to London for a business meeting. I quite like London but the travel is always unpleasant. This time I had to travel on the Underground system during rush hour. People were crammed into the coaches tightly. This in itself is likely to raise your stress. I’m getting off my point.

My meeting was with a friend and its good to spend time with friends. We talked about our common interests and joked around a little. It makes you feel better.

Try to be more friendly

I’m not going to suggest you make best friends with everyone but being with other people can really help you manage your stress.

Why not make it your habit from now on to say hello and smile at people you work with when you meet them. It’s a simple thing to do but will make you more likeable and approachable. If you are the boss you should still greet everyone you can no matter what their status in the company.

If you are already a likeable person then try to show concern for the lives of those you work with. Ask people how they are doing today.

When you are liked you will attract far less stress towards yourself.

How to be friendly?

What tips can you offer to others on how you can be friendly at work? What brightens your day?

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Getting Motivated: Avoiding Burnout Part 12

bythemethod — Thu, 17 Jul 2008 07:06:29 +0000

Table of contents for Avoiding burnout

Avoiding burnout often entails taking a pro-active approach to life. When you take control of your life it greatly reduces the stress you experience from others.

It is very important to understand why you are doing something. You cannot decide if something is worth doing until you know why you are doing it.

This time I want you to think about your purpose in doing what you do. What is it that makes you do what you do? Are you doing it for power and glory? Is the money the reason you do it? Is it to do with helping people or creating purpose for others? Is it about creating a good productive working environment.

Part of my motivation is to help people not to have the monday morning feeling. I’ve had times in my own life when I had that feeling every day of the week and I know how miserable that can feel.

Life doesn’t have to feel bad in fact I believe it should feel good. Knowing what your purpose is can help motivate you.

So make a list (it doesn’t have to cover everything but the more you can list the better) of the things that you have to do today. Now think about why you are doing them? If the why comes because you have been told to do them then try to understand why that person has asked you to do it.

Then think hard about whether the why is enough for you. If it isn’t then you need to think if it is worth doing at all. If you have been told to do it but still can’t understand why then ask someone. A good manager of people should help you understand why anyway. If the only answer seems to be ‘for the good of the business’ then think about the people the business serves or the fact that you will benefit if the business prospers, or even just that you like to do a good job.

Knowing the why should help you to feel motivated to complete the job.

What motivates you?

Add a comment about the things that motivate you.

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