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Live BetterFeel Better

Work Better

Stress Resilience AwarenessPsychological Therapy Service - [email protected] to continue

Live Better I Feel Better I Work Better 2

Aims of the awareness session

To develop a better understanding of stress and resilience

To be able to recognise the signs and symptoms of stress

To be able to understand the impact of stress

To be able to cope with and manage stress more effectively by developing resilience

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Question 1

Do you feel you have the skills to manage your stress effectively?

• YES

• NO

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Question 2

How do you currently feel in regards to your stress?

1 2 3 4 5

Relaxed and

happy

Busy but OK

Feeling the

stress

Oh my gosh

Boiling over

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Stress Headlines

Stress has forced one in five workers

(19%) to call in sick, yet the vast majority of these

(93%) say they have lied to their boss about the

real reason for not turning up

Reduce Your Stress - Your

Health Depends On It

Job strain or work stress can

raise risk of heart attack by 23% study finds

Stress Can Lead To Alzheimer's

Disease

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Remember……

Only one group of people have no stress in their lives

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Stress is not ....

A mental illness Click to continue


BUT… stress can have a negative impact on health

Boredom Functional Stress Excessive Stress

Stress levels

Performance Quality of Life

Increasing risk of ill health Increasing

health

Increasing risk of ill health

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What is stress?

• Stress is a common experience

• We all experience stress – it is normal

• Stress is what we experience when we feel that the demands or pressure on us are greater than we think we can cope with

• We talk about the situation that makes us feel stressed as the stressor, and the response we have to it as stress

Resources DemandsClick to continue


Stress Responses

Fight

Flight

Coping

Return to normal

Coping strategies

Relaxation

Not coping Exhaustion

Negative impact on mental health / possible illness

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Anxiety can be the physiological experience of stress

Thoughts of being under

pressure

Brain releases adrenaline

Fight/Flight response

Physical symptoms

Take action

I can’t cope

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What runs through your mind?

Something is going to go wrong

I’m going to screw everything up

I am a failureI am useless

I can’t do this

Life is rubbishI’m no good at this

I’ll let people downEveryone will think badly of me

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How do you feel?

Anxious

PanickyIrritable

Tense

AgitatedWeepy

RestlessTearful

Sad Despondent

Overwhelmed

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What do you do?

Lose your temper

Avoid the situation

Run away

Over react

Smoke moreDrink alcohol

Eat more

Rush around

Withdraw

Protect yourself

Work moreClick to continue


So what happens in your body?

DizzinessPupils dialte

Sweating

Breathing fast and shallow

Dry mouth

Palpitations Shaking

Butterflies in stomachNeeding the toilet more

Aches and pains

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Lets understand what’s happening – it’s as easy as CBT

• What’s happening in your body?

• What’s happening in your mind?

• What do you feel?• What actions do

you take?• What did you do?

Physical Thoughts

EmotionsBehaviours

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Manage stress and develop resilience by changing …

Thoughts, attitudes

and beliefs

•This is not merely positive thinking but adopting realistic balanced thinking

Behaviours -do something

else

•If you always do what you’ve always done… you will always get what you’ve always got

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Become more resilient

Resiliency comes from the Latin re-salire which means to jump or bounce back….

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Question 3

A. 12 On a scale of 0-8 how resilient do you think you really are?

Where 0 is not at all resilient and 8 is completely resilient and able to bounce back

B. 3C. 4D. 5E. 6F. 7G. 8H. 9

Not resilient Proficient0 1 2 3 4 5 6 7 8

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Instead of this…

Stress Reduction Kit

Bang Head Here

Directions:1. Place kit on a FIRM surface2. Follow directions in circle of kit3. Repeat step 2 as necessary, or until unconscious4. If unconscious, cease stress reduction activity

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Try Something More Productive…

Understand your thoughts

Thinking errors

Different perspective

Realistic thinking

TEST Your Thoughts

Maintaining Wellbeing

Problem Solving

Relaxation

Time Management

Eat Healthy

Sleep Well

Reduce smoking and drinking

Define the problem

Look at all possible solutions

Choose best solution

Make plans

Carry out plans

Review plan

Exercise

Mindfulness

P.M.R

Deep breathing

Guided imagery

Prioritisation Delegate

Don’t Procrastinate

Say no One thing at a timeKey To Lines

Check before you travel

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TEST out your thoughts

Take a step back Examine Standpoint Take actionStep back from the situation in your mind

Like you are viewing a play on a stage

What’s happening? What am I reacting to? What am I thinking and feeling? What are the words that my mind is saying? What physical sensations do I notice in my body? Where is my focus of attention?

Is this fact or opinion? Is there another way of looking at it? What would someone else see and make of it? What advice would I give to someone else? How important is it right now, and will it be in 6 months? Is my reaction in proportion to the actual event? What will be the consequences of my action?

What can I do that will be most helpful? Will it be effective and appropriate? Is it in keeping with my values and principles? What is best thing to do, for me, for others, for the situation? Click to continue


Maintain your well-being

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Improve your problem solving......

24

Define the problem

Brainstorm all the possible

solutions

Evaluate each solution

Decide on the best solution

Make a plan of action to carry

out

Review the outcome

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Embrace relaxation……

• Place one hand on your chest and one on your stomach

• Breathe in through your nose for 4 seconds

• As you breathe in push the air in to your stomach so that your hand moves out. The hand on your chest should stay still.

• Breathe out through your mouth for 7 seconds

• As you breath in pull your stomach back in

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Try to manage your time more effectively......

• Get organised• Identify your best work time• Make a list of priorities• Do one thing at a time• Don’t put things off• Learn to delegate• Be assertive – remember

that sometimes it is ok to say no

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What else can you do at work?

The more we talk about stress the less taboo there is around the subject

You cannot communicate by osmosis, speak up…

Talking helps people to build and strengthen relationships

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Take some inspiration ……

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Look for resilience in action… you might be surprised

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Above all……

• Getting stress under control is a lot more complex that giving yourself a good shake

• There is no magic cure - don't be impatient

• It can take time to manage stress better

• Believe in yourself - you can do it

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https://www.surveymonkey.com/s/TKXR6DM

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https://www.surveymonkey.com/s/TKXR6DM

Live BetterFeel Better

Work Better

If you need any support you can contact the Friends Life EAP helpline 0800 116 4361, available 24 hours a day, 365 days a year

or speak to your line manager

stress awareness session final diversity fl

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