STRESSED out is a phrase used all too often. While some use it flippantly, for others, it’s a serious health worry.
A UK Government 2008-09 Labour Force Survey estimated that 415,000 individuals in Britain were experiencing work-related stress at a level which was making them ill, while an estimated 11.4million working days were lost during that time.
Neil Shah, director of the Stress Management Society, believes it’s in employers’ interest to recognise the impact stress has on their employees.
“Stress doesn’t just impact the way people feel, it also means they’re less productive, less efficient and, in turn, ends up costing companies money.
“When companies start to understand there are very real financial implications for not managing stress, their motivation for dealing with it tends to increase massively.”
With this in mind, Shah offers his top tips for spotting the signs of stress in yourself, what employers should be on the lookout for and how to deal with stress.
Not being able to sleep at night, or waking after a full night’s sleep still feeling exhausted.
Stomach upsets – when we’re stressed, the digestive system shuts down.
Diminished immune system.
Emotional symptoms, including becoming anxious, irritable, panicky, angry or short-tempered.
Don’t reach for those cigarettes, a chocolate bar or a cup of coffee.
Shah says: “The stimulants, alcohol, caffeine, nicotine, or refined sugar products are the four most common substances that we medicate stress with.
“However, when stressed, adrenaline pours into your system and your body goes into a state of stimulation.
“It doesn’t take a rocket scientist to work out that more stimulants create further stress, not less stress.
Don’t take on more work if you aren’t capable of handling it.
It can be hard to say no to the boss when asked to take on more work, but saying yes when already struggling with the current workload can be destructive – stress levels will increase and the work submitted will be of a lower standard.
Shah also advises people not to feel ashamed about asking for help, drawing a comparison with structural engineers.
“They know a lot about physical stress. So, for example, if they’re looking at a bridge which has too much weight, eventually it just can’t cope and will collapse.
“Before it collapses, the structural engineer will know it’s not doing well as it will start buckling under the weight. There are two choices: either we start taking some of the weight off or we put some supports underneath it.
“People are exactly the same. Like the bridge, we have one of two choices: either we can take that demand off or give additional support by way of professional help – such as counsellors or psychotherapists.
“This will help people get to the root cause of the problem and empower them to make sure it never happens again.”
Do go for a quick walk.
“If the body goes into stress, it’s expecting some kind of physical activity – a simple walk around the block or getting up from the desk and walking to the water cooler can have a dramatic impact on the way you are feeling.”
Concentrate on your breathing and relax your eyes.
“Just taking slow and deep breaths and breathing in to the count of five and slowly exhaling is one of the most effective ways to reduce stress,” says Shah.
“Also, try to relax your mind, when you start having panicky and anxious thoughts. Just try to focus your eyes on a particular point.
“Look out of the window at a tree or a point on the ceiling and just relax your eyes for a couple of minutes – this, combined with focusing on your breathing, is a simple form of meditation.
“Follow it up with some simple stretches, such as raising your hands above your head.”
Employees who are irritable, short-fused, emotional or angry, and if they’re getting ill regularly.
Shah says: “As a manager, one of the key needs is to be able to manage your own stress. The better equipped you are at dealing with stress, the better you’ll be at helping others.”