Could you detect Stress? (The silent killer!)

I compiled this document a while back for a friend & thought sharing it was appropriate.

With so many of us exposed to the all too frequent daily stresses & demands of life…how many would honestly be confident recognizing signs of stress…either in ourselves, our work colleagues, friends or family members? Whose responsibility is it anyhow?

Make no mistake about it, stress is a silent killer. However we can all do our bit to reduce the impact; we just need some information, be prepared to be pro-active & communicate effectively with each other. That isn’t really all that difficult a task…is it?

We all love a chat, yet when it really matters…when we may need support; we often throw up a false veil of denial as though being honest is taboo! Why, when someone shows real genuine interest in our well-being do we shun that concern? Do that enough times & people will understandably stop showing concern…then you would be left on your own…possibly regretting an opening opportunity to confide.

While some organisations may have processes & procedures in place, for sure there will be many that don’t. After all, we don’t always readily think we are ill or suffering unduly do we! Additionally, given the migratory nature of work, changing dynamics with more home working etc having a handy reference seems more necessary than ever before.

I have taken the below information from Mind & the NHS web pages in the hope many might find it either of personal reference or as a potential Corporate tool. A simple weekly policy of 2 x 45 mins away from desks/offices at lunchtime would be a great start!

Recognizing signs early, developing in-house/personal daily measures that are easy to implement with minimal cost/burden will no doubt improve morale, performance & help reduce absenteeism. The below isn’t intended as a comprehensive solution… rather as a great starting point.

I hope you find this both of illuminating & beneficial.

What causes stress?

Feelings of stress are normally triggered by things happening in your life which involve:

·        Supporting English sports teams – Only kidding although real possibility

·        being under lots of pressure

·        facing big changes

·        worrying about something (money, relationship, job, abrasive colleagues etc)

·        not having much or any control over the outcome of a situation

·        having responsibilities that you're finding overwhelming

·        not having enough work, activities or change in your life

·        times of uncertainty.

There might be one big thing causing you stress, but stress can also be caused by a build-up of small pressures. This might make it harder for you to identify what's making you feel stressed, or to explain it to other people.

Why do certain things make me feel stressed?

The amount of stress you feel in different situations may depend on many factors such as:

·        your perception of the situation – this might be connected to your past experiences, your self-esteem, & how your thought processes work (for example, if you tend to interpret things positively or negatively)

·        how experienced you are at dealing with that particular type of pressure

·        your emotional resilience to stressful situations

·        the amount of other pressures on you at the time

·        the amount of support you are receiving.

We're all different, so a situation that doesn't bother you at all might cause someone else a lot of stress. For example, if you're feeling confident or usually enjoy public speaking, you might find that giving a speech in front of people feels comfortable & fun. But if you're feeling low or usually prefer not to be the center of attention, this situation might cause you to experience signs of stress.

What are the signs of stress?

We all experience stress differently in different situations. Sometimes you might be able to tell right away when you're feeling under stress, but other times you might keep going without recognizing the signs. Stress can affect you both emotionally & physically, & it can affect the way you behave.

How you might feel

·        irritable, aggressive, impatient or wound up

·        over-burdened

·        anxious, nervous or afraid like your thoughts are racing & you can't switch off

·        unable to enjoy yourself

·        depressed, uninterested in life like you've lost your sense of humor

·        a sense of dread

·        worried about your health

·        neglected or lonely.

·        Some people who experience severe stress can sometimes have suicidal feelings.

How you might behave

·        finding it hard to make decisions

·        constantly worrying

·        avoiding situations that are troubling you

·        snapping at people

·        biting your nails

·        picking at your skin

·        unable to concentrate

·        eating too much or too little

·        smoking or drinking alcohol more than usual

·        restless, like you can't sit still

·        being tearful or crying.

How you might be physically affected

·        shallow breathing or hyperventilating

·        you might have a panic attack

·        muscle tension

·        blurred eyesight or sore eyes

·        problems getting to sleep, staying asleep or having nightmares

·        sexual problems, such as losing interest in sex or being unable to enjoy sex

·        tired all the time

·        grinding your teeth or clenching your jaw

·        headaches

·        chest pains

·        high blood pressure

·        indigestion or heartburn

·        constipation or diarrhoea

·        feeling sick, dizzy or fainting.

10 stress busters

If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.

The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

"In life, there's always a solution to a problem," says Professor Cary Cooper, an occupational health expert at the University of Lancaster.

"Not taking control of the situation & doing nothing will only make your problems worse."

He says the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, & adopting a positive outlook.

These are Professor Cooper's top 10 stress-busting suggestions:

Be active

Exercise won't make your stress disappear, but it will reduce some of the emotional intensity that you're feeling, clearing your thoughts & letting you deal with your problems more calmly.

Get started with regular daily exercise.

Take control

There's a solution to any problem. "If you remain passive, thinking, 'I can't do anything about my problem', your stress will get worse," says Professor Cooper.

"That feeling of loss of control is one of the main causes of stress & lack of well being."

The act of taking control is in itself empowering, & it's a crucial part of finding a solution that satisfies you & not someone else.

Get tips on how to manage your time

Connect with people

A good support network of colleagues, friends & family can ease your work troubles & help you see things in a different way.

"If you don't connect with people, you won't have support to turn to when you need help," says Professor Cooper.

The activities we do with friends help us relax. We often have a good laugh with them, which is an excellent stress reliever.

"Talking things through with a friend will also help you find solutions to your problems," says Professor Cooper.

Have some 'me time'

Here in the UK, we work the longest hours in Europe, meaning we often don't spend enough time doing things we really enjoy.

"We all need to take some time for socializing, relaxation or exercise," says Professor Cooper.

He recommends setting aside a couple of nights a week for some quality "me time" away from work.

"By earmarking those 2 days, it means you won't be tempted to work overtime," he says.

Challenge yourself

Setting yourself goals & challenges, whether at work or outside, such as learning a new language or a new sport, helps build confidence. This will help you deal with stress.

"By continuing to learn, you become more emotionally resilient as a person," says Professor Cooper.

"It arms you with knowledge & makes you want to do things rather than be passive, such as watching TV all the time."

Avoid unhealthy habits

Don't rely on alcohol, smoking & caffeine as your ways of coping.

"Men more than women are likely to do this. We call this avoidance behaviour," says Professor Cooper. "Women are better at seeking support from their social circle."

In the long term, these crutches won't solve your problems. They'll just create new ones.

"It's like putting your head in the sand," says Professor Cooper. "It might provide temporary relief, but it won't make the problems disappear. You need to tackle the cause of your stress."

Help other people

Professor Cooper says evidence shows that people who help others, through activities such as volunteering or community work, become more resilient.

"Helping people who are often in situations worse than yours will help you put your problems into perspective," says Professor Cooper. "The more you give, the more resilient & happy you feel."

If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.

Work smarter, not harder

Working smarter means prioritizing your work, concentrating on the tasks that'll make a real difference.

"Leave the least important tasks to last," says Cooper. "Accept that your in-tray will always be full. Don't expect it to be empty at the end of the day."

Get tips on how to manage your time better

Try to be positive

Look for the positives in life, & things for which you're grateful.

"People don't always appreciate what they have," says Professor Cooper. "Try to be glass half full instead of glass half empty," he says.

Try writing down 3 things that went well, or for which you're grateful, at the end of every day.

Accept the things you can't change

Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over.

"If your company is going under or is making redundancies, for example, there's nothing you can do about it," says Professor Cooper.

"In a situation like that, you need to focus on the things that you can control, such as looking for a new job."

Treatment

Self-treatment:

Self- care steps that may be helpful in some less- serious cases:

·        Exercise daily

·        Maintain a positive attitude

·        Get enough sleep

·        Learn what triggers anxiety & alleviating it

·        Eat well- balanced diets

·        Practice relaxation techniques such as yoga

·        Stop smoking & consumption of caffeinated drinks

See a doctor if you notice:

·        The anxiety is interfering with daily tasks

·        It after a previous history of anxiety

·        The anxiety is accompanied by insomnia

·        Depression is evident

See a doctor immediately if you notice:

·        Suicidal thoughts

·        That you are having a panic attack