Managing Stress
Facts and Figures
- Absence costs British Industry £10.7 billion per year (CBI Absence Survey data)
- A loss of 192 million working days
- 3% working time lost
- Average of 7 days per employee in absence
- Industrial Society survey (2001)- 9 out of 10 workplaces are affected by excessive stress
- Main causes of absence is from stress and back problems
- Stress…
- affects one in 5 employees
- work-related stress cost employers - £370 million and society around £3.75 billion each year
- Stress may lead to absence, reduced productivity, increased turnover, poor staff morale
Stress Relieving Foods
Certain foods can have a stress effect on the body exacerbated by the fast pace of modern life. This can increase acid production which leads to heartburn, stomach cramps and tiredness. To aim for a healthier balance, eat more alkaline- based foods, eat regularly, never skip meals and drink plenty of water.
- Broccoli and green leafy vegetables - high in magnesium which soothes the nervous system
- Banana’s, spinach and parsley contain potassium which helps conduct nerve impulses and keeps the brains neurotransmitters working well
- Potatoes soothe the nervous system and help neutralise body acids.
What is stress?
A Definition
When perceived pressure on an individual exceeds their ability to cope
7 Top tips for managing and avoiding harmful stress
7 tips - to NURTURE yourself each and every day of the week
1. N - NUTRITION (nb UK’s growing weight problem)
- Importance of breakfast - breaking the Fast
- Water - 2 litres a day
- Healthy snacks e.g. fruit, energy oat bars
- Fruit and vegetables - at least 5 a day
- Protein power lunches
- Soothing carbohydrate suppers
- Take time to eat
- Avoid fats, processed food, sugars
2. U - UNDERSTAND CAUSES
- Life events e.g. illness, relationships
- Work pressures e.g. work load, change, insecurity, unrealistic time pressures, deadlines, poor communication
- Juggling work/life balance
- Signs of stress: ‘hurry pattern’, mistakes, missing deadlines, sleep problems, lack of energy, health symptoms, headaches etc
3. R - REALISTIC EXPECTATIONS
- We do not have to be perfect!
- Realistic time management
- Use your ‘best’ times of the day
- Ask yourself what are your key priorities
- Discipline re tasks
- Tackle big projects with ‘bite’ sized chunks
4. T - THINKING
- Negative thoughts may lead to a stress response - beware of your inner voice depleting your energy
- Ask yourself what am I thinking?
- Is my thinking rational, helpful?
- What might be a more helpful thought? Exchange your negative thoughts with positive thinking
When you are worried about a situation think about the last thing you did really well
5. U - UNDER CONTROL
- No one is immune from stress
- However, we all have the resources we need to cope
- Consider changing your thinking, circumstances, physiology
- Remember the 3 choices - to accept, alter or avoid
- What are your personal coping strategies and problem solving solutions
6. R - RELAXATION
- The importance of your hobbies
- Visualisation techniques -imagining successfully completing a task
- Your personal meditation - eg thinking of a beautiful place for a few moments
- ‘Me’ time - every day
- Time for family/friends
- Fresh air and a change of scenery
7. E - EXERCISE/ENVIRONMENT
- Make activity part of every day life (7 out of 10 people do not exercise enough to benefit their health)
- Aim for 30 minutes, moderate activity, most days eg brisk walking, swimming, activity you enjoy
- Some of the popular new activities - yoga, pilates, building strength and flexibility from inside out
- Create a healthy environment - be aware of the space around you, your working area, home office - keep it clear, organised, use plants, natural lighting, to promote clear thoughts and creativity
- Take regular brain breaks - every 45 minutes
Nurture your own health and well-being.
Find out more about our Stress Management 1 day course
To discover just how illumine Training can benefit you or your organisation, please call +44 (0) 1753 866 633 or click here to contact us.
Tags: Harmful stress, Stress definition, Stress Management (Training), Stress relieving foods