Appendix 3

Managing Stress

An Employee’s Guide

Introduction

Teesside University is committed to doing all it can to minimise the stresses of work and to promote the wellbeing of its employees. While recognising that it is not possible to create a totally stress-free existence for everyone, it is important to ensure that all the factors that affect individuals at work are considered.

The aims of this Guide are to:

  • Help with understanding stress and stress related issues;
  • Provide the practical tools, support and guidance to enable effective action to tackle stress;
  • Provide personal strategies for managing stress.
  1. What is stress?

Stress is described as the condition experienced whensomeone perceives that they are unable to meet the demands placed upon them. Stress is something we all experience from time to time and is a perfectly natural human response. What might be stressful for one person may not be for another.

We are really designed to cope with more primitive threats, such as an attack from a predator. This triggers the so-called ‘fight or flight’ response. When we perceive a threat, hormones such as adrenaline and cortisol are released to raise the heart rate, increase alertness and tense the muscles.

Today’s challenges are much more prolonged. If our state of readiness is extended for any length of time, then we may experience those ‘out of control’ feelings that we associate with stress. If this continues without relief, then there is a risk of damage to our physical health through an impaired immune system, muscular pain and raised blood pressure.

We all need pressure in our lives to provide stimulus and motivation. However, stress is the result of an inappropriate level of pressure or overload.

The challenge is to ensure that the level of pressure is at the correct level to maintain interest and enjoyment in all aspects of our lives, and that we have the coping skills to deal with the challenges that modern life presents.

  1. The main causes of stress at work

We all have different work experiences, stress sensitivities, and varied perceptions of excessive pressure, so there is no definitive list of the causes of stress at work. However, research has identified the following aspects of work as those most likely to result in reports of stress:

  • Lack of personal control
  • Prolonged excessive pressure to perform
  • Conflicting demands
  • Continuous threat of aggression/harassment or bullying
  • Ill defined work roles
  • Poor working relationships/poor communication
  • Lack of recognition
  • Job insecurity/changes in the workplace
  • Excessive workload/excessive working hours
  • Monotonous work
  • Difficulty with balancing the demands of home and work
  • Coping with personal / domestic difficulties

It is worth noting that stress might also be the result of the sheer volume of pressures, none of which would be particularly troublesome in itself, rather than a single major event.

  1. The warning signs of stress

Reactions to stressful situations vary. They may be emotional, behavioural or physical. These checklists indicate some of the more common warning signs.

Behavioural signs of stress
  • difficulty getting to sleep
  • increased smoking/alcohol
  • overeating/obsessive dieting
  • moody/withdrawn/lethargy
  • low self esteem
  • accident prone
  • indecisive
/
  • finger or foot tapping/nail biting
  • pacing the floor/irritability
  • excessive concern regarding time i.e. arriving late, going early
  • loss of interest in personal appearance
  • loss of sense of humour
  • panic attacks

Emotional symptoms of stress
  • feeling overwhelmed
  • feeling depressed
  • intolerance of others
  • aggressiveness/anger
  • feeling suspicious
  • fussiness/agitation
/
  • restlessness
  • anxiety
  • despondency
  • loss of concentration and/or memory
  • feelings of panic
  • frequent crying

Physical symptoms of stress
  • headaches
  • dry mouth/throat
  • indigestion/nausea
  • constipation/diarrhoea
  • sudden weight loss/gain
  • ulcers
  • muscle pain/back pain
/
  • high blood pressure/palpitations
  • lack of energy
  • excessive sweating
  • rapid breathing/asthma attacks
  • tightness in the chest
  • frequent colds/flu
  • skin rashes

Of course, all of these symptoms can have causes other than stress.

  1. The long term effects of stress

Most of us recognise and accept that we will encounter stressful experiences from time to time. These are short term encounters and when we can return to circumstances in which we are back in control they are unlikely to do us lasting harm. However, when stress is prolonged the early warning signs described earlier have the potential to produce more lasting damage. Particular concerns are as follows:

Absence from work

People rarely want to be absent from work. It causes problems, presents difficulties for colleagues at work who have to undertake extra work, and can create feelings of isolation in those who are absent. When stress causes sickness absence, the loss of a working routine can add to the feeling of disorientation and may lead to prolonged problems. It can be difficult to anticipate when someone who is absent through stress, will return to work.

Psychological issues

Stress is not in itself a psychological illness. However, prolonged stress may be a factor in the development of conditions such as anxiety, depression or panic attacks. These may be relatively mild and entirely reversible conditions but, if severe, they may be difficult to handle without specialist advice and support.

Physical illness

When stress is experienced over a long period of time it can be a contributory factor in physical illness. This is the result of the ‘fight or flight’ hormones building up over a longer time than was intended. Individuals differ considerably in their physical responses to stress but illness with a potential stress linkage includes stomach problems such as irritable bowel syndrome, musculoskeletal problems such as lower back pain, skin disorders and coronary heart disease.

Damage to relationships

Stress affects our mood and can make us irritable or withdrawn. We can also become obsessed with particular tasks, and neglect important relationships with friends, colleagues and family. In turn, this may reinforce our stress since we depend on such relationships to keep balance and pleasure in our lives.

  1. Two possible ways of managing stress:
  1. Eliminate or modify the cause of the stress.
  1. Change your attitude to the stressor so that it ceases to be a problem.

The following suggestions give approaches to managing the feelings of stress that we all experience from time to time.

Taking time to relax

Taking time out to relax may seem almost difficult, but it is essential. Do something you enjoy, like reading or listening to music. Alternatively, just switch off for a few minutes and breathe slowly and deeply, focus on the breathing and, for the time being, forget about what has to be done.

Prioritising

Sometimes we can be busy but not very productive or effective. Categorise what you have to do into the important things that really deliver results, and other activities that just get in the way, then ensure that the important things are the priorities for attention.

Being realistic

When a person suffers with stress they may find that they have got the pressures of work out of perspective. You can try asking ‘what am I really worrying about?

Balancing life

Work can easily become stressful if one feels there is no escape from it so it is important to have a rounded life by developing outside interests, the aim should be to create a healthy work-life balance.

Keeping as healthy as possible

The ability to handle pressure goes hand in hand with good physical health. Having a balanced diet, not overdoing the use of alcohol and tobacco and taking exercise, such as a brisk walk, every day.

Manage thoughts

Thought management involves taking active and conscious control over negative thoughts. Fear is a perfectly normal reaction and should not get in the way of progress.

  1. If you are suffering with work related stress

People who suffer with stress can display signs such as:

  • absenteeism
  • working long hours
  • missing deadlines
  • drop in productivity
  • conflicts with co-workers
  • resentment over pay
  • inability to take feedback
  • inability to delegate
/
  • frustration/boredom
  • putting difficult jobs off
  • giving excuses
  • feeling unappreciated
  • lack of communication with colleagues
  • taking work home
  • alcohol at lunchtime
  • being disruptive in other ways

Additional advice and support is available from the Occupational Health Adviser, the Equality and Diversity Adviser, Human Resources and the University’s counselling service.

If stress is the result of some aspect of work, please discuss this with your manager to see if the cause of the problem can be addressed. If stress is prolonged, severe or impacting on your work, consider seeking support, via

  • CALM – the online programme available to all staff and which can be accessed at
  • Your GP
  • The University’s Counselling Service (free phone 0800 107 5880)
  • Occupational Health (ext 2213)