KR HR & TRAINING NEWS ARCHIVES

Our two wonderful new Kickstarters, Rebecca Hannam and Rebecca Owen, have worked hard together on researching and producing an article on Stress Awareness Month, including interviewing colleagues to share tips. Great to talk about mental health as a team. Here is their article… 

WHAT IS STRESS AWARENESS MONTH AND WHY IS IT IMPORTANT FOR EMPLOYERS AND EMPLOYEES TO RECOGNISE?

Since 1992, the month of April has been coined as stress awareness month in order to increase public awareness of the modern stress epidemic. Studies by Mental Health Foundation found 74% of UK adults have felt so stressed they felt overwhelmed or unable to cope over the course of the last year. Employers and employees should make themselves aware of the possible causes, symptoms and advice for coping with stress as stress can affect productivity and quality or work alongside their own wellbeing and health.

“Stress is a feeling of being tense, within yourself. It’s being in a situation you know you will struggle that is challenging.” – Kirsteen P, HR Consultant.

BE AWARE OF SOME POSSIBLE CAUSES OF STRESS

Being under lots of pressure: Having loads of expectations to meet or too many responsibilities to wrap your head around can heavily weigh anyone down. Employers should be aware of having realistic expectations for employees’ ability to meet deadlines and have open communication about work expectations. Equally, employees should acknowledge their own limitations in regards to work as to not overload themselves with responsibilities and be willing to vocalise any concerns that they may hold in order something can be done in regards to managing the pressures upon them.  

Facing big changes: Large changes can completely derail someone’s life. Whether it be taking a new position in a company or moving houses, large changes to the routine of a person’s life can cause long term stress. Companies should be aware that changes in both a personal or professional setting can cause their employees to temporarily waiver in their performance or enthusiasm, but that proper preparation and support can prevent long term effects.

Not having much or any control over the outcome of a situation: Feelings of a lack of control can create uncertainty and lead to building stress about the future. For example, sudden administrative decisions can uproot an employee’s pace if they are not aware of it before hand. 

Not having enough work or activities: Alternatively, having no guidance can create stress as personnel may feel themselves lost within a mass of decisions with no clue of how to proceed. They can worry about possible consequences of their decisions, preventing them from taking action and prolonging their anxiety.

INDICATION OF STRESS

Emotional consequences: People under stress can suffer emotional distress. Fluctuation in emotions is a common symptom of stress along with experienced heightened emotions of Irritation, nervousness and dread.  Feeling stressed can also result in feeling neglected and isolated which can make it difficult for other to reach out for necessary help. Stress can also cause personnel to lose enthusiasm or enjoyment with everyday life and, with prolonged stress, can lead to an increased risk of mental health issues. Emotional consequences can be distressing and hard to navigate but can be managed by working to reduce stress.

Behavioural changes: Stress can induce a number of behavioural changes. Avoiding troubling situations and weariness of making decisions can typify someone suffering from stress. Adversely, personnel could become aggressive and uncooperative when under lots of pressure. Fidgeting, picking at skin or biting nails can also be physical reactions to stress. Larger scale impacts of stress can also include changes in sleeping routine and diet, sleeping less or more, irregular eating or loss of appetite. Behavioural changes can sometimes be the most noticeable changes resulting from stress as you are more likely to be aware of them.

Physical indicators: Stress can affect your physicality and health, so it can be beneficial to know what to look out for. Immediate stressed behaviours can include shallow breathing, grinding teeth, blurred vision and sore eyes and stiff muscles. Wider health impacts of stress can include feeling dizzy and fainting, prolonged headaches, high blood pressure, heart burn and indigestion, constipation or diarrhoea, troubles falling asleep and consequential tiredness or suffering from panic attacks. Physical indicators can be a large clue that you are not managing your own stress well and by paying attention to changes in physicality you could notice possible evidence of stress you otherwise overlooked.

“When I experience stress I get a rush of thoughts which are very hard to separate. I sometimes feel sick to my stomach at the feeling of pressure being too high.” – Rebecca H, Business Assistant.

LINKS BETWEEN MENTAL HEALTH DISORDERS AND STRESS

When stress becomes overwhelming and prolonged, the risks for mental health problems and medical problems increase. Long-term stress increases the risk of mental health problems such as anxiety and depression. Stress can induce anxiety which can induce a “fight or flight” response. The term “fight or flight” represents the choices that our ancient ancestors had when faced with danger in their environment. They could fight or flee in either case, the psychological and psychological response to stress prepares the body to react to the danger.

METHODS FOR MANAGING STRESS 

“Getting outdoors is my go-to solution when I’m feeling stressed. Whether it’s having a cup of tea in the garden, or getting out for a run or a walk, being outside and noticing the changes in nature around me really helps me to unwind.” – Kathryn R, Director.

Gain back control: organise your workload into manageable task and create a list. Start with tasks you see as the most urgent, such as those with a near deadline, and begin making your way down the list one by one. This will help you visualise what you have successfully achieved and what has yet to be done. By taking back control of your time management, you may come to realise that all those tasks you were worrying are able to be completed when you allow yourself time to work from one to another.

Speaking with family/friends/colleagues: having a support network to discuss what is troubling you can relieve anxiety. Whether it be with a trusted colleague or a close friend or family member, an open ear can make the biggest difference during stressful times. Support networks can also provide solutions, such as distributing work evenly if a team member is feeling overwhelmed or professional help if stress becomes too much.

Diet changes: Magnesium Rich Foods help with stress. Helping with brain functions that reduce stress and anxiety, Magnesium rich foods such as green leafy vegetables such as spinach, wholegrain bread, brown rice, almonds, cashews, sesame and sunflower seeds help to regulate the pituitary and adrenal gland. These glands are responsible for triggering your response to stress.

Regular exercise: whether a light jog or an intensive workout, having regular exercise as part of your routine helps to regulate hormones and endorphins which elevate your mood. Additionally, creating a routine for yourself to follow gives you control while also having a reliable period of time where you detach from your other priorities, allowing your mind to rest from worrying.

New hobbies: separating your relaxation time and work life is a great form of stress reduction. Taking up a hobby completely separate from your line of work acts as a detraction from the pressures that are causing your anxiety. You could take up a sport or an artistic endeavour; anything that peaks your interest is worth trying.

There are specific techniques that have been shown to help reduce stress when it begins to overwhelm you, able to be used in real time throughout your day. Here are five techniques:

BREATH FOCUS

1. Sit in a comfortable position.

2. Bring your attention from your worries and to your breathing, focusing on the difference of short and deep breaths.

3. Place one hand below your belly button, keeping your belly relaxed, and notice how it rises with each inhale and falls with each exhale. Some may find it easier to focus a calming image or phrases in their mind.

4. Practice your deep breathing for a few minutes, imagining your anxiety exited with every exhale.

BODY SCAN

1. Combining the steps for breathe focus, focus on your toes.

2. Test if you feel any tension or pain, acknowledge any stressful thoughts and feeling and slowly breath though it.

3. Imagine the tension you feel leaving your body in your next exhale. Slowly breath out as you relax your body. 

4. Repeat steps 1-3, moving on and working your way up your body from body part when ready.

GUIDED IMAGERY

A relaxation technique that involves visualizing positive, peaceful settings like a beautiful beach or a peaceful meadow. 

1. Close your eyes and begin to imagine your chosen scene.

2. Focus on the sounds you would hear – would there be waves crashing or leaves rustling?

3. Concentrate on sensations under your hands of feet – is there solid ground or shifting sands?

4. Envision a path in your image and begin to follow it, concentrating on the senses around you.

5. Practice your guided imagery for several minutes and once finished, count to three and open your eyes.

(Different scripted scenes can be found online such as on YouTube for more specific guidance.)

MINDFUL MEDITATION

A mental training practice that teaches you to slow down racing thoughts, let go negativity and calm both your mind and body. This is something that doesn’t require props or preparation for.

Throughout your day, take five minutes every so often to focus on exact what you are doing. Focus on items in your hand, the way you are breathing, the feel beneath your feet. Ground yourself into the here and now and be aware of your current thoughts, repeating positive phrases and thoughts such as “I am in control” and “I can manage this task”.

“The technique I personally use are the five senses – touch, smell, taste, see and listen – it helps me distract myself from whatever I’m stressing about. Also, I find sometimes a bubble bath or cosy evening I have planned can help me de-stress.” – Rebecca O, Business Assistant.

REFERENCES:

(Causes of stress | Mind)

(Stress Awareness Month 2021 – The Stress Management Society)

(Magnesium for Anxiety: How You Can Fight Anxiety and Feel Better (healthline.com))

(10 Breathing Exercises to Try: For Stress, Training & Lung Capacity (healthline.com))

(How To Practice Mindfulness Meditation – Mindful)

Written by Rebecca H

Research by Rebecca O and Rebecca H

Interviews by Rebecca O and Rebecca H