Stress Awareness Week 2019

This week is International Stress Awareness Week which is organised by the International Stress Management Association (ISMA).

Stress is defined by the Mental Health Foundation as “the degree to which you feel overwhelmed or unable to cope as a result of pressures that are unmanageable”.

The theme of Stress Awareness Week this year is Resilience, so we decided to ask a few PAVO colleagues what stress looks like to them (be that work-related or personal stress) and the strategies they use to bounce back from a period of stress.

How do you know you are stressed?

• I start organising things and get really “stressy” busy. I tidy in a manic fashion.
• I can’t sleep at night for ruminating. My mind wanders back to the stress. I can’t enjoy any leisure time.
• I start to talk quickly, my speech really speeds up.
• I get anxious. My heartbeat is faster. I’m sometimes short of breath. And my stomach plays up something chronic. At work I’m completely unfocused and rush from one task to another.
• I don’t sleep and I usually find it very easy to sleep.
• I eat more. And some of the stuff that’s not good for me like cake. And I drink more.
• I go into manic mode first and then my sleep’s disturbed. My skin can erupt and I get snappy.
• I can’t think straight. I can’t prioritise.
• I get irritable and snappy.
• I get impatient with people and / or things because I need to get on and deal with whatever’s causing me stress.

What helps you deal with stress?

• Keeping busy. I get more stressed if I overthink things. If I distract myself with busyness I can process things in a more rational fashion.
• I make lists. I can transfer the stress from my head to the paper and it’s parked. I do it for work and home.
• I like to go for a walk by the sea, listen to the waves and feel the sea breeze. I love it.
• I’m mindful that I need to take time out. An alarm bell will ring and I know I need to get out of the stressful situation and deal with it or I know it’s a slippery slope.
• I have a “happiness box” to look through when I’m feeling down. It contains little items that make you happy. It could be anything. A picture of your family. Something in your favourite colour. A poem. A magazine. It doesn’t have to be expensive, but it’s very personal to you.
• I like my guided meditation app. It really helps me sleep - it clears your mind.
• Offloading. You should never go home from work with the worries of the day. 99% of the time that gets rid of any stress before I go home.
• Simply looking out of the window for a moment or popping out for a walk in the beautiful Dolerw Park.
• Being outside. Walking. Exercise. Healthy eating. Time to myself. Essential oils. And saying no.
• Cutting off from what I’m doing and distracting myself with something non work-related for a few minutes.
• Time out. Having a rant and then I’m fine after that.
• Exercise. Fresh air. Dogs.
• I make a decision to get up at 6am and into my routine of yoga and meditation followed by breakfast. I also make my lunch which means I’m not skipping meals or snacking. And I feel more in balance before I even get into work.

Look local

There are many sources of support if you are feeling stressed, and here in Powys you can look locally to find some of them.

Invest in Your Health is a free NHS course delivered over 5 sessions which is designed to provide practical tools and techniques to improve your quality of life and wellbeing. It is a modular course, so once you have completed the first one, Building Better Health, you can choose up to four more, such as Mindfulness, Focusing on the Positive and Follow up & Solution finding. The courses take place at venues around Powys or the sessions can be done via Skype.

Brecon and District Mind is running free Mindfulness taster sessions on 7 & 28 November. “It can be easy to rush through life without stopping to notice much. Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing”.

Open Minds is a new Mid & North Powys group meeting in Llandrindod Wells on the 1st and 3rd Mondays for people experiencing stress, depression or anxiety. Socialising is combined with tips and exercises.

Ponthafren Association in North Powys runs regular Stress Management courses. To find out more and sign up to the next course you can ring 01686 621586.

These are just a few examples of courses and activities running in Powys this Autumn and Winter. To find out more check out the Powys Mental Health website events calendar.

Singing has long been recognised as a way of reducing stress. You can find out about local singing groups and choirs on infoengine, the online services directory for Powys.

Surfing online for stress solutions

There are literally thousands of websites / organisations / services out there with ideas to help you deal with your stress. Some of our favourites:

The Mental Health Foundation’s Stress page - in 2018 Stress was the main theme of Mental Health Awareness Week.

ACAS has a useful page on workplace stress with documents you can download.

The Woodland Trust has a page on the benefits of exercising in nature which can help ease stress.

The National Trust has a beginner’s guide to forest bathing - research shows that two hours of mindful exploration in a forest could lower cortisol (stress hormone) levels.

Read on our blog the Top 10 Tips for Workforce Wellness - the theme of National Stress Awareness Day in 2016.

And if you have any good tips to share with our readers about how to deal with stress, let us know in the comments’ box below.

National Stress Awareness Day 2016

The PAVO mental health team’s way of trying to reduce stress in the workplace – 

“Havin’ A Laugh” whilst promoting the elephant in the room recently.

One of the most popular posts on our blog over the past five years is from the very early days and simply called National Stress Awareness Day. In it we highlighted the sad fact that at that time in 2012 stress levels in the UK had doubled in the past four years, and outlined some of the well-known causes of stress. We also listed the Top 10 Tips for addressing stress, and, given the fact this is one of our most popular ever postings, hope these have proved helpful to many readers over the years.

This year the theme for National Stress Awareness Day – Wednesday 2 November – is Workforce Wellness – Your Prime Investment. The International Stress Management Association, the charity which promotes this national day, has drawn up a new list of tips specifically related to the theme:

1. Start to put yourself first
If you eat and drink healthily, schedule regular physical activity that you enjoy, and manage your time effectively, you’ll be in a better position to help others.

2. Start to prioritise tasks
There are only so many things we can do well during each day,so choose your top 3 most urgent tasks each morning and make them your priority. Reschedule, renegotiate your commitments or delegate – you can make it happen!

3. Start to make time to relax and mentally unwind
Relaxation, breathing and meditation exercises have been proven to be effective in reducing stress and anxiety, they are ideal ways to switch off AND they boost your immune system. Just a few minutes a day will pay huge dividends.

4. Start to empathise with others
There are many different behaviour styles that affect how we communicate with each other. Be aware that different people can perceive your words and actions in a way you didn’t always intend. Take time to listen to others and look for solutions.

5. Start to live life to the full
Bring some fun into your life and spend a few minutes each day appreciating the good things you have in your life. This will help you to see opportunities for growth and learning, even from the most challenging situations.

6. Stop ignoring your needs
Know what is expected of you and what is reasonable. Take short breaks throughout the day and know when and how to say ‘No’ both at work and home.

7. Stop getting distracted
If you’re experiencing too much pressure or just have a lot going on in your life, staying focused isn’t easy. It may help to ask for support from colleagues or friends and prioritise urgent, important and non-urgent tasks.

8. Stop allowing others to make you feel inferior
The key to stress-free living is to accept yourself for exactly who you are today, including past mistakes and things you might not be so proud of. Work on your self-belief and confidence and just go for it!

9. Stop being judgemental
Try to adopt a more flexible thinking style which will improve your mental well-being, whilst reducing unnecessary pressure for both you and those around you. Practice being objective and understanding.

10. Stop avoiding the things you least want to do
We often put off tasks that can become a recipe for worry. Take control and promise yourself a reward when you get it done.

The Royal College of Nursing has also produced an excellent guide: Healthy workplace, healthy you. It is aimed at nursing staff, but much of the information about the signs and symptoms of stress, and tips for reducing and managing stress, are relevant to anyone in the workplace.

Finally, if you are reading this in Autumn 2016, feeling stressed and living in Powys, there are other things you can do to help address the situation. Several courses are just about to start up across the county which are looking at stress, anger management, and positive approaches to managing your life including addressing how stress impacts on day-to-day activities and what you can do to reduce it.

Mid Powys Mind
Stress and Anxiety Management course – Llandrindod Wells, Mid Powys
23 & 30 November, 2 December.

Tel: 01597 824411 for further information.

Pain & Fatigue Management Centre
ACTivate Your Life course – Bronllys Hospital, South Powys
28 November, 5, 12 & 19 December.
The 4 week ACTivate Your Life course was developed by Professor Neil Frude, a Clinical Psychologist with over 40 years’ experience of helping people to learn and practice the core principles of Acceptance, Commitment Therapy or ACT. Tel: 01874 712449 for further information.

Ponthafren Association
Anger Management course – North Powys
The charity is currently drawing up a waiting list of people ready to start a new course in the next few months. Please let staff or volunteers know if you are interested by ringing 01686 621586.

Ystradgynlais Mind
Confidence & Assertiveness course – Ystradgynlais

This 4 weekly course will be starting again in the New Year. Please let staff or volunteers know if you are interested by ringing 01639 841345.

These are just a few examples of courses and activities running in Powys this Autumn and Winter. To find out more check out the Powys Mental Health website events calendar.

Do you have experience of stress in the workplace? And do you have some good tips which you could share with us which may help others? Let us know in the comments box below.

National Stress Awareness Day

Here is an informative article on how do deal with stress from Mental Health Today:

People experiencing stress should share their concerns and seek support, a doctor has said ahead of National Stress Awareness Day (NSAD) on November 7.

Stress levels have doubled in the UK over the past four years, according to a recent survey by AXA Insurance. 

The theme of this year's 14th annual NSAD is 'Defining outcomes for wellbeing at work' but Dr Steve Eccles, from Manchester Mental Health and Social Care Trust, said that any area of a person’s life can be a source of stress.

“People experience stress when the demands that life places on them exceeds their ability or perceived ability to cope,” he said. 

“We all experience stress to varying degrees throughout our lives and generally this isn’t a problem. However, it can become a problem and affect our mental and physical health when it is excessive and/or lasts for prolonged periods of time.

"The possible causes of stress can stem from any aspect of life, whether financial difficulties, worries about health, work-related pressures, or relationship problems.

"It is well known that particular life events that involve great change such as bereavements, getting divorced and moving house are associated with high levels of stress. It is also important to recognise that people may also experience stress due to a build-up of lots of smaller contributory factors."

When people are experiencing stress they may exhibit a range of signs and symptoms including poor concentration, changes in sleep pattern and an increase in smoking, drinking and drug use.

"Unfortunately, once stress develops it can become a vicious cycle in which our ability to cope is further undermined," Dr Eccles added.

"For example, stress can lead to tiredness and increased alcohol use which reduces the ability to cope and thus leads to more stress. The fundamental things to remember are to focus on reducing the things that cause you stress, develop skills to manage stress and ensure you have access to activities or situations where you are able to relax."

Dr Eccles has compiled his top 10 tips for managing stress:

* Organise your life - develop a balanced and structured routine to your day or week that allows time for work, sleep and undertaking activities you enjoy.

* Identify your stressors - allocate time to think about which parts of your life are making you feel stressed. It can help to make a list of the key stressors in your life and identify those that you have some control over. The key is to be specific about what it is that you are finding stressful. The more specific you can be, the more likely you can identify them and make changes.

* Learn to say “no” - being able to say “no” to people and have some control over the demands that are placed on you is invaluable in managing stress. So, before you say “yes” to people, ask yourself “do I want to do it?” and “do I have the time/energy to do it?”

* Improve your diet - ensure that you are eating a balanced diet of three meals a day. Also, make sure you are not drinking too much alcohol (21 units for men and 14 units for women per week).

* Maintain a healthy balance - undertake regular physical activity as this can provide a vent for excessive nervous energy and help you to relax. This doesn’t mean you have to join a gym, as you can incorporate a little more physical activity into your day, such as walking.

* Catch up on your sleep - a common sign that people are stressed is waking during the night or early morning and then lying in bed, worrying about whatever is stressing you. Dealing with your stressors in the daytime should help with this.

* Learn to relax - being able to relax is a skill that requires regular practice. Make space in each day to take regular short breaks. Listening to music, watching TV or reading can be relaxing if you can concentrate. There are many simple relaxation exercises available in books and on the internet that can be used to practice relaxation.

* Get some perspective - when we feel stressed and overwhelmed we tend to underestimate our ability to cope. This leads to feeling even more overwhelmed, meaning more stress. A useful technique can be to take each stressor in turn and think about how a friend might react and deal with the problem.

* Share your concerns - people generally experience less stress if they feel they have the support of other people. An essential buffer against stress is a good support network of family and friends. It can be really helpful to talk to our family and friends about how we are feeling. They may be able to offer practical support and solutions, but their emotional support by offering a friendly ear can be just as valuable.

* Seek professional advice/support - if stress continues for lengthy periods of time it can have a profound effect on a person’s mental and physical health. This can be particularly problematic if a person starts to feel hopeless about their future and feels unable to manage his or her way out of the situation. In these instances, professional help from your GP and wider health services is an essential way forward and the key to managing your recovery.

For more on NSAD visit www.isma.org.uk/national-stress-awareness-day/

Posted 04/11/2012 by richard.hook@pavpub.com