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Coping with Stress

Coping with Stress. David Craigie Chartered Occupational Psychologist Registered Coaching Psychologist. Overview. What is stress? What are the symptoms? The causes of stress How to manage stress Stress Prevention Personality Biology Case Study.

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Coping with Stress

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  1. Coping with Stress David Craigie Chartered Occupational Psychologist Registered Coaching Psychologist

  2. Overview • What is stress? • What are the symptoms? • The causes of stress • How to manage stress • Stress Prevention • Personality • Biology • Case Study Image: David Castillo Dominici / FreeDigitalPhotos.net

  3. What is stress? "The adverse reaction people have to excessive pressures or other types of demand placed on them [at work]." Stress is not an illness – it is a state. However, if stress becomes too excessive and prolonged, mental and physical illness may develop. www.hse.gov.uk/stress

  4. Stress Statistics 2011/2012 • 480,000 cases of stress-related illness Worst industries (3 year average): • Human health & Social work • Education • Public administration & Defence Gender & Age: • Women affected more than men • 45-54 years old is highest risk group for men • 35-54 years old is highest risk for women www.hse.gov.uk

  5. What are the symptoms? Symptoms can be classified in the following ways: • Emotional • Physical • Behavioural • Mental (or Cognitive)

  6. Emotional Symptoms • Negative or depressive feelings • Disappointment with yourself • Increased emotional reactions - more tearful or sensitive or aggressive • Loneliness, withdrawn • Mood swings • Loss of motivation, commitment and confidence

  7. Physical Symptoms • Aches and pains • Diarrhoea and constipation • Nausea or dizziness • Chest pains • Loss of sex drive • Frequent colds and illness prone

  8. Changes from your normal behaviour • Changes in eating habits • Increased smoking, drinking or drug taking 'to help me cope' • Mood swings affecting your behaviour • Changes in sleep patterns • Twitchy, nervous behaviour • Changes in attendance such as arriving later or taking more time off

  9. Mental Symptoms • Confusion • Indecision • Can’t concentrate • Poor memory • Paranoia or constant worry

  10. What causes stress? • Demands • Control • Support • Relationships • Role • Change • And our Personality… HSE research findings

  11. How to manage stress? • Should we treat the cause or manage the symptoms? • Can we prevent stress? • What does personality have to do with it?

  12. Treating the Cause – top tip #1 • Be aware of the risk factors • Carry out a “personal risk assessment” • Assess your symptoms (or ask a friend) • Take steps to address potential causes • Remember: good things can be stressful too! • Demands • Control • Support • Relationships • Role • Change

  13. Managing the Symptoms – top tip #2 Symptoms can be categorised as Emotional, Physical, Psychological or Behavioural. • Emotional – talk to someone about it • Physical – diet, exercise, sleep, relaxation • Psychological – learn techniques • Behavioural – find healthy outlets

  14. Stress Prevention They say prevention is better than cure and yet hindsight is a wonderful thing… Stress is like the common cold: • It catches us unawares • It is contagious! • Good habits can minimise risk • Early intervention is important

  15. Personality… individual differences What do these people have in common?

  16. Personality continued… • What stresses you, might not stress me • We are energised in different ways • If we respect race, religion, gender and sexuality, so should we respect personality

  17. It’s not imaginary… it’s biology Our bodies respond to perceived stressful situations by releasing “stress hormones” (e.g. cortisol) to help us prepare for FIGHT or FLIGHT. This is part of the Sympathetic Nervous System. Our REST & DIGEST response is part of the Parasympathetic Nervous System.

  18. Case Study – what advice to give? Andy is a senior manager in his mid-50s. He has a busy job, with difficult job redundancies to deal with. His 20 year old daughter is getting married in a few months and he is in the middle of getting a house extension built. Normally healthy and someone who goes to the gym, he’s down with a heavy cold so has stopped exercising. He has started having a whisky to unwind each night.

  19. Some stress tips for Andy • Recognise that his life is particularly stressful at this time • Help his body recover from the cold: avoid alcohol, take plenty fluids and vitamins and rest as much as possible • Return gradually to exercise when better • Plan (and delegate) activities for the up-coming wedding • Get support at work if possible • Prioritise and time manage as much as possible

  20. Useful Links www.hse.gov.uk www.stepsforstress.org.uk www.moodjuice.scot.nhs.uk www.craigiepartnership.co.uk/business-support/stress-audits www.craigiepartnership.co.uk/cbt-therapy/stress-management

  21. More Information www.edinburghcoachingservices.co.uk www.edinburghpsychologyservices.co.uk Connect with us on: www.businessmattersedinburgh.com

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