Stress Management for Individuals
No one can ever be in control of all the causes of stress in their life. But through self awareness and personal development, we can learn to manage pressure more effectively and reduce the risk of harmful stress.
On this page you will find the following information on work related stress:
Please use the link under Further Information (right hand side) to find out about what is available to support you
Prevention of Work-related Stress
Stress can be prevented if you:
- talk to managers about your job and demands, ensuring that you are clear about your role and expectations
- prioritise your work load and manage your time effectively
- match your workload and pace to your abilities and training. Inform your manager if you are overloaded and ask for support
- ensure good communication with your colleagues and manager
- take initiative regarding your developmental needs and make use of training, support, and resources available
- support colleagues by providing appropriate information and sharing knowledge and resources
- ensure bullying and harassment is not tolerated
Other things that can help prevent and alleviate stress in your daily routine includes:
Rest, breaks and relaxation
Make time for lunch breaks away from the work environment. For instance you could go for a short walk or visit the staff common room. If pressures are becoming too great, a short rest break will energize you, making you fitter to face the rest of the task.
Healthy diet
Well nourished bodies are better prepared for stress, so try to have breakfast and keep your energy up with balanced meals throughout the day. Also cutting back on stimulants like caffeine and sugar and depressants like alcohol and nicotine will keep your blood sugar levels constant and help you to avoid mood swings.
Physical activity
Physical activity is an important means of reducing stress levels and preventing some of its damaging effects on the body. This does not have to be a formal exercise sessions, for instance it could be a brief walk or using the stairs instead of the lift. Exercise uses up the adrenaline and other hormones which the body produces under stress, and relaxes the muscles. The current recommendation is for at least 30 minutes of moderate intensity physical activity about 5 days a week.
Positive thinking
Try to adopt an outlook on life that stops you seeing external events as determining your happiness. Instead, see your thoughts as the determiner of your happiness. It takes practice, but if you can do this you’ll reduce the negative tension that leads to much of the stress in your life.
Causes of Work-related Stress
Stress can also be caused or increased when:
- You feel you lack the skills to do your work properly
- There is conflict or ambiguity in your role
- You have little control over work or involvement in decision making
- Difficult interpersonal relationships or conflicts are experienced at work
- Conflicting demands at work and home exist with little practical support
- Your job does not match your expectations of the role, or conflicts with your personal values
Symptoms of work-related Stress
Stress produces a range of signs and symptoms, the following is not an exhaustive list of the symptoms of stress but if you feel that your attitudes or behaviour is changing due a situation at work , this may indicate stress and a need to seek further advice and support.
| Physical symptoms | Behavioural symptoms | Emotional symptoms |
|---|---|---|
| Headaches | absenteeism | anxiety |
| Fatigue | increased smoking/alcohol use | irritability |
| Aching muscles | loss/increased appetite | low self-esteem |
| Palpitations | indecision | poor sleep |
| High blood pressure | lack of concentration | depression |
| Indigestion and nausea | erratic moods | withdrawal from colleagues |
Stress: dealing with it
- The first aspect of dealing with stress is recognising that it is occurring
- Identify the causes
- Talk to people who can help especially your manager as there are different things they can do to support you at work. For more information on the support services available to University staff, see link at the bottom of the page. This Stress-Help flowchart also provides more information on how to seek help and support for work-related stress.
- In support of the University's Stress Management Policy, Learning and Development provides a range of courses to assist individuals to successfully cope with the demands and pressures of work with home life. The following courses may be helpful for individual stress management.
- If you need furtherr help and support you have access to the University's Counselling services or can self-refer to Occupational Health.
Assertiveness Communication Skills: focuses on communication, conflict management and control.
Exploring your work self: Myers Briggs Workshop: understand how your personality and working style can contribute to team work and effective work relationships.
Stress Management for Individuals: how to manage your own stress levels.
Springboard Development Programme: developed by women for women to develop individual potential, build on strengths and increase self-confidence.
Relaxation session: learning relaxation techniques that can help reduce the symptoms of stress.
- Other useful activities available at the University include:
Complementary therapy sessions: Shiatsu, reflexology and massage services are provided by external practitioners at the Colchester and Southend campuses.
A wide range of recreational and sporting activities as well as relaxation courses such as Piloga, Tai chi and Yoga are also provided by the Sports centre.
Further information about services and activities to help you deal with stress can be found at: Support services available to staff