Workplace stress; a collective challenge

I love this quote by Frederick Saunders; “Brain cells create ideas. Stress kills brain cells. Stress is not a good idea.” What he “forgets” to add is that “duration of stress” is what matters. All the changes that go on in our bodies when there is perceived danger are geared to protect us.

The adrenaline surge ensures our heart is ready for the required work and the parts of the body that are now “essential” are adequately catered for. Cortisol will help make glucose available to muscles for required movements. If this sugar is not utilized our midsection bears the brunt; potbelly. Then oxytocin the “cuddle hormone” is also in drive zone. This ensures we seek for help.

This illustration summarises stress and duration. Unfortunately I am unable to recall where I heard or read it from to acknowledge appropriately: it does not really matter how heavy a 500ml bottle of water weighs. Or does it? When you hold it for a minute there is absolutely no challenge, holding for an hour may bring on some discomfort but holding this same bottle for a whole day will virtually paralyse you. The same thing happens in stress: bottom-line is “REMEMBER TO PUT THE BOTTLE DOWN”
28TH April is WORLD DAY FOR SAFETY & HEALTH AT WORK and this year the focus is on Stress.
COMMON CAUSES OF STRESS
We react differently to stressful situations. Almost anything can cause stress but we will limit ourselves to just a few:

• Bereavement
• Financial matters
• Lack of time or poor time management
• Job issues
• Illness
• Moving home
• Relationships (including divorce)
• Becoming a parent
• Retirement
• Uncertainty such as waiting for examination or medical results

WHAT HAPPENS WHEN WE ARE STRESSED

As humans we assess situations and when we conclude that we do not have adequate resources to deal with it, we perceive it as stressful and our body will respond by;
• Blood pressure rises
• Breathing becomes more rapid
• Digestive system slows down
• Heart rate (pulse) rises
• Immune system goes down and we are prone to diseases
• Muscle becomes tense
• Lack of sleep
Imagine subjecting your body to all the above for long periods of time.
WORK SPECIFIC STRESS – FACTORS
• DEMANDS – LEARN TO DELEGATE
• RELATIONSHIP –
• INCLUDES HOME-WORK INTERFACE
• CHANGE: WORKLOAD/WORKPACE/WORKSCHEDULE
• DESIGN OF TASK/POOR ORGANISATION
• MANAGEMENT STYLES
• WORKING CONDITIONS/ENVIRONMENT/EQUIPMENT

SAMPLE STRESSORS & ACTIONS
• CO WORKERS NOT HANDLING WORK AS YOU WOULD
• THERE ARE MANY RIGHT WAYS. IT’S THE GOAL THAT MATTERS
• CO WORKERS NOT DONE WHAT YOU NEED WHEN ITS TOO LATE
• ACTUALLY CHECK OFTEN NOT JUST ASKING HOW THINGS ARE. CONTINGENCY PLANS
• LOOMING DEADLINES
• SET PRE-DEADLINES
• ESTABLISH AND KEEP PROJECT MILESTONES
• AVOID PROCRASTINATION

IMPACT OF INAPPROPRIATE STRESS LEVELS AT WORK
1. HIGH LEVELS OF ABSENTEEISM.
2. POOR WORK PERFORMANCE.
3. LOW MORALE.
4. LOW WORKER COMMITMENT.
5. INCREASED FREQUENCY OF ACCIDENTS.
6. INDUSTRIAL RELATIONS DIFFICULTIES
7. POOR RELATIONSHIPS WITH SUPPLIERS & CUSTOMERS
8. DIFFICULTY RETAINING GOOD EMPLOYEES AT ALL LEVELS

These confirm that stress HARMS work and appropriate steps need to be taken to ensure everyone at the workplace is not overwhelmed by stress.


COPING WITH STRESS
I doubt if anyone has all the answers to managing stress all the time. All said and done, exercise and laughter will be competing for the top spot in the management of stress.
Lifestyle Changes
1. Exercise
a. This is a great way to bust stress. Exercise has been proven to have a beneficial effect on our physical and mental state.
2. Laugh often
a. People who learn to laugh even at themselves cope better with pressure
3. Time management
a. Make sure you have personal time each day to organize your life. Learn to delegate and learn to prioritize. As David Allen put it “much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they have started.”
4. Dietary modifications
a. Cut down on alcohol and drugs. If possible avoid them altogether.
b. Cut back on your consumption of coffee and other caffeinated drinks
c. Eat a lot of fruits and vegetables and drink lots of water. Ensure your meals are balanced
5. Prayer
a. Praying helps us cope because we accept that there is a being superior to us who can solve our problems. The Holy Bible tells us “do not be anxious about anything, but in everything by prayer and petition, with thanksgiving, present your request to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians 4:6-7 (NIV)
6. “Unplug”
a. We need to give ourselves a break from the 1001 gadgets we use especially to be in constant touch with the rest of the world. A telephone break for instance will be helpful.
7. Make time to Sleep
a. You cannot cheat nature. Sleep will refresh you.

Adopting Coping Skills
1. Assertiveness
a. Learn to say NO. If you are not in a position to add extra load to your schedule say it upfront.
2. Talk
a. Talk to people you can trust. Express your worries and thoughts. Do not wait till you are overburdened and can no longer cope
3. Breathing
a. Learn to breathe well and do it often. Take deep breaths through your nostrils and exhale through pursed lips.
4. Relaxation techniques
a. Massage, meditation, yoga, aromatherapy and reflexology are a few of the techniques that have been helpful to many people
Seek Professional Help
You may need the help of a Medical Doctor or a Psychologist who will do the necessary tests and use the appropriate techniques or medication to help you scale the hurdle.
The coping advice above can be used not only to minimize or prevent stress but also to manage stress. A word of caution here, the next time you have persistent chest pain do not assume it is from stress till your doctor confirms it.
REMEMBER TO PUT THE BOTTLE DOWN!!
AS ALWAYS LAUGH OFTEN, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Moms’ Health Club
(dressel@healthclubsgh.com)


*Dr Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “Stress is an ignorant state. It believes that everything is an emergency.” –Natalie Goldberg.



References:

1. Work stress and its management – jonien deba, associate professor
2. Tips for managing workplace stress – mary white, SPHR
3. www.ilo.org/safeday
4. www.mayoclinic.com
5. www.webmd.com
6. Beyondthequote.com
7. The Holy Bible