Psyhological & Psychosocial Hazards in the Workplace

www.safetygoodwe.com

Chapter : Stress Management

Stress Management :- Taking Action On Workplace Stress

www.safetygoodwe.com

Chapter:- Stress Management

Taking Action On Workplace Stress

Some stress can be motivational but constant feelings of pressure, worry, or tension at work can have a profound effect on our physical and mental health, and the performance of organisation.

Psychosocial Stress 

Workplace factors that have the potential to cause psychological or physical harm if not adequately eliminated or controlled

Organisation of work: Production Pressure; Lack of role calarity; Poor change management; Insufficient staffing.

Management: Poor communication and leadership; Work life inbalance; Inattention to workers needs and Addressing unacceptable behaviour.

Job design: Work demands; Little to no workers control; Lack of resources.

Outside factors: Financial; Family; Health; Community can also impact workers.

Use a framework such as the national standards for psychological  health and safety in the workplace 

• Outline a systematic approach to develop and sustain a psychologically healthy and safe workplace.
• Focuses on psychological harm prevention and mental health promotion.
• Intended for organization and business groups of all sizes.
• Voluntary standards- not legistated nor a regulation.

Ask the STANDARDS 

• Get senior leadership on board on board, involve ker stakeholders, and identify a champion to help advance activities.
• Develop a policy statement and identify gaps around psychological health and safety  
• Analyze result and pick the key issues.
• Implement controls to reduce the risk of psychological harms.
• Evaluate and decide whether to continue the current course of action or explore new initiatives.

What employers can do

• Prevent stress at the source with job design and work practies.
• Create an organizational culture that values worker input (planning,policymaking and setting goals)
• Provide leadership training for managers and supervisor and ensure they support the organizations values.
• Balance job demands with workers capabilities and resources.
• Foster oppurtunties for skill development, personal growth, and social interaction.
• Provide access to personal health resources. Such as an employee assistance program and benefits,to help workers manage stress. 

What employees can do

• Seek help when needed and check to see what personal health resources are avaliable.
• Participate in planning with your manager to balance workload and demands.
• Find a hobby or activity that helps you relax,then do it regularly.
• Share your feelings with someone you trust or in a journal.
• Develop healthy habits such as regular exercise and sleep, and a balanced diet.
• Get to know your stress triggers and ehat makes you happy. Acknowledge what you can and canot change about yourself.

Stress Management :- Managing Stress and Anxiety in the Workplace

www.safetygoodwe.com

Chapter:- Stress Management

Managing Stress and Anxiety in the Workplace

The simple act of living is often stressful. Even happy times--from putting on a party or getting ready to go out, to big events like getting married can bring on bouts of stress and anxiety. While these feelings can be particularly overwhelming at work, keep in mind that you hold the key to managing stress and anxiety not only at work, but in all areas of your life. When you make self-care a priority, you take control of your life.

When you look at managing stress and anxiety from the view of taking care of yourself, it shifts the emphasis back to you--where it should rightly be. You have the power to make good choices, such as eating a healthy diet, exercising regularly, and getting enough sleep, so that you feel well and healthy. It is tempting when stress hits to turn to alcohol, drugs, sugar, or junk food to help yourself cope, but this often makes the situation worse. Focusing on yourself and your own personal needs not only reduces stress, but can help you to keep chronic illnesses, such as high blood pressure and heart disease, at bay. 

Here are some methods that employees can implement at and outside of the workplace to help practice self-care and reduce stress.

1: Begin self-care at home

Make sure you get enough sleep. The actual amount differs from person to person, so pay attention to how much sleep you need to feel rested. Research suggests that it is a good idea to avoid screens (phones, tablets, and laptops), difficult or emotional reading, and vigorous exercise before bed, but everyone is different and if you need the TV to fall asleep, that's fine as long as it isn't a disruption. If you are having serious sleep problems, consult a professional.

Before you leave for work, give yourself time to prepare nutritional and balanced snacks and a healthy lunch. Worrying about what to eat can cause stress and anxiety. You are less likely to hit the vending machines or fast food places if you come to work prepared.

2: While at work, be mindful of your physical environment

Take some time to figure out what you need in order to create a space that is conducive to a nice working environment. If your company allows it, personalize your work area with items that are meaningful to you, such as favorite artwork, photos, or plants.

Arrange furniture in a way that makes you comfortable and allows for easy access to files or reference materials that you use frequently. Place items that you need to do your job, such as pens, note pads or staplers, within easy reach. This cuts down on those little frustrations and annoyances that can build up into stress over time.

Some companies don't allow you to rearrange furniture or decorate your work space. If this is the case, at least keep ergonomics in mind. Maintaining the correct physical alignment throughout the day--head over shoulders, waist, and hips—will reduce stress on your back. Adjust your chair for good lumbar support and add small pillows if you need them. Paying attention to how your body feels in the work environment can go a long way to helping reduce stress and anxiety.

3: Take breaks 

Even with perfect posture, sitting for too long a time isn't good. Get up and walk around or stretch every half hour or so to keep the blood moving. Even if you exercise regularly, prolonged sitting is not good for the heart, so build activity into your work day. Get up and make copies, refill office supplies, or visit the water cooler. Rather than emailing a co-worker, get up and walk over to personally interact.

Movement is important for reducing stress and anxiety, but so is stillness. Don't underestimate the power of closing your eyes and breathing. Deep breathing increases the oxygen in the blood, improves mental clarity, relaxes muscles, and lowers blood pressure. Slowly inhale on a count of four, hold for a count of eight, and exhale for a count of four. A few minutes of deep breathing will clear the mind and help you refocus your energy.

4: Lighten up on caffeine

A trip to the coffee pot can be a good way to take a break from sitting at the computer, but consuming too much caffeine comes with its own issues. While research suggests some therapeutic effect from moderate coffee intake, caffeine is a stimulant and can be addictive. Excessive consumption is also linked to many chronic conditions, such as high blood pressure and headaches. Moderation is the key here. If you are experiencing the jitters, try cutting down on the number of cups you drink a day or changing to decaffeinated coffee or herbal tea. Adding sugar to your cup can affect your energy level and bring on that afternoon crash, so it is a good idea to limit sweeteners, too.

5: Frame your work relationships in a positive light

Whatever steps you choose to take to manage workplace stress and anxiety, your attitude makes a big difference. A positive outlook on life and work can reduce stress across the board and you always have a choice to view a situation in a positive or negative light. Yet even with a positive attitude, conflicts will still arise. When this happens, don't respond immediately; take a few deep breaths and calm down. If you are feeling overwhelmed, changing your physical environment, such as taking a walk or going to the gym, can help. Once you have calmed down, process what happened and try to understand the other person’s perspective. See it through their eyes. Acknowledge your feelings as valid and see their feelings' validity, as well.

6: Take time off

No matter how positive your outlook, stepping away from the job from time to time is important. Many people are reluctant to take time off and are afraid that it will make them appear less dedicated to their work, but people who take vacations come back relaxed and are more productive. Taking a break to do something you enjoy can give you new perspective and energy.

A break doesn't have to be a trip to the Bahamas to be effective. Taking short breaks during the work day helps you come back more refreshed and awake. Go outside and walk to a restaurant instead of eating lunch at your desk. Volunteer to make a delivery to a branch office, or take a bit of personal time and run errands. Taking a few minutes away from work can also help you fight off illnesses that can lead to work backups and more stress.

7: Take part in company sponsored wellness events

Exercise is a great way to reduce stress and anxiety, and many companies offer programs and incentives to help you develop and maintain a healthy lifestyle. Check with human resources and see if your employer has company-wide fitness, exercise, or weight-loss challenges. There may be a meditation room or yoga classes at lunch time or after work. If your company doesn't offer these programs, consider starting some yourself. They are very popular right now, and some employers offer rewards for this kind of initiative, such as discounts on insurance premiums or increases in coverage.

8: Be Creative

What you do in your free time can have an important effect on the amount of stress in your life. Hobbies and classes can help you relax during your down time and make you more effective at work. Pick up hobbies that inspire you, such as drawing and painting, photography, ceramics, or music. Classes involving movement like dance, yoga, meditation, or tai chi contribute to better mental and physical health by strengthening mind, body, and spirit. When you feel relaxed and balanced, it helps reduce overall stress both at home and in the workplace.

It’s impossible to avoid stress completely, but by listening to your body's needs you can create a more positive working environment. By paying attention to diet and exercise, taking breaks, and including creative outlets, you can keep stress and anxiety from taking over your workplace.

Stress Management :- Stress and Controlling Steps

www.safetygoodwe.com

Chapter:- Stress Management

 

Stress and Controlling Steps

 

Stress – Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous.

Stress is your body's reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline. But when stress lasts for a long time, it may harm your health.

Many of us are faced with it every day, but we might not know how to deal with it. It is important to learn how to handle stress because it can affect our performance and relationships in our work and home. 

• At work, stress can lead to distraction and cause an unfortunate accident. 
• At home, stress can put a strain on family relationships.

Stress usually occurs when there are changes in our lives and we feel that we don’t have enough resources to deal with those changes and demands. 

Which of the following do you think causes stress; getting married, winning a lottery, having an argument or having a car accident? It is all of them. 

Stress can occur not only from negative life experiences, but also from positive ones. People react and deal with stress differently, but common stress symptoms include upset stomach, fatigue, tight neck muscles, irritability and headaches. Some people react to stress by eating or drinking too much, losing sleep or smoking cigarettes. Stress may also make you susceptible to illness, including the common cold, ulcers and some cancers.

The step to managing stress is to identify your ‘stressors’; those things that are making you react. Stressors may not only be events that cause you to feel sad, frightened, anxious or happy. You can cause stress through your thoughts, feelings and expectations. Look at the list below. Which causes you stress? Can you think of other stressors?

• Not enough time
• Unexpected change
• Family problems
• Extra responsibility
• Personality clashes
• Money problems

Everyone has to deal with life’s problems. A key to dealing with the big and little everyday stressors is coping with stress in a positive way.

1. Acceptance – Many of us worry about things we have no control over. For example, a family illness, a change of work site or a failure of equipment at work. One way to manage stress is to accept when things are beyond your control. It may be helpful to think positive thoughts such as, “It’s a learning experience”, or “Someday, I ‘ll laugh about this”.

2. Attitude - Try to focus on the positive side of situations. Ask yourself, “What good can come out of this?””What can I learn from this situation?” and “How can I handle this better when it comes up again?”. Solutions come easier when you focus on the positive and your stress level will be reduced.

Stress Management :- Tips To Reduce Stress

www.safetygoodwe.com

Chapter:- Stress Management

TIPS TO REDUCE STRESS

1. Starting your day; Before you begin your day, take a few minutes to meditate.(sit down, read a short verse or daily meditation book, close your eyes and concentrate on breathing, listen to the sounds of nature or take a slow quiet walk)
2. Schedule breaks; These do not have to be long –just a short walk to the water cooler, rest room or step outside. By doing light stretches at your desk or a few deep breaths – can keep stress to a minimum. 
3. Don’t skip lunch; Make lunch a pleasant experience with a friend. Try not to stay at your desk and work during lunch time.
4. Prioritize; Make a list of the most important items you need to accomplish for that day. This can help you focus on where to concentrate your time and energy.
5. A little praise goes a long way; recognize the good in people and tell them. Don’t waste your energy on the negative.
6. Learn to forgive yourself once a day; If you are wrong, say so. Let others and yourself know you are a human. This can help you and people around you improve morale and performance.
7. Take on one physical activity daily for enjoyment; This is a great way to work off tension and enjoy part of the day.
   
8. Smile and laugh everyday; Every day should be blessed with smiles and laughter.
9. Talk with your support system; Include friends and loved ones to help with your emotional well being. Talking helps to offer new and different insight and options.
10. Check your pessimism at the door; How much negativism do you bring to the work site ? If every employee brings some each day, look how much we feed on each other.
11. Think before reacting; What you say is important; Ask yourself; Is it worth being frustrated and responding negatively? Will this behavior enhance my relationship with co-workers or create more problems? A month from now, is this really going to matter?
12. Attend to rest and sleep; Prepare yourself for bedtime – stop the activities or chores, sit a minute, read, listen to music, close your eyes and focus on your breathing, lie down and stop thinking for a few minutes.
13. Listen to yourself; Do you talk to yourself in a negative or positive way? How much energy do you use in a day to encourage yourself, compliment your strengths, and support your positive beliefs?
14. Anticipate changes; we live and work in an environment of constant change. Try to adopt and prepare yourself for changes. This can relieve the stress of always trying to adjust once the change has happened.
15. Take a little time to daydream; this can help with relaxation, resupply your energy level and add to your creative ideas.
16. Look at your life outside work; there really is more to life than work. Find the areas of activities you enjoy. Develop a healthy balance between work and play.
17. Remember to have some fun each day; each day does not need to be filled serious thoughts, words, and behaviors. Make sure you can identify five minutes of your twenty-four hour day that you had some fun.
18. Take one day at a time; TODAY IS THE MOST IMPORTANT DAY OF YOUR LIFE !
19. Remember H.A.L.T.S ; Don’t get yourself too HUNGRY, ANGRY, LONELY, TIRED, SERIOUS !

Stress Management :- Managing Stress at Work

www.safetygoodwe.com

Chapter:- Stress Management

 

Managing Stress at Work

You can't eliminate the stress your employees bring to work, but you can identify and eliminate organizational stressors. And you can provide tools and information to help workers manage their stress on their own.

Stress management expert is a firm believer in the power of incremental steps when trying to manage stress on the job and at home. Here are some ideas recommends that you can use for a safety meeting on stress management:

1. Prioritize, streamline, delegate, and discard. When facing a task, ask if it's really necessary to do today, if there's an easier way to do it, or who might be able to help.
2. Break it up. Take 2- to 3-minute breaks every hour throughout the workday. It also urges employees to "commit to doing one fun thing every single day without exception." Laugh, play a game, or cook a meal, as long as it's enjoyable.
3. Make time. Build time into your schedule for creative expression, healthy eating, moderate daily exercise, time with friends, and time in nature.
4. Be on time. "Last minute equals high risk". Running late creates stress in us as well as in others. Build in cushion time between appointments to allow for traffic and the unexpected. 
5. Send negativity flying. If a co-worker is on the warpath, visualize an airplane with an advertising banner over that person's head. Imagine each negative word floating up into the banner, flying by and out of view. "Getting out of the line of fire can defuse a tense moment and preclude anxiety and stress" explains
6. Relax and watch what happens. Do mini-meditations or mindful breathing while you're shifting between tasks or in line at the cafeteria. Getting a message, rocking a baby, rebuilding an engine, or playing an active sport can also produce a meditative state of relaxation.
7. Get essential nutrients. Go beyond vitamins and begin to think about daylight and laughter as essential daily nutrients. Get outside and take in some fresh air, even if it's just 10 minutes on a wintry day.
8. Consider what you're consuming. Rethink the role played by sugar, caffeine, and alcohol in your life. These can increase stress levels.
9. Watch your words. Negative internal chatter and self-recrimination are distracting and demoralizing. Never say anything to yourself that you wouldn't say to your best friend.
10. Be kind. Do something kind for a different co-worker every day. Then points to the "cumulative, positive transformation that takes place when it becomes second nature to create joy and reduce stress for others."
11. Sleep on it. Sleep deprivation is threatening to become an epidemic, and stress is a major culprit. Try to get restful, restorative sleep every day, and watch your stress level decline.