Introduction

Introduction
This booklet has been developed to assist staff in gaining a life-work
balance. You will first learn of the causes of stress and the types of
physical and emotional symptoms that can develop over time. Some, or
many of these signs and symptoms may be familiar to you. This guide
offers you a selection of stress-reducing tips and techniques that you can
employ into your life from today.
However, if you feel that you are particularly vulnerable because of your
current working circumstances it is important that you discuss this with
your line manager. ointly you can look at the way your work is organised
and see if there are ways to relieve the pressures so they do not become
e!cessive. There may be a number of problems relating to your work that
can lead to stress and the best time to talk about this would be during
your "#" sessions with your line managers.
$dditionally, the %mployee $ssistance &rogramme '%$&( is a professional
counselling service that is provided for you to privately talk about any
problems you may have. Their e!perienced team of qualified counsellors
are available to talk at any time of the day or night about any personal or
work related issue you may have that is causing you stress. Have a look at
Save the )hildren*s intranet site for their full list of their services and
contact details.
+or any other health and safety information or guidance, you can contact
the Health and Safety $dvisor in the ,isk -anagement Section on
phone# ./. 00"1 /./1.
What is stress?
What is stress?
Stress is the adverse reaction people have to e!cessive pressure. 2t isn*t
a disease. 3ut if stress is intense and goes on for some time, it can lead
to mental and physical ill health.
Stress at work is too much pressure that makes you feel tense, nervous,
an!ious or upset. +or e!ample, if you face many deadlines, you be under a
lot of pressure.
2ts tension you e!perience when you*re e!posed to people or situations
that threaten, irritate or even e!cite you.
Many work situations involve pressure its a fact of life!
&ressure can be positive
4 Some pressure is good for you as it often improves performance. 2t can
spur you on to solve a difficult problem, or challenge you to go the e!tra
distance to achieve a goal.
Stress is negative.
- Too much pressure leads to stress. Stress can make you feel tired,
angry, frustrated and depressed. 5nrelieved stress can lead to emotional
problems and physical illness.
You can prevent and manage stress.
- You can control the effects of too much pressure and avoid stress by
understanding how stress affects your mind and body.
Who is affected by stress at work?
Who is affected by stress at work?
6e*re all vulnerable to stress, depending on the pressure we*re under at
any given time# even people who are usually very hardy. Stress can affect
anyone, for many of the following different reasons#

1. Your ersonality
&eople who are e!tremely competitive, perfectionist, ambitious or
impatient may be especially prone to the effects of stress.
!. "he kind of work you do
Some types of 7ob and work situations are more stressful than others.
#. $han%es in your life
8ivorce, a death in the family, moving house, legal problems, and even
happy events such as a marriage or a promotion can make you feel
more stressed.
&. 'ther (actors
Your age, health financial situation and satisfaction with life in general
all affect how you react to too much pressure.
"he $auses of )tress
"he $auses of )tress
There are many reasons why people feel stress at work. )ommon causes
include aspects of your working conditions such as the following#
Your work environ*ent#
&oor lighting, noise, uncomfortable temperatures, long working hours.
Work de*ands
&ressure to meet deadlines or production quotas, workloads that are
too heavy 'or too light( and tasks that are too complicated 'or too
simple( can create stress. %!pectations placed on you can cause stress,
especially if they are unrealistic.
"he people around you
Your relationships with you manager or supervisor, colleagues,
volunteers and young people can be a source of strength but can also
lead to stress.
+ob e,pectations
Your 7ob or career e!pectations 4 in terms of pay, status, 7ob security
or promotion 4 can cause stress.
)tress can affect your life and work in
)tress can affect your life and work in
the followin% ways-
the followin% ways-
Health problems
The immediate effects of stress include increased
heart rate, di99iness, sweating, nausea, headaches
and difficulty sleeping. :ong term stress can lead to
heart disease, high blood pressure and poor health in
general.
$ccidents
&eople under stress are more likely to have accidents
caused by errors in 7udgement. 2f you are not thinking
clearly, or if your mind is on other things, you could
be more likely to make mistakes or mis7udge
situations.
:oss of
&roductivity
Stress affects how well you do your 7ob. 2t can rob
you of energy and make you feel tired and apathetic
'not interested in anything.( Stress can affect your
concentration and make you less effective at work.
You are more likely to be ill and to miss valuable work
time.
%motional
problems
Stress affects how and what you feel. 2t can cause a
normally good-natured person to become irritable and
depressed. 2t can damage relationships with others.
Stress can also lead to severe depression and other
emotional problems.
.y takin% steps to rela,/ you can avoid
serious proble*s that result fro* too
*uch stress.
0now the )y*pto*s of )tress-
0now the )y*pto*s of )tress-
hysical )i%ns include- 1*otional si%ns include-
- Tiredness
- Headaches
- 8i99iness
- $n upset stomach
- Sleep problems
- 3ackache
- $ dry mouth and throat
- Shortness or breath
- -uscle tension
- ;ervousness
- $ change in appetite
- Skin rashes
- $llergies
- 2rritability
- Tearfulness
- 8epression
- $n!iety and nervousness
- :oss of self esteem and
confidence
- +eeling helpless
- 6ithdrawing from friends
and relatives
- ;ot being able to en7oy
life
- :oss of concentration
)tress can also affect personal behaviour/ leadin% to an inability to
deal cal*ly with situations/ too *uch s*okin% or alcohol and dru%
*isuse.
;3. <eep in mind that these signs and symptoms may have causes other
than stress 4 check with your doctor to make sure.
.eware of 1,haustion
.eware of 1,haustion
1,haustion is the result of severe chronic stress.
2t can happen when you pour all your time, energy and enthusiasm into the
real or imagined demands of work.
"he cost of e,haustion is hi%h.
%!haustion can make you ill. 2t can wreck your emotional well-being and
damage family relationships. $nd, we at Save the )hildren don*t want to
lose you as a valuable team member=
+ortunately, there are ways to reduce stress and avoid
e!haustion.
2ow to reduce stress at work
2ow to reduce stress at work
+ollow these tips to help you reduce your level of stress.
1. M3I4"3I4 5''6 2137"2 23.I").
)tay active
)hoose an activity you en7oy. 3uild up to at least >. minutes of moderate
physical activity five days or more each week. 'check with you doctor
first if you have any health problems.(
1at Well
%at a balance of foods that includes fresh fruit and vegetables, bread,
other cereals and potatoes, milk and dairy products, and meat, fish or
alternatives. 8on*t forget to eat a good breakfast.
5et enou%h sleep
:ack of sleep can leave your nerves on edge and you in no shape to meet
the challenges of your 7ob. Try to get si! to eight hours every night.
6ont *isuse alcohol or other dru%s.
$lcohol and other drugs, such as sleeping pills, only cover up signs of
stress and make everyday problems worse.
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6ont overdo it.
8on*t try to do everything all at once. Set goals that are challenging but
achievable.
Make a list
6rite down everything you must do. 8ecide which tasks are important
and which ones you can do later.
6ont put thin%s off.
You*ve decided what you need to do 4 now do it= The immediate feeling of
accomplishment will make everything else seem easier.
"ake a break.
8on*t be afraid to rela! for a moment and regain you energy. $t
lunchtime, try to leave the workplace. Take a walk outside if you can.
.e aware!
Take a moment now and then to step back and look at yourself and what
you*re doing. $ssess the amount of stress you*re feeling and take steps to
reduce it=
ace yourself.
6ork at a steady pace. Try to complete some tasks rather than 7uggling
lots of unfinished work.
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Identify sources of stress
6rite them down. 6hich ones do you make yourself? 6hich ones are part
of the 7ob? 6hich are created by other people?
Mana%e your ti*e.
Take a course or read a book about managing your time. <nowing how to
use your time effectively can be a good way to reduce stress.
(ollow health and safety procedures.
To reduce the risk of in7ury and ill health, it is important to use
equipment properly such as 8isplay Screen %quipment and to follow the
working practices provided in the 8S% policy and other guidance
materials.
.e ositive.
&ositive thoughts are more likely to bring positive results.
6iscuss proble*s.
Talk to your boss or colleagues 4 there may be ways to solve your
problems.
.e realistic.
)hoose realistic 7ob or career goals= This is especially important for
people who are new to the workplace and who want to set the world on
fire. They risk e!haustion instead.
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.e 0ind to Yourself.
$cknowledge your successes. $t the end of each day, praise your self on
what you have accomplished rather than dwell on what you didn*t get to
do.
)top s*okin% and drink less caffeine.
;icotine and caffeine can actually increase the effects of stress, making
a tense situation even more stressful.
"alk about proble*s.
Share your thoughts and feelings with someone who knows, understands
and will listen to you.
6o thin%s you en;oy.
2t sounds simple but its not easy for many people. Soak in a hot bath, go
out for an evening, visit a friend, curl up and read a good book @. %n7oy
yourself=
(ind new interests.
-eeting new people and developing new interests are great ways to put
some positive challenges in your life.
0now whats i*portant.
Take time to find out what is and what*s not important in you life.
5et professional help.
2f you*ve been feeling depressed for a long time, counselling can help put
you back on the right track. -ake a call to the %mployee $ssistant
&rogramme '%$&(.
lan leisure ti*e.
Set aside time during the day for something that gives you pleasure or
rela!es you.
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Try these simple e!ercises to help relieve stress=
.reathin% e,ercises.
+ind a quiet, comfortable place to sit of lie down. )lose your eyes and
being to take slow, deep, regular breaths. )oncentrate on you breathing,
then slowly open your eyes and stay still for a moment. :earn this and
other breathing e!ercises to help manage stress better.
8sin% your i*a%ination.
,elieve harmful stress by closing your eyes for a few moments and
imagining yourself in a calm, peaceful place.
>uick rela,ation
$ quick way to relieve stress while you*re at work is to take a short break
and do some light stretching. Ar, if you*re in the middle of a stressful
situation, take a few deep breaths.
The above techniques provide you with ways to keep in control of your
work and gain a better life-work balance in a maintained way.
However, when faced with a difficult situation, your initial reaction may
be to blow your top or to run away. ;either of these reactions will resolve
the problem. 2nstead, try the following short ter* techni?ue and the @A
second tran?uilliser.
3 )hort "er* "echni?ue for 9educin% the
3 )hort "er* "echni?ue for 9educin% the

)tress 9esponse
)tress 9esponse
". ". ,educe the physical tension by lowering your shoulders and breathing ,educe the physical tension by lowering your shoulders and breathing
A5T slowly. )hange your space if you can. A5T slowly. )hange your space if you can.
/. /. Talk to yourself, saying something positive eg. B2 )an do this* or BStay Talk to yourself, saying something positive eg. B2 )an do this* or BStay
)alm*, rela! your 7aw and slow down your movements slightly. )alm*, rela! your 7aw and slow down your movements slightly.
>. >. Take your time and speak calmly. Take your time and speak calmly.
C. C. You can practise this technique and learn how to use it in difficult You can practise this technique and learn how to use it in difficult
situations to gain control. situations to gain control.
5se the 1. second Tranquilli9er
5se the 1. second Tranquilli9er
Say +2,-:Y to yourself DT$<% )A;T,A:E. Say +2,-:Y to yourself DT$<% )A;T,A:E.
,epeat to yourself D2 )$; 8A TH2SE. ,epeat to yourself D2 )$; 8A TH2SE.
3,%$TH A5T S:A6:Y, then 3,%$TH A5T S:A6:Y, then
$llow your abdomen to soften and rise, as your body takes in air. $llow your abdomen to soften and rise, as your body takes in air.
&ause slightly, then &ause slightly, then
S:A6:Y breathe out rela!ing your face, 7aw, shoulders and hands. S:A6:Y breathe out rela!ing your face, 7aw, shoulders and hands.
-ove a little slower than usual. -ove a little slower than usual.
Talk a little more slowly. Talk a little more slowly.
,epeat again until you feel fully in control. ,epeat again until you feel fully in control.