Taking time out of the hectic schedule can be difficult on the lead up to Christmas. But go on, do it. Have a moment for you and indulge. Play our bubble wrap popping game:
http://www.algeotraining.co.uk/de-stressgame.aspx
Taking mini time outs can be rejuvenating!
Merry Christmas!
Monday 21 December 2009
Tuesday 15 December 2009
Christmas Cheer or Christmas Fear?
Christmas isn't for everyone.
For some it's a wonderful time - an opportunity to take time off, spend it with family, friends and loved ones.
For others it's quite a stressful time - work gets too quiet, or too busy. How do I fit it all in before the holidays? What presents to buy for whom. Can I get hold of that Nintendo Wii 360 palm top thing for my son - will he resent me for the rest of my life if I don't manage to get it!
Whether you love Christmas or take the 'Bah Humbug' approach, it is a time of raised stress levels.
So, how can we keep on top of things, keep down the stress levels and enjoy the festivities?
Keep it simple, wherever possible. Three key areas are worth considering:
Planning: Take some time out to think about what you actually want from your Christmas break. Who do you really want to spend it with? Work out your financial budget for the period. If money is a worry, be realistic - don't over-stretch otherwise you are storing up stress for next year (and it will prey on your mind over time anyway). Don't try to cram in too much - visiting, drinking, gift wrapping, whatever. Think about where (or who) your stress hot spots are and plan how to avoid them or reduce your exposure to them. If it's the usual 'obligatory visit' - can you do it by phone this year? Can you limit the time, make your reasons for keeping it short ahead of time and tell them in advance so they are prepared.
Handling it: You need to remember that, although it's meant to be a restful time, Christmas often isn't. Re-charge your batteries with proper rest. Quality sleep (not drink soaked sleep by the way), can work wonders in improving your energy levels and your ability to cope with stress. Exercise may not be top of the agenda, but try to maintain or reduce your activity rather than give it up completely. Build in some 'time-outs' just for you.
Do it: Go on... enjoy it! Once you've planned and prepared for it, trust your plans and just relax. if you find you have forgotten to do or buy something - take a 'so what' view. Is it the end of the world? Probably not. You forgot someone on your Christmas card list? Make up for it with a letter or thank you note afterwards. Don't beat yourself up about it. No doubt you've worked hard all year, so now... Chill!
Thursday 12 November 2009
Defining Stress
'I'm stressed out!' 'That was stressful!' What do we mean when we says these things? Speak to a load of psychologists and you are likely to get a range of differing definitions, and probably feel confused (and stressed).
So, let's keep it simple and stick with 'pressure' and the 'stress response.'
When I talk about pressure I use it to refer to the motivating force that acts upon us and requires some sort of response. For example, my alarm clock going off on a morning is a form of pressure or stimulus that provokes a response in me - usually a moan and a groan (I am not a morning person). Whether you leap out of bed full of joy and enthusiasm or you groggily and reluctantly emerge from under your duvet, the body is having to raise it's activity levels and does so using the same system that we would associate with causing the feelings of stress.
If we were to 'up' the pressure levels, perhaps with a traffic hold up on the way to work causing you to fear being late, again the same system engages and raises your stress response levels.
As we will explore in future blogs, this is a natural physical and psychological reaction designed to help us survive as we encounter day to day threats.
That is not where the problem lies. Unless the pressure of one incident is so severe and traumatic, for example, being a victim of a violent attack, it is unlikely that 'one-off' pressures will cause us any issues. It is the sustained and cumulative impact of various pressures which cause us problems. We will explore this issue of 'chronic stress' further in future blogs.
For now though, I think the following definition used by the Health & Safety Executive provides a good working definition of stress. Although it relates to work related pressures in particular, it applies to personal pressure too:
"The adverse reaction people have to excessive pressures or other types of demand placed on them at work." (click to go to HSE website)
It's a good starting point. Anything can be a pressure, i.e. a stimulus motivating us to respond in some way. But when those pressures become excessive there is a risk that the natural stress reaction starts to cause adverse or negative effects in our lives.
So, let's keep it simple and stick with 'pressure' and the 'stress response.'
When I talk about pressure I use it to refer to the motivating force that acts upon us and requires some sort of response. For example, my alarm clock going off on a morning is a form of pressure or stimulus that provokes a response in me - usually a moan and a groan (I am not a morning person). Whether you leap out of bed full of joy and enthusiasm or you groggily and reluctantly emerge from under your duvet, the body is having to raise it's activity levels and does so using the same system that we would associate with causing the feelings of stress.
If we were to 'up' the pressure levels, perhaps with a traffic hold up on the way to work causing you to fear being late, again the same system engages and raises your stress response levels.
As we will explore in future blogs, this is a natural physical and psychological reaction designed to help us survive as we encounter day to day threats.
That is not where the problem lies. Unless the pressure of one incident is so severe and traumatic, for example, being a victim of a violent attack, it is unlikely that 'one-off' pressures will cause us any issues. It is the sustained and cumulative impact of various pressures which cause us problems. We will explore this issue of 'chronic stress' further in future blogs.
For now though, I think the following definition used by the Health & Safety Executive provides a good working definition of stress. Although it relates to work related pressures in particular, it applies to personal pressure too:
"The adverse reaction people have to excessive pressures or other types of demand placed on them at work." (click to go to HSE website)
It's a good starting point. Anything can be a pressure, i.e. a stimulus motivating us to respond in some way. But when those pressures become excessive there is a risk that the natural stress reaction starts to cause adverse or negative effects in our lives.
Saturday 31 October 2009
The 'S' Word!!
This blog is all about Stress! Perhaps you've experienced your fair share of it. Let's face it, living in today's world it's hard to avoid.
So, let's look at some facts - just how big a problem is it? Well, stress, anxiety and depression in 2008/09 is estimated to have led to;
- a loss of 11.4 million working days through
- an average of 27.5 working days lost per case
- 19,000 people reporting work related heart disease
- Almost half a million people report work stress at a level making them ill
- Over 1 in 10 people report that work is very or extremely stressful
(HSE website)
So, work related stress is a problem. But it's not all bad news.
I'll be looking at Stress in a positive light - what it is, how to identify and assess stress levels and offer some tips, tools and resources to effectively handle, manage and reduce adverse stress.
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