Toolbox Talk Stress : The Warning Signs
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1 Toolbox Talk Stress : The Warning Signs
2 Signs of stress The symptoms of stress will often accumulate until you are forced to take notice of them. Don t rationalise the symptoms away, if you are not sure ask your GP. Stress can affect the way you think, feel and behave. Any sudden change in any of these can be an indication of stress. It is often the behavioural symptoms that are noticed, as they are more obvious, but by this time stress has been going on for many months, maybe even a year or more. Consider seeing a stress management counsellor.
3 What to look for These are some of the symptoms that are indicators of too much pressure. Psychological signs No longer making time for relaxation or pleasurable activities Increased reliance on recreational or illegal drugs Changes in attitude to work; poor time management; poor standards of work and absenteeism; or conversely, becoming a workaholic Lack of confidence or self esteem, social withdrawal and relationship problems Mood swings; angry or aggressive outbursts; feeling nervous; irritable or reckless Being defensive or extra sensitive to criticism Inability to make a simple decision, lack of motivation, memory lapses and becoming easily distracted
4 What to look for Physical signs Changes in appearance; self neglect, lack of personal hygiene or appearing tired Tension or grinding teeth Sudden weight loss or gain Muscle aches & pains Becoming more prone to colds, flu, illnesses or infections Constipation/diarrhoea/IBS Indigestion/heartburn/ulcers Panic attacks; hyperventilating, feeling of a lump in the throat, pins & needles Menstrual changes/loss of libido/sexual problems Heart problems and high blood pressure
5 Well being The wheel below provides suggested areas relating to your health which you can review. Wellbeing is about how you look after yourself mentally, physically and emotionally and is achieved from an accumulative effect across the whole range of these positive interventions.
6 What causes stress? Everyone is at risk of stress. Around two people in ten in the UK may suffer from problems caused by it. Typically stress can be caused by major life events or changes such as: Marriage Bereavement Redundancy Financial and health problems But can also be brought on by smaller events such as: A bad day at work A vehicle breakdown Some occasional stress is fine, but too much can affect your health.
7 What can I do? Talk to your manager or human resources department if there are any issues in the workplace which are affecting you. They can t help if they don t know there s a problem. If you also have stress in your personal life you ll need help and support there. Barhale are here to help you get a grip on stress. There s a variety of advice and support available and we ll help you to find the support that s best for you.
8 The 60 second tranquilliser This is a quick and easy breathing technique to bring about rapid relief when needed. Using positive thoughts you will activate the parasympathetic nervous system and help you to switch off your fight/flight reaction. It is the perfect solution to rapidly calm nerve, focus the mind and help you think more clearly. You can use this simple and powerful exercise at any time you feel worried, tense, nervous or anxious. The benefit of this exercise is that it can be done anywhere at any time. If you are sitting down and it is safe to close your eyes that s fine, otherwise standing with your eyes open is also ok.
9 The 60 second tranquilliser Say firmly but silently to yourself take control Repeat I can do anything I want to and breathe out slowly Slowly breathe in through your nose and then out through pursed lips, allowing the abdomen to soften and rise on the in breath then deflate and return to normal on the out breath Pause Slowly repeat this for 6-8 breaths over the minute with the breath out being slightly longer than the breath in Say to yourself each time I am breathing in peace and blowing away tension Each time you breathe out, make sure you relax your face, jaw, shoulders and hands If your symptoms persist, repeat this technique for 3-5 minutes until you feel calm and relaxed
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