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What can I do to relax?Breathing exercisesMake yourself as comfortable as possible, whether sitting, standing or lying down, and loosen any clothing that may restrict breathing. 13335081026000Try gently breathing in through your nose and out through your mouth, counting steadily up to five. Keep doing this for three to five minutes, until you begin to feel calm. MusicClassical music, or something with a smooth, melodic sound, can help you relax during breaks at work. Alternatively, humming a calming song will have the same effect. Get sunlight and fresh airBeing inside all day can assist in worsening stress; instead, try getting outside during breaks or lunchtimes, even if it is just for 10 minutes. You could even encourage your colleagues to join you – you’ll all feel the benefits this way.Have a cuppaTea is full of antioxidants and does wonders for stress. Green teas are particularly good for your health, but all teas are derived from the same plant and can all assist in helping you to relax. Take regular breaksTaking short, regular breaks will allow you a few moments away from the stresses of work. Having ‘me time’ gives you the opportunity to reflect on your day, and put things into perspective before you get stressed over something minor. How can my employer help?Being respectful and responsible, by doing what they say they will do, acting calm in pressured situations and giving positive feedback.Clearly communicating your objectives and encouraging you to organise your workload.Effectively dealing with conflict between you and/or your colleagues, and supporting you through personal difficulties, such as addressing any instances of bullying.Managing you individually by arranging one-to-one meetings and having informal discussions. This gives you the opportunity to put forward your own suggestions or seek advice when needed.135890-23685500Leaflet for staff575945889000What is stress?Stress is the feeling of being under too much mental and/or emotional pressure. Though, in small amounts, it can help you to focus, prolonged stress can lead to both physical and mental problems, and ultimately, long-term absence from work.A study, conducted by the HSE, found that stress accounted for over a third of all work-related illnesses in 2015-16 – in the education sector there were 1860 cases of work-related stress per 100,000 workers. It is vital that you can recognise the signs of stress, in yourself and others, to ensure it is manageable. What are the symptoms?Signs that you may be stressed include:Feeling irritable or impatientFeeling over-burdenedFeeling anxious or nervousThe inability to enjoy yourselfFinding it hard to make decisionsBiting your nails or picking at skinThe inability to concentrateFeeling tearful or cryingSymptoms to recognise in others include:Changes in their behaviourHighly emotional reactionsLooks lost or overwhelmedLoss of sense of humourPhysical changes in appearance, such as rapid weight gain or lossWhat are the causes of work-related stress?Causes of work-related stress can include:The demands of the job and workloadThe amount of control an employee has over their workSupport received from managers and colleaguesRelationships in the workplaceThe employee’s role in the organisation – specific roles can bring stresses that are not apparent in other rolesChanges within the organisation and how they are managed2926715269875If you feel comfortable in confiding in your manager, then do so. They can make adjustments to your workplace, or provide you with links to further support, for example, through an Employee Assistance Programme (EAP). Your manager might also offer stress-management workshops or training, and should ensure, that as a manager, they are aware of which staff members are not taking full advantage of holidays, or whether a person’s workload is too much for them to handle.00If you feel comfortable in confiding in your manager, then do so. They can make adjustments to your workplace, or provide you with links to further support, for example, through an Employee Assistance Programme (EAP). Your manager might also offer stress-management workshops or training, and should ensure, that as a manager, they are aware of which staff members are not taking full advantage of holidays, or whether a person’s workload is too much for them to handle.How can I manage stress?Stress at home can have the same effect as stress at work. Mental health charity, Mind, have come up with some ways to help you manage the pressures you might face:Identify your triggers ? if you can work out what is causing your stress, then you can anticipate problems and ensure you are prepared for them. Consider issues that come up regularly (e.g. meetings), one-off events that are on your mind (e.g. an exam or moving house), or ongoing stressful events (e.g. difficulty with new training).2875915223520Where your manager is the cause of your stress, or you do not feel comfortable talking to them, you could arrange a meeting with a HR professional. The issues discussed will remain confidential, and you will be able to discuss and identify what support can be offered to help you.00Where your manager is the cause of your stress, or you do not feel comfortable talking to them, you could arrange a meeting with a HR professional. The issues discussed will remain confidential, and you will be able to discuss and identify what support can be offered to help anise your time – making adjustments to the way that you manage your time can allow you to feel in control of your life. Try making a list of things to do, taking regular breaks, varying your activities and not doing too much at once. 2873499771830Useful contacts:Be Mindful: bemindful.co.ukHSE: .ukStress Management Society: .ukCitizens Advice: .ukMind: .uk 00Useful contacts:Be Mindful: bemindful.co.ukHSE: .ukStress Management Society: .ukCitizens Advice: .ukMind: .uk Address some of the causes of stress – there will be things in life that you cannot change; however, there may still be some practical ways you can improve some of the issues that are putting pressure on you. Mind provides helpful booklets on many factors that may contribute towards stress; these are all free to access at .uk.Accept things you can’t change – though not easy, acceptance will allow you to focus your time and energy more productively.1647826-165735Who can I talk to? ................
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