The HSE (Health and Safety Executive) defines stress as: “The reaction people have to excessive pressures or other types of demand placed on them. It arises when they worry that they can’t cope.” Stress is not necessarily damaging, though. It can also be stimulating and lead to high achievement. The trick is to get the right balance between the demands placed on you and your ability to cope with them.
Expressions in context
Have a look at the conversation below and write down the words and phrases you might find useful when discussing stressful situations.
Kath and Greg are colleagues. Greg has just come back to the office for the first time after working from home for over a year.
Kath: Hi, Greg. Good to see you. How are you? You look very fit and slim. Have you been working out?
Greg: In fact, I have. I was feeling really burned out just before lockdown and decided to do something about it while working from home.
Kath: What’s your secret?
Greg: No secret – just common sense.
Kath: I’m all ears.
Greg: I downloaded a keep-fit app and followed an exercise routine every day.
Kath: That requires quite a bit of discipline, doesn’t it?
Greg: It does. But what demanded a lot more discipline was that I vowed not to deal with any work-related stuff after 6 p.m. I wanted to have a bit of time with the kids. Before that, I used to open my laptop after dinner to check my mails.
Kath: I do that all the time, too. I wish I could stop it.
Greg: It’s surprisingly easy. I just told my team leader I wouldn’t be available after 6 p.m. and she agreed to keep that in mind.
Kath: And all this helped to lower your stress levels?
Greg: It certainly did. And I had more time to contact old friends and colleagues just for a chat. That helped me to not feel isolated while working from home.
Kath: I think I need to take a leaf out of your book and lower my own stress levels.
Remember!
Here are four healthy work habits to help you to exercise control over the pressures and demands of your job:
1. Manage your time well: Remember the 80/20 rule – concentrate on the 20 per cent of your activities that produce 80 per cent of the results. It is tempting to get involved in activities that are easy or interesting but have low priority. Use these two criteria to measure your work: urgency and importance. Decide what needs your quality time and attention – and do it now!
2. Assert yourself: Being assertive means being clear about what you want while being prepared to listen to others. It means being prepared to say no and sticking to it. It means being honest with yourself and with others. Being assertive helps to avoid stress and to feel good about yourself.
3. Build a support network: A good support network is not about how many people you are “friends” with, but the quality of your relationships. Can you rely on each other? A support network offers practical help and emotional support. It also offers reality checks. Your friends know you and can give you honest feedback.
4. Look after yourself: Eat a balanced diet. Exercise your body and mind. Take time to switch off and relax. Good health helps you to deal with stress successfully.