Workplace stress workshop is a collective challenge. School activities by O.T. “A culture of stress management in the workplace. Causes of stress at work
World Day for Safety and Health at Work
Topic: Stress in the Workplace: A Collective Challenge.
Psychological training
"Prevention of emotional burnout
teachers ".
Location: MBDOU No. 169
Time spending: 04/28/2016, 01:15 pm
Participants: teachers, administration.
Training progress:
Not finding sufficient grounds for self-esteem and strengthening positive self-esteem, developing a positive attitude towards one's own future and thus losing the meaning of life, a person tries to find it through self-realization in the professional sphere. Daily work, sometimes without breaks and weekends, with constant physical, psychological stress, complicated by emotional contacts leads to a life in a state of constant stress, the accumulation of its consequences, depletion of a person's supply of vital energy and, as a result, to serious physical diseases (gastritis, migraine, increased blood pressure, chronic fatigue syndrome, etc.).
What factors do you think contribute to the onset of burnout syndrome?
The main factor is chronic stress in the workplace resulting from:
overly demanding and high workload
lack or lack of support from colleagues and superiors
lack of remuneration for work, both moral and material
inability to influence the adoption of important decisions
the need to externally show emotions that do not correspond to real ones (the need to be empathic, polite, smiling)
work with difficult people (aggressive, with psychoactive behavior)
lack of any interests outside of work
experiencing injustice
dissatisfaction with work
2) The second sign is an - personal detachment. A person ceases to be interested in professional activity, almost nothing causes an emotional response, either positive or negative.
3) Third signs there is a feeling of loss of actual efficiency and falling self-esteem... A person does not see prospects in his professional activity, job satisfaction decreases. Low self-esteem, guilt, and depression indicate low emotional literacy.
Diagnostic procedure "Symptoms of professional" burnout "
Appendix 1 (Handbook of the head of a preschool institution)
After all, these processes occurring in a person and externally expressed in the symptoms of "burnout" enable us to understand what is happening to us and, based on this, decide what to do next, it is possible to change the profession or try to correct the manifestation of the syndrome. And timely preventive steps can prevent, mitigate or eliminate its occurrence.
The output is as follows: Change your lifestyle, change yourself!
You can improve your life only through a change in attitude towards it, through the perception of it as the most valuable gift, through wisdom, to enjoy every day, minute, impression.
Troubles, life contradictions are the norm of life. They should not take up more space in our mind than they are worth.
I would like to quote the words of Walter Russell: "If you do what you hate, because of the hatred in the body, destructive toxins begin to be produced and as a result, you begin to suffer from chronic overwork or get sick."
You need to love everything that you do. Otherwise, do what you can do with love.
This is what the ancient Eastern wisdom says.
“Do everything with joy, do everything in the best way you know. ”
Practical exercises “Mastering self-regulation”
Exercise "Smile"
If you manage to hold it for 10-15 minutes, you will immediately feel that you have calmed down and your mood has improved. When you smile, the muscles of the face create impulses that have a beneficial effect on the nervous system. Even if you are only capable of a forced smile, it will still make you feel better.
Exercise "Muscle Energy"
Before you feel relaxation, you need to tighten your muscles.
Tension should be done smoothly, gradually, and relaxation should be done quickly in order to better feel the contrast.
Tension should be exercised while inhaling, and relaxation should be exercised while exhaling.
Instructions: Bend and flex your right index finger with all your strength. Check how the muscle energy is distributed, where does the tension go? Into adjacent fingers. What else? In your hands? And then it goes to the elbow, shoulder, neck. And the left hand tenses. Check it out.
Try to release excess stress. Keep your finger tense, but free your neck. Free your shoulder, then your elbow. You need your hand to move freely. And the finger is tense, as before! Release excess tension from your thumb. From the nameless…. And the index one is still tense! Relieve tension.
Exercise "Mask of Anger"
Instructions: Sitting or standing. With a slow breath, gradually frown your eyebrows, trying to bring them closer together as much as possible. Hold your breath for no more than a second, with an exhalation lower your eyebrows.
Exercise "Rest"
Exercise "Mobilizing forces"
Praise exercise
"Only good things happen in my life"
Part III
Purpose: Establishing feedback, analyzing the experience gained in the group.
Exercise: Telegram
Reflection: Analysis of the knowledge and skills gained.
Bibliography:
Ageeva I.A. “Successful teacher: training and correction programs”. - SPb .: Rech, 2007.208s.
Ann L.F. "Psychological training with adolescents." - SPb .: Peter, 2008.272 p .: ill.
Antonov V.V., Vaver G.Yu. Complex system of psychological self-regulation. L .: Methodological center for psychological self-regulation, 1988.
Melnik Y. Stress Management. Personnel Management. - 2002. No. 3.
Monina G.B., Lyutova-Roberts E.K. “Communication training (teachers, psychologists, parents). - SPb .: Publishing house "Rech", 2007, 224 p .: ill.
School psychologist. Methodical journal for educational psychologists. No. 9 2009, No. 16 2011.
Workplace Stress Management Culture Action Plan
in the field of ensuring safety at workplaces 2017-2018 academic year
Address of the school director to the team of workers: The state of labor protection in the organization, the goals and objectives of the team for the next year in relation to ensuring safety at workplaces, wishes to employees. --Director in an E-LETTER to everyone.
Seminar-discussion with the school staff on the topic "Culture of stress management in the workplace" - Deputy. Director for AHR (Appendix 1 and 2)
Seminar-discussion with the teaching staff of the school, on the topic "Culture of stress management in the workplace" - Zam. director of the UMR. Deputy director for educational work. (appendix 1 and 2)
Conduct a Unified Occupational Safety Lesson at school --- Classroom teachers.
Thematic classes on labor protection in the classroom: life safety, technology, physics, chemistry, physical education, fine arts.
The event "We make the world cleaner" is a clean-up work on the school grounds.
Attachment 1
Seminar discussion "Culture of stress management in the workplace"
The day did not work out in the morning: on the way, I broke my heel, the boss called me “on the carpet” in the office and shook it for nothing, a colleague set it up again, the computer malfunctioned and the whole report went down the drain ... This is a familiar situation, not so is it? Every day, countless work stresses arise for many reasons. But one thing is obvious - you need to be able to cope with them in order not to let the stress cope with you overnight. So, stress in the workplace: stress management is a topic of conversation today.
A person spends most of his life at work. Therefore, when work starts to strain, it is very serious. You can't just ignore stress because it literally eats away at you from the inside out. Keeping it to yourself is also not an option. At one "wonderful" moment, the accumulated will burst out and sweep away everything in its path. Including your career. You just need to master the techniques for managing stress in the workplace. This will have a positive effect on your health, psyche, mood and overall quality of life.
Causes of stress at work
The human body does not have limitless possibilities, as we would like. When we try to finish work on time, we often push ourselves to a tipping point, followed by overload. All this rush, thoughtless orders from bosses and their almost impossible demands, envy of colleagues and low-grade intrigues - it's no wonder that this can lead to a nervous breakdown and stress in the workplace.
The factors contributing to the formation of stress at work are different, depending on the specific situation. This can be frequent night shifts, overtime work that is not paid for, lack of collegiality and understanding with other employees in the office, and much more. When organizing joint projects with colleagues who have different points of view and different attitudes to work, stress and nervous breakdowns are also almost mandatory. Clutter is also a stressor. When you waste all the time of your day, doing uncoordinated errands, doing someone else's work, or correcting bosses' mistakes, productivity drops to almost zero, your thoughts wander away from the office somewhere, and sooner or later you will find yourself in a very unpleasant situation. Or your colleagues will end up in it when you finally get lost.
The development of technology, innovation in work also add reasons for stress. You are not able to cope and quickly learn how to work with new technology, updated programs or a new system imposed by the management. Workplace stress caused by such problems can only be avoided by taking special courses and training to improve the skills of employees.
It is assumed that only people who are very sensitive in their lives are unsettled by stress. It is not always so. Of course, low income, a sense of hierarchy and the realization that you are at the lowest level, lack of confidentiality in the process of work, monotony are the things that can break anyone. And even a strong-minded and not very sentimental person can feel in a stressful situation.
Stress can be caused by heat, cold, noise, lack of light and fresh air in the workplace, and generally poor working conditions. If your workplace is here and there, you run all day or spend 8-12 hours on your feet - stress and depression are provided for you.
Workplace stress management.
Organization comes first. Plan ahead with your schedule of duties on the way to work. It is important to know what you will have to do during the day and how long it will take you. A notebook will come in handy here. And don't miss anything, and set yourself up in advance for the importance of individual tasks and meetings.
Organize your workplace. And don't just point, but support him constantly. In the chaos, under the piles of papers and folders with documents, the source of your stress is hiding. Don't let it become a turbulent river.
Be sure to get out into the fresh air at lunchtime. This will dispel negative thoughts and attitudes related to work. At the very least, you will be distracted from stress and frustration for a while. And delicious food in a relaxed atmosphere can also break stress to smithereens.
Use anti-stress toys. Now a great variety of them have been invented: soft balls, metal balls, rubber bands. You can crush them, throw them, pull them, crumple them in your hand. Their principle of operation is to draw your attention away from work, projects, responsibilities, problems, which are the main factors of stress.
Don't let work become the only meaning of your life. Yes, everyone needs to meet our material needs and look for ways to improve their living conditions. But work in this is not an end in itself! It is necessary that there be something else that would captivate you, bring joy, relax. Chatting with friends, cinema, theater, sports, any hobby and so on.
Do not hesitate to ask your colleagues or your boss for help if you have any difficulties in your work. If not, it’s not surprising that you’ll waste an entire day worrying about a problem instead of figuring out how to fix it once. But this can be done without excessive effort, nerves and stress.
Not getting enough sleep can easily trigger stress in the workplace. Therefore, if your working day starts at 7.00. - go to bed no later than 23.00. This way you will have time to recover and be physically ready for a new day without stress.
Learn to say no! Assess your strengths and leisure opportunities. Don't overload yourself with tasks that make your work even more difficult. You should only follow orders from your superiors and colleagues because it is good for you. If you find that doing a particular job will cost you too much mental and physical effort for you, feel free to say no. Otherwise, you yourself will drive yourself into a stressful situation in the workplace.
The best way to deal with almost 100% stress is to combine work and hobbies into a coherent whole. If you find a job that you love, that will bring you pleasure, you will forget and think about stress. Sometimes people spend many years to find "their" job. But it is ultimately worth it.
For some employees, however, workplace stress is a stimulus for increased activity and productivity. This is the so-called "positive stress". It causes a surge of vivacity and a desire to solve the assigned tasks at all costs.
Working under pressure, tight deadlines, and boss requirements are not something that some ambitious employees are willing to put up with in order to succeed. Therefore, various barriers are the cause of stress in the workplace - stress management in this situation is imperative. Although in small doses, stress helps people spend their energy properly so that it can serve as constructive goals, it is best to try to avoid stress. Or at least be able to deal with them in time.
Appendix 2
Test. "Assessment of stress resistance".
This test was developed by a psychologist at the University of Boston Medical Center. It is necessary to answer the questions based on how often these statements are true for you. You should answer all points, even if this statement does not apply to you at all.
Are you stressed?
1. You eat at least one hot meal a day.
2. You sleep 7-8 hours at least four times a week.
3. You constantly feel the love of others and give your love in return.
4. Within 50 kilometers, you have at least one person you can rely on.
5. You exercise to sweat at least twice a week.
6. You smoke less than half a pack of cigarettes a day.
7. You consume no more than five glasses of alcoholic beverages per week.
8. Your weight matches your height.
9. Your income fully meets your basic needs.
10. You are supported by your faith.
11. You regularly engage in club or social activities.
12. You have many friends and acquaintances.
13. You have one or two friends whom you completely trust.
14. You are healthy.
15. You can openly express your feelings when you are angry or worried about something.
16. You regularly discuss your household problems with the people you live with.
17. You do something just for fun at least once a week.
18. You can organize your time efficiently.
19. You consume no more than three cups of coffee, tea or other caffeinated beverages per day.
20. You have some time for yourself during each day.
The following answers are offered with the corresponding score:
Almost always - 1;
Often - 2;
Sometimes - 3;
Almost never - 4;
Never - 5.
Now add up the results of your answers and subtract 20 points from the received number.
If you scored less than 10 points, then you can be happy, if you answered honestly too - you have excellent resistance to stressful situations and the effects of stress on the body, you have nothing to worry about.
If your total number has exceeded 30 points, stressful situations have a significant impact on your life and you are not very strong for them.
resist.
If you have scored more than 50 points, you should seriously think about your life - is it time to change it. You are very vulnerable to stress.
Take another look at the test statements. If your answer to any statement gets 3 points or more, try to change your behavior according to this point and your vulnerability to stress will decrease. For example, if your score for 19 is 4, try drinking at least one less cup of coffee a day than usual.
Start looking at yourself more closely now, not when it’s too late.
Appendix 2
Test "Ability to overcome stressful situations"
The activities of a manager are associated with constant stress, tension, and lack of care for their mental state can negatively affect health and creativity. This testing will help you identify stressors on your own and overcome them on your own. The proposed table is based on scientific data and compares favorably with the fact that it determines the influence of risk factors not at one time, but throughout the weekly cycle, which allows you to get an idea of the correctness of the lifestyle. The table is filled in daily during the week in the evenings. It is necessary to put a tick next to those items where you have to give an affirmative answer. Each check mark gives one point. At the end of the week, the totals are summed up.
Key to the test item "Ability to overcome stressful situations"
From 20 points or less- the position is normal. Just in case, check yourself for another week, as your subjective perception of "too much" or "too little" may not be self-critical.
21 to 40 points- while the situation is not too alarming, but it is already necessary to pay attention to the points that gave points. Soon they can develop into a serious threat.
41 to 60 points- the threat is obvious. If in the very near future you do not take decisive steps to change your lifestyle, then, unfortunately, big troubles await you.
From 60 points or more- Your health is in grave danger. It is necessary to analyze the table you filled out point by point and try to immediately take care of your health.
Appendix 3
Application form. "Determining Workplace Stress Levels"
Use this questionnaire to determine stress levels in your current job. Grades close to one end of the scale indicate that the stress level is either insufficient or too high. there is currently no correspondence between performer and work. Think about whether you can improve the situation and who could help you in this. In other words, should you look for options to change the situation at work?
| Job guaranteed, career advancement predictable and definite | The position in the organization is not guaranteed and the organization itself is unreliable |
|
| Too little requirement | Too much to do |
|
| The assignments are too easy | The assignments are too difficult |
|
| Too calm | Too noisy |
|
| Repetition and little variety | Too much variety |
|
| Many different projects are being implemented at once |
||
| Few business trips | Too many trips |
|
| Too slow progress | Fast career growth |
|
| Too little influence, control and responsibility | Excessive influence, control and responsibility |
|
| Too low interest in work and involvement | Too high interest in work and involvement |
|
| Overly picky leadership | Lack of leadership |
|
| Indifference to work | Indifference to work |
With healthy stress, you will be somewhere in the middle of this scale, i.e. your score will be around 60. However, pay attention to the extremes, if you have any, and consider if they are balanced by other metrics and if the situation is generally satisfactory.
Appendix 4
Application form. "Behavioral and physiological symptoms of stress"
To assess your stress symptom level, indicate how often the following behavioral and physiological symptoms have bothered you.
0 = never or rarely
1 = occasionally
3 = always or almost always
Behavioral symptoms of stress
Persistent incompatibility with people 0 1 2 3
Difficulty making decisions 0 1 2 3
Loss of sense of humor 0 1 2 3
Restrained anger 0 1 2 3
Difficulty concentrating 0 1 2 3
Failure to complete one job,
before pouncing on the next 0 1 2 3
Feeling like a target of other people's hostility 0 1 2 3
Feeling unable to cooperate 0 1 2 3
Desire to scream at the slightest provocation 0 1 2 3
Lack of desire to do anything after returning
home from work 0 1 2 3
Feeling tired in the morning - as after a sleepless night 0 1 2 3
Constant fatigue 0 1 2 3
Physiological symptoms of stress
Lack of appetite 0 1 2 3
Excessive desire to eat when the situation is difficult 0 1 2 3
Frequent indigestion or heartburn 0 1 2 3
Constipation or diarrhea 0 1 2 3
Insomnia 0 1 2 3
Unreasonable sweat 0 1 2 3
Nervous shoulder twitching, nail biting, etc. 0 1 2 3
Headaches 0 1 2 3
Cramps and muscle spasms 0 1 2 3
Nausea 0 1 2 3
Difficulty breathing from the slightest effort 0 1 2 3
Fainting 0 1 2 3
Impotence or frigidity 0 1 2 3
Eczema 0 1 2 3
NOTE: When calculating the results, it is not the total number for each section that is important, but the number of behavioral or physiological symptoms that received a grade of 2 or 3. If more than three symptoms in any category received 2 or 3, this indicates that you may have stress related problems.
Every year on April 28, the International Labor Organization (ILO) celebrates World Day for Safety and Health at Work to help prevent accidents and illnesses in the workplace around the world. This awareness campaign aims to raise public awareness of health and safety issues and an increase in work-related injuries, illnesses and deaths. In every region of the world, governments, trade unions, employers' organizations and health and safety practitioners are organizing events for World Day for Safety and Health at Work.
April 28, 2016 at the Situation Center of the Faculty of Law of the Moscow State University named after M.V. Lomonosov, an international video conference "Stress in the workplace: a collective challenge" was held, dedicated to the World Day for Safety and Health at Work on the topic.
The conference was organized and conducted by the Labor Law Department of the Faculty of Law of Moscow State University with the participation of the Commission on Social Legislation of the Association of Lawyers of Russia, the Moscow Society of Labor Law and Social Security Law, and the ILO Office in Moscow. .thumbnail.JPG)
It was attended by representatives of the Kazakh Humanitarian Law Faculty (Astana), the Law Faculty of St. Petersburg State University (St. Petersburg), Moscow State Law University. O.E. Kutafin (Moscow State Law Academy), Moscow University for the Humanities, Higher School of Economics, Moscow Federation of Trade Unions.
The conference discussed the legal possibilities of preventing stress in the workplace, local practices of organization and labor management, issues of improving legislation, acts of social partnership, local regulations in order to prevent stress, considered domestic, foreign, international legal experience.
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Scientific presentations were made by: Chief Specialist of the ILO Moscow Office Valentin Mokanu; Chairman of the Moscow Society of Labor and Social Security Law, Professor K.D. Krylov; Deputy Chairman of the Moscow Federation of Trade Unions S.A. Chinnov; Professor of the Faculty of Law of Moscow State University G.V. Khnykin; Associate Professor of the Faculty of Law of Moscow State University A.A. Berezhnov; Head of the Department of Civil Procedure and Social Branches of Law, Moscow State University, Professor T.A. Soshnikova, doctor (PhD) B.Sh. Nurasheva (KazGUU, Astana); retired judge of the Supreme Court of the Republic of Kazakhstan N.I. Mamontov; Associate Professor S.S. Akhmettaeva-Nurasheva (KazGUU, Astana); Moscow State University student K.V. Morozovich.
Today is World Day for Safety and Health at Work with the theme “Stress in the Workplace: A Collective Challenge”. Valentina Forastieri, Senior Occupational Hygiene and Health Promotion Specialist, ILO, talks about the latest research on the effects of stress in the workplace.
The relationship between stress in the workplace and poor mental health of workers has already been clearly established. A recent ILO study from around the world, including Asia, the Americas, Australia and Europe, found that stress-related work costs innumerable billions of dollars in direct and indirect costs on a global scale. year. And this is without taking into account the losses "paid for" by poverty, suffering, and sometimes suicide.
Growing pressure at work
Global competitive processes have transformed the organization of work, work relationships and the structure of employment, which contributes to an increase in work-related stress and subsequent illness. The current pace of work is dictated by the capabilities of instant communication and the high level of global competition. The lines separating work from life are becoming more and more blurred. It is very difficult to achieve the necessary balance between work and personal life. And this phenomenon is truly global.
For example, a study noted that in Japan, 32.4% of workers suffer from feelings of intense anxiety, anxiety and stress at work. In Chile, 27.9% of workers and 13.8% of employers reported stress and depression in their businesses. Similar data were found in almost every country that took part in the study.
In addition, the effects of the global economic crisis and recession are still strongly felt, which forced many enterprises to scale back their economic activities in order to remain competitive. This includes increased restructuring, layoffs, mergers, outsourcing and subcontracting, precarious employment and higher probability of mass layoffs, unemployment, poverty and social exclusion.
Such trends are “social and psychological risks”. In enterprises, they contributed to increased competition, higher expectations for productivity, fast-paced and intense work, unstable work schedules, higher demands, lack of job security and control over the content and organization of work, and reduced job opportunities. Add to this the fear of losing your jobs, lower staff motivation, lower satisfaction and creativity, and lower financial stability. Ultimately, these are serious consequences for the mental health and well-being of workers, with a significant decrease in the financial component.
The direct and indirect costs of workplace stress are just beginning to be calculated. However, some developed countries are already assessing the economic consequences of work-related stress, behavioral patterns and mental disorders. For example, in Europe, the estimated cost of depression-related jobs is € 617 billion per year, which includes employers' costs associated with employee absenteeism (€ 272 billion), lost productivity (€ 242 billion), health care costs (€ 63 billion). €) and social security (39 billion €).
What You Can Do To Reduce Work Stress Loss
5 ideas the ILO believes work:
Continue focusing. Awareness of these issues is growing. In most countries, politicians and social partners are involved in specific interventions to tackle the psychosocial hazards that cause work-related stress. Social partners are also actively involved in this process, awareness campaigns are widespread, and many research networks and professional associations are joining the work.
Prevention. Mental health protection in the workplace has a stronger impact when it is targeted at preventive strategies. It is imperative that a combination of collective and individual action be taken in dealing with the causes and consequences of work-related stress.
Involvement of workers in the decision-making process ... Increased opportunities to participate in decision-making processes associated with greater satisfaction and higher self-esteem. In the long term, even a little autonomy in performing tasks is beneficial for the mental health and productivity of workers. Participation in decision making in the workplace reduces the impact of psychosocial hazards such as demand for jobs and leads to a decrease in psychological stress.
Control. An integrated OSH management system will ensure improved preventive practices and the inclusion of health promotion measures. This should include psychosocial risks in risk assessment and their effective management in order to reduce the impact of these risks, as well as other OSH risks in the workplace. Employee participation in this process is critical.
Organizational culture. The ILO experience shows the importance of the social environment in fostering a culture of behavior at work and assessing its value; HR policies play a role in ensuring a working relationship based on trust, authenticity and partnership.
Today, workers around the world are experiencing significant changes in work organization and labor relations; they are under great pressure to meet the needs of modern working life. For our health, our well-being and our development, we must continue to work collectively to reduce the impact of stress in the workplace.
Workshop-meeting -
Workplace Stress: A Collective Challenge
On the eve of the World Day for Safety and Health at Work 04/28/2016 State Public Institution “Employment Center of Sarmanovsky District held a seminar-meeting on labor safety issues” World Day for Safety and Health at Work under the motto “Stress in the workplace: a collective challenge”. The meeting was attended by:
First Deputy Head of the Executive Committee of Sarmanovsky, specialists of the State Public Institution "Center for Employment of the Population of Sarmanovsky District", chief physician of the State Autonomous Institution of Public Health "Sarmanovsky Central District Hospital, psychologist at the Sarmanovsky Gymnasium, Public Assistant to the Commissioner for Human Rights in the Republic in Sarmanovsky District, Heads of Sarmanovsky District, representatives of Agrofirm" Jalil "," Sarmanovo "," Nurkeevo ".
In 2016, the theme of World Day for Safety and Health at Work was declared “Stress at Work: A Collective Challenge.” Every year, to help prevent accidents and diseases in the workplace around the world, the International Labor Organization (ILO) celebrates World Day for Safety and Health at Work. In every region of the world, governments, trade unions, employers' organizations and health and safety practitioners are organizing events for World Day 28 April, celebrating World Day for Safety and Health at Work, we
draw attention to the prevention of accidents and occupational diseases at the global level, the goal of the company is to draw the attention of the international community to the latest trends in occupational safety and the scale of industrial injuries, occupational morbidity and mortality worldwide.
The International Health Organization (World Health Organization) ranks stress as one of the main diseases threatening human health in the 21st century. In Russia, according to analysts, every third employee experiences severe stress at least once a week, and 13% - almost daily, more than 90% of employees admit that their psychological state is determined precisely by the results of work, and not by internal resources, such as, for example , Confidence in your strength. According to research by the insurance company St. Paul Fire and Marine Insurance Co, problems at work lead to illness more often than any other stressor, even financial or family problems. Therefore, managing work-related stress is a key element in ensuring the health, safety and well-being of workers. In the workplace, you cannot afford to ignore the work-related stress that causes a loss of employee productivity.
Stress (from the English stress - "pressure", "tension") is understood as an emotional state that arises in response to all kinds of extreme influences.
Stress is a state of an individual that arises as a response to various extreme types of external and internal environmental influences, which unbalance the physical or psychological functions of a person.
Types of stress:
Eustress - the concept has two meanings - "stress caused by positive emotions" and "light stress that mobilizes the body."
Distress is a negative type of stress that the body cannot cope with. It undermines human health and can lead to serious illness. The immune system suffers from stress.
Emotional stress - emotional processes accompanying stress and leading to adverse changes in the body.
Psychological stress - as a type of stress, is understood in different ways by different authors, but many authors define it as stress caused by social factors.
"Positive" stress leads to a long stay in a state of high spirits, which has a very beneficial effect on the body: immunity increases, diseases recede, a person feels a surge of joy, looks great and feels great.
"Negative" stress unsettles for a long time and significantly undermines health.
What could be a stressor?
1.Physical stressors: heat, cold, noise, fire, traffic, violence, illness, poor working conditions, etc.
2. Social stressors: social, economic and political; family; work-related, career-related; interpersonal stressors.
3. Family stressors: distribution of responsibilities, jealousy, difference in value systems, illness, etc.
Stages of development of a stressful state in humans:
- growing tension; stress itself; reduction of internal tension
First (stage of anxiety)
Anxiety is the body's response to real or perceived aggression. This stage of stress is also called "fight or flight" or the stage of mobilization.
Signs of the anxiety phase are: intermittent and rapid breathing, heart palpitations, increased blood pressure, lump in the throat, restlessness. The pupils dilate and the muscles tighten. These reactions are triggered by a release that prepares the body for immediate action.
Second (stage of resistance)
In this stage of stress, the body begins to adapt to the stress experienced. If the pressure or aggression persists for a long time, an addictive reaction appears, allowing the body to become more resilient in this situation: in this way the body can avoid exhaustion, as it compensates for the energy consumption caused by stress.
This stage of stress is also called internal stress, a period of maladjustment. Physically, the resistance phase is characterized by fatigue, anxiety, forgetfulness.
Third (stage of exhaustion)
If the previous stages of stress are passed, and the adaptive forces of the body are not large enough, the third stage begins - the stage of exhaustion. It occurs under the condition of very long-term exposure to a stress factor. At this stage of tension, the reserve forces of the organism are exhausted, depleted. This situation can lead to illness or deterioration in the general condition of the body.
The effects of stress
According to some Western experts, up to 70% of diseases are associated with emotional stress. In Europe, more than a million people die every year due to stress-related disorders of the cardiovascular system.
Occupational health is the ability of the human body to maintain the specified compensatory and protective properties that ensure efficiency in its conditions.
The more pronounced they are, the more likely it is to prolong professional longevity.
The list of qualities of a person with good professional health, high stress resistance:
1. Emotional balance, optimism.
2. Sociability and a sense of humor.
3. Ability to reasonably reduce uncertainty.
4. Ability to reward yourself for the results achieved, self-respect.
5. High adaptability to changing working conditions.
6. Developed volitional qualities: determination, endurance; internal locus of control
7. The presence of a hobby, a hobby that contributes to a full-fledged switch from work.
8. Harmonious combination in the "human life circle" of various aspects of life.
9. Ability to be creative in performing functional duties, non-standard (originality) thinking, actions and decisions leading to success.
10. The ability to restore the balance, disturbed by labor, in the shortest possible time and to the most perfect degree.
11. A positive outlook on life.
12. High level of job satisfaction and the ability to control the process and working conditions.
13. Striving to acquire the meaning of the ongoing professional activity.
If you are stressed
- Take a walk or exercise for at least 20 minutes three times a week. Limit your intake of alcohol, caffeine, and sugar; quit smoking! To relieve stress, do knitting, crossword puzzles, and reading. A hobby will provide a short respite from the stresses of everyday life.
Professional self-preservation techniques:
1. Realization of the planned professional plan (scenario of professional life).
2. Overcoming consciousness (that is, the repression of the so-called "motives of false self-actualization", which give rise to unrealizable goals and dreams to the detriment of the stable integrity of a person).
3. Active position in professional life.
4. Readiness for constant self-change, lability of attitudes.
5. Knowledge of one's own individuality and its use in professional life.
6. Mastering the individual system of adequate means of overcoming negative states.
7.Resistance to professional aging.
The benefits of health promotion in the workplace for employees:
- Safe and healthy conditions Increased self-esteem Reduced stress levels Improved morale Increased job satisfaction Improved health skills Improved health
Perfect sense of well-being
The benefits of health promotion in the workplace for the organization:
- Health and safety management programs Positive and caring image Improved employee morale Reduced employee turnover Reduced absenteeism Increased productivity Reduced insurance costs Reduced risk of fines and litigation
Prevention of stress
Gymnastics for the face - the gamut of human emotions is built from six standard masks:
• surprise, fear, anger, disgust, sadness, joy.
It is believed that with the help of these masks you can fix 700 different emotional shades on the face.
Micro pauses
Cheerfulness gymnastics rub the ears vigorously, first back and forth, then up and down; bare your teeth and make a few sharp movements with your teeth up and down; rub your cheeks; rub the wings of the nose; massage the back of your head with your fingers; carry out a few light movements along the eyebrows; imitating washing, it is easy to massage the entire face;
- Selectively forgetting unpleasant moments of past stressful situations Setting to accept failure Positive assessment of the experience Returning "to yourself" (taking time to return to your natural state)
There are the following ways to relieve stress:
Change of position or place (get up, sit down, go to another office, go out into the street);
Change of activity: listening, speaking, reading, moving, resting;
Switching attention;
Change in the level of muscle tension.
Emotional fitness
Yes, happy people are optimists!
They see life as a series of events arising from each other, optimists understand that all events teach something
Step 1: Stop Seeing Dead Ends
Step 2. Stop hiding emotions
Step 3. Don't blame others
Step 4. Take care of your psychophysical health
Step 5. Take time to rest
And I would like to end my speech with the words of the Roman philosopher Seneca "Be able to calmly relate to what you cannot change."
The only way to do great work is to truly love what you do.
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