Stress-related situations are a constant feature in today’s world. Each of us experiences stress and deals with it in different ways. This lesson looks at some of the causes of stress and examines ways of dealing with it particularly as it relates to the working environment.
Read this article from the British Council intranet about work-life/home-life balance and answer the True or False questions that follow.
All work and no play…
Is work-life balance more than just the latest buzz-word?

There is a crucial need to take work-life/home-life balance seriously, as the Work-life Balance Trust argues:

An increasingly demanding society has meant that our economy now operates seven days a week, 24-hours a day. This brings pressure to bear on a workforce that is no longer confident of job-security, and is already stretched to the limit by downsizing, outsourcing, new technology and the speed of innovation. The result is unprecedented and damaging stress levels for both adults and children.

  • 80% of visits to UK doctors are stress-related
  • The current annual UK National Health Service bill for stress-related illness is £2 billion
  • Absenteeism costs UK industry £5 billion a year
  • 7 million workdays are lost each year to UK industry through stress-related illness
  • 1 in 5 UK children has a stress-related illness.

It is essential we rethink and redesign the economy, taking into account how real people live their lives today, in a way that does not penalise industry. Work-life/Home-life balance systems involve adjusting working patterns so that everyone - regardless of age, race or gender - can more easily combine work with their home responsibilities and interests. Research shows that the implementation of such systems attracts the best workers and reduces absenteeism while increasing retention, productivity and profit. Nevertheless, many employers remain unconvinced of the reasons for, or the commercial advantages of implementing Work-Life/Home-life balance systems.

Over the course of their careers, employees undergo changes in their personal lives that may cause shifts in the work-life balance. Changing family patterns and responsibilities, long distance commuting, undertaking training or education, or seeking to pursue and develop interests outside work all impact on an individual’s commitment to full-time working.

The challenge for us is to make available for all staff and for the organisation the benefits that come from achieving a balance between work and home. As one British Council staff member commented, ‘You have a pretty narrow view on life if all you do is work and then recover from work’.

Decide whether these statements are true or false (T/F).

 

 

T/F

1.01

New technology has had some negative effects on the workforce.

 

1.02

The current levels of stress amongst adults and children are higher than ever before.

 

1.03

Adjusting working patterns will allow people more flexibility in managing their time.

 

1.04

All employers can see the need for new work-life/home-life systems.

 

1.05

The British Council staff member quoted in the text believes there is more to life than work.

 
Now look at the text again and find the words or expressions which match the definitions below.

e.g.

crucial 

extremely important because so much depends on it

1.06

 

reducing the number of staff to reduce operational costs

1.07

 

the practice of using workers from outside a company

1.08

 

regular absence from work (often with no good reason)

1.09

 

keeping something e.g. not losing good staff members

1.10

 

regularly travelling a long distance to get to work
The article you have just read raises the issue of balancing work duties with a home life. Often pressure at work crosses over into our home lives and results in increased stress. The following activities focus on recognising stress and dealing with it.
Put the various symptoms of stress listed below into the correct group.

[2.01]              Physical

[2.02]              Psychological

[2.03]              Behavioural

 

 

 

 

 

 

anxiety           headaches                  loss of appetite                    excessive smoking

 feeling angry             absenteeism              constant tiredness                 fear of the future

aggressive behaviour           depression                 excessive drinking                skin problems

loss of interest in hobbies                digestive problems               unable to concentrate                 
Have you experienced any of these recently? If so, was it work-related? Did it affect your work?
Insert the ideas for dealing with stress into column A to match the explanations in column B.

Learn to relax                       Acceptance              Get organised                       Exercise        
          
Reduce competitiveness       Quiet time      Sensible diet             Meditation      Rational self-talk
                                
Reduce time urgency           Talk to friends           Positive attitude        Smile

 

A

B

3.01

 

Ask yourself what real impact the stressful situation will have on you in a day/week/month and try to minimise negative thoughts.

3.02

 

Balance your family, social and work demands with private time. Make time for fun – it’s just as important as work or study. Unwind by taking a quiet stroll, having a warm oil massage, watching the sunset or listening to some soothing music.

3.03

 

Daily doses of conversation, regular social engagements and occasional sharing of deep feelings and thoughts can reduce stress quite nicely.

3.04

 

This relaxes all the major facial muscles and sets off an emotional chain reaction that makes you feel good – and it costs nothing :-)

3.05

 

Always look on the bright side of life! It will give you the mental strength and determination to take stress as part of life and manage it effectively.

3.06

 

Many people get stressed over things they can do nothing to change. Let go and take things as they are – who’s to say what is good or bad?

3.07

 

Deep breathing exercises, muscle tension reduction exercises, mini-breaks throughout the day; these can all help to reduce stress.

3.08

 

Physical activity has always helped to reduce stress particularly as part of a regular program.

3.09

 

Not every situation you face requires you to win or lose. Take things as they come and react accordingly.

3.10

 

Develop a realistic schedule of daily activities that includes time for work, sleep, relationships and recreation. Use your time and energy as efficiently as possible.

3.11

 

Well-balanced meals, minimise alcohol consumption and try to stop smoking – you need to be mentally and physically alert to deal with stress.

3.12

 

Switch off by concentrating on a movement, a sound, an image or a thought. Close your eyes and breathe deeply.

3.13

 

Do you frequently check your watch and worry about deadlines? Learn to take things a bit slower. Allow plenty of time to get things done and plan your schedule ahead of time.
Action plan!

Select the ideas that you feel would be most effective for you and make a commitment to putting them into practice from tomorrow!
Measuring your stress vulnerability
Try this simple test to discover your vulnerability to stress. Mark yourself on the 1 – 7 scale for each of the 20 statements.

4.01

Once I've started something, I must finish it

7

6

5

4

3

2

1

I don't mind leaving something temporarily unfinished

4.02

I often interrupt in the middle of a conversation

7

6

5

4

3

2

1

I am a good listener, I let people finish speaking

4.03

I'm always on the go

7

6

5

4

3

2

1

I consider that I am fairly easy going

4.04

I feel I am usually the responsible one

7

6

5

4

3

2

1

I feel limited responsibility

4.05

I don't mind taking work home or working weekends

7

6

5

4

3

2

1

I don't feel you should take work too seriously

4.06

I'm never late for appointments

7

6

5

4

3

2

1

I don't get worked up over appointments

4.07

I frequently set deadlines

7

6

5

4

3

2

1

I don't bother about setting deadlines

4.08

I pay attention to detail

7

6

5

4

3

2

1

I don't worry over small details

4.09

I'm highly competitive

7

6

5

4

3

2

1

I'm not at all competitive

4.10

I'm a very animated speaker

7

6

5

4

3

2

1

I'm calm and deliberate in speech

4.11

I'm always in a hurry

7

6

5

4

3

2

1

I never rush things, even when pressurised

4.12

I like exact information, e.g. how much, at what time

7

6

5

4

3

2

1

I don't worry about the precise figures

4.13

I hate having to wait

7

6

5

4

3

2

1

I don't mind having to wait

4.14

I want swift promotion

7

6

5

4

3

2

1

I'm very satisfied in my work

4.15

I'm always juggling more than one thing at a time

7

6

5

4

3

2

1

I take things one at a time

4.16

Work is my main interest

7

6

5

4

3

2

1

I enjoy many interests

4.17

I need recognition for what I do

7

6

5

4

3

2

1

I'm not interested in what others think

4.18

I generally eat, drink walk quickly

7

6

5

4

3

2

1

I take my time doing things

4.19

I don't discuss feelings

7

6

5

4

3

2

1

I can express my feelings well

4.20

I push hard

7

6

5

4

3

2

1

I'm easy going
Check your score and find out what it means for you in the Answer Key.
Take some time to reflect on your own work-life/home-life balance and develop an action plan that will allow you to reduce your stress levels and still be effective at work.

 

 

 

 

 

 
In this lesson you have:
analysed a text on finding a balance between work and home life
identified symptoms of stress
explored ideas for managing stress
assessed your own vulnerability to stress
developed a personal action plan to minimise stress
The next e-m@il lesson focuses on assertiveness at work.