T/F

1.01

New technology has had some negative effects on the workforce.
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.

T

1.02

The current levels of stress amongst adults and children are higher than ever before.
The result is unprecedented and damaging stress levels for both adults and children.

F

1.03

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

T

1.04

All employers can see the need for new work-life/home-life systems.
Nevertheless, many employers remain unconvinced of the reasons for, or the commercial advantages of implementing Work-Life/Home-life balance systems.

F

1.05

The British Council staff member quoted in the text believes there is more to life than work.
‘You have a pretty narrow view on life if all you do is work and then recover from work’
In other words, fill your life with other activities, do not make work the only thing in your life and make time to enjoy your life outside work.

T
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

downsizing

reducing the number of staff to reduce operational costs

1.07

outsourcing

the practice of using workers from outside a company

1.08

absenteeism

regular absence from work (often with no good reason)

1.09

retention

keeping something e.g. not losing good staff members

1.10

commuting

regularly travelling a long distance to get to work

[2.01]              Physical

[2.02]              Psychological

[2.03]              Behavioural

headaches    
loss of appetite
constant tiredness
skin problems
digestive problems

anxiety
fear of the future
feeling angry
depression
unable to concentrate

excessive smoking
absenteeism
aggressive behaviour
excessive drinking
loss of interest in hobbies

 
A

B

3.01

Rational self-talk

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

Learn to relax

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

Talk to friends

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

3.04

Smile

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

Positive attitude

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

Acceptance

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

Quiet time

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

3.08

Exercise

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

3.09

Reduce competitiveness

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

3.10

Get organised

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

Sensible diet

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

Meditation

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

3.13

Reduce time urgency

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.
Measuring your stress vulnerability

Score 80 - 140
You certainly have high expectations of yourself and set your sights high, consequently you put a lot of pressure on yourself. Consider those questions where you scored high. What can you do to reduce your score? For instance if work is your main interest, consider those things that you would like to do if only you had more time. What could you do to change the pattern of your work to allow you more leisure time?

Score 60 - 79
Certain aspects of your lifestyle may need exploring. Look at those questions where you scored highly. What aspects of your life do they cover? Are they aspects of your life you would like to change? What strategies could you employ to reduce your score?

Score 20 - 59
You have a very relaxed approach to life and not a lot upsets you. Life is not too demanding and you feel able to cope with most things. Nonetheless, are there any scores which you would like to change that you are not happy with?


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.
Obviously what you write here depends on your personal circumstances; your work situation including physical environment, colleagues, managers etc. It also depends on your home life and the pressures of family, relationships etc

If you have looked back through the lessons on Time management as well as this lesson on Stress Management you should have a number of ideas for ways to reduce stress and to achieve a better work-life/home-life balance.

The first thing to do is to identify what makes you stressed and to look at different strategies for dealing with those problems. Once you have examined the situation you can begin to do something about it.

Don’t, however, get stressed about this action plan! Set yourself realistic targets so that you can feel good about yourself when you achieve them and for taking a positive step towards your own self development.
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.