Work related stress
Work is good for us. Being in employment provides a sense of
responsibility, learning opportunities and financial rewards.
However….
It can also place demands on our bodies and minds!
Some pressure at work is normal and isn’t always negative,
it helps to motivate us and stimulates us but too much pressure can create stress
and if this stress exposure is prolonged then it can cause mental health
conditions, like anxiety and depression, and it also causes physical problems.
Physiotherapists know that back and neck muscles are
particularly sensitive to the effects of stress. This can cause pain and tension
headaches.
All this can prevent us enjoying work and doing our jobs
effectively, which has a knock on effect on employers, costing millions of
pounds each year in sickness absence.
“Stress is the number one cause of long-term sickness absence
for both manual and non-manual workers” (CIPD Absence management survey 2011)
What can we do?
Exercise:
Exercise can do more than just help manage body weight and prevent
disease. Research shows that being physically active promotes mental wellbeing and
reduces stress.
How does this work?
It causes your body to release chemicals, which help to
improve your mood and make you feel more relaxed
It focuses your attention away from issues that make you
feel stressed as you are focused on what your body needs to do
It helps you release pent-up stress and tension, which makes
you more resilient to pressure
What can I do?
Almost any form of physical activity can provide relief from
tension or stress. The smallest steps can go a long way to improving your
mental wellbeing, while also helping you look and feel better physically.
Travel actively by walking or cycling as part of your
journey:
Get off the bus or train one stop earlier and walk the final
part of your journey. If you drive, park further away and walk the rest of the
way
At train stations and car parks, take the stairs instead of
lifts or escalators
Cycling is great for fitness and a good stress reliever not
to mention that it can also save you money
More people do sedentary work nowadays:
Too much time spent sitting at a desk or doing repetitive tasks
can contribute to the development of back, neck and arm pain and other health
problems. Try to break up your day so that you rotate your time spent doing
other tasks. You need to keep moving and stretching regularly to release
tension and give your mind a break
So how much should I do?
It is recommended that you are active every day, you should
undertake at least 150 minutes (2.5 hours in total) of moderate to vigorous
exercise each week. This means increasing your heart rate, but not being so
short of breath that you can’t talk.
I haven’t got time!
It’s OK to be active in 10 minute bouts if you don’t have
time for structured exercise sessions as it doesn’t have to be done all in one
go. In fact little and often is actually better!
Other ways to help:
Alternate sending emails with going to speak to people
Wear a lightweight headset and stand up to make some of your
phone calls. Don’t wedge the phone between your head and shoulder
Take all your breaks and get away from your workstation.
Go for walks at lunchtime, or sign up for a class like
aerobics, Tai Chi, yoga or Pilates
Don’t skip meals and do drink water regularly. The biggest
cause of headaches is dehydration!
What stretches can I do at my desk?
Sit to the front of your chair, rotate your upper body to
the right, holding on to the backrest of your seat with your left hand. Hold
for five seconds, then swap sides.
Hold your hands together loosely behind your neck and
stretch your elbows back so you can feel the pull on your shoulder blades. Don’t
press your hands into your neck. Hold for five seconds.
Lace your fingers together and push your palms away from
your body for five seconds.
Ask for help:
Raise concerns with your employers early about any pressures
you think are affecting your health. With their support, you might be able to
address problems before they have a chance to build up
When not at work:
Ensure you help yourself by making the most of your holiday
allowance and the scheduled break times you are offered. Avoid taking your work
home with you and make the most of your free time to do other activities you
enjoy. Combine this with eating well and getting a good night’s sleep and you’re
much more likely to feel mentally refreshed and ready to face the working day.
Employers:
Good employers are keen to help their workforce stay
healthy. It’s in everyone’s best interest to keep staff happy, motivated and
productive. Do what you can to promote good physical and mental health in your
workplace by providing a supportive environment and ideas for activities in and
around your location. Much of this can be achieved for little or no cost and
can bring real benefits in terms of reduced absence. Best of all this will
actually save your business money!
If you need more information then contact Hawkes Physiotherapy:
Hawkes Physiotherapy
113 Chester Road
Talke
Stoke-on-Trent
Staffordshire
ST7 1SB
Tel: 01782 771861
Mob: 07866195914
Email: mathewhawkesphysiotherapy@gmail.com
Website: www.hawkesphysiotherapy.co.uk
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