Post on 29-Dec-2015
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STRESSMANAGEMENT
WORK-LIFEBALANCE
SHIFTWORK
NUTRITION& STRESS
PHYSICALACTIVITY& STRESS
True of False?True of False?
All stress is caused by All stress is caused by negative eventsnegative events
False
Pleasant events such as job promotions, vacations and marriage can be stressors since they require many adjustments and place demands on the person
•Headaches
•Back pain
•Fatigue
•Increased heart rate
•Increased blood pressure
•Indigestion
•Sleep disturbances
•Difficulty in concentrating
•Short temper
•Job dissatisfaction
•Low morale
•Try relaxation techniques
•Be active every day
•Eat regular and healthy meals
•Focus on the positives in life
•Laugh and have fun
•Compressed work week
•Flex time
•Job share
•Voluntary reduced work time
•Work from home or remote location
•Sabbaticals leave
•Professional development leave
Benefits for the employer include:
• Increased productivity, initiative and team work
• Reduced absenteeism
• Strengthened commitment and loyalty to the workplace
• Positive impact on the workplace
•Work overload
•Lack of support from family and friends
•Poor communication
•Changing work culture
•Company downsizing
•Eat well, set priorities and learn time management skills
•Develop and maintain a healthy social life
•Avoid taking work home
•Avoid forwarding work calls to home
•Get at least 8 hours of sleep
•Set aside time for yourself
•Be physically active
•Spend quality time with family and friends
•Compressed work week
• Flexible hours
• Job share
• Voluntary reduced work time
•Work from home or remote location
• Paid or unpaid leaves
• Sabbaticals leave
• Professional development leave
•Bereavement leave
•Compassionate care leave
• Personal leave
•Dependent care
•Breastfeeding policy
• Phased-in retirement
• Stress policy
False
Exercise can help shift workers sleep better and will improve physical fitness, leading to a
more energetic and alert attitude during work
True or false?
After working a night shift, a drink of alcohol before going to bed will help
you sleep better
False
While alcohol consumption does help you fall asleep faster, it
prevents you from going into the deeper stages of sleep which leads
to a tired feeling the next day
• Lack of socializing with family and friends
• Hard to take part in family activities and responsibilities
• Hard to form routines
• Difficult to manage affairs in an environment that is more suited to a 9-5 work force
• Provide exercise facilities on site
• Provide a 24 hour cafeteria where night workers can obtain a nutritious meal
• Schedule shorter, more frequent breaks throughout the shift
• Do not schedule more than 5 to 7 shifts in a row
• Plan schedules in advance
• Keep schedules flexible by allowing workers to exchange shifts
• Schedule time off over weekends
• Provide at least 48 hours between shift changes to allow the body to adjust
False
Caffeine is a natural stimulant and can throw the body’s systems into overdrive, especially in stressful
situations
True or false?True or false?
Our bodies need more nutrients Our bodies need more nutrients when we are under stresswhen we are under stress
False
This is a myth
Stress causes people to neglect their diet, however
there is no need for more or less nutrients while stressed
False
Eating comfort food does not relieve stress because you have not dealt
with the source of stress
•Fresh fruit or veggies
•Low-fat yogurt
•Whole grain cereal and low-fat milk
•Hot chocolate made with low-fat milk
•Low salt pretzels
•Stress may affect your appetite, but skipping meals puts extra stress on your body
•Eat small amounts of healthy foods more often
•Make sure you have snacks close at hand
•Some ideas are: yogurt, low-fat cheese and crackers, fruit or hard-boiled eggs
True
Regular physical activity can:• Release muscle tension• Relieve feelings of anger,
frustration and fear• Improve our ability to relax and
sleep• Lower blood pressure
• Take frequent stretch breaks at your desk or during meetings to replenish your energy
• Take a walk with your colleagues during break and lunch time
• Take the stairs instead of the elevator
• Ride a bike to work or join a lunch time exercise program
• Host on-site classes such as yoga, Tai Chi, aerobics or line dancing
• Organize walking groups before or after work or over lunch break
• Provide stretch breaks during meetings
• Plan social events to include an activity component such as bowling, soccer, baseball games or golf tournaments
• Flexible work hours to accommodate and encourage participation in physical activity
• Partner with local recreational facilities including cost sharing or reimbursement of membership fees
• Sponsor employee teams to participate in physical activity events such as Heart and Stroke Foundation’s Adventure Challenge or Big Bike Events