Building Resilience at work is essential.

1. Stress Management &
Resilience at work
Joao Bocas
Chief Wellness Officer

2. Aims of the Session :
• Raise Awareness about the importance of managing stress and
build resilience at work
• Learn effective strategies to improve health and reduce risk
factors that contribute to stress and possible ill health
• Learn Practical ways to manage stress and maintain wellbeing

3. STRESS ?
NO . Not me ? ! ? ! ?
What is Stress ?

4. The Law
“The duty of care that you have to your employee for work-related
stress....”
If you employ more than 5 people ....you should...
Managing Stress check list:
•Identify the problem
•Preventing harm
•Protecting Individuals
•Managing the workplace

5. The facts
•1 in 5 report to be stressed or very stressed at work ( CIPD)
• 1 in 6 experience anxiety and mental health issues during working life
(Mind)
• 400 000 cases of stress related and Psychological disorders in GB in
2010/2011 out of 1 152 000 work related illnesses ( HSE- Health and safety
Executive)
• 70 million working days are lost a year due to mental ill health, with 10
million directly caused by work-related problems (Mind)
• Number 1 cause of long term related absence at work

6. Stress
Adverse reaction people have to excessive pressures or other
types of demands placed on them at work ( HSE)
Adverse reaction experienced to much or too little pressure ( ISMA
– International Stress Management Association )
Response to a load – Sports13
Stress is a perception- Stress occurs when an individual’s
perception of pressure or challenge exceeds his/her perceived
ability to cope.

7. Stress- the science behind it
How it works ?
• Regulated by CNS ( central nervous system ) and converted to
Autonomic Nervous System
Sympathetic Nervous System Parasympathetic Nervous
System
• Allow body to perform → Controls vegetative functions
• Switch on the flight / fight → Stops Sympathetic System
• Body physiological changes occur → Key to RECOVERY

8. Good news
Not all stress is bad for you !
Eustress (good) V Distress (bad)
Motivation Increase risk of related ilnesses
Performance Irritability
Challenged Unhappiness

9. WHAT CREATES STRESS IS THE PERCEPTION -----
YOUR RESPONSE
-------NOT THE EVENT
USE A TECHNIQUE OF STEPPING BACK
OR ASK YOURSELF WHAT ADVICE WOULD I GIVE TO SOMEONE ELSE ?

10. What is Resilience ?

11. Resilience
- The ability to adapt to life’s changes, crisis
- The capacity to tolerate excessive demands and stresses without
experiencing stress related problems or threats to performance
- The ability to bounce back
- The ability to withstand or recover from difficult situations ( Chris
Johnstone )

12. 5 steps to resilience
• Optimism- Focus on your strengths
• Make time to relax-Breathing, mediation ,relaxation
• Social support-Network of family and friends
• Put yourself first-Eat well, exercise, and enjoy activities
• Positive attitude-Sense of humour, self-belief, self-control

13. 5 steps to mental wellbeing
• Connect-Connect with the people around you: your family,
friends, colleagues and neighbours.
• Be active-Take a walk, go cycling or play sports – Use in house
gym.
• Keep learning-Learning new skills can give you a sense of
achievement and a new confidence. So why not sign up for
something new.
• Give to others-Even the smallest act can count, whether it's a
smile, a thank you or a kind word.
• Take notice-Be more aware of the present moment, including
your feelings and thoughts, your body and the world around you.

14. Managing standards for work-related stress
• Demands - workloads, work patterns, work environment
• Control –how much say the person has in the way they do their work
• Support- this includes the encouragement, sponsorship and resources
provided by the organisation, line managers and colleagues
• Relationships- this includes promoting positive working to avoid conflict
and dealing with unacceptable behaviour
• Role- whether people understand their role within the organisation and
whether the organisation ensures they do not have conflicting roles
• Change- how organisational change (large or small) is managed and
communicated in the organisation

15. Practical techniques to wellbeing
•Stretches
•Deep breathing
•Palm technique

16. THANK YOU
Q & A ?