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T HE   W ELLNE SS   COUNCIL   OF   A MER IC A   PR E SEN T S




           Letting
                      Go of
  Stress
   Help Your Employees
     Identify Stressors
      and Lead More
      Balanced Lives
LETTING GO OF STRESS




    This WELCOA feature article brings you
    the insights of National Stress Expert,
    Dr. Brian Luke Seaward. In 2010, Dr.
    Seaward addressed WELCOA members
    with a three-part training series on
    stress management. The information
    shared in this publication is based
    on Dr. Seaward’s WELCOA
    webinar presentations.


                                            about        Brian Luke Seaward phd
                                            Brian Luke Seaward, PhD is a renowned and respected international expert in the fields of stress
                                            management, mind-body-spirit healing and health promotion. His mission, as expressed through
                                            his legacy of acclaimed books and public appearances, is to make this a better world in which
    to live by having each of us reach our highest potential. Dr. Seaward is an award-winning author, photographer, teacher,
    celebrated film director/producer and much sought after inspirational speaker.


    Dr. Seaward is the CEO of Inspiration Unlimited, which began as a consulting company in the field of health promotion and
    wellness, and provides the most current information on the aspects of mental, physical, emotional, and spiritual wellness
    for both personal and professional training and development. He is the author of numerous stress management books,
    including “Stressed is Desserts Spelled Backwards.”


    For more information about Dr. Seaward, visit: http://www.brianlukeseaward.net/




                          about David Hunnicutt phd                                         about Madeline Jahn                                               about WELCOA

                           Dr. David Hunnicutt is the President                              Madeline Jahn is the Communications                              Wellness Council of America (WELCOA)
                           of the Wellness Council of America. As                            Associate for the Wellness Council of                            was established as a national not-for-profit
      a leader in the field of health promotion, his vision has led      America. Her role is to coordinate the development of new       organization in the mid 1980s through the efforts of a number
      to the creation of numerous publications designed to link          publications and pool existing resources for WELCOA mem-        of forward-thinking business and health leaders. Drawing on
      health promotion objectives to business outcomes.                  bers, serving the mission of health promotion through           the vision originally set forth by William Kizer, Sr., Chairman
                                                                         marketing and planning support. She earned her Bachelor of      Emeritus of Central States Indemnity, and WELCOA founding
                                                                         Arts from Creighton University, and is currently pursuing a     Directors that included Dr. Louis Sullivan, former Secretary of
                                                                         Master’s Degree in Organizational Leadership from the Col-      Health and Human Services, and Warren Buffet, Chairman of
                                                                         lege of Saint Mary. For questions about this publication, or    Berkshire Hathaway, WELCOA has helped influence the face of
                                                                         to obtain permission for reprinting, please contact Maddy at    workplace wellness in the U.S.
                                                                         mjahn@welcoa.org.
                                                                                                                                         Today, WELCOA has become one of the most respected resources
                                                                                                                                         for workplace wellness in America. With a membership in excess
                                                                                                                                         of 3,200 organizations, WELCOA is dedicated to improving the
                                                                                                                                         health and well-being of all working Americans. Located in
    PH: 402-827-3590 | FX: 402-827-3594 | welcoa.org                       Learn more about WELCOA’s free resources:                     America’s heartland, WELCOA makes its national headquarters in
                                                                           http://www.welcoa.org/freeresources/                          one of America’s healthiest business communities—Omaha, NE.




2                                                                     w w w.welcoa.org                                   ©
                                                                                                                             2011 We l l n e s s Co u n c i l o f A m e r i c a
LETTING GO OF STRESS




T    he Impacts of Stress
     Stress is part of the human condition. The average American
is seemingly bombarded with varying types of stress from all
different directions. To say that life is more complicated now                    An exclusive WELCOA
than it was several hundred years ago is no exaggeration.                         interview with the lead-
                                                                                  ing expert on stress is
                                                                                  at your fingertips—and
It’s very clear that when stress accumulates—whether it’s                         absolutely FREE.
at the worksite, at home, or anywhere in between—it has                           D ownload your copy of
extremely harmful effects on the body. These effects include,                     WELCOA’s Expert Interview
but are not limited to, increased heart rate, blood pressure and                  with Brian Luke Seaward, Phd,
muscle tension. Moreover, the association between stress and                      and find out:
disease is colossal. Stress is connected to several conditions and                “Are Your Wellness Programs
diseases, including hypertension, chronic pain and a suppressed                   Prepared For The Super Stress
                                                                                  Super Storm?” Dr. Seaward
immune system, which can be responsible for everything from
                                                                                  discusses how practitioners
the common cold to cancer. In fact, the association between
                                                                                  can help employees navigate
stress and disease is about 85 percent and that’s not just a loose                through their everyday stress.
association; there’s a direct causal link there.
                                                                                  Don’t miss this great resource:
Tackling Stress in the Workplace                                                  http://www.welcoa.org/freeresources/
                                                                                  pdf/2010newsviews_seaward_062510.pdf
For health promotion practitioners, addressing and implementing stress
management programs is no small task, nor one that should be taken lightly.
The good news is that there are plenty of resources and strategies readily
available at your fingertips. In most cases, you can help employees
effectively cope with stress by providing basic education along with
simple tips and tools.




                                    “        There is no other organization fully dedicated to
                                             worksite wellness. WELCOA is a leader in providing
                                             valuable, trustworthy resources. This niche is
                                             WELCOA’s alone.
                                                                        ”

©
    2011 We l l n e s s Co u n c i l o f A m e r i c a        w w w.welcoa.org                                           3
LETTING GO OF STRESS




                                           The remainder of this article will provide you with basic stress-education that your
                                           employees need to know, along with strategies and coping techniques to effectively
                                           address common stress factors in the workplace. Because stress management
     …Members can access                   programs can encompass an infinitely large number of techniques, the following
     archived Webinars on                  information is intended to help you build your existing programs, or get a new one
     Absolute Advantage?
                                           quickly off the ground.
     WELCOA is your Number One
     Resource For Workplace Well-
                                           Dissecting Stress
     ness Information. Webinars &
                                           Being in health promotion, you’ve probably heard your fair share of stress
     certifications help practitioners
     take wellness programs to the
                                           definitions. Indeed, stress has been studied by professionals in psychology, sociology,
     next level.                           anthropology, physiology and theology, and as a result, there are several different
                                           definitions from several different disciplines.
     Members can access past Web-
     inars by logging in at:               Luckily, there is a common definition agreed upon by most experts: stress is a
     www.absoluteadvantage.org             perceived threat (real or imagined) to our mind, body, spirit or emotions.

     See this year’s Schedule here:
                                           To further dissect the meaning of stress, take a moment to reflect on the
     http://www.welcoa.org/consulttrain/
     about.php                             components of this definition:

     Learn How To Become A Mem-            Stress is a… Perceived threat—When a person perceives something, they place
     ber of WELCOA!
                                           their own interpretation on it, meaning two people in the exact same situation may
     Gain access hundreds of free
     documents and stay abreast            respond differently. Wellness practitioners need to consider employee perceptions
     of the latest developments in         when it comes to addressing stress
     workplace wellness.                   management, and help individuals
     Just Visit WELCOA’s homepage:         identify their personal interpreta-
     www.welcoa.org                        tions of the “whats and whys”
                                           that are causing them stress.




“
4
    You can help employees effectively cope
    with stress by providing basic education
    along with simple tips and tools.
                                                         ”
                                           w w w.welcoa.org                  ©
                                                                                 2011 We l l n e s s Co u n c i l o f A m e r i c a
LETTING GO OF STRESS




Stress is a…Threat (Real or Imagined)—Whether real or imagined, situations
create stress in peoples’ lives. Real stress threats refer to tangible stressors, such
as the loss of a loved one, the loss of income, the end of a marriage and/or the
diagnosis of a disease. Imagined threats include those things that people worry            WELCOA is your best
about before they happen, and have to do with anxiety or negative thinking about           source for hundreds of
                                                                                           workplace wellness re-
future events. Many people are guilty of worrying about situations or events that
                                                                                           sources…
never come to fruition.
                                                                                           Come visit us at www.welcoa.org to
Regardless of the source of stress, the definition tells us that if stress is perceived    learn more today!

in any way shape or form, it acts as a threat, and can cause damage to your
employees’ health.


Identifying Stress
It is important to distinguish between two types of stress:


Acute Stress can be very intense, but is short-lived. Usually lasting for about
20 minutes or so, this type of stress occurs in situations that are unexpected
and brief, such as a car accident, getting pulled over for a speeding ticket, or
witnessing a traumatic event. Acute stress is the kind of stress that seems to
make your heart pound out of your chest, but doesn’t last much longer than
20 minutes because your body couldn’t withstand that kind of pressure.




“
Regardless of the source of stress,
the definition tells us that if stress
is perceived in any way shape or
form, it acts as a threat, and can cause
damage to your employees’ health.
                                                                ”


©
    2011 We l l n e s s Co u n c i l o f A m e r i c a             w w w.welcoa.org                                             5
LETTING GO OF STRESS




                                                     The real concern, and the stress on which wellness practitioners should focus, is
                                                     chronic stress. Chronic stress is not nearly as intense as acute stress, but it goes on
                                                     for much longer than 20 minutes. Chronic stress is the result of unaddressed and
     …This article is based                          unresolved problems that continue mounting over a period of time. This type of
     on the work of National                         stress can linger for days, weeks, months and even years.
     Stress Expert, Brian Luke
     Seaward, PhD.
                                                     There is certainly not a short list of items that could qualify as chronic stressors.
     Dr. Seaward is among the most
                                                     Examples include an unpleasant relationship with an ex-spouse, an irritating co-
     notable experts on stress man-
                                                     worker, a troubled teenage child, or a chronic illness. Although chronic stressors
     agement and sleep disorders in
     the United States. His insights                 are different for each person, examples usually fall into the same broad categories.
     in the field of health promotion                Whether it’s at home or at work, a common theme for many employees is: having to
     have contributed to numerous                    do more, with less.
     WELCOA publications and pre-
     sentations on such topics. Dr.                  The following “Stress Indicator Checklist” can help employees pinpoint the root
     Seaward is an award-winning
                                                     causes of their stress.
     author, photographer, teacher,
     celebrated film director/pro-
     ducer and much sought after
     inspirational speaker.


     For more information about
     Dr. Seaward:
     http://www.brianlukeseaward.net/

     !   While you’re there, don’t forget to pick
         up your copies of his best-selling books!




“   Chronic stress is the result of unaddressed and unresolved problems that
    continue mounting over a period of time. This type of stress can linger for
    days, weeks, months and even years.
                                                                               ”

6                                                    w w w.welcoa.org                   ©
                                                                                            2011 We l l n e s s Co u n c i l o f A m e r i c a
LETTING GO OF STRESS




What’s Stressing Us Out?
Employees can identify and categorize their top stressors with this simple exercise:


1. Have employees write down their top stressors. Any type of problem or                    Thousands of organiza-
     situation that causes prolonged stress and grief should be included. They don’t        tions are raving about
                                                                                            their WELCOA Member-
     need to get into much detail, just have them make a list of the major areas in
                                                                                            ship?
     which they feel stressed.
                                                                                            More than three thousand or-
                                                                                            ganizations across the U.S. and
2. Once they’ve finished listing stress-factors, your employees can use the list
                                                                                            Canada are members of WEL-
     below to match a description to each of their stressors, which will help categorize    COA. With the most compre-
     and identify the types of stress that need to be managed.                              hensive benefits of any organi-
                                                                                            zation, WELCOA membership
        People: This section should obviously include anyone that is causing stress—a       will save you time and money

        boss, a co-worker, a friend, etc. If your employees have distractions like “Bob     in your quest to build a results-
                                                                                            oriented workplace wellness
        always interrupting during the workday” or “Cindy’s constantly negative
                                                                                            program.
        attitude,” these stressors should be marked under the “People” category.

                                                                                            To become a WELCOA member
        Values or a values conflict: A value is something of importance that is often       simply visit:
        symbolized with a concrete possession or object. (For example: education is a       http://www.welcoa.org/store/
        value, and a diploma symbolizes that value; Leisure is a value, and a vacation
        might be a symbol of that.) However, even while an employee’s continuing
        education may be a value, there may also be stress on the employee in the
        process of earning his/her degree. And while leisure time is certainly valued
        by many, the costs and logistics of planning a vacation are sometimes very
        stressful on individuals. Employees should identify these types of stressors,
        and mark them under the “Value/Value Conflict” category, even though these
        stressors may not be the most obvious or negative factors in employees’ lives.


        Priorities. Lastly, have employees check off anything on their list of stressors
        that involves a meaningful priority in life. For example, they may have listed
        “not having enough family time” or “spending too much time at work” as a
        stressor. These types of items should be marked as priorities.




©
    2011 We l l n e s s Co u n c i l o f A m e r i c a           w w w.welcoa.org                                               7
LETTING GO OF STRESS




                                           How to Manage Stress
                                           Once employees have made a categorized list, they can really begin to see where
                                           their stress is stemming from. If they have several people-related stressors, maybe
     WELCOA offers a national              re-examining relationships should be their focus. This could also be an indicator
     certification and training            that your employee needs to communicate how he/she feels to these individuals. If
     series?
                                           there are several checkmarks related to values, encourage the employee to determine
     As part of our mission, WELCOA        if that value is worth the stress it is causing them. If they determine that it is, help
     is dedicated to providing a va-
                                           your employee find a way to address and cope with the associated stress. Stress
     riety of training opportunities
                                           factors marked in the priorities category might indicate that it may be time for your
     each year. Drawing from the
     latest science as well as best
                                           employee to re-organize their schedule to focus on what’s most important to them.
     practices in the field, WELCOA
     offers dynamic and nationally         Once employees have completed the Stress Indicator Checklist, use the following
     recognized seminars, webinars,        list of coping techniques and strategies in the Tips & Skills Section of this article, to
     and certification opportunities       help your employees manage the stress that is affecting them every day.
     that engage workplace well-
     ness practitioners, business
                                           Letting Go of Stress
     leaders, and health profession-
                                           For decades, several stress management programs have placed a tight focus on
     als all across the country.
                                           relaxation skills. While this is certainly a critical component of stress management,

     Check out this year’s Webinar         relaxation skills only address the symptoms of
     schedule by visiting:                 stress, not the causes. If we don’t consider the
     http://www.welcoa.org/consulttrain/   causes of stress, we’re really only treating
     webinar.php
                                           half of the problem. The most effective
                                           stress management programs will address
                                           both the causes and symptoms of stress.




             “        The most effective stress
                      management programs will
                      address both the causes and
                      symptoms of stress.
                                                      ”


8                                          w w w.welcoa.org                   ©
                                                                                  2011 We l l n e s s Co u n c i l o f A m e r i c a
LETTING GO OF STRESS




Tips & Skills:
Techniques & Strategies to Help Your Employees
Manage Stress
Effective coping skills and relaxation exercises can increase your employees’          Statistics show that
awareness of stress-producing issues and provide them with tools necessary to work     the most heart attacks
                                                                                       occur on Monday morn-
toward a resolution. Here are some skills they should know to effectively manage
                                                                                       ings between 8-10am,
their stress and achieve balance in their lives.                                       more than any other day
                                                                                       of the week?
Coping with Stress:
h Reframe the situation. Reframing is all about changing perception. When              Read about heart attacks and
                                                                                       how to prevent them here:
       an employee reframes their situation, they make a conscious effort to put
                                                                                       [Link to Health Bulletin on Heart Attacks
       things into perspective and look at the bigger picture. This approach           in current edition of Absolute Advantage]
       includes looking at the lighter side of things. For example, maybe
       your employee is stressed because they tripped on their words during a
                                                                                       Wellness Practitioners, Don’t
       presentation in front of a boss and peers. Although it wasn’t ideal, in the     Miss This Free Report On
       bigger scheme of things, it’s probably not going to have a major impact on      Stress Management!
       their job and career path. So, encourage them to take a second think about      http://www.absoluteadvantage.org/
                                                                                       uploads/files/BS_V10_NO04.pdf
       the situation in a more lighthearted manner, and maybe take a second to be
       grateful that the situation isn’t worse! Finding the humor in a seemingly
       stressful situation can help put a smile on an employee’s face. If you teach
       them to reframe a situation, your employees can ultimately re-interpret the
       scenario to avoid feeling threatened and stressed by it.




“         When an employee reframes their situation, they make a
          conscious effort to put things into perspective and look at
          the bigger picture.
                                          ”
h Journal your thoughts and feelings. A recent study took blood samples
       from people who regularly wrote down their thoughts and feelings. The
       study found that the subjects who kept journals tended to have a better,
       healthier immune system than those who didn’t. Encouraging your
       employees to journal or reflect on their feelings may help alleviate pent-up
       feelings or anxieties that are causing them stress.




©
    2011 We l l n e s s Co u n c i l o f A m e r i c a            w w w.welcoa.org                                                 9
LETTING GO OF STRESS




                                                 h Discover and make time for hobbies. When employees can make time for
                                                     the activities they enjoy, it helps create healthy work/life boundaries and
                                                     balances out stress. Moreover, when they’re actively engaged in healthy
      You can access hundreds                        hobbies, they’ll be better equipped to handle stressful situations. For
      of workplace wellness                          example, if an employee is experiencing a lot of problems at work, their
      resources on Absolute
                                                     outside activities can help keep their mind off the situation and give life
      Advantage?
                                                     more meaning. An individual who doesn’t participate in any hobbies may
      WELCOA is your Number One
                                                     be more inclined to react negatively to stressful situations, as they may feel
      Resource For Workplace Well-
                                                     continually rattled by and/or stuck in unhealthy scenarios. Hobbies are a
      ness Information. Archived
      articles and webinars help prac-               great way for employees to create their own order and avoid the chaos that
      titioners take their wellness pro-             unstructured time and constant stress can bring.
      grams to the next level.                   h Build strong social connections. The research is clear that people who
                                                     have strong social support groups tend to buffer themselves against stress,
      Workplace Wellness:                            more so than those who don’t. A word to the wise: technology is great, but
      “Read All About It!”
                                                     is no replacement for true social support groups such as friends and family.
      at www.absoluteadvantage.org.
                                                     While it is great to use social networking sites like MySpace and Facebook,
                                                     employees should be encouraged to remember that virtual friends can’t
      Learn How To Become A
      Member!                                        match the real thing.
      Gain access to hundreds of exclusive
      articles, and stay abreast of the latest
                                                 Relaxation Techniques:
      developments in workplace wellness.
      Find out all the benefits of membership    Relaxation techniques should return the body back to a sense of homeostasis. When
      today! Visit: http://www.welcoa.org/
                                                 a person is stressed, their body reacts by increasing the heart rate, blood pressure,
      member/benefits.php
                                                 metabolism and/or breathing. When homeostasis is achieved, the body is brought
                                                 back to a state of calm and tranquility.


                                                 Here are some great relaxation techniques to help your employees bring their bodies
                                                 back into a state of balance:


                                                 h Exercise. Exercise is a healthy and controlled way to respond to stress.
                                                     When a person is stressed, the body produces a whole slew of chemicals
                                                     such as cortisol, epinephrine, and norepinephrine. Cortisol, in particular,
                                                     helps increase the sugars and lipids in the blood for the body’s “fight or
                                                     flight” response to stress. However, it is well-documented that when
                                                     cortisol gets done with its stress responsibilities, it can hang around,
                                                     destroying white blood cells and thus suppressing the immune system.




10                                               w w w.welcoa.org                  ©
                                                                                       2011 We l l n e s s Co u n c i l o f A m e r i c a
LETTING GO OF STRESS




       When a person exercises, they essentially flush out stress hormones that have
       built up in their body. If your employees are sitting on their computer for eight
       to 14 hours a day and not exercising, they are creating a toxic chemical stress
       cocktail, which can have serious effects on their body and immune system.            WELCOA Members Have
       Whether it’s yoga, Tai Chi, walking, swimming, cycling or running, employees         FREE Access to Stress-
                                                                                            Management Webinars
       should be encouraged to exercise and flush out those stress hormones!
                                                                                            by Dr. Luke Seaward
h Meditate or breathe. Simple deep breathing, even if it’s just for five
                                                                                            One of the most powerful el-
       minutes a day, is a fantastic technique employees can easily utilize to relax
                                                                                            ements impacting employee
       at work. Taking time out to just clear your mind (also known as meditation)
                                                                                            health and productivity is
       can also do wonders to reduce the symptoms of stress.                                stress. And although it’s one of
h Music therapy. Research has shown that music has a positive effect on the                 the most talked-about wellness
       body and psyche. Listening to favorite songs is an easy way for employees            topics, stress is one of the least
       to instantly lift their mood and relieve some stress.                                addressed issues in workplace
                                                                                            wellness. In this three-part
                                                                                            training experience led by the
The list can go on and on…
                                                                                            nation’s best stress expert—Dr.
These tips are not intended to represent a comprehensive list. A Google search for
                                                                                            Luke Seaward—participants
“relaxation tips” or “stress management,” or a trip to your local bookstore can yield
                                                                                            will have the opportunity to
hundreds of suggestions. In terms of techniques, the most effective methods are             explore the dynamics of stress
going to be different for every employee, and therefore every wellness program.             and how to systematically de-
Stress Management programs will require some trial and error effort. But the point          sign programs and environ-
is to offer several different options, as one approach will not work for everyone.          ments that reduce the harmful
                                                                                            effects of this epic problem.

Implementing a Stress Management Program
                                                                                            To access the Webinar presentations,
Plain and simple, stress is just a part of life. In many circumstances, we can’t control    simply log in to Absolute Advantage.
when and how stress occurs. We can, however, control how we cope with it. To help           Members will find the webinars at
                                                                                            http://www.absoluteadvantage.org/
employees manage stress, it’s critical to arm them with basic education and tools to        index.php?edition=53
identify their stress. Moreover, the best stress management programs should include
both coping skills and relaxation techniques. Just remember that people need
various options to address and let go of stress, as there isn’t any “one-size-fits-all”
prescription for stress management programs.


Lastly, in addition to the suggestions in this article, there are several resources
and strategies on stress management readily available, including free information
at www.welcoa.org, and even a free stress management campaign for WELCOA
members. The bottom line: don’t stress out about implementing your stress
management program!



©
    2011 We l l n e s s Co u n c i l o f A m e r i c a            w w w.welcoa.org                                                 11
PH: 402-827-3590 | FX: 402-827-3594 | welcoa.org

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Welcoa letting go_of_stress

  • 1. T HE W ELLNE SS COUNCIL OF A MER IC A PR E SEN T S Letting Go of Stress Help Your Employees Identify Stressors and Lead More Balanced Lives
  • 2. LETTING GO OF STRESS This WELCOA feature article brings you the insights of National Stress Expert, Dr. Brian Luke Seaward. In 2010, Dr. Seaward addressed WELCOA members with a three-part training series on stress management. The information shared in this publication is based on Dr. Seaward’s WELCOA webinar presentations. about Brian Luke Seaward phd Brian Luke Seaward, PhD is a renowned and respected international expert in the fields of stress management, mind-body-spirit healing and health promotion. His mission, as expressed through his legacy of acclaimed books and public appearances, is to make this a better world in which to live by having each of us reach our highest potential. Dr. Seaward is an award-winning author, photographer, teacher, celebrated film director/producer and much sought after inspirational speaker. Dr. Seaward is the CEO of Inspiration Unlimited, which began as a consulting company in the field of health promotion and wellness, and provides the most current information on the aspects of mental, physical, emotional, and spiritual wellness for both personal and professional training and development. He is the author of numerous stress management books, including “Stressed is Desserts Spelled Backwards.” For more information about Dr. Seaward, visit: http://www.brianlukeseaward.net/ about David Hunnicutt phd about Madeline Jahn about WELCOA Dr. David Hunnicutt is the President Madeline Jahn is the Communications Wellness Council of America (WELCOA) of the Wellness Council of America. As Associate for the Wellness Council of was established as a national not-for-profit a leader in the field of health promotion, his vision has led America. Her role is to coordinate the development of new organization in the mid 1980s through the efforts of a number to the creation of numerous publications designed to link publications and pool existing resources for WELCOA mem- of forward-thinking business and health leaders. Drawing on health promotion objectives to business outcomes. bers, serving the mission of health promotion through the vision originally set forth by William Kizer, Sr., Chairman marketing and planning support. She earned her Bachelor of Emeritus of Central States Indemnity, and WELCOA founding Arts from Creighton University, and is currently pursuing a Directors that included Dr. Louis Sullivan, former Secretary of Master’s Degree in Organizational Leadership from the Col- Health and Human Services, and Warren Buffet, Chairman of lege of Saint Mary. For questions about this publication, or Berkshire Hathaway, WELCOA has helped influence the face of to obtain permission for reprinting, please contact Maddy at workplace wellness in the U.S. mjahn@welcoa.org. Today, WELCOA has become one of the most respected resources for workplace wellness in America. With a membership in excess of 3,200 organizations, WELCOA is dedicated to improving the health and well-being of all working Americans. Located in PH: 402-827-3590 | FX: 402-827-3594 | welcoa.org Learn more about WELCOA’s free resources: America’s heartland, WELCOA makes its national headquarters in http://www.welcoa.org/freeresources/ one of America’s healthiest business communities—Omaha, NE. 2 w w w.welcoa.org © 2011 We l l n e s s Co u n c i l o f A m e r i c a
  • 3. LETTING GO OF STRESS T he Impacts of Stress Stress is part of the human condition. The average American is seemingly bombarded with varying types of stress from all different directions. To say that life is more complicated now An exclusive WELCOA than it was several hundred years ago is no exaggeration. interview with the lead- ing expert on stress is at your fingertips—and It’s very clear that when stress accumulates—whether it’s absolutely FREE. at the worksite, at home, or anywhere in between—it has D ownload your copy of extremely harmful effects on the body. These effects include, WELCOA’s Expert Interview but are not limited to, increased heart rate, blood pressure and with Brian Luke Seaward, Phd, muscle tension. Moreover, the association between stress and and find out: disease is colossal. Stress is connected to several conditions and “Are Your Wellness Programs diseases, including hypertension, chronic pain and a suppressed Prepared For The Super Stress Super Storm?” Dr. Seaward immune system, which can be responsible for everything from discusses how practitioners the common cold to cancer. In fact, the association between can help employees navigate stress and disease is about 85 percent and that’s not just a loose through their everyday stress. association; there’s a direct causal link there. Don’t miss this great resource: Tackling Stress in the Workplace http://www.welcoa.org/freeresources/ pdf/2010newsviews_seaward_062510.pdf For health promotion practitioners, addressing and implementing stress management programs is no small task, nor one that should be taken lightly. The good news is that there are plenty of resources and strategies readily available at your fingertips. In most cases, you can help employees effectively cope with stress by providing basic education along with simple tips and tools. “ There is no other organization fully dedicated to worksite wellness. WELCOA is a leader in providing valuable, trustworthy resources. This niche is WELCOA’s alone. ” © 2011 We l l n e s s Co u n c i l o f A m e r i c a w w w.welcoa.org 3
  • 4. LETTING GO OF STRESS The remainder of this article will provide you with basic stress-education that your employees need to know, along with strategies and coping techniques to effectively address common stress factors in the workplace. Because stress management …Members can access programs can encompass an infinitely large number of techniques, the following archived Webinars on information is intended to help you build your existing programs, or get a new one Absolute Advantage? quickly off the ground. WELCOA is your Number One Resource For Workplace Well- Dissecting Stress ness Information. Webinars & Being in health promotion, you’ve probably heard your fair share of stress certifications help practitioners take wellness programs to the definitions. Indeed, stress has been studied by professionals in psychology, sociology, next level. anthropology, physiology and theology, and as a result, there are several different definitions from several different disciplines. Members can access past Web- inars by logging in at: Luckily, there is a common definition agreed upon by most experts: stress is a www.absoluteadvantage.org perceived threat (real or imagined) to our mind, body, spirit or emotions. See this year’s Schedule here: To further dissect the meaning of stress, take a moment to reflect on the http://www.welcoa.org/consulttrain/ about.php components of this definition: Learn How To Become A Mem- Stress is a… Perceived threat—When a person perceives something, they place ber of WELCOA! their own interpretation on it, meaning two people in the exact same situation may Gain access hundreds of free documents and stay abreast respond differently. Wellness practitioners need to consider employee perceptions of the latest developments in when it comes to addressing stress workplace wellness. management, and help individuals Just Visit WELCOA’s homepage: identify their personal interpreta- www.welcoa.org tions of the “whats and whys” that are causing them stress. “ 4 You can help employees effectively cope with stress by providing basic education along with simple tips and tools. ” w w w.welcoa.org © 2011 We l l n e s s Co u n c i l o f A m e r i c a
  • 5. LETTING GO OF STRESS Stress is a…Threat (Real or Imagined)—Whether real or imagined, situations create stress in peoples’ lives. Real stress threats refer to tangible stressors, such as the loss of a loved one, the loss of income, the end of a marriage and/or the diagnosis of a disease. Imagined threats include those things that people worry WELCOA is your best about before they happen, and have to do with anxiety or negative thinking about source for hundreds of workplace wellness re- future events. Many people are guilty of worrying about situations or events that sources… never come to fruition. Come visit us at www.welcoa.org to Regardless of the source of stress, the definition tells us that if stress is perceived learn more today! in any way shape or form, it acts as a threat, and can cause damage to your employees’ health. Identifying Stress It is important to distinguish between two types of stress: Acute Stress can be very intense, but is short-lived. Usually lasting for about 20 minutes or so, this type of stress occurs in situations that are unexpected and brief, such as a car accident, getting pulled over for a speeding ticket, or witnessing a traumatic event. Acute stress is the kind of stress that seems to make your heart pound out of your chest, but doesn’t last much longer than 20 minutes because your body couldn’t withstand that kind of pressure. “ Regardless of the source of stress, the definition tells us that if stress is perceived in any way shape or form, it acts as a threat, and can cause damage to your employees’ health. ” © 2011 We l l n e s s Co u n c i l o f A m e r i c a w w w.welcoa.org 5
  • 6. LETTING GO OF STRESS The real concern, and the stress on which wellness practitioners should focus, is chronic stress. Chronic stress is not nearly as intense as acute stress, but it goes on for much longer than 20 minutes. Chronic stress is the result of unaddressed and …This article is based unresolved problems that continue mounting over a period of time. This type of on the work of National stress can linger for days, weeks, months and even years. Stress Expert, Brian Luke Seaward, PhD. There is certainly not a short list of items that could qualify as chronic stressors. Dr. Seaward is among the most Examples include an unpleasant relationship with an ex-spouse, an irritating co- notable experts on stress man- worker, a troubled teenage child, or a chronic illness. Although chronic stressors agement and sleep disorders in the United States. His insights are different for each person, examples usually fall into the same broad categories. in the field of health promotion Whether it’s at home or at work, a common theme for many employees is: having to have contributed to numerous do more, with less. WELCOA publications and pre- sentations on such topics. Dr. The following “Stress Indicator Checklist” can help employees pinpoint the root Seaward is an award-winning causes of their stress. author, photographer, teacher, celebrated film director/pro- ducer and much sought after inspirational speaker. For more information about Dr. Seaward: http://www.brianlukeseaward.net/ ! While you’re there, don’t forget to pick up your copies of his best-selling books! “ Chronic stress is the result of unaddressed and unresolved problems that continue mounting over a period of time. This type of stress can linger for days, weeks, months and even years. ” 6 w w w.welcoa.org © 2011 We l l n e s s Co u n c i l o f A m e r i c a
  • 7. LETTING GO OF STRESS What’s Stressing Us Out? Employees can identify and categorize their top stressors with this simple exercise: 1. Have employees write down their top stressors. Any type of problem or Thousands of organiza- situation that causes prolonged stress and grief should be included. They don’t tions are raving about their WELCOA Member- need to get into much detail, just have them make a list of the major areas in ship? which they feel stressed. More than three thousand or- ganizations across the U.S. and 2. Once they’ve finished listing stress-factors, your employees can use the list Canada are members of WEL- below to match a description to each of their stressors, which will help categorize COA. With the most compre- and identify the types of stress that need to be managed. hensive benefits of any organi- zation, WELCOA membership People: This section should obviously include anyone that is causing stress—a will save you time and money boss, a co-worker, a friend, etc. If your employees have distractions like “Bob in your quest to build a results- oriented workplace wellness always interrupting during the workday” or “Cindy’s constantly negative program. attitude,” these stressors should be marked under the “People” category. To become a WELCOA member Values or a values conflict: A value is something of importance that is often simply visit: symbolized with a concrete possession or object. (For example: education is a http://www.welcoa.org/store/ value, and a diploma symbolizes that value; Leisure is a value, and a vacation might be a symbol of that.) However, even while an employee’s continuing education may be a value, there may also be stress on the employee in the process of earning his/her degree. And while leisure time is certainly valued by many, the costs and logistics of planning a vacation are sometimes very stressful on individuals. Employees should identify these types of stressors, and mark them under the “Value/Value Conflict” category, even though these stressors may not be the most obvious or negative factors in employees’ lives. Priorities. Lastly, have employees check off anything on their list of stressors that involves a meaningful priority in life. For example, they may have listed “not having enough family time” or “spending too much time at work” as a stressor. These types of items should be marked as priorities. © 2011 We l l n e s s Co u n c i l o f A m e r i c a w w w.welcoa.org 7
  • 8. LETTING GO OF STRESS How to Manage Stress Once employees have made a categorized list, they can really begin to see where their stress is stemming from. If they have several people-related stressors, maybe WELCOA offers a national re-examining relationships should be their focus. This could also be an indicator certification and training that your employee needs to communicate how he/she feels to these individuals. If series? there are several checkmarks related to values, encourage the employee to determine As part of our mission, WELCOA if that value is worth the stress it is causing them. If they determine that it is, help is dedicated to providing a va- your employee find a way to address and cope with the associated stress. Stress riety of training opportunities factors marked in the priorities category might indicate that it may be time for your each year. Drawing from the latest science as well as best employee to re-organize their schedule to focus on what’s most important to them. practices in the field, WELCOA offers dynamic and nationally Once employees have completed the Stress Indicator Checklist, use the following recognized seminars, webinars, list of coping techniques and strategies in the Tips & Skills Section of this article, to and certification opportunities help your employees manage the stress that is affecting them every day. that engage workplace well- ness practitioners, business Letting Go of Stress leaders, and health profession- For decades, several stress management programs have placed a tight focus on als all across the country. relaxation skills. While this is certainly a critical component of stress management, Check out this year’s Webinar relaxation skills only address the symptoms of schedule by visiting: stress, not the causes. If we don’t consider the http://www.welcoa.org/consulttrain/ causes of stress, we’re really only treating webinar.php half of the problem. The most effective stress management programs will address both the causes and symptoms of stress. “ The most effective stress management programs will address both the causes and symptoms of stress. ” 8 w w w.welcoa.org © 2011 We l l n e s s Co u n c i l o f A m e r i c a
  • 9. LETTING GO OF STRESS Tips & Skills: Techniques & Strategies to Help Your Employees Manage Stress Effective coping skills and relaxation exercises can increase your employees’ Statistics show that awareness of stress-producing issues and provide them with tools necessary to work the most heart attacks occur on Monday morn- toward a resolution. Here are some skills they should know to effectively manage ings between 8-10am, their stress and achieve balance in their lives. more than any other day of the week? Coping with Stress: h Reframe the situation. Reframing is all about changing perception. When Read about heart attacks and how to prevent them here: an employee reframes their situation, they make a conscious effort to put [Link to Health Bulletin on Heart Attacks things into perspective and look at the bigger picture. This approach in current edition of Absolute Advantage] includes looking at the lighter side of things. For example, maybe your employee is stressed because they tripped on their words during a Wellness Practitioners, Don’t presentation in front of a boss and peers. Although it wasn’t ideal, in the Miss This Free Report On bigger scheme of things, it’s probably not going to have a major impact on Stress Management! their job and career path. So, encourage them to take a second think about http://www.absoluteadvantage.org/ uploads/files/BS_V10_NO04.pdf the situation in a more lighthearted manner, and maybe take a second to be grateful that the situation isn’t worse! Finding the humor in a seemingly stressful situation can help put a smile on an employee’s face. If you teach them to reframe a situation, your employees can ultimately re-interpret the scenario to avoid feeling threatened and stressed by it. “ When an employee reframes their situation, they make a conscious effort to put things into perspective and look at the bigger picture. ” h Journal your thoughts and feelings. A recent study took blood samples from people who regularly wrote down their thoughts and feelings. The study found that the subjects who kept journals tended to have a better, healthier immune system than those who didn’t. Encouraging your employees to journal or reflect on their feelings may help alleviate pent-up feelings or anxieties that are causing them stress. © 2011 We l l n e s s Co u n c i l o f A m e r i c a w w w.welcoa.org 9
  • 10. LETTING GO OF STRESS h Discover and make time for hobbies. When employees can make time for the activities they enjoy, it helps create healthy work/life boundaries and balances out stress. Moreover, when they’re actively engaged in healthy You can access hundreds hobbies, they’ll be better equipped to handle stressful situations. For of workplace wellness example, if an employee is experiencing a lot of problems at work, their resources on Absolute outside activities can help keep their mind off the situation and give life Advantage? more meaning. An individual who doesn’t participate in any hobbies may WELCOA is your Number One be more inclined to react negatively to stressful situations, as they may feel Resource For Workplace Well- continually rattled by and/or stuck in unhealthy scenarios. Hobbies are a ness Information. Archived articles and webinars help prac- great way for employees to create their own order and avoid the chaos that titioners take their wellness pro- unstructured time and constant stress can bring. grams to the next level. h Build strong social connections. The research is clear that people who have strong social support groups tend to buffer themselves against stress, Workplace Wellness: more so than those who don’t. A word to the wise: technology is great, but “Read All About It!” is no replacement for true social support groups such as friends and family. at www.absoluteadvantage.org. While it is great to use social networking sites like MySpace and Facebook, employees should be encouraged to remember that virtual friends can’t Learn How To Become A Member! match the real thing. Gain access to hundreds of exclusive articles, and stay abreast of the latest Relaxation Techniques: developments in workplace wellness. Find out all the benefits of membership Relaxation techniques should return the body back to a sense of homeostasis. When today! Visit: http://www.welcoa.org/ a person is stressed, their body reacts by increasing the heart rate, blood pressure, member/benefits.php metabolism and/or breathing. When homeostasis is achieved, the body is brought back to a state of calm and tranquility. Here are some great relaxation techniques to help your employees bring their bodies back into a state of balance: h Exercise. Exercise is a healthy and controlled way to respond to stress. When a person is stressed, the body produces a whole slew of chemicals such as cortisol, epinephrine, and norepinephrine. Cortisol, in particular, helps increase the sugars and lipids in the blood for the body’s “fight or flight” response to stress. However, it is well-documented that when cortisol gets done with its stress responsibilities, it can hang around, destroying white blood cells and thus suppressing the immune system. 10 w w w.welcoa.org © 2011 We l l n e s s Co u n c i l o f A m e r i c a
  • 11. LETTING GO OF STRESS When a person exercises, they essentially flush out stress hormones that have built up in their body. If your employees are sitting on their computer for eight to 14 hours a day and not exercising, they are creating a toxic chemical stress cocktail, which can have serious effects on their body and immune system. WELCOA Members Have Whether it’s yoga, Tai Chi, walking, swimming, cycling or running, employees FREE Access to Stress- Management Webinars should be encouraged to exercise and flush out those stress hormones! by Dr. Luke Seaward h Meditate or breathe. Simple deep breathing, even if it’s just for five One of the most powerful el- minutes a day, is a fantastic technique employees can easily utilize to relax ements impacting employee at work. Taking time out to just clear your mind (also known as meditation) health and productivity is can also do wonders to reduce the symptoms of stress. stress. And although it’s one of h Music therapy. Research has shown that music has a positive effect on the the most talked-about wellness body and psyche. Listening to favorite songs is an easy way for employees topics, stress is one of the least to instantly lift their mood and relieve some stress. addressed issues in workplace wellness. In this three-part training experience led by the The list can go on and on… nation’s best stress expert—Dr. These tips are not intended to represent a comprehensive list. A Google search for Luke Seaward—participants “relaxation tips” or “stress management,” or a trip to your local bookstore can yield will have the opportunity to hundreds of suggestions. In terms of techniques, the most effective methods are explore the dynamics of stress going to be different for every employee, and therefore every wellness program. and how to systematically de- Stress Management programs will require some trial and error effort. But the point sign programs and environ- is to offer several different options, as one approach will not work for everyone. ments that reduce the harmful effects of this epic problem. Implementing a Stress Management Program To access the Webinar presentations, Plain and simple, stress is just a part of life. In many circumstances, we can’t control simply log in to Absolute Advantage. when and how stress occurs. We can, however, control how we cope with it. To help Members will find the webinars at http://www.absoluteadvantage.org/ employees manage stress, it’s critical to arm them with basic education and tools to index.php?edition=53 identify their stress. Moreover, the best stress management programs should include both coping skills and relaxation techniques. Just remember that people need various options to address and let go of stress, as there isn’t any “one-size-fits-all” prescription for stress management programs. Lastly, in addition to the suggestions in this article, there are several resources and strategies on stress management readily available, including free information at www.welcoa.org, and even a free stress management campaign for WELCOA members. The bottom line: don’t stress out about implementing your stress management program! © 2011 We l l n e s s Co u n c i l o f A m e r i c a w w w.welcoa.org 11
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