NEW book Show Stress Who’s Boss! Shows you how to Deal with Stress.

Extracts from NEW Book
Show Stress Who’s Boss!
By

Carole Spiers MIHPE MISMA
World Authority on Corporate Stress
BBC Guest-Broadcaster • Author
Motivational Speaker

© Carole Spiers 2012

The Carole Spiers Group (CSG) has established a
valuable niche in the field of workplace stress
management, working with equal success in the
contrasting cultures of the UK and Dubai, bringing
proven, tangible benefits to a long roll of prestige clients
such as Abbey, Al Habib [Oman], CNA [Qatar],
Debenhams, Emirates Airline, Etisalat [Dubai], House of
Fraser, Kanoo Group [ME], Panasonic UK, Sainsbury‟s,
Tecom (Dubai), Walt Disney and Unilever.

Our services comprise of Stress Management,
Organisational Change and Cultural Diversity Training.
Employee Counselling, Post Trauma Support &
Management, Mediation & Executive Coaching

The Author
Carole Spiers MIHPE MISMA
• World Authority on Corporate Stress
• Expert Witness to the UK Courts
• Weekly Gulf News Columnist
• BBC Guest-Broadcaster
• Motivational Speaker
• Author of Show Stress Who’s Boss!
• Established Carole Spiers Group in 1987

Step One: Awareness
Step Two: The Individual Nature
Step Three: Causes Of Work Stress
Step Four: Proven Techniques For
Dealing With Stress


Definition of Stress
Stress is the adverse reaction people have to excessive
pressure or other types of demands placed on them.
(UK Health and Safety Executive)


What Is The Difference Between

Pressure
And

Stress

?

What Causes Stress?

Fundamentally, it is the
way that we think about a
situation rather than the
situation itself that causes
stress.


How Do
You React
When You
Experience
Stress?


Immediate Reactions
to Stress
● Dry mouth
● Nervous
● Rapid breathing
● Feel sick
● Moist palms


Prolonged Symptoms of Stress
● Chest pains ● Irritability
● Indigestion ● Anger
● Sleep problems ● Low energy
● Headaches ● Tiredness
● Teeth grinding ● Low
self-esteem

You may recognise the signs but what do you do
about it?


Stress-Related Illnesses
• Headaches
• Ulcers
• Heart disease
• Indigestion
• Skin disorders
• Overactive Thyroid
• Irritable Bowel Syndrome
• High blood pressure

Pressure – Performance Curve
Performance
Lack of Focused Well-Being
engagement
Stress
Performance

Rust Burn
Out Out

Pressure

Personality Types
What Personality Type
Are You?


The Role of Personality - Type ‘A’ Behaviour Patterns
• Excessively hard-driving
• Ambitious
• Enhanced sense of time
urgency
• Pre-occupation with time
deadlines
• Desire to do increasingly
more things in less time
• Pre-occupation with competitive
activities
• Aggressive, hostile and impatient


Type ‘B’ Personality
• Patient
• Content
• Set reasonable goals
• Takes time out
• Easy deadlines
• Relaxed
• Less competitive


Causes of Workplace Stress


Causes of Workplace Stress
• Long working hours
• Lack of autonomy and control
• Poor management
communications
• Excessive expectations
• Uncertainty
(esp. career prospects)
• Lack of recognition and reward
• Work under-load / overload

Effects Of Workplace Stress


Effects Of Workplace Stress
● Poor performance
● Reduced productivity
● Low morale
● Decreased loyalty and
commitment
● High staff turnover
● Personal and team conflict
● Absenteeism
● Presenteeism

What Can the Organisation
Do to Manage Stress?


The Role of the Manager


Recognising Stress in Others!

• Clock watching
• Mood swings
• Poor time keeping
• Poor decision making
• Personality change
• Violence & aggression


The Effective Management Of
‘Walking the Talk’
Open door policy
‘Walk and talk’ the job
Be available
Value and recognise
Make time
Know when to refer on
Know who to refer to


Employee Referral

Buddy Health & Safety

First Contact Counselling Team Personnel

EAP Internal / External Counsellor

OHD

Organisations Need to Establish
Best Practice By:
• Ensuring that demands are realistic
• Ensuring a healthy and safe
environment
• Adopting fair procedures for
dealing with grievances
• Allowing the team some control
over their work
• Avoid role conflict and role
ambiguity
• Publicise what support is © Carole Spiers 2012
available

What Support Do Managers Need?
Peer Group Support

Supervision Mentoring

Coaching

Create A Healthy Lifestyle

An effective work life
balance includes:

• A healthy diet
• Regular exercise
• Relaxation
• Uninterrupted and sufficient sleep
• Increase leisure time and taking up hobbies


Take Regular Breaks
These should be spaced out during the year and not just
taken all in one go!


Being Assertive
• Listening to others
• Negotiating
• Verbalising what you feel
and need
• Compromising
• Respecting others
• Enjoying self-confidence and control


Delegation
• Identify the task
• Choose the appropriate person
• Be specific about the job
• Be specific about when you want it done
• Make sure they understand
• Get him / her to commit
• Put it in writing?
• Let them do it their way
• Encourage, support, supervise
• Don‟t over manage!

Make A Hobby Of Your Body


You Are What You Eat

• Complex carbohydrates
(bread, pasta potatoes) -
supports nervous system
and reduces mood swings,
• Say no to refined carbohydrates
(biscuits and crisps)
• Restrict caffeine!
(starts the stress reaction)
• Avoid coffee, tea, cola drinks, cocoa and some
headache remedies
• Fruit and vegetables (supports the immune system)
• Drink 2 litres of water a day to avoid dehydration

How Exercise Reduces Stress
• Reduces muscle tension and uses up the energy
released by the “fight or flight” response
• Causes production of endorphins producing
feelings of euphoria and relaxation
• Improves and maintains good circulation and
lowers blood pressure
• Can distract from worrying thoughts and
anxieties and encourage more creativity and
problem solving
• Improves self image, appearance and helps
to control weight

Relaxation Techniques
• Listening to music
• Meditating
• Reading
• Having a bath - perhaps with
the addition of essential oils
• Watching a favourite film


Support Each Other…..


Seek Help When Necessary

• Attentive listening
• Trust
• Empathy
• Confidentiality


Enjoy Your Environment


Manage Your Time
• Establishing priorities – to do lists
• Must do, should do, would like to do
• Cutting out time wasting
• Dropping unimportant activities -
say “no”, or delegate
• Making time for yourself
• Listing achievable goals
• Not making excuses for not doing something

6 Email Tips
• Do not make email the
first task of the day
• Do not allow incoming mail to
distract you
• Set regular times to read and
respond to your email
• Use an effective spam programme
• Only copy in those who need to see your email
• Use a filing system / flags to manage your in-box

Where Do You Go From Here?

• Stress management
is personal
management
• Recognise your
warning signs and
do something about it
• Take action now!


Carole’s Proven Top 10 Tips
1. Avoid getting angry over things
you can‟t change
2. Allow extra time for commuting
+ 30 mins!
3. Learn how to say „no‟ to
unreasonable demands
4. Put 20 minutes „me time‟ in
your diary every day
5. Compartmentalise home
and work activity

Carole’s Proven Top 10 Tips
6. Don‟t dwell on the past – draw a line
7. Have one „arrangement free‟
weekend every month
8. Chunk your time into
2 hour blocks
9. Share your time with optimists
10. Nurture your spirituality and
keep a positive outlook on life

The Journey Continues With You…

A Stress Management programme that works
increases essential competitive advantage!

© 2012 Carole Spiers Group. All rights reserved.

Stress-Management Training, Counselling
and Consultancy at The Service of Top Corporations

You need the range and depth of
CSG‟s expertise to help you tackle
workplace bullying today.

Call us if we can be of help to you!
+ 44 (0) 20 8954 1593

Buy Show Stress Who’s Boss!
by Carole Spiers
Available www.showstresswhosboss.co.uk
47
and all good bookshops. © Carole Spiers 2012

Contact Us Today for Proven Stress
Management Solutions
Carole Spiers Group
International Stress Management &
Employee Wellbeing Consultancy
Phone: +44 (0) 20 8954 1593
(London Office)
Email: info@carolespiersgroup.co.uk
Web: www.carolespiersgroup.co.uk

For expertise in:
Stress Management Communication Skills,
Entrepreneurship, Cultural Diversity, Organisational
Change and Post Trauma Support © Carole Spiers 2012

NEW book Show Stress Who’s Boss! Shows you how to Deal with Stress.

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