C4 Risk Management Group Ltd

STRESS
Unit Standard 12355

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What is Stress?

Stress can be defined as the response to any pressures placed upon us by other people
and events, or those that we impose upon ourselves. Stress induces a natural response
that enables us to adapt and cope with life. The factors that create stress are called
stressors. Reactions to these stressors can be both physiological (physical) and
psychological (affecting the mind).

Not all stress is bad…everyday stress is necessary for growth and development. The
human nervous system is designed to cope with a certain degree of stress. However,
when the degree of stress exceeds the coping ability the health of the individual can
suffer…both physiological and psychological.

The opposite effect can happen as well. It has been said that if we have too little stress
in our lives that we will become unmotivated.

Stress Event Rating

Event Rating (Out of 100)

Death of a spouse 100

Marital separation 65
Marriage 50
Retirement 45
Pregnancy 40
Gaining a new family member 39
Major change in financial state 36
Change in responsibilities at work 29
Son or daughter leaving home 29
Outstanding achievement 28
Trouble with boss or supervisor 23
Change in residence 20
Going on holiday 13
Christmas approaching 12
Minor legal violation 11

Signs and Symptoms

Signs and symptoms of stress will differ from individuals. These signs and symptoms
can be grouped physiological, psychological or behavioural.

Physiological (Physical)

1. Headache

2. Insomnia

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 3. Tiredness

4. Palpitations (fluttering heart rate)

5. Heavy sweating

6. Tight and painful muscle joints

7. Constipation

8. Indigestion / stomach upsets

9. Loss of sexual desire

10. Skin rashes / itches

11. High blood pressure

12. Frequent nervous tics, muscle spasms or twitching eyelids.

13. Tearfulness for no reason.

14. Frequent colds or flus.

15. Rapid breathing

16. Shakiness

Psychological (Emotional)

1. Inability to relax

2. Poor concentration and memory

3. Difficulty in finishing tasks

4. Irritability, impulsive behaviour

5. Losing your zest for life

6. Difficulty in making decisions

7. Feeling on edge

8. Feeling scared

9. Feeling helpless

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 10. Feeling overwhelmed

11. Feeling burnt out

12. Depression

Behavioural

1. Yell or get angry with people

2. Give up and stop doing anything

3. Crying

4. Smoke , drink or take drugs to excess

5. Intense reactions to minor things

While some of the factors above can be directly related to stress, ultimately, they are
the result of hormonal or biochemical processes stimulated by the stress response.
Many factors influence an individual’s reaction to stress….personality, environment,
past experience, health status and financial situation. People deal with stress in
different ways and the capacity to deal with stress changes throughout your lifetime.
Those who have developed effective strategies to deal with day to day stressors are
likely to develop physical and psychological symptoms.

Stressors

‘Events or circumstances which may lead to the perception that physical or

psychological demands are about to be exceeded’

The particular stressors that will cause difficulty in a particular instance, and the
effectiveness of an individual’s coping mechanism are different from situation to
situation and from person to person. Both of these are impossible to predict in
advance but may become predictable with experience of that individual and the
situation.

1. The intensity and duration of both physical and mental effort

- A long physically demanding job will tire people more quickly than a
non one.
- A sustained mental effort is more fatiguing than a non one

2. The environment

- Environmental factors can place obvious and at times extreme

demands on people.

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 3. Mental and emotional well being, responsibilities, worries, conflict, social
interactions.

- The pressure of non work related events can be a direct cause of stress.

4. A lack of physical well being, illness, pain, sleep loss, inadequate nutrition
and exercise.

- The increased difficulties of someone to cope with stress who is sick

compared to one that isn’t.

5. The organizational characteristics of work.

- Psychological stressors involved in getting the work done.

- The individuals control over his/her conduct during the day.
- Support for individuals within the organization.

In summary stressors can be defined as something that causes distress within

individuals either by an internal or external source. Some examples if these are:

1. Internal

- illness, drugs, alcohol, sm0oking, unemployment, financial problems,

low self esteem, divorce, marital problems, negative thoughts, cultural
issues, physical (weight, health, appearance).

- Many of our internal stressors are brought on by our attitude to things,

our personal beliefs and our own reactions to events.

2. External

- driving or traffic, job demands, repetitive work, angry or abusive

customers, lack of space, pollution, noise, too many tasks to complete,
unrealistic guidelines, many competing demands.

Consequences of Stress Overload

When we are unable to cope with stress we become rundown, tired and exhausted.
When people say they feel stressed, that is when their reaction has gone from positive
to negative. They are in DISTRESS. If we do not recognise this situation and deal
with it then we are at risk of an illness occurring.

Our reactions to our stressors are influenced by many things – our personality,
hereditary factors, our finances, previous personal experiences and our health. For
example a person who is generally negative and always anxious will have a different
reaction to a situation than someone who is happier and has a more positive outlook.

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Possible consequences of stress overload are:

1. Worsening relationships with partners

2. Yelling at children

3. Downturn in your performance at work.

4. Worsening relationships with work colleagues

5. Stomach ulcers

6. Depression.

Reducing Unwanted Stress

If you are suffering from the effects of stress it is important that you recognise it as
soon as possible and implement strategies to reduce to amount of stress that you are
under.

1. Change the stressor

- One way to reduce stress is to change the cause. The most drastic way
is to change your environment (where you live and work). More often
than not this is not possible…therefore, you can think of changes to
those parts that are causing you the most stress.

2. Change you response to stress

- Talk your worries over with a fiend, partner or colleague.

3. Limit your expectations

- You cannot do everything that is expected of you. Be selective and use

your energy to do the most important things. Set goals that you can
reach. Do not blame yourself if you don’t reach your goals…but don’t
give up.

4. Eat well and exercise

- Eat a variety of fresh foods in a well balanced diet and you will not
become rundown due to a lack of nutrients. Make some time to ensure
that you exercise at least three times a week. Ensure that whatever
physical activity you choose that it is something that you enjoy doing.

6. Take time out

- Ensure that you put aside time for yourself to do something that you
enjoy doing.

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 7. Solve problems

- Try to find a quick solution to conflict. Learn to be more assertive and

learn to say no. Compromise or try to find ways of dealing with your
frustration and anger.

8. Feel better about yourself

- Identify what you do well and recognise your ability and qualities. Do
something nice for yourself at least once a week.

9. Practice relaxation

- Try yoga, meditation or have a massage. Relaxation is very

important…find something you like and do it often.

10. Get sufficient sleep

- Take a walk in the evening or relax. These are helpful in promoting

healthy sleep. Avoid sleep medications as these can disrupt your sleep
pattern even more.

11. Plan you time

- Make a list of things to be done but make sure they are all achievable.

What Else Can You Do?

1. Do a stress management course

2. Do a relaxation programme

3. Do a course in meditation

4. Talk to a counselor or your doctor

5. Do a course in assertiveness, communication and confidence building

6. Find a relaxing and enjoyable hobby

Consequences of Reducing Stress

If you are in a position to employ some of the techniques as stated above, as a result
the stress that you may be subjected too will decrease. The consequences of reducing
stress levels are as follows:

1. Improved outlook on life.

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 2. Improved relationships with family and friends.

3. Better able to cope with stress and the associated problems.

4. Improved relationships with work colleagues and managers.

5. Improved health

6. The ability to deal with problems positively and achieve desirable

outcomes.

Internal Stress Reduction Options

Most of the techniques as stated above are techniques that involve mostly external
sources. As an individual you can employ some internal techniques in order to
minimize the stress in your life.

1. Utilize humour if it is appropriate to see the funny side of stressful

situations.

2. Accept the fact that you have a choice in whether you react or not to a
situation.

3. Change focus

4. Change your expectations.

5. Accept change as it occurs.

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 1. What is stress?
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2. Name five physical symptoms of potential stress overload. That is what are 5 physical
signs or symptoms that your body tells you, you are stressed out?
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3. Name four emotional symptoms of potential stress overload. [Emotional is how you
feel]
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4. Name four behavioural symptoms of potential stress overload. [Behaviourial is how

you act, what you do]

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5. Explain how stress can encourage you to do more [that is, be a motivator].
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6. What are the consequences of too little stress?

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 7. Give three internal sources of stress. What you create within yourself [ie. your mind]
that causes you to be stressed? E.g. you have a competitive streak that can create
stress if you are not winning.
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8. Give seven external sources of stress. What happens in the outside world that can
affect your stress levels?
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9. Name four results or consequences of too much stress [overload] at work.

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10. Name four results or consequences of reducing unwanted stress at work.

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11. Give five practical approaches for reducing unwanted stress at work, as a security
officer.
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12. What are four processes/approaches you can create within yourself [internal] that will
assist in reducing unwanted stress? E.g. using humour.
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