Road to
Resilience
STRESS
MANAGEMENT
WORK-LIFE
BALANCE
SHIFT
WORK
NUTRITION
& STRESS
PHYSICAL
ACTIVITY
& STRESS
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What is the first step to manage
your stress?
Identify the underlying causes of
your stress
True of False?
All stress is caused by
negative 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
Name some warning signs and
symptoms you may experience
when you have stress
•Headaches
•Back pain
•Sleep
disturbances
•Fatigue
•Difficulty in
concentrating
•Increased
heart rate
•Short temper
•Increased
blood
pressure
•Indigestion
•Job
dissatisfaction
•Low morale
What can you do to
reduce stress?
•Try relaxation techniques
•Be active every day
•Eat regular and healthy meals
•Focus on the positives in life
•Laugh and have fun
What could be included in a
Stress Management Policy?
•Compressed work week
•Flex time
•Job share
•Voluntary reduced work time
•Work from home or remote location
•Sabbaticals leave
•Professional development leave
What does the term “work-life
balance” mean?
It is the ability to manage all
priorities in your life, both at work
and at home
How does an employee with worklife balance benefit an employer?
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
What are some barriers to
work-life balance?
•Work overload
•Lack of support from family and
friends
•Poor communication
•Changing work culture
•Company downsizing
What can you tell a co-worker
to assist him/her in achieving
work-life balance?
• 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
What would help to increase
work-life balance?
• Compressed work
week
• Professional
development leave
• Flexible hours
• Bereavement leave
• Job share
• Compassionate care
leave
• Voluntary reduced
work time
• Personal leave
• Work from home or
remote location
• Dependent care
• Paid or unpaid leaves
• Phased-in retirement
• Sabbaticals leave
• Stress policy
• Breastfeeding policy
True or false?
With shift work, taking time to
exercise increases stress
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
What are some health problems that
shift workers are more likely to
develop?
•Sleep disturbances
•Digestive problems
•Heart disease
•Weight issues
Why does shift work cause stress?
• 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
What strategies can a
workplace implement to help
shift workers manage their
stress?
• 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
True or false?
When in a stressful situation,
increasing caffeine intake will help
you cope
False
Caffeine is a natural stimulant and
can throw the body’s systems into
overdrive, especially in stressful
situations
True or false?
Our bodies need more nutrients
when 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
True or False?
Eating comfort food can
relieve your stress
False
Eating comfort food does not relieve
stress because you have not dealt
with the source of stress
Give examples of 3 healthy food
options to have when you are
stressed
• Fresh fruit or veggies
• Low-fat yogurt
• Whole grain cereal and low-fat milk
• Hot chocolate made with low-fat milk
• Low salt pretzels
How can you maintain your healthy
mental status when you are stressed
and lose your appetite?
• 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 or false?
Regular physical activity is a
great way to manage stress
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
True or False?
At work, a few minutes of stretching
every day can help relieve stress
True
Stretching helps to relieve stress,
relax tense muscles and re-energize
your day
Give examples of physical activities
that can relieve stress at work
• 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
What physical activity opportunities
can a workplace implement for
employees?
• 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
What are some examples of
initiatives that support
physical activity?
• 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