Mental Wellbeing and Stress This tool box talk explains about mental health and stress Toolbox Talk Mental Wellbeing and Stress Health Risks in Construction This project has been delivered with support from the CITB Growth Fund, which aims to ensure that the construction industry has the right people, with the right skills, in the right place, at the right time and is equipped to meet the future skills demands of the industry.

Mental Wellbeing and Stress Mental health is how we think, feel and behave Stress is a word used to describe a feeling when it all seems too much We talk about physical health but tend not to when it comes to anything to do with mental health, which is about how we think, feel and behave Stress is a word people use to describe the feeling they have when: It all seems too much When they are overloaded and Don't feel that they are able to meet all the demands placed upon them

Stress Demands Pressure Motivation A physical and mental reaction Work or personal life may be contributing Life in general places many demands and pressure on us all We needs some demands to remain motivated, healthy and to perform at our best If though, these pressures are excessive or prolonged, we can experience the physical and mental reaction that is commonly known as stress

Stress We all need some pressure if we are to lead fulfilling lives Destructive stress is our physical, emotional and behavioural response to an inappropriate level of pressure Too little and we can be bored and frustrated Too much and we can be exhausted and non-productive Pressure is not the same thing as stress Destructive stress is our physical, emotional and behavioural response to an inappropriate level of pressure It is important that we all have some pressure if we are to lead fulfilling lives, as too little and we can be bored and frustrated but too much and we can be exhausted and non-productive

Hazards Excessive hours/shift work Living away from home Corporate culture Increased responsibility Workplace bullying Environment - heat/noise Lack of autonomy Uncertainty of job requirements Keeping up with technology Job insecurity Tension/conflict between colleagues There are many different factors that can affect your mental health and raise your stress levels while at work. People generally perform better in the workplace when they feel secure, stable and have a reliable routine that they can effectively manage. When these are thrown off balance, then this is where stress becomes a very real factor in your working life. For example: Many of you are used to working for very long hours, or shifts. Having to work remotely, away from home and out of your comfort zone, this can sometimes affect you Sites can be loud, hot and uncomfortable, when added to the mix of long hours, travelling, and increased work responsibility this can raise the stress levels More unpleasant factors like tension between colleagues and bullying definitely affect how you feel at work

Warning signs Learn to recognise your own individual warning signs Worrying about things you know you don’t really need to worry about Eating, drinking and/or smoking more Sleeping problems Stomach problems Inability to concentrate properly - forgetting things Irritating health problems - colds, cold sores etc Everybody is different, and each person reacts in their own way to excessive pressures. We all have our own ways of showing stress, so learn to recognise when you are showing warning signs, for example: Some people don’t sleep well, or Lose their appetite when they are suffering from stress. Others might: Start drinking and smoking more Start to lose their focus and concentration or Become forgetful Other people have physical signs of stress, like: The classic recurring cold sore, or Become more susceptible to catching colds Do you have any warning signs?

Risks Ill Health - symptoms can include: Physical Mental Behavioural Emotional The warning signs and symptoms vary but they can affect your physical, mental, behavioural and emotional well being. The physical signs include: headaches indigestion palpitations raised blood pressure heart disease Stress can result in indecision, failing memory, loss of concentration, making mistakes, risk of accident and depression But the way you feel can also be affected. You might feel: unsociable not sleep well your confidence may take a dive you might become irritable and the problems start to affect your home life where your closest relationships can suffer or even break down in the worst cases

Prevention Time Management Assertion Exercise Healthy Diet Recognition In order to help you manage your work related pressures, there are a few things you can do to make your working day go more smoothly Improve your time management. That means, prioritising your tasks, focus on the important activities and make a list of what you need to achieve and stick to it. Cut out any time wasting, it only holds you back, then you have to double up to catch up on your work. That puts too much unnecessary pressure on you Also, be honest with yourself and others, Have confidence in yourself, say what you mean and express what you want, need or feel. This only works though if you have respect for others and listen to what others have to say as well. Once both sides have expressed respectfully what they want, then you are both in a better place to negotiate a compromise and work together without any friction You can also take measures to prevent any ill health as a result of stress Exercise is a great way to counteract stress because it helps the body to function better. It improves your blood circulation and pressure, clears the mind, improves your own self–image, and it’s a great way to spend time with other people! Along with exercise, give your body the right fuel. Don’t stuff it full of substances that make stress symptoms worse. Cut down on drinking and smoking. It might feel good at the time, but when you are under pressure, they prevent the body from coping properly – like your heart and blood pressure Eat healthily and regularly. For example, eating complex carbohydrates helps you to release energy regularly over the course of the day to keep your body engine working without unnecessary effort. Eat your cereal, fruit and pasta! And when you’re tempted to reach for that fizzy drink, try and have a glass of water instead. We tend to forget that the body needs to stay hydrated to work properly and water is the best way

ANY QUESTIONS? www.cbhscheme.com If you have any questions about anything raised in this TBT about mental well being and stress then please speak to you Manager, contact your GP or call the CBH helpline on 0845 873 7726 Thanks for listening today www.cbhscheme.com