2. Road to Resilience

3. 200 300 400 500 100 200 300 400 500 100 200 300 400 500 100 200 300 400 500 100 200 300 400 500 100 STRESS MANAGEMENT WORK-LIFE BALANCE SHIFT WORK NUTRITION & STRESS PHYSICAL ACTIVITY & STRESS

4. What is the first step to manage your stress?

5. Identify the underlying causes of your stress

6. True of False? All stress is caused by negative events

7. False Pleasant events such as job promotions, vacations and marriage can be stressors since they require many adjustments and place demands on the person

8. Name some warning signs and symptoms you may experience when you have stress

9. Headaches Back pain Fatigue Increased heart rate Increased blood pressure Indigestion Sleep disturbances Difficulty in concentrating Short temper Job dissatisfaction Low morale

10. What can you do to reduce stress?

11. Try relaxation techniques Be active every day Eat regular and healthy meals Focus on the positives in life Laugh and have fun

12. What could be included in a Stress Management Policy?

13. Compressed work week Flex time Job share Voluntary reduced work time Work from home or remote location Sabbaticals leave Professional development leave

14. What does the term “work-life balance” mean?

15. It is the ability to manage all priorities in your life, both at work and at home

16. How does an employee with work- life balance benefit an employer?

17. 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

18. What are some barriers to work-life balance?

19. Work overload Lack of support from family and friends Poor communication Changing work culture Company downsizing

20. What can you tell a co-worker to assist him/her in achieving work-life balance?

21. 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

22. What would help to increase work-life balance?

23. Compressed work week Flexible hours Job share Voluntary reduced work time Work from home or remote location Paid or unpaid leaves Sabbaticals leave Professional development leave Bereavement leave Compassionate care leave Personal leave Dependent care Breastfeeding policy Phased-in retirement Stress policy

24. True or false? With shift work, taking time to exercise increases stress

25. False Exercise can help shift workers sleep better and will improve physical fitness, leading to a more energetic and alert attitude during work

26. True or false? After working a night shift, a drink of alcohol before going to bed will help you sleep better

27. 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

28. What are some health problems that shift workers are more likely to develop?

29. Sleep disturbances Digestive problems Heart disease Weight issues

30. Why does shift work cause stress?

31. 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

32. What strategies can a workplace implement to help shift workers manage their stress?

33. 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

34. True or false? When in a stressful situation, increasing caffeine intake will help you cope

35. False Caffeine is a natural stimulant and can throw the body’s systems into overdrive, especially in stressful situations

36. True or false? Our bodies need more nutrients when we are under stress

37. False This is a myth Stress causes people to neglect their diet, however there is no need for more or less nutrients while stressed

38. True or False? Eating comfort food can relieve your stress

39. False Eating comfort food does not relieve stress because you have not dealt with the source of stress

40. Give examples of 3 healthy food options to have when you are stressed

41. Fresh fruit or veggies Low-fat yogurt Whole grain cereal and low-fat milk Hot chocolate made with low-fat milk Low salt pretzels

42. How can you maintain your healthy mental status when you are stressed and lose your appetite?

43. 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

44. True or false? Regular physical activity is a great way to manage stress

45. 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

46. True or False? At work, a few minutes of stretching every day can help relieve stress

47. True Stretching helps to relieve stress, relax tense muscles and re-energize your day

48. Give examples of physical activities that can relieve stress at work

49. 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

50. What physical activity opportunities can a workplace implement for employees?

51. 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

52. What are some examples of initiatives that support physical activity?

53. 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