Prevent stress with mental fitness

For the first time, stress outmatches musculoskeletal disorders in PFA’s claims statistics. And even though there is no easy solution to the problem, the right mental tools and a strong sense of fellowship at the workplace will go a long way. Here, Rikke Bay Haaber, Head of PFA’s Health Department, and mindfulness expert Chris Norre give their take on how best to beat stress.

If you take on numerous tasks every day at work and struggle to find time for it all, you are not alone. Each day, 35,000 people in Denmark feel so stressed that they call in sick. Symptoms such as failing memory, small involuntary tension in muscles and joints, palpitation and lack of general overview can be indications that you are facing a strain that you cannot handle or cope with. In severe cases, this may result in a stress diagnosis, which may require treatment. However, most people are simply just busy and, in this case, it is important to learn how to mentally cope with the challenges posed by everyday life.

”Sometimes, stress is caused by uncertainty regarding job assignments and the expectations of managers and colleagues. It is important to discuss the specific work requirements. It is also important to support each other, lend a helping hand when necessary and not least to keep up a good spirit. The work environment and tone greatly influence well-being at the workplace. If the workplace is functioning socially and job assignments are prioritised jointly, it will be easier to deal with stress and busyness,” Rikke Bay Haaber, Head of PFA’s Health Department, says.

She highlights that increased pressure and a larger number of challenges can be a double-edged sword, because, for a short period of time, it may have a stimulating effect on our performance.

“Stress is a natural reaction when we experience a situation that demands – or feels like it demands - more than we are able to handle. In the short term, stress may help sharpen our minds and make us better at what we do. But continuous stress can be detrimental to our performance and overview – both at work and at home. The ability to cope with work pressure depends on our mental ability to relax when we are off-duty,” Rikke Bay Haaber explains.

PFA's Health Department has, together with its external suppliers, years of experience with treatment of stress and stress-related disorders such as sleep difficulties, burnout and depression. Studies of PFA’s customers show that 10 % of men and 15 % of women assess that stress is key to improving their physical and mental health, and approximately 17 % experience physical stress symptoms such as shortness of breath, dizziness and palpitation*.

In the short term, stress may help sharpen our minds and make us better at what we do. But continuous stress can be detrimental to our performance and overview – both at work and at home

At the same time, recent figures show that, for the first time, stress outmatches musculoskeletal disorders in PFA’s claims statistics. Over the past two years, PFA has seen an increase in the number of customers absent from work due to stress for more than three months.

A simple tip to up your mental strength

Chris Norre, mindfulness-expert for PFA and others, explains that, in addition to planning and structure, our mental strength also, as mentioned, greatly influence our ability to prevent stress. When facing long hours, numerous tasks, short deadlines and you begin to feel the strain, it is important not to barricade yourself with a lot of negative thoughts. Instead, it is important to focus on the positive; the things you got done and the things that went well. And, if things haven’t turned out quite the way they should, it is a good idea to take a short mental break where you allow yourself to think of something else. Scientific evidence shows that mindfulness and relaxation are efficient preventive measures that boost your mind and immune system.

”The employees’ mental strength and energy levels are critical to their ability to cope with pressure both at home and at work. Mindfulness has a documented effect on stress, depression, anxiety and coronary events, and positively affects the enjoyment of life. Put briefly, it is about finding an inner presence where you focus on the present, pay attention to your body’s signals and avoid too many stray thoughts. This applies both at home on the couch and at work,” he says.

He adds that one of the simplest mindful tips is to breathe deep down into your lungs for a few minutes to make contact with your body. Slow and deep breathing helps improve blood circulation, excrete waste products and circulate oxygen to the brain and other organs. This way, you create a mental breathing space for yourself, and it is something you can easily do during a coffee break.

Tips to reduce stress

Exercise: Studies show that exercise increases energy levels and makes it easier to handle pressure. Furthermore, studies indicate that exercise increases your stress tolerance.

Prioritise your time: Focus on the things you got done and learn to say “never mind” if you can’t find the time for some of the more insignificant tasks. Speak up if you are given a task that you most likely won’t have the time to solve. 

Take breaks: It is important to allocate some time to unwind during the day to keep your energy levels up throughout the course of a long day. Take a break and a deep breath. Also, remember to get 7-8 hours of sleep every night.

Stress symptoms

Physical and mental dysfunction: A stressful everyday life may result in reduced power of concentration, palpitation, headache, tension, a lack of general overview, fatigue, depression and negative and very self-critical thoughts. You fall sick more often than usual and experience inexplicable symptoms. 

Pessimistic behaviour and low self-esteem: Stress often causes a feeling of inadequacy and overall bad mood. This then leads to a tendency to barricade oneself with only the negative thoughts as company. Sometimes, people will try to drown the negative thoughts and feelings with an increased or changed intake of food, alcohol or medicine.

Mistakes and lack of overview: The above-mentioned physical, mental and cognitive factors mean that a person suffering from stress often lacks the general overview, loses the ability to assess specific situations and makes more mistakes. Pronounced forgetfulness is also a symptom of stress.

Facts

  • 30 % of sickness absence in Denmark is caused by mental illnesses
  • Every day, 35,000 people in Denmark are absent from work due to stress
  • Reduced mental health due to stress and mental problems are responsible for more than 45 % of all cases where public early retirement pension is awarded
  • At PFA, women account for 71 % of all stress-related claims, but they only represent 48.5 % of the insured.

*Results from PFA Health Screening of 33 companies/4000 individual customers. 
Sources: The European Agency for Safety and Health at Work, the National Research Centre for the Working Environment & the Danish Ministry of Employment, the Danish Appeals Board. PFA’s Health Screening 2014, PFA, Health Coach Chris Norre.