Mental Health Awareness Week

^{Mental Health Ireland celebrates World Mental Health Day with local events for the whole community to enjoy}

^{Plan to Protect Your Mental Health & Wellbeing} 

^{World Mental Health Day is celebrated worldwide on the 10th of October. It is an opportunity to bring awareness to mental health on an international, national and local scale, informing and educating people about mental health and to work towards ending the stigma and create a non-judgemental space for people struggling with their mental health to open up and talk. If you would like to plan an event during Mental Health Week please download our Toolkit Here!}

^{Mental Health Ireland’s vision is for an Ireland where mental health is valued as being an essential part of personal wellbeing and the health of the nation.  Rather than focusing on mental and emotional pain as something to be eradicated, we need to promote the message that it is normal and indeed natural to feel down at times, and that feeling vulnerable is an inherent part of being human.} 

^{Mental Health Ireland will launch their ‘Plan to Protect your Mental Wellbeing’ campaign this Mental Health Week. It encourages everyone to become aware of their wellbeing by following five simple steps. These include Connecting with others, being Active on a daily basis, Taking Notice of what’s happening around you, to Keep Learning and to Give back to your community, friends or family. By monitoring our activities and actions in these areas of our daily lives we can see which areas we are doing well in and others we may need to concentrate on.} 

^{Mental Health Ireland have 103 Mental Health Associations in communities all over Ireland. Each Association has developed a number of activities and events to celebrate World Mental Health Week between the 5th-12th October. Some of these activities include:}

^{National Choral Singing Week in association with Mental Health Ireland. 
Laois Connects in association with Mental Health Ireland – full week of events can be found in this link 
Limerick Mental Health Association awareness week are compiling their events and information can be found on their facebook page
Mensana Fest with Carlow Mental Health Association will be revealing their events on their facebook page 
The Longford Mental Health Association are hosting a musical evening in the Longford Arms Hotel on the 9th October} 

^{More information and events will be uploaded so please keep an eye on this page for events taking place in your locality and please support Mental Health Ireland. If you would like to organise your own event please see this link for our World Mental Health Week Toolkit}  

^{Text MHI to 50300 to donate €4 to Mental Health Ireland}

^{100% of text goes to MHI across most network providers. Some providers apply vat which means that a minimum of €3.26 will go to MHI. Service provider: likecharity. Helpline 01 4433890}

Tips On Managing Stress.

Stress is a part of life, a normal response to demands either emotional, intellectual, or physical. It can be positive if it keeps us alert, motivated, and ready to avoid danger. It can be negative if it becomes chronic, increasing the risk of diseases like depression, heart disease and a variety of other problems. 

Managing stress is key to your health. And it isn't so very difficult to do. How Does Stress Affect Health? The body's autonomic nervous system has a built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the "fight or flight response," is activated in case of an emergency.

However, this response can become chronically activated during prolonged periods of stress, which can cause wear and tear on the body -- both physical and emotional. Stress that continues without relief can lead to a condition called distress -- a negative stress reaction.

Distress can disturb the body's internal balance or equilibrium, leading to physical symptoms such as headaches, an upset stomach, elevated blood pressure, chest pain, sexual dysfunction, and problems sleeping.

Emotional problems can also result from distress. These problems include depression, panic attacks, or other forms of anxiety and worry. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress is linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. Stress also becomes harmful when people engage in the compulsive use of substances or behaviors to try to relieve their stress.

These substances or behaviors may include food, alcohol, tobacco, drugs, gambling, sex, shopping, and the Internet. Rather than relieving the stress and returning the body to a relaxed state, these substances and compulsive behaviors tend to keep the body in a stressed state causing more problems. The distressed person becomes trapped in a vicious circle. What Are the Warning Signs of Stress?

Chronic stress can wear down the body's natural defenses, leading to a variety of physical symptoms, including: Dizziness or a general feeling of "being out of it" General aches and pains Grinding teeth, clenched jaw Headaches Indigestion or acid reflux symptoms Increase in or loss of appetite Muscle tension in neck, face or shoulders Problems sleeping Racing heart Cold and sweaty palms Tiredness, exhaustion Trembling/shaking Weight gain or loss Upset stomach, diarrhea Sexual difficulties Irritability, impatience, forgetfulness  

Tips for Reducing Stress

People can learn to manage stress and lead happier, healthier lives. Here are some tips to help you keep stress at bay:

Keep a positive attitude. Accept that there are events that you cannot control. Be assertive instead of aggressive.

Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.

Learn and practice relaxation techniques; try meditation, yoga, or tai-chi. Exercise regularly. Your body can fight stress better when it is fit. Eat healthy, well-balanced meals.

Learn to manage your time more effectively. Set limits appropriately and say no to requests that would create excessive stress in your life. Make time for hobbies and interests.

Get enough rest and sleep. Your body needs time to recover from stressful events.

Don't rely on alcohol, drugs, or food to reduce stress. Ease up on caffeine, too. Seek out social support.

Spend enough time with those you love.

Seek treatment with a psychologist or other mental health professional trained in stress management or biofeedback techniques to learn more healthy ways of dealing with the stress in your life

What is Anxiety?

Anxiety is the body and mind's natural reaction to threat or danger. In the appropriate situation high levels of anxiety even panic is considered normal and helpful if it prompts us to escape from danger.

Anxiety in performance situations such as interviews and exams can help us perform to the best of our ability.However, when anxiety becomes excessive or debilitating then it is considered an Anxiety Disorder. Over the last few decades there has been a dramatic improvement in our understanding of anxiety and how it can be treated.Types of Clinical AnxietyAnxiety can be the main or "primary" problem or it can be a secondary problem which means that it is a symptom of another disorder.

Depression and substance or alcohol misuse are often associated with high levels of anxiety, but in these cases lasting benefit will come from treating the underlying problem rather than focusing solely on the anxiety symptoms.

In primary Anxiety Disorders the symptoms tend to have followed a set pattern over several months or years. In these cases the anxiety symptoms occur independently of other mental health problems, though they can be made worse by for example depression and life stress.

Panic Disorder
Sudden episodes of acute severe anxiety associated with a fear of death or collapse

Agoraphobia
A fear of being away from a place of safety. Often is associated with panic. In severe cases sufferers become house bound or confined to a small "safe" area.

Social Anxiety
Excessive anxiety and self consciousness in social situations with a central fear of being judged negatively or harshly or appearing foolish. Leads to avoidance of social or performance situations such as public speaking as well as subtle forms of hiding away in social gatherings.

Specific phobias
Often present from childhood these are intense automatic fears of triggers such as rats, spiders, heights, enclosed spaces or more unusually vomiting or thunderstorms. They are associated with an intense desire to avoid or escape from the trigger.

Obsessive Compulsive Disorder
This is a complex disorder that can be tremendously disruptive to sufferers and their families. Sufferers feel compelled to ward off contamination, disaster or other negative events by carrying out time consuming rituals such as washing, checking or ruminating (thinking things through in a circular way). Sufferers have an exaggerated sense of responsibility for preventing harm and have a heightened awareness of risk and danger.

Generalised Anxiety Disorder
This is a disorder of uncontrolled worrying. Sufferers spend long periods agonising over what they anticipate might go wrong in the future. This causes distress, sleep disturbance and exhaustion. Unlike Obsessive Compulsive Disorder there are fewer neutralising acts or compulsions and the fear tends to spread across numerous everyday themes rather than fixating on specific dangers.

Post Traumatic Stress Disorder
This is a carefully defined disorder that results from a trauma such as a road traffic accident or an assault. Sufferers are troubled with intrusive memories or flash blacks of the incident and they are on a state of high alert. They tend to avoid reminders or triggers of the trauma. It is important to distinguish the disorder from normal reactions to traumatic events, which are similar but shorter lived and less intense.

How common are Anxiety Disorders?

Anxiety Disorders are the most common mental health problem along with depression, affecting the population of Ireland and Europe. They account for a similar level of stress and disability within society as cancer or heart disease.

It is estimated that 1 in 9 individuals will suffer a primary anxiety disorder over their lifetime. Only a fraction of these individuals receive appropriate treatment which is a great pity as it has been demonstrated consistently that with expert therapy the majority of sufferers can achieve a lasting improvement.

Causes of Anxiety Disorders
Anxiety can be primary or secondary to other mental health problems such as depression or substance misuse. Primary Anxiety Disorders are thought to result from a combination of genetic predisposition and life stress triggering a vicious cycle. Physiological reactions in the brain and body, distorted thoughts and beliefs about risk and danger and patterns of behaviour such as avoidance or safety seeking all interact to develop and maintain the problem.

Treatments
Cognitive Behaviour Therapy treatments are highly effective in Anxiety Disorders and target exaggerated danger beliefs and safety behaviours in a collaborative way with the aim of breaking the vicious cycle and helping the sufferer achieve greater confidence in the face of what they fear.

By learning about the vicious cycle of anxiety and by challenging beliefs and behaviours at the centre of the anxiety problem, sufferers gradually master their fears and regain their functioning. CBT work can be greatly supported by meditational strategies such as mindfulness meditation, occupational therapy and various drug treatments.

Serotonin boosting anti-depressant drugs are very helpful in easing anxiety states and combine nicely with CBT work. Sedative anti-anxiety drugs can also be used in the short term to ease the worst of the anxiety during the acute phase.

Best results are achieved by carefully focused Cognitive Behaviour Therapy combined with other forms of help as needed.

What is Mental Illness?

Mental illness can be defined as the experiencing of severe and distressing psychological symptoms to the extent that normal functioning is seriously impaired, and some form of help is usually needed for recovery. Examples of such symptoms include anxiety, depressed mood, obsessional thinking, delusions and hallucinations. Help may take the form of counselling or psychotherapy, drug treatment and/or lifestyle change.

Professor Anthony Clare, psychiatrist and broadcaster defines mental illness as follows:

“A diagnosis of mental illness usually means in practice that:

a) A person is experiencing symptoms characteristically regarded as psychological, such as anxiety, depression, elation, hallucinations, delusions, obsessions, compulsions;

b) The symptoms are severe and disabling; that is to say, the individual is distressed by them, cannot function, and feels ‘unwell’. The layman’s term is ‘breakdown’ and it is a good one for it suggests that the individual’s normal ability to cope with stress or a setback has broken down, that he/she has lost the normal ability to ease tension, lift mood, regain control, cope;

c) The individual is so afflicted that he or she cannot ordinarily recover control without external help [be it by means of talking, listening and learning (psychotherapy, behaviour therapy), physical treatment, (drugs, ECT) and/or social interventions (attention to stresses at work, in the home, within marriage or relating to money, status, power)];

d) The ill health can be caused by genetic factors; by loss such as bereavement or unemployment or financial disaster; by catastrophic stress such as war, disasters like the Lockerbie air tragedy or the Stardust fire; by physical illness; or indeed, a combination of some or all of these factors.

e) Rarely is there a single cause of a psychiatric illness and rarely, too, a single treatment.”

Written by Mental Health Ireland 2007
(Link found on Left)

Post Adoption Depression

The term "Post-Adoption Depression" has been used to explain the feelings of sadness that are experienced by many adoptive parents subsequent to the adoptive process. Unlike postpartum depression, which may be caused by significant physiological and hormonal changes (e.g., a sudden decrease in estrogen and progesterone in the bloodstream), Post-Adoption Depression cannot. Post-Adoption Depression focuses on the feelings of sadness that are experienced after the attainment of a long-term goal that has required time, money, effort, emotional strain and patience.

New York Post-Adoption Depression is a symptom that falls under a much larger umbrella - what I have called "Adoption Stress." The latter refers to the feelings, thoughts, actions and the physical and spiritual reactions of all parties who are involved in the adoption process (e.g., a mother who surrenders her child for adoption, an adoptive child, an adoptive parent, a compassionate case worker, etc.).

We can better understand and appreciate the depressive symptomatology experienced by many adoptive parents if we first consider 1) pre-adoption stressors, 2) stress associated with the acquisition of an adoptive child and 3) post-adoption stress. By focusing solely on Post-Adoption Depression, we miss the causative or related stressors that contribute to the adoptive parent’s feelings of sadness. For example, the attainment of a long-term goal of having an adoptive child often opens the door to seemingly insensitive questions from others about infertility and prior losses. These questions will likely stimulate unresolved feelings, and may cause adoptive parents to revisit pre-adoption stress. The acquisition of an adoptive child is often colored by serious medical concerns, "misunderstandings" and heartbreaking disappointments. And, the post-adoption experience is often marked by tremendous life changes, new responsibilities and a future marked by uncertainty and fear.

During a recent therapeutic session with a group of adoptive parents, we explored a number of participants’ feelings of sadness. Suddenly, one mother exclaimed, "I didn't sign-up for this!" Her comment was met by applause from several of the participants. Her statement underscores the complex continuum of "before, during and after stressors" that are faced by adoptive parents.

How can we prevent Post-Adoption Depression? First, we must educate all people involved in the adoptive process about Adoption Stress. If more people understood that the feelings, thoughts, actions and the physical and spiritual reactions were a normal response to a very stressful, multifaceted experience, fewer people would struggle with conflicted feelings. We must also focus our attention on parents who have been prone to feelings of depression and do not fare well when faced with considerable stress. We must encourage them to become involved in support groups or counseling. If we do this prior to parents entering into the adoptive process we can ultimately decrease the post-adoption stress that is experienced by many adoptive parents.

Written By Mark Lerner, Ph.D.

Substance Related Disorders

Substance Related Disorders

Common Characteristics
The two disorders in this category refer to either the abuse or dependence on a substance. A substance can be anything that is ingested in order to produce a high, alter one's senses, or otherwise affect functioning. The most common substance thought of in this category is alcohol although other drugs, such as cocaine, marijuana, heroin, ecstasy, special-K, and crack, are also included. Probably the most abused substances, caffeine and nicotine, are also included although rarely thought of in this manner by the layman.

Substance Abuse

Etiology
There is evidence that genetic factors play a role in both dependence and abuse. Other theories involve the use of substances as a means to cover up or get relief from other problems (e.g., psychosis, relationship issues, stress), which makes the dependence or abuse more of a symptom than a disorder in itself.

Symptoms
A pattern of substance use leading to significant impairment in functioning. One of the following must be present within a 12 month period: (1) recurrent use resulting in a failure to fulfill major obligations at work, school, or home; (2) recurrent use in situations which are physically hazardous (e.g., driving while intoxicated); (3) legal problems resulting from recurrent use; or (4) continued use despite significant social or interpersonal problems caused by the substance use. The symptoms do not meet the criteria for substance dependence as abuse is a part of this disorder.

Treatment
Research suggests that no treatment method is superior, but that social support is very important. An openness to accept the abuse is also paramount in successfully treating the illness. Organizations such as AA and NA have had better than average success in reducing relapse.

Prognosis
Variable. Both substance abuse and dependence is difficult to treat and often involves a cycle of abstinence from the substance and substance use.

Substance Dependence

Etiology
There is evidence that genetic factors play a role in both dependence and abuse. Other theories involve the use of substances as a means to cover up or get relief from other problems (e.g., psychosis, relationship issues, stress), which makes the dependence or abuse more of a symptom than a disorder in itself.

Symptoms
Substance use history which includes the following: (1) substance abuse (see below); (2) continuation of use despite related problems; (3) increase in tolerance (more of the drug is needed to achieve the same effect); and (4) withdrawal symptoms.

Treatment
Detoxification treatment may need to be administered due to the dangerousness of some withdrawal symptoms. Research suggests that no treatment method is superior, but that social support is very important. Organizations such as AA and NA have had better than average success in reducing relapse.

Prognosis
Variable. Both substance abuse and dependence is difficult to treat and often involves a cycle of abstinence from the substance and substance use.

Taking Care of Yourself after Trauma

Taking care of yourself after traumatic events

When you experience a traumatic event, your body goes into a state of high-alert. It's normal to experience some symptoms of stress and trauma as a result. These symptoms usually subside or disappear with time. However, you can take steps to help your body cope with trauma reactions so that you don’t remain in a state of emergency-preparedness longer than necessary. Here are some suggestions for taking care of yourself in the days and weeks after you have experienced a traumatic event.

Do…

After a traumatic event it may be helpful to:

Review what you know about stress, trauma, and coping. Remind yourself you may be experiencing normal reactions to an abnormal event.
Get some exercise. Moderate to intense exercise within 24 to 48 hours after a traumatic event helps your body use up some of the hormones and chemicals that were released during the event to prepare us for action. This helps restore hormonal equilibrium in your body. However, you should exercise within your normal limits. If you’re not used to exercising, consult your doctor first.

Be extra careful. Avoid tasks and activities that are too demanding or require intense concentration (like balancing a budget or completing intricate or dangerous physical tasks like de-mining). After a traumatic event you may not be able to focus and concentrate normally. Your risk of making mistakes is higher than normal.

Try to maintain a normal, active, and productive schedule. Modify your schedule according to your needs and take into account some of the other suggestions in this list. But, remember that accomplishing some normal and practical tasks (like work or caring for children) may provide structure and normalcy that can be beneficial in the long run.

Allow yourself extra time to accomplish ordinary tasks. Try to maintain a normal routine, but focus on tasks that don’t require a lot of thinking and can be completed in a short time.
Structure your day so that you spend some time alone and some time with others. Spending time with family and friends can be very important and may help you feel less isolated. On the other hand, you should avoid constantly surrounding yourself with people. This can be a way to avoid thinking about what happened.

Give yourself permission to avoid people you find draining and depressing. During the days and weeks following a traumatic event, it is okay to take care of yourself by letting the answering machine pick up the phone for you. Politely tell people that you’d rather talk about something else if you don’t feel like discussing what happened. This is your time to take care of yourself first.

Communicate. It can be helpful to talk about your experiences and reactions with people you know, trust, and like. It can also be helpful to talk with a counselor. Sometimes doing this is easier than sharing distressing details with close family and friends.

Write about your experiences and reactions. Research has shown that it can be therapeutic to write about your experiences and feelings after a traumatic or distressing event.
Help yourself relax by doing things you enjoy. This can include things like reading, writing, physical activity, visiting someplace beautiful, or watching movies.

‘Work’ to relax. Set aside some time to experiment with various relaxation strategies, including therapeutic massage, yoga, progressive muscle relaxation, and warm baths.
Get plenty of rest. Take time to rest even if you can’t sleep. Remember that sleep disturbances and changes in sleeping patterns are common with trauma.

Eat good, well-balanced meals. Eat regularly even if you’re not hungry.
Make decisions about routine daily events. Make decisions about small things like what you will eat for lunch, even if you don’t feel like it. This will help bring back some feeling of control over your life.

Contact a mental health professional. Contact a counselor if you feel especially overwhelmed or in need of some extra support during this time.
Don’t...

There are some coping mechanisms (like alcohol) that can feel very effective at helping you deal with with the immediate pain of trauma. These activities and substances can provide excitement, mood-enhancement, a means of escape, and short-term relief from tension. In the long-run, however, these coping strategies can backfire and actually increase your distress. Other examples of coping strategies that have the potential to become self-destructive include gambling, thrill-seeking, food, rage, excessive spending, sex, deliberate self-harm, overwork, and isolation by withdrawing from the people you care about (Lewis, Kelly & Allen, 2004). After you have experienced a traumatic event, it is wise to be aware of how you use, or abuse, any potentially unhelpful coping strategies.

Here are some things to avoid after a traumatic event (especially during the first couple of days following the event):

Don’t label yourself crazy or weak. Acknowledge that what you are experiencing may be normal reactions to an abnormal event.
Don’t make any big life decisions or changes. Don’t make decisions about things like quitting your job or getting a divorce, especially within the first couple of days or weeks after a traumatic event. You are probably not at your best, and this is not an ideal time to make important decisions.

Don’t increase your use of alcohol, drugs, gambling, smoking, etc. in the days following a traumatic event. These may help you feel better in the short-term, but they will only exacerbate problems (or create new ones) in the long-term.
Don’t use too much caffeine and other stimulants. Your body is already ‘hyped up’, and these substances will only increase your level of arousal.
Don’t try to “just forget” about the event. Don’t try to avoid all thoughts and feelings about the event by working more than usual or doing other things to ensure you stay distracted all the time.

Don’t cut yourself off from the people around you. Even if you don’t talk to them about what happened, spending time with other people can be helpful. Try to spend some of your time with people you like who help you feel safe and anchored in the present.
Don’t watch violent movies or TV shows or read books that are graphically violent. This can trigger distress related to the traumatic event you have just experienced.

Dealing with distress

If you feel distressed, anxious, or agitated, and you aren’t sure what to do to help yourself feel better, here are some suggestions that might help:

Allow yourself to cry.

Write, draw, or use another medium that allows you to express your feelings without putting them into words.

Do a repetitive activity that you find absorbing or soothing. For example, try solitaire, computer games, puzzles, soduku puzzles, gardening, or rocking in a rocking-chair.

Talk to a counselor, trusted friend, or family member.
Read.

Watch a movie.

Spend time outdoors among nature.

Try visualization exercises. For example, visualize putting the distress in a container, closing the lid, and putting it somewhere safe so that you can come back to it at another time. Alternatively, try visualizing yourself in the safest and most peaceful place you know.

Exercise.

Count to yourself and concentrate on feeling your heart beating. After a couple of minutes of this, you may notice that your heart rate slows down and that you feel calmer.

Focus on your breathing, and practice deep-breathing exercises. If you don’t know any, focus on breathing slowly, deeply, and deliberately from your stomach. After a couple of minutes, you may notice that your heart rate is slowing down and that you feel calmer.

Hold an object that’s special to you and that soothes you.
Listen to relaxing music.

Take a warm bath or shower.

For personal reflection…

When you experience distressing emotional states, what strategies do you tend to use to help you cope that could potentially damage your body, sense of self, or emotional functioning (e.g., alcohol, gambling, thrill seeking, rage, food, sex, deliberate self-harm, withdrawing from people you care about, and/or over-work)?
Who do you find easiest and most comforting to be around when you’re feeling isolated and depressed?

What helps you feel better when you’re feeling sad and down? What helps you calm down when you’re upset? Make a list of these activities and keep it somewhere where you can either see it or access it easily. The more distressed you are, the harder it is to remember to take care of yourself properly. Thinking about this in advance means that you will have a number of helpful options to choose from.

6 Ways to Stop Worrying

Hop off the worry train. Just because you have an idea ("I might get fired") doesn't mean you need to ride it to its terminus. ("There are 50 ways I could screw up, and I've got to avoid them all.") "Worry can waste energy—you're trying to fix every possible problem, even if none exist," psychologist Robert L. Leahy says. Instead, think of a few tasks that will help whatever happens, like bonding with coworkers.

Plan to fret. "Take half an hour to worry intensively, then move on," says Penn State professor Tom Borkovec, Ph.D.
Keep a journal. Jot down your worry, then in a few days or weeks, write the outcome. What you'll find: Things usually turn out better than you think they will.

Challenge the likelihood of your worry. If your husband is late coming home and you imagine he has been hit by a bus, think about the emotion behind your worry. (You are anxious because you love him and want to keep him around.) Once you have identified the emotion at the heart of your worry and allowed yourself to experience it, see if it's a reasonable worry (hint: probably not). Then let it pass rather than allowing anxiety to ruin your quiet night at home.

Peel an orange. The next time a thought threatens to snowball into a stressfest, grab an orange or grapefruit. Press your nail into the skin, peel it back and smell the citrus scent, focusing on every sensation. "Rather than worry about the future, you can bring yourself into the moment,"

Get nostalgic. Visualize your key life events of the past 10 years. You probably can't recall the worries linked with these experiences, or, if you can, you may see that most never happened (e.g., you didn't trip and fall at your wedding). Tell yourself that current worries will fade from memory, too.

Organisational Behaviour Introduced

Organisational Behaviour (OB)

Why Study OB?
Through the informal nature of our social relationships, we can be quick to ‘diagnose’ an individuals’ behaviour. At work, however and due to the formal environment that it induces, trying to understand why a person behaves in such a way can be more difficult to understand. The complex nature of human beings only adds to this difficulty.

An effective manager needs to be intuitively aware of what it is, that makes each individual member tick. It is a managers’ responsibility to produce top quality and top results, and this can only be achieved through the commitment of all staff. The study of OB provides managers and those training to be managers, with the necessary level of awareness in order to adopt techniques that are relevant to their particular situation and organisation, which will assist them in their pursuit of managerial and organisational effectiveness.

The Individual
Perception
Explains the impact of our actions through the different ways in which we views things through our sensory imaging. How we see things is not always the same as how others see things and this can cause conflict from lack of understanding.
How we perceive other people can be due to how we perceive ourselves. We can sometimes confuse the two and project our own image on others. This is especially relevant when incidents or situations can distort our understanding, such as with the halo effect or stereotyping. The effect of this in the work environment can be found through recruitment and selection, performance appraisals and general communication with others.

Job Related Attitudes

Attitudes are generally formed through the socialization process we all encounter from children into adulthood. These attitudes can come from the values that our carers hold, i.e. parents, teachers etc., or through certain experiences we have in life. Through time, these attitudes can become deep-rooted beliefs or values. Changing a person’s beliefs is rather like changing their mind-set – it is very difficult.

The whole process of attitudes, beliefs and values will be examined in order to identify how we can measure one’s attitudes to work and the impact one’s attitudes can have on others. The importance of understanding about job related attitudes is paramount, our lack of understanding only encourages ineffective communication, ill-health and poor working relationships.

The way in which we learn is based on how we actively interpret or assimilate information. If we prefer to learn a new method of work through actions, a step-by-step manual will have little impact on us. In the classroom for instance, some students will prefer to learn through case studies and lectures alone, whilst others will opt for a more interactive style such as role plays.

Learning in organisations has been seen to be both beneficial for the individual and the company. An individual that is actively involved in training and development and who is able to apply the learning from these events back into the workplace will generally, have an increased interest in their job and the organisation for which they are part of.

Motivation
Is it money that motivates you to get out of bed on a wet, cold morning or is it the challenge you get from your job? Was it really more money that put nurses out on strike in the 1990’s or was it a deeper rooted need, such as a need for more accountability and responsibility in their jobs?

Motivation examines our internal and external drives, desires and needs. This area identifies how a manager can effectively motivate his/her workforce by being aware of individuals’ motivators. Conducting performance appraisals can be an effective time to gain a deeper insight into our understanding of effort, i.e. how much or how little an individual puts into their job, and why?

Stress and Health
Examines the differences between pressure at work and the physiological factors that can lead to stress. This area highlights how we can assess possible stress factors in others and how to effectively assist individuals in overcoming stress and ill health.

A stressor on the other hand, is some feature of the individuals’ environment that could be seen as threatening or dangerous. Stressors can be mainly physical in origin, e.g. excessive heat, noise, vibration, or mainly psychosocial in origin, e.g. poor management, disrespectful colleagues etc. If an individual experiences strain as a reaction to a stressor then this will result in a negative effect. These negative effects can manifest themselves in physical symptoms such as insomnia, excessive fatigue, gastrointestinal disorders, headaches, and serious disease, e.g., cardiovascular complaints. Or the effects may be psychological, such as depression and anxiety.

The Group
Groups
The theory behind group development is fascinating to observe (See Exercise 1: Group Development) and properly acknowledged, can provide accurate indicators for managers to manage. To fully gain the maximum involvement from all members of a group, a manager needs to be supportive and ready to either lend advice or more resources etc, or to delegate and invite the leader/chairperson to take control.

Teams
A general rule of thumb, with regard to the differences between groups and teams, is that teams are set up to achieve a specific task/project. Whereas, a group can have an indefinite life span, such as quality circles.
Team working is now common practice in many organisations and the benefits to the individual and organisation will be examined in this element of the module. In order to achieve a task or complete a project, team effectiveness is crucial. What are the components that contribute towards team effectiveness and leadership.

Communication
Effective communication is central to OB as a whole and although this area is predominately associated under the umbrella of Groups, its use and your understanding of it should be encouraged to be displayed throughout the whole module.

Understanding the complexity of communication can be simplified by acknowledging the type of structure found in organisations. Does the organisation of which you are part of, have a flat or tall organisational structure? How easy is it for you to observe the flow of communication in your organisation? Do you feel well informed about information and how it is communicated to you?

Identifying common barriers to communication will greatly assist you in your involvement and understanding of groups and teams. Are there effective methods in place to ensure a steady and smooth flow of communication in your place of work? Some organisations provide individuals with an internal newsletter, which keeps people up to date on professional and social matters. Are such methods of communication effective?

With your knowledge of group development and team effectiveness combined, your understanding of effective and ineffective communication will equip you with the basics needed in order to manage behaviour within groups, effectively.

The Organisation
Leadership
Generally, when asked to think of a leader individuals will relate to people such as Adolf Hitler, Nelson Mandela or The Taoiseach. What is it that leads people to this conclusion? Is it the powerful position that these leaders hold, or can it be attributed towards certain characteristics that they hold?

To understand Leadership, you will need to grasp the historical approaches to this subject first. Firstly, is leadership innate – are we born leaders? Secondly, is the behaviour that is projected by the leader reflective towards the needs of the followers? Finally, can we distinguish the leader because they appear to know best what to do and is seen by the group as the most suitable leader in the particular situation?

Next we need to address the similarities and limitations of both leaders and managers. Is leadership reserved for only powerful and influential figures or is your or a previous manager, a leader? One of the most important findings to come out of the theory of leadership in recent times is the acknowledgement of the role of ‘followers’ within the discipline of Leadership. A ‘follower’ is an individual that is led by a leader. This area is particularly relevant when understanding leadership styles and how the willingness or readiness of the follower can have an affect on the effectiveness of a leader. After all, if a leader has no followers then he or she is effectively not leading. We also address the issue of power in organisations.

Organisational Change and Development
To fully identify with the area of organisational change try to think about how easy or difficult change is to you in your personal life. The manner in which change is embraced will have a large impact on how either an individual or an organisation views the need for such a change. A common response from some individuals towards change is "what was wrong with the way things were?" For organisations, the process of change whether planned or not, will be costly and time consuming but normally always necessary.

When you understand the influences that the internal and external environments have upon an organisation, this will greatly assist you in the understanding of the necessity for organisational change.

Look at a particular external environmental condition that is relevant to your organisation e.g. government legislation, and follow through the effect a change in this condition, can have on the organisation and hence the possible need for the organisation to change in response. Continue this through to the internal environment – what are the changes that you can envisage for customers, managers, individuals, groups etc. This should provide you with a sound understanding of the necessity for change. The following components in the area will address how to manage organisational change successfully.

Organisational Development (OD) addresses the company through and after the change with techniques such as team building. An interesting identification is the effect all of this change has on the culture of the organisation, the structure of the organisation and the issue of management development and organisational effectiveness.

Resolving Conflicts with Colleagues
Think of a colleague/subordinate with whom you have an acknowledged conflict and analyse the situation using the following 4 Step process:

Step 1 Recognise the problem
• Is the problem important enough to acknowledge?

Step 2 Try to understand each other’s position
• Write down your own thoughts and feelings about the conflict.
• Try to put yourself in the other person’s shoes and write down your perception of how the other person thinks and feels about the conflict and what thoughts or feelings he or she attributes to you.

Step 3 Discuss the problem
• How would you define the problem? Would the other person’s definition of the problem differ? If so, how?
• How do you think the other person perceives his or her own contribution, if any, to the conflict?
• What is your perception of your own, if any, contributions to the problem?
• Is there a hidden agenda? What do you think it is?
• Is there any common ground between you? What is it?

Step 4 Resolve the problem
• What is your preferred solution to the problem?
• What are the advantages and disadvantages of your solution?
• How would your solution be implemented? Would you use a third party?

Please See related articles and links on the main page for further information.

www.Stresskills.net

Road Rage and Stress

INTRO

The negative impact of stress and how we in fact manage it has effects in every aspect of our daily living routines.

One such routine that we can tend to take for granted is driving. Never before has there been so many fatalities and carnage on our roads. The high level of press and media coverage appears in some cases to desensitizes us to the very real fact that some of these incidences may in fact have a link to being stressed out at the wheel.

More awareness of our personal responsibility to take this issue seriously is vital, many times over the holiday period we are told to imagine how it would be if one of our family did not come home because of a needles and senseless accident that may well of been avoided if we took a little more consideration and maturity on the roads

Road Rage

The rate of aggressive driving or "road rage" has risen by 51 percent since 1990. Road rage occurs when a driver reacts angrily toward other drivers. For example, cutting them off, tailgating, giving obscene gestures, or waving a fist. Road rage is generally caused by stress, anything from being called into the boss's office to having an argument with your significant other. Road rage is often the flash point of the accumulated stresses in one's life.

Avoid Road Rage:

Don't take traffic problems personally
Avoid eye contact with an aggressive driver
Don't make obscene gestures
Don't tailgate
Use your horn sparingly
Don't block the passing lane
Don't block the right hand turn lane

Other Tips:

Allow adequate time for your trip
Create a relaxing and comfortable environment in your car (play relaxing music.) Stay away from aggressive drivers

http://www.alecgore.com/roadrage.html

Don't be another satistic, please take a moment before driving to check in with yourself, are you stressed? Does it matter that you're five minutes late? is it better to be late that to kill another person? Simple stuff when we think of it.

If you suffer from stress please take your time to review the articles on the links page.

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What Is Depression

Depression is a common disorder affecting at least 10% of the population directly at some stage or other in their lives. In addition to the marked impact it may have on many facets of the patient's life and that of the family, mood disorders in their many subtle guises have had a major influence on the artistic, political, religious and financial spheres of most cultures. These brief introductory notes outline the different types of depression and how they are treated. If you would like to know more about the subject you can obtain a recommended reading list from Aware.

What is Depression?
The word depression has many different meanings but in a psychiatric context it is used in two specific ways. It is frequently used by patients to describe their feelings of emotional distress and in this sense it is regarded as a symptom. Depression is also a diagnosis which a doctor might make when a patient complains of several symptoms such as feelings of sadness and fatigue, having a disturbed sleep, poor appetite and lack of interest. Though there are many different symptoms present when a depressive disorder is diagnosed the symptom "depression" is just one of these. Sometimes, however, when a diagnosis of depression is made the patient may not actually feel depressed. In many cases a person who is depressed may not realise the nature of the problem and they may need a doctor to tell them that their excessive fatigue or anxiety is actually depression. Everybody gets feelings of sadness or depression and for most these are short-lived and tolerable. Such feelings, or "normal depressions ", occur most frequently in response to the disappointments of everyday life and to a lesser extent our mood fluctuates with the seasons and in response to hormonal factors. Depression which is particularly severe or prolonged and is more than the person is able to cope with is considered an "abnormal depression" or a depressive disorder.

To Read The Full Article Please Click HERE

Depression Explained

What is depression

The word 'depression' is used to describe everyday feelings of low mood which can affect us all from time to time. Feeling sad or fed up is a normal reaction to experiences that are upsetting, stressful or difficult; those feelings will usually pass.

If you are affected by depression, you are not 'just' sad or upset. You have an illness which means that intense feeling of persistent sadness, helplessness and hopelessness are accompanied by physical effects such as sleeplessness, a loss of energy, or physical aches and pains.

Sometimes people may not realise how depressed they are, especially if they have been feeling the same for a long time, if they have been trying to cope with their depression by keeping themselves busy, or if their depressive symptoms are more physical than emotional.

Here is a list of the most common symptoms of depression. As a general rule, if you have experienced four or more of these symptoms, for most of the day nearly every day, for over two weeks, then you should seek help.

Tiredness and loss of energy

Persistent sadness

Loss of self-confidence and self-esteem

Difficulty concentrating

Not being able to enjoy things that are usually pleasurable or interesting

Undue feelings of guilt or worthlessness

Feelings of helplessness and hopelessness

Sleeping problems - difficulties in getting off to sleep or waking up much earlier than usual

Avoiding other people, sometimes even your close friends

Finding it hard to function at work/college/school

Loss of appetite

Loss of sex drive and/ or sexual problems

Physical aches and pains

Thinking about suicide and death

Self-harm

What Is Stress

Stress Kills, But What Is It?

Stress is work, traffic, relationships, time, money, kids, etc. We see stress as the outside forces that affect us, make us nervous and tighten our shoulders. We all have our own ways of coping with stress. People play golf, soak in a hot tub, smoke, drink coffee and exercise. In this sense, the solution to managing stress seems simple. But we must consider how our bodies interpret stress and even more important, how stress affects us physically. Whatever the source of the stress, our bodies translate it into pressure and tension; our bodies tighten up in reaction to stress. Regardless of the type of stress, physical reactions may include:

• Artery constriction (heart disease, high-blood pressure and strokes)
• The lymphatic system working overtime (decreased immunity, cancer, etc.)
• The digestive system slowing down (liver problems, digestive difficulties)
• Muscles pulling on the joints (arthritis, inflammation, disc problems)

This is a simplification of what really happens in the body. But it demonstrates the wear and tear that stress may take over time. If your body is consistently tense it may not function properly; every system in the body is challenged to work harder. In essence, you could be forcing your body to operate incorrectly without even realizing it. The best way to isolate stress is to think about how the nervous system is affected.

"You're a bundle of nerves!"

You've heard this before and probably have even been accused of it. Your nerves are connected to the outside world through your senses. The nervous system is one part of the body that may suffer when exposed to the stressful events that bombard us constantly. Negative impact on the nervous system may generate serious physical symptoms. Under stress, the nervous system may become overworked and your perception of the tension in your body can increase. The body may respond with headache, nausea, stiff joints, back pain, etc. Your body taps the nutrients needed to run the nervous system. You may be unable to feel these nutrients being depleted. It is important that needed nutrients are supplied to your nerves.

Therefore, proper diet, exercise and stress reduction exercises along with acceptance & self awareness that you are having issues are essential to your ongoing health. Please see the related sites on the left handside of this page under both articles and important links for further iformation. Help

http://www.support4learning.org.uk/counselling/support

PLEASE CLICK ON THE RELATED ARTICLES AND LINKS ON THIS PAGE

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What is Mental Illness?

What is Mental Illness?

Mental illness can be defined as the experiencing of severe and distressing psychological symptoms to the extent that normal functioning is seriously impaired, and some form of help is usually needed for recovery. Examples of such symptoms include anxiety, depressed mood, obsessional thinking, delusions and hallucinations. Help may take the form of counselling or psychotherapy, drug treatment and/or lifestyle change.

Professor Anthony Clare, psychiatrist and broadcaster defines mental illness as follows:“A diagnosis of mental illness usually means in practice that:

a) A person is experiencing symptoms characteristically regarded as psychological, such as anxiety, depression, elation, hallucinations, delusions, obsessions, compulsions;

b) The symptoms are severe and disabling; that is to say, the individual is distressed by them, cannot function, and feels ‘unwell’. The layman’s term is ‘breakdown’ and it is a good one for it suggests that the individual’s normal ability to cope with stress or a setback has broken down, that he/she has lost the normal ability to ease tension, lift mood, regain control, cope;

c) The individual is so afflicted that he or she cannot ordinarily recover control without external help [be it by means of talking, listening and learning (psychotherapy, behaviour therapy), physical treatment, (drugs, ECT) and/or social interventions (attention to stresses at work, in the home, within marriage or relating to money, status, power)];

d) The ill health can be caused by genetic factors; by loss such as bereavement or unemployment or financial disaster; by catastrophic stress such as war, disasters like the Lockerbie air tragedy or the Stardust fire; by physical illness; or indeed, a combination of some or all of these factors.

e) Rarely is there a single cause of a psychiatric illness and rarely, too, a single treatment.”

See Related Articles and Links on the left for further information. You can also click HERE.

Work/Burnout Questionnaires

Work Stressor Questionnaire

Work Stressors can be identified in almost all aspects of one's job. Before taking action to eliminate or reduce these stressors, pinpoint their sources. Isolate these factors so corrective action can begin.

If the following burnout questionniare does not suit follow this link.
http://www.mindtools.com/stress/Brn/BurnoutSelfTest.htm

Instructions:

Think about how often you encounter the following situations.
Circle the appropriate frequency.

A. Disagreement & Indecision
Unsure of co-workers expectations
Unfriendly attitude in co-workers.
Job responsibilities go against your better judgement.
Can't satisfy conflicting demands from superiors.
Trouble refusing overtime

B. Pressure on the Job
Overloaded at work, unable to complete tasks during an average day.
Too much supervision.
Job requirements are taking their toll on your private life.
Rushed to complete work or short on time.
Too much red tape.

C. Job Description Conflict
Uncertainty about your exact job responsibilities.
Too much teamwork.
Poor flow of information to you in order to carry out your job.
Not enough authority for you to properly do your job.
Discomfort in handling unethical assignments.

D. Communications & Comfort with Supervisor
Ideas differ from those of your supervisor.
Trouble talking to boss.
Unable to predict supervisors reactions.
Boss gives little feedback about your work.
Boss is overly critical of your work.

E. Job Related Health Concerns Work conditions are unhealthy.
Physical danger exists at work place
Heavy physical tasks to complete.
Hostile threats from co-workers.
Sick days are discouraged.

F. Work Overload Stress Can't consult with others on projects.
Co-workers are inefficient.
Often take work home to complete.
Responsible for too many people/projects.
Shortage of help at work.

G. Work Underload Stress Too little responsibility at work.
Overqualified for your job.
Little chance for growth exists.
Trying to "look" busy on job.
Feeling unstimulated.

H. Boredom Induced Stress Repetitive or highly specialized routine.
Not learning anything new.
Can't see final outcome of your efforts.
Job is too easy.
Daydreaming frequently.

I. Problem of Job Security Fear of being laid-off or fired.
Worry about poor pension.
Concerned about low wages.
Need "pull" to get ahead.
Could be fired without cause.

J. Time Pressure Constant reminders that "time is money".
Starting and ending times are rigid.
Monotonous pace of work.
Not enough break or meal time.
Work pace is too fast.

K. Job Barrier Stress
Hope for advancement or raise is limited.
Sex/age discrimination exists at job.
Not suited to job.
Work has no personal meaning.
Work goes unrecognized.

Scoring Instructions
1. Never
2. Rarely
3. Occasionally
4. Usually
5. Constantly

For each section, add the numbers associated with your answers and record them in the list below. Put a star (*) next to the highest scoring category.

A. Disagreement & Indecision. Answer.

B. Pressure on the Job. Answer.

C. Job Description Conflict. Answer.

D. Communication & Comfort with Supervisor. Answer

E. Job-Related Health Concerns. Answer.

F. Work Overload Stress. Answer.

G. Work Underload Stress. Answer.

H. Boredom Induced Stress. Answer.

I. Problem of Job Security. Answer.

J. Time Pressure. Answer.

K. Job Barrier Stress. Answer.

TOTAL SCORE (add scores A to K)

Within each area scores will range from 5 to 25. Scores of 14 or above suggest problem areas.

Overall scores will fall within the 55 to 275 range. Scores of 135 or above would suggest an unusual amount of work related stress. Use the Ten Tips for Preventing Burnout below to combat the effects of work related stress.

http://www.mindtools.com/stress/Brn/BurnoutSelfTest.htm

Preventing Burnout

People`s work life can range from exhilarating to exhausting. There are periods when work can become overwhelming and prevent a normal life. When this happens we call it burnout. Burnout is described as a condition of feeling depleted, exhausted or just worn out while striving to reach some goal. It is the fatigue and frustration that is felt when stress management is neglected or work loads are excessive. Complete this self inventory to determine burnout factors in your work life.Instructions:

Think back over the past six months of your life. Have things changed? Do you feel different? Think about your job - your family - your social activities. Ask yourself the questions listed below, then indicate the appropriate response. Add up your score.

Do you tire more easily?

Have people been saying, "You don`t look so good lately" ?

Are you working harder and accomplishing less?

Are you becoming more cynical?

Do you often feel a sadness you can`t explain?

Are you forgetful? (Appointments, deadlines, dates.)

Are you more irritable, short-tempered and disappointed in other people?

Do you see close friends and family members less than you`d like?

Are you too busy to do even routine things?

Are you suffering from physical complaints? (Aches, pains, headaches, a lingering cold?)

Is it hard to find joy in life?

Are you unable to laugh at yourself?

Does sex seem like more trouble than it is worth?

Do you have little to say to people?

Scoring Instructions
1. No change
2. Some small changes
3. Varies from day to day
4.More changes than I like
5. A great deal of change

The Burnout Scale
0-25 . You`re doing fine
26-35 . You`re okay, but should be cautious
36-50 . You`re a candidate for burnout
51-65 . You`re burning out
over 65. You`re in a dangerous state that`s a threat to your physical and mental well-being.

© copyright 2001 American Institute for Preventive Medicine Systematic Stress Management

BLOG LOGS & LINKS

POSTS SENT IN BY READERS

2007

As life passes more quickly these days I have become aware how contacts in our lives that used to be a priority for each of us such as meaningful contact with our family, friends and neighbours are now not as highly prioritised as before. In the recent past we grew up knowing our neighbours, now it's more common not to even see or greet our neighbours let alone know their names. It's also become common place to no longer see or talk with family as frequently as we used too. We busy ourselves each day with the chores of living and possibly don't take time to consider how our lives are actually progressing and how will life look for us ten years from now if we continue down the same path.

Maybe now is the time to make even little changes to how we live if not for ourselves but for those around us. It's nice to be greeted by those who live around us, it's nice to be thought off by others and it's nice to catch up with those friends and family we keep meaning to ring but never do. I am reminded of the film 'Pay it Forward' where a good deed is done for another but rather than seek anything in return the good deed is paid forward (passed on) to someone else, maybe in away by taking more of an interest in others they will also make the effort to take more interest in us and hence life may have more to offer than the daily duties of living that cause so much stress.

Just a thought. Sent in by Orla in Galway

2007

MOVING STRESS
Moving House is considered one of the most stress inducing experiences people can go through. The stress of moving can have effects of a negative kind in all aspects of your life including your work which is combined to most decisions to move at several levels. It is important to be aware of this type of stress and the difficulties it can cause. It is also important to have a good agent to deal with, this includes knowing that they are qualified and experienced in their chosen profession.

If you live In Dublin, Ireland try the link below. The article link below the image will also provide a helpful check list for those in this position. Please also see related links on Stress Care

Paul Reddy, Property Team Swords
Take the Stress out of selling your home.

Use an honest and Qualified Professional for all of your property needs

Call 01-8132565. Click Below


Please See related article

2007

QUOTES FOR THE DAY

Courage is not the absence of fear, it is the presence of fear yet the will to continue.

I’ve tried yoga, but I find stress less boring.

2007

Live without Regret

Living life with regret will add to our overall unhappiness and dissatisfaction with life. How many times do you hear such sayings as "I wish I did that then" or "if I only knew then what I know now". These can be self defeating statements and should be taken out of your vocabulary.

There is one thing for certain in life and that is we can't go back in time, however, we can learn from our past experiences and mistakes, to do so will lead to more self awareness, understanding and acceptance that what has passed has in fact passed.

Life can be complicated enough so it's very important to Keep life Simple, keep problems in perspective and learn to let go and move on.

Sent in by Dr G. Ronan USA

2007

A person who never made a mistake never tried anything new.

Albert Einstein

A 'No' uttered from the deepest conviction is better than a 'Yes' merely uttered to please, or worse, to avoid trouble.

Mohandas Gandhi

A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.

Winston Churchill

Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.

Voltaire

What lies behind us and what lies before us are tiny matters compared to what lies within us.

Oliver Wendell Holmes

2007

Dealing with mental health issues can be very demanding and can put strain on your own mental health and well being.

We each have our own way of dealing with the stresses and strains in our daily lives but often we do not deal with problems effectively. The first step in dealing with stress is to acknowledge that it exists. Then try to identify the cause and assess what you can do to alleviate it. It is important to remember that we need to look after our own health in order to be able to help others, and to acknowledge that there is a limit to what we can do.

Employers have a responsibility to protect employee health at work, this includes your mental health. An employer must, so far as is practicable, provide a safe place to work, and the training and supervision necessary to minimise hazards at work.

Author: Mark Reddy

For some useful tips on looking after your own mental health see Positive steps for mental health.

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