Trauma can visit our lives at any time. It can be something that happens directly to us, to a loved one, or to strangers whom we can empathize with. Usually trauma is caused by life’s “big” events: personal bankruptcy, the death of a loved one, a serious illness or a natural disaster.
In fact, trauma can come in all shapes and sizes, but the common thread is that it profoundly affects our lives. And, naturally, what profoundly affects our lives is liable to affect our work. That is why every company should have well-communicated practices in place for when a worker is dealing with trauma.
First and foremost – and this applies whether or not trauma is involved – employees should feel they work in an environment of understanding as opposed to one of bias or lack of empathy. One in which they are comfortable going to their EAP or Human Resource manager and telling her/him they are suffering from trauma, even if they do not wish to divulge the specifics.
The International Handbook of Workplace Trauma Support outlines a number of steps that can be taken to foster a supportive environment for employees during a time of crisis. Here are just a few:
- Allow for one-on-one opportunities for employees to talk about the issue that is troubling them, either with managers or EAP counselors. A group debrief will work for some people, but others may need to have a longer, more personal discussion.
- Offer the option to receive help when the employee wants it and/or is ready. Not everyone will be able to talk about traumatic events right away, but may need some time and space to process on their own before working through it with someone else.
- Provide information on “typical” reactions to difficult events. This will allow employees to recognize signs of distress in themselves, or in their coworkers. According to the National Center for PTSD (post-traumatic stress disorder), symptoms can include nightmares, difficulty concentrating, trouble falling or staying asleep, and increased irritability and anger.
- Mention options outside the workplace for receiving support or assistance with the events. Our website www.helpyourselfhelpothers.org features anonymous mental health screenings and a site locator to assist individuals in finding mental health services in your area.
Just because an employee steps into the workplace doesn’t mean they can forget their worries and leave their feelings at home. This is particularly true when there may be a personal, community or national tragedy. There are simple solutions that can be applied to create a supportive environment for people to deal with these issues in the workplace.
Resource: http://www.samhsa.gov/trauma/
Reference:
Hughes, R., Kinder, A., & Cooper, C.L. (Eds.). (2012) The International Handbook of Workplace Trauma Support. Wiley-Blackwell.
It’s that time of year when we’re all supposed to be happy and full of good cheer and all of that. Well, if you’re older than 12, you probably know that the holidays are a bit more challenging and stressful than that. Sure, they can often be a lot of fun, but it’s no Norman Rockwell painting out there. Especially when you have the demands of work weaving through the red-letter days.
The so-called “work-life balance” refers to keeping your work-life in some kind of balance with your personal/leisure life. According to the Organisation for Economic Cooperation and Development (OECD) people in the United States tend to work roughly 30 hours more per year than others globally, and spend above-average time on unpaid domestic work. Achieving the right balance is different from person to person. For example, John is young, single and has no kids. Working 10 or 11 hours a day isn’t a real problem for him. Barbara, on the other hand, has a husband and three kids and a sick, elderly mother. She often has to be somewhere or another at a particular time. To work more than eight hours a day would be virtually impossible and probably wind up being detrimental to her health.
Understandably, the challenge of balance is compounded when the holidays roll around. Even if you’ve found a workable balance it can all go out the window when the myriad obligations, responsibilities and endless details blow into your life in the ’embers of the year.
So, what’s the answer?
Well, again, it does depend very much on your unique work/personal-life situation. But you’ll probably find something from the following list that will aid your cause.
- If you need to take some leave over the holidays, and if you haven’t applied for it already, hop to it. That way you, your family and your boss can make the necessary plans and adjustments.
- Perhaps there’s a day or two you’ll need to leave work early or come in late. Discuss it with your manager. Put him or her in the picture and negotiate a way to make up the time that works for everybody. (Maybe you can even work out a mutually beneficial agreement with one of your colleagues.)
- Maybe in the heat of holiday preparations you’ll need some extra childcare. Again, book this as soon as you can so you don’t miss out. Or maybe a member of your extended family can help.
- Do some planning. Try and do an itinerary for the holiday break. Is there too much to do? Are you being realistic? And remember: Your plan should just be a guideline that helps you to feel more relaxed. Don’t stress out trying to stick to it perfectly.
- Buy your gifts, food, decorations, etc. as soon as possible. Don’t put these things off until the last minute. And, if you can, go to the stores during off-peak hours.
- Make sure you and your family and friends are on the same page about schedules and expectations. Give everyone “assigned duties” so they really feel part of the process. And make it fun!
- If you attend the work Christmas party, don’t overdo it. You’ve got a mini-marathon of eating, drinking and socializing ahead of you; so don’t get smashed. (Especially if you’re driving, of course.)
- If you and yours have full plates, consider paying people to do some domestic things like a little house cleaning, snow shoveling, walking the dog and picking up groceries. There are probably high school and college kids in your neighborhood who’d be glad of a few bucks.
- Going to a party? Make sure you have the address right and have the phone number in your cell phone.
You can probably think of more ideas yourself, but the point is you want to adjust to the holiday speed bumps until you’re back on the familiar road of the rest of the year. Energy spent relieving pressure on yourself and your loved ones is energy well spent. And handling things professionally on the work side of the fence will only garner respect for you.
Probably none of us is ever truly in balance, but a little effort in that direction will make the holidays more about fun and festivities, and less about stress and strain.
It’s the holidays. Time to get together with family and friends, share in the good times of the season, and perhaps have a drink or two. Or too many.
The period from Thanksgiving to New Year has many pitfalls for both the social drinker and the heavy drinker. There’s the stress that inevitably comes with all the activities and responsibilities; there’s the abundance of alcohol and the tacit acceptance that this is a time to “overdo it.” Meanwhile, the consequences are no less prevalent: embarrassment, anti-social behavior, damage to one’s body, and drunk driving. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that alcohol-related crashes lead to more deaths during the holiday season than at any other time of the year.
The heavy drinker may see the holidays as a golden opportunity to drink to excess relatively “camouflaged.” After all: Who’s paying attention? Especially, if it’s a function such as an office party with no relatives present. For the casual drinker, it might be a time for them to “let their head go” – or they may just lose track of how much they’ve drunk. The heavy drinker may consume a great deal of alcohol and it may not show because their tolerance is high. Conversely, the casual drinker could get very drunk on much less. Remember, according to NIAAA binge drinking is a combination of the amount of alcohol you drink in a relative amount of time. This is usually after 4 drinks for women and 5 drinks for men in roughly 2 hours’ time.
It’s important to avoid the dangers and dramas of alcohol abuse at your work function. Here are some tips:
- Offer a variety and abundance of non-alcoholic beverages and make them highly visible and easily accessible;
- Make sure that arriving guests are not handed a drink at the door – they should be comfortable about making a non-alcoholic choice;
- Ensure that finger food is available from the outset so that guests are not drinking on an empty stomach;
- Have someone watching for drunk guests leaving the function so they can ask if they have a sober driver (this person could even “hold” everyone’s car keys, if you feel this is a viable system);
- As a manager, you should try to encourage a “culture of moderation” all year round – this way the holidays won’t be seen so much as a time to “cut loose”;
- If you are a guest/employee, take it upon yourself to do the following: organize a designated driver; decide how many drinks you’re going to limit yourself to before you go and stick to it; be prepared to say “no” if necessary.
Holiday parties are about fun and sharing some relaxing time with others. They’re about the experience, not the alcohol.
Sources:
New Year, Old Myths, New Fatalities: Alcohol-Related Traffic Deaths Jump on Christmas and New Year’s (December, 2010). Fact Sheet by the National Institute on Alcohol Abuse and Alcoholism, NIH Publication No. 10-5639. http://www.madd.org/local-offices/md/documents/NIAAA_Holiday2010_Fact-Sheet_Final.pdf
Moderate & Binge Drinking (viewed December 4, 2012). National Institute on Alcohol Abuse and Alcoholism. http://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/moderate-binge-drinking
Stress. It’s all psychological, right? Wrong. Stress can also take an enormous toll on your body. And while many of the symptoms of stress can also be attributed to other causes, it’s worth remembering that they could be related to stress.
Here’s a list of common physical effects of stress:
- Headaches
- Muscle tension/pain
- Sleep problems or fatigue
- Change in sex drive
- Stomach problems
If left untreated over the long term, stress can contribute to issues like heart disease, high blood pressure, diabetes and obesity.
It is also quite common to experience chest pain due to stress. However, chest pain should never be dismissed out of hand as it can also be indicative of a heart attack, especially if it’s accompanied by nausea, pain going into your shoulder and arm, dizziness, shortness of breath or sweating, or if the pain occurs during physical activity.
The consequences of stress in the workplace are numerous. It may lead to interpersonal conflicts, missed days, poor concentration and a less productive worker. Therefore, it is in everyone’s best interest to keep a check on stress and anxiety.
Workers should also be encouraged to lead healthy, more stress-resistant lives. Some steps to take:
- Get enough sleep
- Engage in physical activity
- Eat healthy food
- Try relaxation techniques or mediation
- Yoga
- Tai chi
On the other hand, unhealthy habits like drinking and smoking will tend to make one’s stress worse.
Stress is a big part of modern life, especially with high unemployment and job insecurity. But by recognizing the symptoms and taking some simple steps, it can be alleviated significantly.
Does winter tend to get you down? Do you feel as if you can’t take another gray day? Well you might be one of the many people who suffer from seasonal affective disorder (SAD).
Seasonal affective disorder is a type of depression that strikes at the change of seasons – usually from the sunnier ones to the gloomier ones, naturally enough. The experts believe that it is the decrease in the hours (and days) of sunshine that’s the culprit, sending people into a funk, possibly due to a change in serotonin levels in the brain (which affect mood).
Other symptoms include:
- Fatigue
- Sleeping more
- Increase in appetite
- Weight gain
- Losing interest in sex
- Irritability
[NOTE: These are the symptoms for “winter depression.” For the rarer “summer depression” they are different.]
If you find yourself with these symptoms two or more years in a row, you probably do suffer from SAD. But there are steps you can take.
The first thing you should do is take an anonymous, online screening for depression. That will give you a better idea of what’s going on. If it confirms your suspicions, you should next go to visit a doctor. S/he might prescribe antidepressants or advise you on some other course of action.
But there are things you can do yourself.
- Use artificial light to augment the natural light (phototherapy).
- Seek counseling.
- Discuss possible medications with your counselor/psychiatrist.
- Regular exercise. (Just start off with moderate exercise, like walking, and progress from there if you’re able and it feels good.)
What you should not do is just try and ride it out.
If you are a manager, it is in the best interests of your workers, yourself and your company to keep an eye out for symptoms of SAD, and even take measures like keeping work areas well lit.
Winter can be a tough time for some folks – especially if they live in frigid climates where the days can be very short. But as with any depression, it’s treatable and can be overcome.
The words “work” and “stress” are almost synonymous. Especially in this era of the Great Recession: we’re all on edge about job security, dipping wages, extra work as personnel are let go, even the uncertainty about whether your company is going to “go under.” Add to all that the usual stressors in the workplace, including interpersonal tensions, pressure from above, and simply trying to perform your duties well, and you have a recipe for a potential meltdown.
But it doesn’t have to come to that. While it’s not possible to remove all the stressors in your life, there are some simple things you can do that will make a noticeable difference during your time at work.
1. Take Care of Yourself
Prevention is always better than cure. So be kind to your body and mind. Get enough sleep, get regular exercise, eat well, don’t smoke, and drink in moderation. Anything that’s good for your health reduces your susceptibility to serious stress and increases your ability to look and feel positive.
2. Stay Organized
Have you ever heard that maxim that you should tidy your desk at the end of each work day so you feel more on top of things when you return in the morning? It works. If you do simple things like prioritize your work, keep track of deadlines and manager your time carefully and realistically, you’ll notice your blood pressure doesn’t shoot nearly so often.
3. Communication
Few things in life are more important than good communication. At work, if you are at odds with a colleague, manager or subordinate, a calm discussion can go a long way to putting things right and removing a stressor. When we have kids, we tell them “use your words,” and then we can fail to follow our own advice. If there’s an issue at work, find a quiet place and an appropriate time, and discuss it.
4. Take Mini Breaks
If you are able to, take occasional short breaks during your work day. Preferably, go outside, get some fresh air and stretch your legs. You don’t have to wait for stress to strike to do this – although that’s an ideal time. Instead, just use it as a relaxation technique throughout the day. If it’s something that needs to be negotiated with your manager, explain to him/her the benefits to the company of de-stressed, clear-thinking employees.
5. Approach From Another Direction
If something at work is bothering you, there’s no law that says you have to see it in a completely negative light. Negativity can be very draining and very stressful. Try to take positives from anything you can. Give yourself credit when you do something well (it’s like stockpiling good emotions) and step back and put things in their rightful perspective. So often, that mountain really is just a molehill. And if it’s at all possible to see the humor in something that at first seems like a small disaster, go ahead and smile. After all, there aren’t many workplace mishaps that can’t be readily resolved.
There are other strategies for dealing with stress, but these five tips form an excellent foundation. Practice them and develop them – they’re kryptonite to stress.
Oh, and don’t forget: deep breaths!
Healthy eating is important for the body and the mind; for work and recreation; and for longevity and quality of life. And since the average American worker spends at least 8 or 9 hours of each weekday on the job, it makes sense that healthy habits should be an integral part of this significant portion of our lives.
Wanting your workers to be healthy and to feel good is probably incentive enough for you to help them along that road. But from a business perspective, they will be more alert and productive, and less likely to be absent through illness. In other words, everybody wins.
But you have to take an overarching approach to this. It’s not enough to send out an email and put up some posters. Your strategy needs to be ongoing and pervasive for this to benefit everyone. So here are some things you might consider to really encourage healthy eating in your workplace:
– Provide healthy food choices in the vending machines and cafeteria.
– Put nutritional information in these places.
– Put up signage and posters that encourage not only healthy eating but also exercise.
– Recognizing employees who are leading a healthy lifestyle (this could perhaps include a monetary award).
– Encourage employees to use their morning and afternoon coffee breaks to take a short walk outside; and to take the stairs rather than the elevator.
– Have a one-off, healthy-eating seminar in which a good diet is explained in basic terms. This could be supplemented with a takeaway booklet on healthy foods, what constitutes a balanced diet, calories and serving sizes and the benefits of eating well.
These are relatively simple things to do and they will be more than paid for by the bump in productivity and morale.
As a manager, or a worker at any level in an organization, thoughts of any of your colleagues committing suicide probably never cross your mind. It’s something that happens to other people, somewhere else, not the kind of people you know.
Wrong.
Actually, the figures are alarming*:
- On average, 95 people die by suicide every day (75 men; 20 women).
- Someone dies by suicide every 15 minutes.
- Suicide has become the 10th-leading cause of death in the United States.
- It’s estimated that almost a million people make a suicide attempt each year.
*American Foundation for Suicide Prevention, 2011.
What these figures – and other data that have been collected – show, is that suicide is not confined to a particular age, gender, ethnicity, income group or educational level. All are prone to this tragic epidemic. However, since approximately 90 percent of those who commit suicide have depression (or another treatable mental illness) or a substance abuse disorder, we can deduce two things:
1/ For the most part, the underlying causes of suicide can be treated.
2/ There are warning signs that we can watch out for.
Warning signs include:
- Constantly low mood
- Pessimism, hopelessness, desperation
- Anxiety
- Withdrawal
- Sleep problems
- Impulsiveness and risky behavior
- Increased alcohol and/or drug use
- Making a plan (parting with prized possessions; sudden firearm purchase; obtaining other means of killing oneself)
- Unexpected rage
- Risk taking
And then there’s the fact that about 70 percent of those who commit suicide tell someone else. So any talk you hear along those lines or “life isn’t worth living,” should be taken extremely seriously.
If someone you know seems suicidal, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or 911.
A handy help guide is the SAFE-T card, which you can find HERE.
And remember, anyone can take a free, anonymous, mental health screening at www.HelpYourselfHelpOthers.org, 24/7/365.
Suicide has risen to alarming heights and it’s up to all of us to reverse that trend. By knowing what to look for, and educating personnel in the workplace, we will be making a very good start.
“I can’t stop crying.” “I am so angry; I could punch a wall.” In the spectrum of emotions, being sad and mad are both symptoms of depression in your employees. While men and women experience mental illness differently, the women in your office are more likely to express sadness as well as feelings of hopelessness and worthlessness. The good news is they’re also more likely to seek and get help for how they’re feeling. Conversely, men, whose depressive symptoms include frustration, anger, irrability, restlessness, and escapist behavior (see previous blog post on men and depression) coupled with a reluctance to admit weakness means they’re less likely to seek help and often go undiagnosed.
When his symptoms first appeared in his early teens, Joe didn’t get any professional help for more than 20 years.
“I abused alcohol for years. I was in my mid-30s when I began suffering from sleep apnea. At the time, I was working full-time in a different position and my job was stressful. My sleep issues made my depression worse and within months, I became suicidal and was unable to work and function socially. I was 36 years old when I finally received professional help for my depression,” said Joe, 41, who works full time as a manager for a small grocery store in an upscale suburb of Boston. .
“I was completely overwhelmed following the birth of my baby, and I didn’t understand how – at this most joyous time in my life- all I wanted to do was cry. Upon sharing this with my doctor, I was diagnosed with depression and through a combination of medication and therapy, I started to feel better. I later realized that I was not alone in how I was feeling, and learned that depression is common during and after pregnancy,” said Katherine, whose children are now older, and has completely recovered and supports other women who experience similar symptoms through her blog at postpartumprogress.
At the end of the day, both men and women in your office may suffer from depression. Depression is a serious medical condition and can be linked to drug and alcohol abuse and even suicide, but it is also highly treatable.
If you, a colleague or someone you know has said or felt any of the following things for more than two weeks, it could be depression.
I think/I believe:
- Nobody likes me
- I can’t do anything right
- I wish I were dead
I am:
- Not interested in things I used to enjoy
- Irritable, sad or angry – all the time and at every little ting
- Acting differently than usual
I feel:
- Tired all the time and lack my usual energy
- Unexplained aches in my joints and muscles, and/or stomachaches, backaches, headaches for no medical reason
I am struggling with:
- Meeting my everyday duties—work, family and other responsibilities
- Drinking more (or binge drinking-when men consume 5 or more drinks, women 4 or more drinks in about 2 hours) or using or abusing drugs
- My eating (either overeating or not hungry/not eating)
“Depression is a serious medical illness that if left untreated, can cause you to have thoughts of wanting to kill yourself. Not everyone with depression is suicidal, but most people who die by suicide are depressed, which is why early detection through screening is so important,” says Douglas G. Jacobs, MD, found and president of Screening for Mental Health® and associate clinical professor of psychiatry at Harvard Medical School.
Please fill out the form and get free access to a new brochure on Depression. Include the brochure which comes with two pages of national resources in your benefits folder, post it in the break room, and provide copies in your office.
Things aren’t always what they seem. Public exteriors that appear confident and smart, can actually be fragile, unstable and disengaged. By all appearances, the men in your office, who may be hard-working, and unassuming, may also suffer from depression. There are estimated six million men living with a depressive disorder in the U.S. alone. Although highly treatable, many of these men do not recognize, acknowledge or seek help for how they’re feeling. But by understanding how depression manifests in men, from generation x and y to baby boomers, employers can help these men take the first step towards healing.
Since men are likely to deny their feelings, mask them with other behaviors, it’s important to know how they try to cope with depression. They do it with the following five reasons.
1. Irritability
- In the office this can show itself through increased tension and conflicts and anger towards colleagues and clients. Men with depression may be sensitive to criticism, or lose their sense of humor. They may even seem to have an inflated ego.
2. Loss of Interest
- In the office, this can manifest itself in tardiness, missing deadlines, poor quality work, and not participating in company outings -- even the latest football pool.
3. Escapist Behavior
- In the office, this can be seen as spending a lot of time at work and taking on more projects and more tasks, and/or, abusing drugs and excessive drinking.
4. Control/Guarded
- Coworkers may notice someone taking on projects and work once shared by team in order to feel in control at all costs, or notice he is suspicious and guarded towards colleagues and friends.
5. Physical Pain
- Depressed men may complain of back aches, headaches, sleep problems such as sleep apnea, or not being able to get out of bed. They may talk about unexplained aches and pains, and digestive issues that are not getting better with normal treatment options.
“Depression is a serious medical illness that if left untreated, can cause you to have thoughts of wanting to kill yourself. Not everyone with depression is suicidal, but most people who die by suicide are depressed, which is why early detection through screening is so important,” says Douglas G. Jacobs, MD, founder and president of Screening for Mental Health® and associate clinical professor of psychiatry at Harvard Medical School.
The latest data from the American Foundation for Suicide Prevention indicates that suicide rates for every age group have reached an all time high, making mental health education critical, especially among adults 45-54 years old. Research indicates that 90 percent of people who die by suicide have depression or another treatable mental illness or substance abuse disorder.
Today, the Carson J. Spencer Foundation is breaking new ground in raising awareness about depression in men by using humor. The new website www.mantherapy.org uses an actor portrayed video doctor to say that it’s OK to talk about problems they’re having and to share their issues with someone. According to the New York Times article, a questionnaire on the site gauges respondents’ mental state, with Dr. Mahogany in one of three videos declaring the results good, about average, or troublesome.” “Your results have me worried,” he says gravely in the video for the most troubling results, the only time he steps out of character. “And needless to say, if a pretend doctor like me is concerned about you, you probably should get some help.”