06de janeirode 2010 How well are you managing your stress? | por Jane Revell

Teaching is one of the most stressful jobs there is. In research conducted by the University of Manchester Institute of Science and Technology into how 113 different jobs rated in terms of their stress levels, teaching came out near the top (16th most stressful out of 113, and 6.2 on a scale of 0-10). Below mining (8.3) and the police (7.7) - the two most stressful jobs - but well above librarians (2.0) and museum workers (2.8) - the two least stressful jobs.

We know teaching and training are stressful and we can often feel quite exhausted. But how many of us actually put into practice strategies in our life which help us to cope with that stress in an ongoing way, and which prevent it turning into something a lot more serious?

The symptoms of stress act as a warning to us to slow down and start doing things a little bit differently ... before it's too late. What does 'too late' mean?! Well, a lot of recent (and even some not so recent) research into the links between stress and illness would suggest that these two things are inextricably connected. Although it may be oversimplifying things to say that stress causes illness in a one-to-one way (because there are so many other factors involved too), there is now overwhelming evidence that stress is a major cause in many illnesses. Some of these illnesses are quite minor. Some of them, however, are quite major, and we ignore our body's warnings at our peril.

So how well are you managing your stress? Here is a little quiz to help you find out - and which you might also use with your students.

QUIZ: HOW WELL ARE YOU MANAGING YOUR STRESS?!

1 How aware are you of your major sources of stress?
A very B so-so C what sources of stress?!

2 What do you know about the signs and symptoms of stress?
A a lot B something C little

3 How consciously do you anticipate stressful periods and plan for them?
A always B sometimes C rarely or never

4 Have you developed strategies to help you cope with stress?
A several B some C no need to

5 How easily can you say ‘no’ to other people’s demands?
A very easily B it depends C usually with difficulty

6 How able are you to share your concerns/anxieties with others?
A very B so-so C not very

7 Do you tend to focus on the positive or the negative?
A mainly positive B bit of both C mainly negative

8 Do you practise some form of exercise?
A regularly B occasionally C no thank you!

9 Are you
A your correct weight?B a bit overweight? C very overweight?
10 Do you make sure you take time out to relax?
A frequently B sometimes C seldom

11 Are you reasonably careful about what you eat? (ie avoiding foods high in sugar, salt, white flour, saturated fats, chemicals)
A yes - reasonably B no C hyper-careful!

12 How much caffeine do you drink?
A little or none B some C loads

13 Do you smoke?
A no B occasionally C yes - heavily

14 How much water do you drink?
A 6-8 glasses a day B 3-5 glasses a day C less than 3 glasses a day
NOTE: Water as part of coffee and tea does not count!

15 How much rest/sleep do you get?
A plenty B just about enough C little

16 How often do you laugh?
A often B occasionally C rarely

QUIZ ANSWERS

Although these are obviously just a guide and not to be taken too seriously, there may be important learnings here nonetheless.
Give yourself 2 for every A, 1 for every B and 0 for every C that you have answered. (Highest possible score = 32, lowest = 0).
If you have a score of 10 and under, you may already be experiencing some of the early symptoms of stress such as frequent minor illnesses, headaches and so on. You need - without getting too stressed about it (!) - to start taking action. Make sure you get adequate water, rest, exercise and relaxation time as well as a reasonably healthy diet. You will also need to deal actively with the things that are causing you stress.
If you have a score of between 11 and 20, you are coping pretty well. What more could you do?! Are there any areas for improvement (indicated in the quiz above) that you are currently neglecting and which would help if you added them to your existing strategies? Have a think.
If you have a score of over 21, you are doing brilliantly. Well done.

I am aware that this article may have raised a few questions without answering them ... thereby possibly adding to your present stress levels! Fear not. At my teacher training sessions in Brazil in February 2010, I hope to develop this theme and point to some coping strategies. See you there!

Jane is a well-known international trainer and consultant, and the author of a wealth of lively English language course books, as well as books on communication, personal development and stress. She is an NLP (Neuro-linguistic programming) Master Practitioner and certified trainer. She is also a stress management consultant, life coach, well-being trainer and Pilates instructor.
Many of Jane's ideas on stress can be found in her book, Success over Stress, available at press@coatmeur.com
A version of this article was first published in 2000 in English Teaching Professional.