Self Help

WRS is an example of a psychological injury and, therefore, differs from a physical, physiological or disease form of 'injury' in its recovery requirements.  Your GP and counsellor will provide a great deal of help; however any good 'patient' should actively work at recovery, acting positively and appropriately.

There is a great deal of evidence which shows that stress leads to addiction.  Abuse of alcohol, drugs and cigarettes invariably lead to serious ill-health.  If you feel that you are abusing substances you should seek help immediately.

A good diet and plenty of exercise should be accompanied by initially putting thoughts of school and the stressful work-related activities to one side.  You should make time for you and your family, rediscover 'lost' hobbies / interests, spend time with friends, etc. Essentially, you should pursue those activities which give you a sense of value, purpose and self-respect, for these are all important elements in the re-establishment of your sustainable long-term 'work / life' balance.

You should not stay cooped up in your home and you can generally regard any activity which rebuilds your feeling of well-being and self-assured confidence as being part of your unique and personal recovery plan.

You can use techniques such as 'compartmentalisation' to help you relax, strictly setting aside a time each day when you will deal with issues relating to your WRS, such as letter writing, phone calls, emails, etc.  After a few weeks of this regime you should be better able to relax and keep WRS concerns out of your conscious mind.

You should, however, contact your Local Authority Education Department regarding taking part in any activity which is linked to your job, such as InSeT, SQA work, etc.

If you are a member of a professional association/union, then the school's 'Health & Safety' representative, personnel at your union's HQ, your GP and counsellors will be able to advise you, especially if you are concerned at your employers or colleagues possible reaction to your playing golf, football or undertaking any other constructive activity which is part of your 'get fit and get back' convalescence.  Evidence strongly suggests that stress and mental health problems are alleviated considerably by physical activity.

If you feel unable to return full time then it may be that 'Job Sharing' will give you the opportunity to teach successfully whilst using the remaining time to pursue other activities which benefit your new and sustainable work / life balance. Contact your 'Local Authority' for further information.

The 'Scottish Centre for Healthy Working Lives' provides access to free, confidential, professional advice and support. It is part of the NHS and has an advice line: 0800 019 2211 and a website .

Homeopathic Medicine and other Alternative Approaches

Much of the general advice relating to stress and anxiety has already been covered. However, natural remedies include such prescriptions as Valerian for mild stress and Kava Kava (Piper methysticum) in conjunction with Vitamin B complex, Vitamin B-5 and Magnesium for severe stress and anxiety.  Caffeine and peppermint should be avoided when you are using these medications.

Aromatherapists would usually suggest the use of Rosemary, Lavender and Thyme oils.

Dietary factors include the avoidance of cola, coffee, tea, chocolate and cocoa. Acceptable alternatives are Rooibos Tea and Bambu Coffee.  Cut back on margarine, cakes, sweets and sugar.

Avoid too much common salt as found in ready meals or tinned foods.  Essential potassium salt levels are improved by eating tomatoes, potatoes, bananas, strawberries, peaches, chicken and cod.

Depression is best treated by St John's Wort and Kava Kava.  Dietary advice includes eating regular meals rich in oily fish and seeds.

Your local 'Health Food' Shop will provide leaflets, books and further verbal advice.

Ref: The Natural Answer to Good Health - 'Stress and Anxiety,' Wayne P.Godden.

Treating Seasonal Affective Disorder (SAD)

This is a kind of depression caused by low light levels during the long winter months.  It is a very real form of depression and needs to be taken more seriously in Scotland as the affect becomes more severe the further north you live.

Spending more time outside during daylight hours and using special daylight lamps can help.  You should consult your GP for further information.

Relaxation 'Tapes'

Some people find that listening to music helps to focus their mind and enables them to truly relax.  In fact any task that forces or 'tempts' you to concentrate on 'it' fully will allow you to relax..  Music and aromatherapy compliment each other.

You might try making up your own selection of relaxation music or your GP may be able to lend you one which has been professionally produced.

Conservation or Ecotherapy New

The aim of Conservation or Ecotherapy Programmes is to help users rediscover themselves through contact with nature. A new and alternative treatment away from the traditional settings, 'the outdoors' creates a powerful therapeutic environment, which benefits people with Work Related Stress by building self esteem, confidence and a sense of achievement. People who take part in conservation projects report subjective health benefits, ascribed to being outdoors and to feeling part of a greater system connecting beyond the individual. GPs may recommend this therapy and some local authorities run programmes through specialised Countryside Ranger teams.

Bibliotherapy

Some Local Authorities have initiated a 'Read Yourself Well' service aimed at helping people with stress, anxiety and depression through the use of high quality self-help books. East Ayrshire Council was the first to do this and in this case access to the books can be made either directly through the library services or via a council appointed bibliotherapist. GPs and other appropriate Health Professionals are involved in the scheme and can make referrals to the bibliotherapist.