FUJAIRAH F2 TEAM

Q3 HSE NEWSLETTER

JUL – SEPT 2016

MESSAGE FROM THE PLANT

GENERAL MANAGER

Safety at Fujairah 2 once again has no time to rest. After

completing a successful summer season, preparation is now

underway for the upcoming winter period. There are two

periods that need our particular attention. November and

December have the usual water plant maintenance along

with two A-inspections, but no major outages. Not an

overburdening period, but one that we must ensure is not

accompanied by inattentiveness. Complacency leads to accidents, so we must keep our

eyes wide open for ourselves, co-workers, contractors and service providers. The second

portion is from Mid-January to the end of March and is the exact opposite of November-

December. For the first time at Fujairah 2, three prime mover outages will be conducted in

parallel. GT 11 & 12 will undergo C-inspections and ST 18 will undergo a B-inspection…all at

the same time. A lot of hard work has been put into a process to get one contractor to

perform all the outages so as to lessen the risk of overruns and safety hazards. Ansaldo will

have safety representatives around the clock along with the scaffolding safety supervisor

and an expanded safety team at F2. The eyes and ears will be in full focus during these two

months and I have asked Liam to order an extra couple boxes of HSE report cards. One last

focus during the entire winter period this year is that Alstom and Sidem will be completing

the warranty items. By April, all warranty issues should be closed. This will of course create

extra works this season that me must oversee to ensure are completed safety.

Also quickly approaching is the pre-winter period clean-up day. Liam, Mark and

myself are making preparations as the event will take place during the first half of

November. This will keep us in line with the two annual site cleaning days which take place

at the beginning and end of our outage seasons. Your participation and help is greatly

appreciated to keep the site in tip-top condition.

I would like to conclude this article by simply stating that Fujairah 2 is leading the

way in regards to reporting unsafe acts and conditions and performing extremely well in

closing out these identified items. These pro-active events have a direct relationship on

preventing First Aids, Medical Aids and Lost Time Accidents. Correcting the safety hazard

before it causes harm is key to a successful safety program. In July we crossed one year

with Zero Harm and we are now on our way to 1000 safe days. Thanks to every staff

member at the Fujairah 2 power station for making safety your top priority that is sole reason

behind our excellent safety record we are achieving in site.

Thank you Shawn Madore for your contribution to this newsletter

HSE MANAGER MESSAGE Well, its been nearly 2 years since I joined Fujairah 2 and to be quite

honest it seems just like yesterday that I joined. I am not normally one to

look back and reflect on what has happened in the past, but I feel that in

this instance, I think it is important for us all to realise what we have

achieved. We have successfully come from a site where a fatality had

occurred, to one where there is a clear vision for safety and one of drive,

determination, continual improvement, change and ownership. This is

demonstrated by the key milestones we have achieved below.

• 500 safe days

• 365 days injury free

• 802 days without an LTI

• 5000 unsafe acts and conditions raised

• 1,000,000 man-hours without LTI

• 1,500,000 man-hours without an LTI

These milestones weren't just made up from anywhere these were achieved by a workforce who are

looking to be successful, achieve goals and set the standard within the region which is what we are

helping to do. There has been a large reduction in accident and incidents both at the Fujairah 2 site and

also across the region. This is not achievable without everyone's hard work, and for that I thank you.

There are 2 particular items that I would like to talk about this month and they are Risk Assessments

and their purpose as well as an article about reporting of unsafe acts and conditions . It will cover what

we have to be careful we don’t do and what we should be doing more of. Before I leave you with these 2

articles I would again like to thank everyone for their hard work and also their commitment. We have

some winter outage work coming up so we will be getting busier so lets stay focused and end this year

with another milestone. Stay Safe everyone .

Risk Assessment - Burden or Benefit ?

Risk Assessment is really the foundation of safety. All successful organisations value the risk

assessment process as it helps to identify hazards, risk levels and ensure suitable controls are in place.

Risk assessments are undertaken in many different types of organisation and does not just relate to the

harm to people. Financial organisations, governments etc also undertake risk assessments for hazards

such as fraud, losses etc.

One area which I have seen in industry though is that risk assessment can become somewhat of a

paperwork exercise, where people see it as a burden to getting the job done and having so much

paperwork that they have to produce, print and use. This cannot be further from the truth, the fact is

that without undertaking risk assessment how do we actually know what the hazards with the work are

and how do we keep people safe by implementing controls. Recently I have undertaken several site

walk rounds looking at risk assessments and even though the controls are be detailed on the document

they are not implemented at site level and vice versa which can ultimately result in people being

harmed. It really is time to change minds about risk assessment so it is seen as a benefit and not a

burden, and I would ask anyone still stuck in the burden stage to change your way f thinking to the

benefit mind-set.

There will be an increased focus on Risk Assessments over the coming months so please ensure all of

your documents are up to date, have been reviewed and are suitable for the job.

HSE MANAGER MESSAGE Observation or Plant Defect ?

Our unsafe acts and conditions reporting scheme is an integral part of our safety system and

everyone I believe is engaged with the process. We have to remain cautious that it doesn’t become

a plant defect reporting system or used as a tool to raise non safety related items. As such, some of

you may have received your cards back with a rejected stamp and explanation as to why your card

has been rejected. Lets keep the system related to HSE not plant defects, unless of course they are

dangerous and require further actions to be taken.

Conditions or Acts – Challenging yourself to challenge others.

I have worked with many observation schemes in the past and have also seen some go in the wrong

direction with people reporting items which are not safety related and also only conditions based

items being reported. There is a specific reason for this and it’s generally human nature related.

Let’s take the difference between a conditions based and an acts based observation and what

actual action is required.

Unsafe Conditions – we are surrounded by unsafe conditions most of the time and we are very good

sometimes at putting them right. Lets take something simple like a slippery floor. its very easy to

spot and also very easy to remedy by simply cleaning up the spill. Something all of us are very

capable of doing and also very confident of doing.

Unsafe Act –The challenges with unsafe acts are much different. This is because we have to

intervene and communicate with people. More often than not when we are at work the intervention

is with people whom we know and work with. Therefore people feel more hesitant to intervene as

perhaps do not want to lose relationships or hurt people’s personal feelings, maybe your not sure if

they are working unsafely, they may be your superior. Whatever the reasons are it can become a

challenge to intervene.

Perhaps the situation is that one of your colleagues is handling chemicals without the correct PPE.

There is many things you have to consider, challenge and accept during your interventions. Things

you may have to consider would include.

• What if they do not acknowledge your concern

• What if they shout at you ?

• What if you don’t know them ?

• What if there is language barriers?

• What if they tell you ‘they know that they are not working safely’?

• They accept and ask you to make a suggestion to put it right ?

• They accept and thank you for stopping them ?

People react in different ways and I believe that interaction is the way forward as it can also be used

to coach safe behaviours and we need to be doing more. Therefore, I challenge you to challenge

yourself and see if you can interact more over the next few months. Be nice about it ask for

suggestions form the employee and what their thoughts are on how they can work safer or make

their job safer

Thank you Liam Gooding for your contribution to HSE newsletter

HOUSEKEEPING –

SAFEKEEPING AT WORK Did you know that one of the most important factors that

contribute to workplace safety is also one of the most overlooked?

Housekeeping (yes, housekeeping!) is key to achieving and

maintaining a spotless record of workplace safety. Housekeeping is

a major issue when it comes to safety in the workplace.

Too often hazards are purposely overlooked due to a “that’s

not my job” or “I didn’t do it – let someone else fix it”

mentality. The truth is daily trips, slips, falls, cuts, and grazes

are often outcomes from poor House Keeping. Even falls

from less than one meter can result in fractures, spinal cord

injury, concussions and brain damage

Importance of housekeeping

Think about what could happen if a bunch of oily Rags suddenly caught fire one night, or if, in

an Emergency, employees couldn’t get out of the work area safely because aisles were

cluttered. Imagine those same employees unable to get out altogether because of a blocked

exit. Effective housekeeping can eliminate some workplace hazards and help get a job done

safely and properly. Poor housekeeping can frequently contribute to accidents by hiding

hazards that cause injuries.

Signs of poor housekeeping

There are many signs of poor housekeeping. You may recognize

some of these in your own Workplace:

Cluttered and poorly arranged work areas Untidy or dangerous storage of materials (e.g., materials

stuffed in corners, overcrowded Shelves, etc.)

Dusty, dirty floors and work surfaces

Items that are in excess or no longer needed

Blocked or cluttered aisles and exits

Tools and equipment left in work areas instead of being

returned to proper storage places

Broken containers and damaged materials

Overflowing waste bins and containers

Spills and leak

Some results of poor housekeeping practices

Injuries, when employees trip, fall, strike or are struck by out-of-place objects;

Injuries from using improper tools because the correct tool can’t be found;

Lowered production because of the time spent maneuvering over and around someone

else’s mess, and time spent for looking for proper tools and materials;

Time spent investigating and reporting accidents that could have been avoided;

Fires due to improper storage and disposal of flammable or combustible materials and

waste.

Poor housekeeping can be a cause of such accidents:

• Tripping over loose objects on floors, stairs and platforms

• Being hit by a falling box (improperly stored) or other object

• Slipping on greasy, wet or dirty surfaces

• Being struck by protruding object that have been poorly stacked

• Getting cuts or having skin punctured or torn (especially hands) on projecting nails, wire or

steel strapping

Tips to achieve proper housekeeping in our workplace.

Never leave trash, garbage, or debris haphazardly around your work area. If garbage, trash,

and debris must accumulate, designate a predetermined disposal area and dispose of all

trash, garbage, and hazards in the designated disposal area.

Clean up any spills or leaks immediately to eliminate any hazard of slip, or fall injuries.

Ensure that any cords or trip hazards are not left in aisles or walkways or where individuals

may injure themselves.

Dispose of any unusable parts or material that may accumulate in you work area.

Remove boxes and other hazards from aisles, walkways, or stairways. Ensure that exits are

never blocked or locked.

Watch out for accumulation of fire hazards such as greasy rags, chemicals, and electrical

hazards.

Ensure that any flammables or hazardous chemicals are stored and disposed of properly.

Never leave hazards exposed. If necessary provide barriers, signs, and warnings.

Ensure that all machine and equipment guards are in place and secure.

Keep tool boxes and tool cribs neat, clean, and orderly.

Keep storage areas clean and organized.

Never leave sharp tools unattended or sharp edges exposed.

Immediately clean up any glass, nails, or other laceration/puncture hazards.

In the case of an injury caused by poor housekeeping, it is indeed tragic

as such situations are 100% preventable. It is just a matter of us: as a

group and as individuals, to correct these hazards when we identify

them. If we cannot correct the situation ourselves, then we can, at

least, communicate them to our team so they are aware. After all, once

a hazard has been identified, we are half way to preventing an accident

– it’s up to us to do the rest.

Indeed, good housekeeping is everyone’s responsibility. Your dedication

to maintaining a neat, organized and hazard free work environment

should become a habit and shouldn’t vary in importance from one day

to the next.

Thank you Mamunur Rashid for your contribution to this newsletter

As a student, I have never been in a real industry or working

environment before having my internship at FAPCO & F2

O&M. After getting the chance of being in the field, my

knowledge of HSE has totally changed surely for the better.

Although I have taken a HSE course prior to my internship,

theoretical stuff can never be enough. By taking the HSE

induction, getting out there in the field, and experiencing

the real word, I have realized that SAFETY IS A PRIORITY in all work industries and should be

applied as it is everyone’s responsibility. I have been more aware of the safety tips, the DOs

and DONT ’Ns, the proper emergency procedures to be taken into account and many other

HSE related information

So here I list some tips of my own experience for any new trainee/internship student, or

basically anyone new to the field:

Make sure you don’t get out to the field before getting your HSE induction.

Take notes of important information - From the induction, such as emergency number.

Make sure you have all the personal protective equipment and in the proper sizes. Wrong

shoe sizes can cause blood clots and can be painful, so always make sure that it is the

right comfortable size for you.

Make sure you inform the HSE department if you wear glasses/ contacts so that they

provide you with prescribed goggles.

Make sure you always have your ear protection, anytime you are out in the field.

Never put yourself or others in danger. E.g. climbing things that should not be climbed,

walking under loads, or getting into an area that is under work/maintenance without

getting permission and where there is a clear sign to stay away.

Always refer back to HSE department for any concerns or questions.

Always carry the HSE report cards and a pen wherever you go, to make note of any

observations made in the field

One thing to be mentioned here, I was really amazed by the safety care in the company and

all the hard work that the HSE department is doing, especially the brilliant idea of safety

report cards. So a big thanks for their hard work, and for them always being there for

everyone.

Thanks Eiman Alshehhi for your contribution to this newsletter

INTERNSHIP EXPERIENCE &

RELATED HSE REFLECTION

REPORTING ACCIDENTS OR

INCIDENTS IN THE WORKPLACE Hiding the things from your parents is Acceptable!

Hiding the things from Friends is Acceptable!

Hiding the things from loved ones is Acceptable!

But If

ANYTHING IS ACCIDENT OR INCIDENTS PLS DO NOT

HIDE WITH ANYBODY.

The Myth: - Sharing the experience over incident or an accident will make people laugh on me, or

an employer will punish me over my mistakes. But,

Fact is: - Sharing the experience over an incident or an accident will save others life, it will help

persons to get aware and not to get trapped over the inherent danger involved in the system or

out of system.

Why Report: -

Reporting incidents is not only a legal requirement, but it is our individual responsibility, the

reporting informs the HSE authorities about deaths, injuries, occupational diseases and

dangerous occurrences, so they can identify where and how risks arise, and whether they need to

be investigated. This reporting allows the authorities to target work scope and provide advice

about how to avoid work-related deaths, injuries, ill health and accidental loss.

When should you report an Incident?

It is extremely important to report incidents right away, no matter how minor it may be. Even if the

injury is minor or if there is no initial injury and you feel it is not worth reporting, the incident must

be documented. The reason for this is that minor injuries can worsen over time and become more

of an issue, or an ergonomic injury can become apparent several days or months after the initial

cause. If this happens and there was no report of the incident, it may be difficult to argue that it

happened at work. Furthermore, reporting an incident right away will allow for corrective action to

be taken sooner, possibly preventing others from becoming injured, and ensure the details are

accurate as the event will still be fresh in your mind.

How to report:-

Every reputed organization has a standard code of practice which is mandatory to follow by every

employee. In F2O&M we follow Procedure “serious incident reporting” Doc. No.:-

F2O&M_HSE_LOCAL_031.

INCIDENT & ACCIDENT HAVE THE POWER TO TURN YOU INTO

SOMETHING BETTER THEN YOU WERE BEFORE.

LEARN FROM IT,INFORM TO OTHERS AND DON’T REPEAT.

Thank you Vineet Sharma for your contribution to this news letter

BACK PAIN AT WORK:

PREVENTING PAIN AND INJURY Heavy lifting, repetitive movements and sitting at a desk all day

can take a toll on your back. Get the facts about back pain at

work and how to prevent it.

Whether it's dull and achy or sharp and stabbing, back pain

can make it hard to concentrate on your job. Unfortunately,

many occupations — such as Plant Operation and Maintenance

work can place significant demands on your back. Even routine

office work can cause or worsen back pain. Understand what

causes back pain at work and what you can do to prevent it.

Common causes of back pain at work

A number of factors can contribute to back pain at work. For example:

Force. Exerting too much force on your back — such as by lifting or moving heavy

objects — can cause injury.

Repetition. Repeating certain movements, especially those that involve twisting or

rotating your spine, can injure your back.

Inactivity. An inactive job or a desk job can contribute to back pain, especially if you

have poor posture or sit all day in a chair with inadequate back support.

Back pain at work: Preventing pain and injury

Pay attention to posture: When standing, balance your weight evenly on your feet.

Don't slouch. To promote good posture when sitting, choose a chair that supports your

spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or

on a footrest and your thighs are parallel to the floor. Remove your wallet or cellphone

from your back pocket when sitting to prevent putting extra pressure on your buttocks

or lower back.

Lift properly: When lifting and carrying a heavy object, lift with your legs and tighten

your core muscles. Hold the object close to your body. Maintain the natural curve of

your back. Don't twist when lifting. If an object is too heavy to lift safely, ask someone

to help you.

Modify repetitive tasks: If you work at a computer, make sure that your monitor,

keyboard, mouse and chair are positioned properly. Use lifting devices, when available,

to help you lift loads. Try to alternate physically demanding tasks with less demanding

ones. If you frequently talk on the phone and type or write at the same time, place your

phone on speaker or use a headset. Avoid unnecessary bending, twisting and

reaching. Limit the time you spend carrying heavy briefcases, purses and bags.

Listen to your body: If you must sit for a prolonged period, change your position often.

Periodically walk around and gently stretch your muscles to relieve tension.

Thank you Venkatrajan Srinivasan for your contribution to this newsletter

NO SHORTCUT TO SAFETY Everyone takes a shortcut at one time or another. Whether driving

to work or crossing the street between intersections, we are

always looking for a faster way to do things. However, taking

shortcuts at work can increase risk exposure and undermine job

safety policies of the organization. Taking shortcuts on the job is a

sign of poor safety DNA. It’s a fact known by most of the people

working in industry that employees are more likely to experience

an accident or injury as a result of unsafe behaviors than unsafe working conditions.

Shortcuts are actions that employees assume will save time and effort at the risk of being

injured. Typically, individuals have both the knowledge and the control of an existing unsafe

condition or action, but consciously choose to perform the action or ignore the condition.

There can be a lot of reasons behind taking the shortcuts on the job. For example,

o Attempting to impress boss with level of production

o Demands of the job or the organization causing employees to act unsafely

o When we are unaware of the safety hazards associated with a task

o Experienced, become complacent in following safety procedures

o Actively decide to ignore safety rules

No matter what is the reason behind, taking shortcuts results in negative outcomes.

Taking shortcuts is a bad habit that some employees fall into, but organizations can take

measures to change this behavior, starting with promoting a strong safety culture to improve

employees’ Safety DNA by taking few steps, for example.

o Encourage open communication with employees about safety behaviors

o Point out job hazards so that employees are aware of their present dangers

o Enforce safety checklists so that employees do not skip steps during task completion

o Discipline employees who purposefully break rules and take shortcuts

o Remind experienced employees to maintain their diligence in following safety

procedures and not become complacent

o Empower employees to be accountable for their personal safety and that of their

coworkers

o Make sure that all necessary PPE and other safety equipment are readily available

In F2, for the last few years, we can see that most of the steps mentioned above were taken by

the management to build up a strong safety culture where you don’t need to think of taking any

risk in any condition. Now, being a responsible employee we should never attempt to take any

shortcuts which cut life short.

Thank you Tariq Rabbani for your contribution to this news letter

F2 is committed to the training and development of all

personnel, achieving the realization of the employee's

talents to the benefit of the company and the individual.

The purpose of the Training and Development Program is to ensure that all

personnel acquire and maintain the combination of knowledge and

demonstrable skills required to fulfill their responsibilities. This shall reasonably

assure that the Plant is operated safely, proficiently and in accordance with the

best accepted industrial standards and practices.

The Department Managers nominate the Subject Matter Experts (SME) and

authorize qualified employees within their group and monitoring employee

progress towards completion of each training qualification plan.

The Training Engineer works closely with all Department Managers to ensure

effective program development and implementation and ensures that SMEs are

suitably qualified and experienced to coach and mentor staff progressing

through the training and qualification process.

All Employees are responsible to complete their training and qualification plan

by participating in both formal and self-paced training to achieve and maintain

qualification for their assigned position.

Position Qualification Requirement process (PQR), which forms the basis of a

competency system that identifies the skills required for an employee to

perform in his/her current role.

The training and qualification program will be based on the following principles:

• The initial induction for a new employee shall include Company orientation,

UAE orientation, and a brief description of the Plant Systems, Health and

Safety and other appropriate areas of Company Policy.

POSITION QUALIFICATION

REQUIREMENT PROCESS (PQR)

• The employees at the designated positions shall be assigned a ‘Position

Qualification Requirement profile (PQR), which outlines specific knowledge

and skill requirements, to satisfactorily perform at the required position. The

knowledge requirements are further split to systems / areas to facilitate

learning

• The training program is facilitated by self-study, by classroom instruction,

on job training, hands on experience etc.

• Self-study shall be through reference documents such as O&M manuals,

vendors’ drawings, operating instructions, HS&E procedures and computer

based training.

• Training by outside professionals shall be limited to special skills that

cannot be developed at site.

• Departmental Managers in collaboration with the Training Engineer shall

identify suitably qualified and experienced employees who possess

expertise in certain system(s) or area(s) of activity as SMEs. They shall be

actively involved in the qualification and training process by training,

questioning and subsequently qualifying others in their areas of expertise.

• The Employee will be provided with a list of SMEs; identifying areas of

expertise they are qualified in.

• When the employee can demonstrate through written test, performance or

interview to the SME that they are proficient, the SME will sign the PQR for

that demonstrated skill or knowledge requirement.

• Upon completion of all required PQR topics, the individual shall be

interviewed by the Training Engineer to verify full understanding in all areas

associated to the PQR. If this is successful a panel consisting of the Plant

General Manager or a Department Head nominee, Training Engineer and

one SME will interview the employee to ascertain knowledge and depth of

understanding in all areas. At this point, Interim Qualification is completed.

• Once an employee is qualified in the current position they will be eligible to

participate in the qualification program for a higher position.

Thanks Ahmed Maher for your contribution to this newsletter

POSITION QUALIFICATION

REQUIREMENT PROCESS (PQR)

365 DAYS CELEBRATION

On August 24th 2016, F2 O & M celebrated 365 days - injury free. This was another great

achievement, with everyone showing dedication to the safety culture here at F2. The

celebration was a success, with lunch provided for all staff on site that day, along with our

core contractors, Veolia, Nico, TPS, Omar Abdullah, and Mirdif General Service. Speeches

were given by the Maintenance Manager, Soloman Prince, and HSE managers, Liam

Gooding of FAPCO and Mark Rollo of F2 O & M.

SPILL DRILL In September, the HSE team conducted a spill drill. The scenario of the drill

was that simulated Hydrochloric Acid (HCI) was seen leaking from two IBC

drums as well as containers that had been knocked onto their side. The

Emergency Response Team was called into action. There were a lot of

findings, and various improvements to be made. However this was the first

simulated spill drill on site, none the less good efforts by the ERT team.

Can you see the areas for improvement? (Red)

Good practice (Green)

LPG is used for cooking in many countries, including UAE. When

handled correctly LPG cylinders are very safe to use. But accidents

do happen, and not all of us are aware of different factors that

should be taken care of while using a LPG cylinder at home. Try to

remember the important information below regarding LPG cylinder

handling to avoid any accident.

While purchasing a cylinder:

Make sure you are purchasing from an authorized dealer.

Check your cylinder is not damaged, dented or rusted.

Check for cylinder validity and retest date inscribed on the cylinder

information plate.

Check if the seal on the cylinder valve is intact.

Safe handling:

Never roll or drop flat a cylinder on the ground.

Cylinders are heavy. Use a trolley instead of manual lifting where

possible.

Do not carry more than one cylinder at a time in one car.

Cylinder must be properly restrained while transporting.

Never leave a cylinder in your car during summer.

Never throw, put down slowly from your vehicle.

Never twist the hose. Storage and installation:

Never store a cylinder in a cellar or unventilated area as LPG is heavier than air and

may settle on the floor.

Place properly in upright position.

Keep away from direct sunlight or any other source of heat.

Do not store near any electrical socket or flammable substance.

Ensure good access to cylinder, valve and regulator.

Before disconnecting old cylinder, make sure the supply valve is closed.

Do not connect more than one cylinder to one cooking appliance.

Safe practice:

Close the cylinder valve immediately if there is any leak.

Open all windows and doors in case of any leak, evacuate everyone from house. Switch off

all other electrical appliances.

Use a soap solution to detect any suspected leak. Never use a match or lighter to detect

leak!

Regularly check rubber hose for any cracks, and signs of wear and tear.

Never smoke near a cylinder.

Keep your stove well-maintained.

Close cylinder valve after every use.

Thank you Meshkatul Islam for your contribution to this newsletter

LPG (LIQUEFIED PETROLEUM

GAS

DE-STRESSING

You do it. I do it. We all do it, and doing it more than we

should can and will affect all of our daily lives. I’m talking

about stress – which is your body’s way of responding to

any demand or threat. Your body will release a wave of

hormones which includes adrenaline, cortisol and

serotonin. Stress can be a positive thing called ‘eustress’

– like getting a new job promotion or being given more responsibilities. Stress can also

keep us alert and be able to help us avoid danger giving you the ‘fight-or-flight’ stress

response. However negative ‘distress’ has a very substantial negative impact on our

minds and bodies.

As a result when someone becomes overworked, stress-related tension builds.

This stress build up can manifest into something more harmful, which can affect us in

both short and long term. There is a long list of negative effects stress has on the body

and on your thoughts. Stress effects the body by; Headaches, Upset Stomach, Elevated

Blood Pressure, Chest Pains, Back Pain, Poor Immune System, Sleeping Difficulty,

Hypertension, Nervous Twitches. The possible effects that stress has on your thoughts

and feelings including; Anger, Anxiety, Burnout, Depression, Forgetfulness, Irritability.

So why the topic in the HSE Newsletter? To be honest, I wanted to write an

article that did not involve healthy eating or exercise as those topics have already been

discussed and you can only drive home a point so many times. So I thought to tackle a

subject in which a lot of people experience on a day to day basis including me. However

please note that not everyone reacts to stress the same way. It depends on the

individual, the situation and the circumstances. Most people deal with stress when

there is a persistent negative response to challenges presented which after a period of

time will start to affect your health and overall happiness.

The perception of stress will vary from person to person. What one person finds

stressful another might not at all. For some people, on some occasions, just thinking

about something or several small things which accumulate can cause stress. There are

symptoms that you need to recognize as factors when dealing with stress, they can be

cognitive - memory loss, emotional - moodiness, physical - aches and pains and finally

behavioral – sleeping too little or too much.

Your resilience to stress or Stress Tolerance can depend on numerous factors.

These factors can be manipulated to help you tolerate and handle setbacks and

challenges that come up in life.

Emotional awareness – Awareness of what you are feeling physically and

emotionally can have an effect on your stress tolerance and how you go about reducing

stress. Being able to recognize you are stressed, and then being able to calm and

soothe yourself can increase your stress tolerance and help you bounce back from

adversary.

DE-STRESSING Quality of relationships and support network – Facebook is not a support group. Social

engagement physically has always been ones more evolved response to stressors. So people

with a strong support group though family and friends – who they can share their emotions with

– are better able to tolerate stress. However, they more lonely and isolated you are, the less

opportunity you have to express yourself.

Physical Activity – believe it or not, physical exercise can lift you mood and serve as a

distraction to your worries, allowing you to find some quiet time and break out of the cycle of

negative thoughts that feed stress and anxiety.

Diet – The food you eat can improve or worsen your mood. Eating a diet full of processed

and convenience food, refined carbohydrates, and sugary snacks can worsen symptoms of

stress while eating a diet rich in fresh fruit and vegetables, high-quality protein, and healthy

fats, especially omega-3 fatty acids, can help you better cope with life’s ups and downs. Have

you ever eaten fast food and as soon as you finished, hated yourself for it!?

Stress is something that can be controlled by building up your tolerance to it. It’s

important to build up healthy habits to deal with stress rather than negative ones such as

drinking, smoking, zoning out in front of the TV, or lashing out at people.

As you know it is very important to get moving or exercising to ensure a healthy life style

which also helps with stress management. Activities that get your arms and legs moving are

effective ways at managing stress. Rhythmic exercises such as walking, running, swimming,

dancing, Yoga are good choices. Active moving will take your mind of the everyday mental stress

and lets you focus on the intense sensation you get when you’re engaged in physical activity.

This sensation will intensify you’re doing it mindfully - meaning focusing all of you attention on

the physical sensations you experience as you move.

Talking to others is another great way to de-stress. Engaging with other people will

trigger hormones that relieve stress when feeling uncomfortable, unsure or unsafe. Even just a

few words, a brief exchange or a friendly look from another human being can calm you down.

Setting aside time to unwind, which can include; meditation, as well as deep breathing will

activate your body’s relaxation response to give you a state of restfulness. Finally – get your

rest. Feeling over tried can increase stress causing you to think irrationally. It’s best to get at

least 7 to 8 hours of restful sleep a night. It helps to try and go to bed at the same time every

night, avoid your computer and cell phones. Try reading a book before bed; this will keep you

away from the bright stimulating light of your cell phone.

It is important to note that everyone needs time to unwind, relax, and de-stress. If you

don’t your quality of life will deteriorate

HSE AMBASSADOR’S

Edmond Ilangan – Site Services Superviser

July 2016

Fahad Saleem – Senior Mechanical

Technician

August 2016

Jenson Xavier – Field Engineer

September 2016

Think Twice Though you might not work safely,

Out of fear for your life,

You should for the sake,

Of your children and wife.

For what do you think,

That the girl that you married,

Will do in the months,

Shortly after your buried.

When the moneys all gone,

And there’s bills still to pay,

And maybe just one more,

Small child on the way.

And what of your children,

Just think of how bad,

Life might be for them,

Growing up with no Dad!

With no one to take them,

On trips to the lake,

And no one to help,

When they’ve made a mistake.

So before taking chances,

That just might take your life,

First remember – Think Twice,

Of your children and wife.

Don Merrell

POETRY & COMICS