Becoming Aware of Mental Health Workshop #1: Stress Management

the brain’s response to any demand Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. the brain’s response to any demand Everyone reacts differently to stress What is stressful for one person may be pleasurable for someone else A stressful event can trigger the “fight-or-flight” response releasing hormones (adrenaline and cortisol) to surge through the body. National Institute of Mental Health (NIMH), 2016

Stress is your body’s way of responding to any kind of demand or threat.  When you feel threatened, your nervous system responds by releasing stress hormones, adrenaline and cortisol, which alert the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus. National Institute of Mental Health (NIMH), 2016

Stress in the United States 77% working adults report regularly experience physical symptoms caused by stress 73% regularly experience psychological symptoms caused by stress 33% of working adults feel that they are living in extreme stress 76% of people cite work and money as their major source of stress 38% report lying awake at night due to stress 60% of 26,000 workers surveyed in the US were so unhappy with their current jobs that they would prefer to choose a new career if they could Research suggests that unhappy workers are 10% less productive $3000/year in annual costs to employers in stress related healthcare and missed work

Stress in the Workplace

Is all stress bad? … Stress can: Act as a motivator to enable us to perform at higher levels of achievement Keep us motivated in our lives by offering challenges Keep us more alert and motivated to adapt and grow in our lives Stress is not always bad – what is more important is the level of stress experienced in every day life If stress (especially high levels of it) is frequently present in our daily lives, that in general is bad for us. National Institute of Mental Health (NIMH), 2016; National Alliance on Mental Illness (NAMI), 2015

External vs. Internal Stress External Stressors come from outside us forces from outside you that stress you out Ex: relationship issues; workplace/coworker issues; sitting in traffic; family drama; illness; financial issues; etc. In sum: all the situations, challenges, difficulties, and expectations we're confronted with on a daily basis. Most often associated with: Workplace stress Interpersonal conflicts Relationship / marital stress Balancing career and family Being a parent National Institute of Mental Health (NIMH), 2016

External vs. Internal Stress Internal Stressors - come from your personal goals, expectations, standards, perceptions, desires, etc. Comes from inside of us and determine our body's ability to respond to and deal with external stress-inducing factors Our thoughts and attitudes Ex: Feeling like you aren’t where you should be at this point in life; perfectionist; poor self-esteem When you’re internally stressed, even the slightest external stressor might ruin your day National Institute of Mental Health (NIMH), 2016; American Psychological Association (APA), 2015

External vs. Internal Stress One of the biggest differences between internal and external stressors is that we do not have much control over our external stressors Our internal stressors can help predict our ability to cope with inevitable external stressors Since our internal stressors impact the way we deal with external stressors, it’s good to focus on those first Requires us to change the way we think about life and the way we view different events we encounter . National Institute of Mental Health (NIMH), 2016

Common Effects of Stress . . . Physical Mood Behavior Cognitive Headaches Anxiety Overeating or under eating Memory problems Muscle tension or pain Restlessness Poor Judgment Angry outbursts Lack of motivation or focus Inability to concentrate Chest pain Drug or alcohol abuse Fatigue “brain Fog” Feeling overwhelmed Tobacco use Change in sex drive Indecision Social withdrawal GI issues Irritability or anger Starting many tasks but achieving little Exercising less Sleep problems Sadness or depression Forgetfulness High blood pressure Self-doubt Mood swings Self criticism Heart problems National Institute of Mental Health (NIMH), 2016

Managing Stress People are most susceptible to stress when they are: Not getting enough sleep Lacking a network of support Experiencing a major life change such as moving, the death of a loved one, starting a new job, having a child or getting married Experiencing poor physical health Not eating well National Institute of Mental Health (NIMH), 2016

Ways to Reduce Stress Know your stress triggers Work-life balance: manage and balance your time Accept your needs Set aside time for yourself Practice relaxation.  Deep breathing, meditation and progressive muscle relaxation, guided imagery Diaphragmatic Breathing Exercise and eat well Don’t skip your lunch break! Get enough sleep Avoid alcohol and drugs Talk to someone friends, family, counselor, etc. Accept your needs. Recognize what your triggers are. What situations make you feel physically and mentally agitated? Once you know this, you can avoid them when it's reasonable to, and to cope when you can't. Manage your time. Prioritizing your activities can help you use your time well. Making a day-to-day schedule helps ensure you don't feel overwhelmed by everyday tasks and deadlines. Practice relaxation. Deep breathing, meditation and progressive muscle relaxation are good ways to calm yourself. Taking a break to refocus can have benefits beyond the immediate moment. Exercise daily. Schedule time to walk outside, bike or join a dance class. Whatever you do, make sure it's fun. Daily exercise naturally produces stress-relieving hormones in your body and improves your overall physical health. Set aside time for yourself. Schedule something that makes you feel good. It might be reading a book, go to the movies, get a massage or take your dog for a walk. Eat well. Eating unprocessed foods, like whole grains, vegetables, and fresh fruit is the foundation for a healthy body and mind. Eating well can also help stabilize your mood. Get enough sleep. Symptoms of some mental health conditions, like mania in bipolar disorder, can be triggered by getting too little sleep. Avoid alcohol and drugs. They don't actually reduce stress: in fact, they often worsen it. If you're struggling with substance abuse, educate yourself and get help. Talk to someone. Whether to friends, family, a counselor or a support group, airing out and talking can help. Consider attending a NAMI Connection Recovery Support Group. - See more at: http://www.nami.org/Find-Support/Living-with-a-Mental-Health-Condition/Managing-Stress#sthash.eVpxxrSG.dpuf

Stress at Work Coping Tips Resist perfectionism! Flip your negative thinking Don’t try to control the uncontrollable  Look for humor in the situation REMEMBER: Manage it, not eliminate it - Stress is a fact of life! You can learn ways to handle it. Resist perfectionism. When you set unrealistic goals for yourself, you’re setting yourself up to fall short. Aim to do your best, no one can ask for more than that. Flip your negative thinking. Try to think positively about your work, avoid negative-thinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does. Don’t try to control the uncontrollable. Many things at work are beyond our control—particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.  Look for humor in the situation. When used appropriately, humor is a great way to relieve stress in the workplace. When you or those around you start taking things too seriously, find a way to lighten the mood by sharing a joke or funny story.