Stress - Recognising the Signs in Yourself & Others

Stress - Recognising the Signs in Yourself & Others Kate Farrow Client Leadership Development Manager everywoman

First Question Can you hear me? If not Try turning up your speakers, and check your earphones or speakers are plugged into the right socket. If that doesn’t work.. Click on the yellow hand with the green arrow on it and our admin team will try to assist.

Introduction Sally Kettle

What is Stress? It’s our body’s response to difficult or demanding circumstances. It’s completely normal. Good stress helps us to perform and survive. Bad stress makes us ill.

The Science Adrenaline Cortisol Hypothalamus Raises heart rate, increases your blood pressure & gives you extra energy Other functions are suppressed. e.g. digestion Cortisol Releases glucose for temporary energy to help you fight or run away

Types of Stress There are 4 recognised types of stress: Eustress Distress Hyperstress Hypostress

Eustress Short-term stress Positive Extra energy or inspiration Motivation Focus and energy needed in order to perform

Distress Negative stress Anxiety, severe trauma or mental suffering Reaction to an upsetting event Over time you can become clinically depressed Two types of distress: acute stress & chronic stress

Acute Stress Chronic Stress Short-term Response to directly perceived threat, either physical or psychological The threat can be real or imagined Chronic Stress Long-term stress that occurs frequently Serious health problems e.g. depression, diabetes, heart disease or weight-gain or weight-loss You can get used to it and may even not realise that they are under this type of stress

Hypostress Forced to perform above your normal capacity Heavy workloads & tight deadlines Emotions run high & the smallest event can trigger a highly emotional outbreak 

Hypostress Opposite of hyperstress Happens when a person is constantly bored Unchallenging job Frequently restless and uninspired   

Signs of Stress Emotional Agitated, frustrated & moody Feeling overwhelmed Difficulty relaxing & quieting your mind Low self-esteem, lonely, worthless or depressed Avoiding others

Physical Low energy Headaches Upset stomach, including diarrhea, constipation & nausea Aches, pains & tense muscles Chest pain & rapid heartbeat Insomnia Frequent colds & infections Loss of sexual desire & or ability Nervousness & shaking, ringing in the ear, cold or sweaty hands & feet Dry mouth & difficulty swallowing Clenched jaw & grinding teeth  

Cognitive Constant worrying Racing thoughts Forgetfulness & disorganisation Inability to focus Poor judgment Being pessimistic or seeing only the negative side  

Behavioural Changes in appetite - either not eating or eating too much Procrastinating & avoiding responsibilities Increased use of alcohol, drugs, or cigarettes Nervous behaviors - such as nail biting, fidgeting & pacing  

Poll 1. Am I stressed? Rarely. I feel life’s pressures but overcome them easily. Sometimes. I recognise situations make me feel stressed. C. Often. I always feel stressed. I’m often anxious or worried.

Things to remember: Personal & individual response Stress is not a simple condition There is no single cause A whole variety of factors, from our genes to our childhood experiences, affect how we respond to stress

What Can I Do About It? What is normal? What is normal for you? What is normal for your working environment?

Prevention Taking Action Assessment

Poll 2. Recognising Behaviours Which of the following unhealthy behaviours do you employ when stressed? Consuming too much caffeine Smoking Drinking to excess Compulsive spending Emotional eating Others – please write in and let us know.

Prevention & Assessment 1. Look at your stress triggers … write them down. 2. Five Ways to Wellbeing Connect Be Active Learn Take Notice Give

3. Manage your time Try not to do too many things at once! 4. Act positively Reflect on what you’ve achieved 5. Try to accept the things you cannot change

Chronic Stress Acknowledge You’re Stressed Invest in Your Wellbeing Change Your Environment Talk to Your GP Consider Counseling

Poll 3. Stress-Busting Activities If you had to choose 1 of the following ‘stress busting’ activities, which would it be?   1. Organise some ‘me’ time 2. Go talk to a friend, colleague or family member 3. Get active and make time for exercise 4. Write down a ‘mini win’ every day Others – please write in and let us know.

Recognising Stress in Others Are you the stressor? Can you make changes to support others & reduce their stress? Will asking help?

Open Questions Can you do anything? Should you do anything?

Work through the Workbook Work through the the workbook by access the workbooks section in your dashboard, or download the workbook by clicking on the ‘Download PDF versions’. If you have any questions you can submit them in the ‘Ask a Question’ box at the bottom of the everywoman.com screen.