Understanding and Managing Stress Kevin Simmons Workplace Wellbeing (0114 226 1810)

Mindfulness in Everyday Life Mindfulness is about being present and aware and involves noticing what is happening in the moment, using the 5 senses and not being judgmental of what is present. It is the opposite from being on auto-pilot. Mindfulness Eating Exercise Other mindful everyday activities include mindful showers, washing up, walking, gardening etc

CONFIDENTIALITY You may know each other in different contexts Information may be personal as well as work based. Respect for each other and sensitivity about information. You have a choice what to share

Us not Them The NHS and medical training can be challenging at times and these pressures can feel very real The focus of this workshop is to look at how these pressures impact on us personally and whether there is anything we can do to help ourselves manage better We need to look after ourselves to look after others

STRESS – some definitions Stress is “ A negative and unpleasant condition which may be experienced when a person perceives that they are unable to meet the demands and pressures that are put upon them and which may be associated with a range of ill health effects both physiological and psychological” “Stress is the reaction people have to excessive pressure or other types of demand placed upon them”

Where do you notice stress in your body? Stress in the Body Where do you notice stress in your body?

What happens to your body when you are stressed? Stress is a type of alarm reaction, involving heightened mental and bodily states - it is both a psychological and a physiological response to the environment. Your brain produces a stress reaction when you are in a situation that is physically or mentally demanding. Energy is diverted away from the digestive system to muscles for action. Stress is normal. Some stress is good for you - it keeps you alert and protects you in times of danger or when you need to act or think quickly. Physical training to keep fit places stress on your body, but that stress has a beneficial effect (provided you don't overdo it!). Feeling a bit stressed about certain situations is normal - it may help you focus. Prolonged and unwanted stress, however, may lead to mental and physical health problems. Your brain is on the look out for anything that threatens to upset its equilibrium - if there are serious 'stressors' around, it triggers off an 'alarm reaction'. Stress hormones and the action of the sympathetic nervous system prepare your body for vigorous muscular activity.

Stress Curve

Long term effects Stress & Anxiety Typical anxiety responses: Sweaty palms; muscle tension; racing heart Overestimation of Danger Underestimating your ability to cope Underestimating the help available

Long term effects: low mood Health effects - loss of energy, or aches, pains, or digestive problems Effects on daily life – Loss of interest in pleasurable activities; loss of appetite/ overeating, problems with concentration, memory or making decisions; distance/arguments in relationships. Feeling empty, hopeless, desperate, worried, helpless, worthless, guilty, irritable, hurt, or restless. Thoughts: Negative, All or nothing, over-generalisation, negatively filtering, discounting positives, jumping to conclusions, magnification or minimisation, emotional reasoning, rules/ shoulds/ oughts, labelling; blaming; suicidal thoughts.

Indicators of Stress and Coping Strategies Stress Indicators E.g. Doing too much, acting impulsively, headaches, aching body, irritability, sleep problems, poor memory and concentration. Unhelpful Strategies (depleting activities) Think about things that drain or deplete you or make things worse in the long-run. Helpful Strategies (nourishing activities) Consider 5 ways to wellbeing: (Relating; be present; learning; giving; exercise) E.g. Eating/drinking too much, working late, not taking breaks, working harder, mindless TV, Googling/Fb E.g. Listening to music, having a drink with friends, having a bath, playing with children or pets; gardening, being outdoors Coping Style Alternative Perfectionist It’s good enough Avoidance Take one small step People pleasing Say ‘no’ Soldering on Ask for help

Indicators of Stress and Coping Strategies Stress Indicators E.g. Doing too much, acting impulsively, headaches, aching body, irritability, sleep problems, poor memory and concentration. Unhelpful Strategies (depleting activities) Think about things that drain or deplete you or make things worse in the long-run. Helpful Strategies (nourishing activities) Consider 5 ways to wellbeing: (Relating; be present; learning; giving; exercise) E.g. Eating/drinking too much, working late, not taking breaks, working harder, mindless TV, Googling/Fb E.g. Listening to music, having a drink with friends, having a bath, playing with children or pets; gardening, being outdoors

Domains of Stress Think about the different domains of your life and the stresses they cause and how much control you have over them: Personal level Service level Trust/National level Changing what I can and accepting what I can’t What are thinking or feeling that you would like to be different? What are the things in my life and work I cannot change? What things in my life I would really like to be different and I can do something about?

TIME CHART Draw a pie chart of your life as it is

And As you would like it to be Creative juggling Get in pairs to help each other with ideas.

End thoughts Have you any new ideas about stress and how look after yourself differently? What is the one thing you are going to do differently At work At home

Workplace Wellbeing Staff counselling and consultation service open to all Junior Doctors in South Yorkshire Work and personal issues Confidential, independent of PGDO Accredited, experienced psychological therapists offering evidence based interventions Free, early and late times, flexible, telephone and face to face appointments available Short term (6-8 sessions) Couples, group facilitation also available Self-referral by telephoning 0114 226 1810 or e-mailing workplace.wellbeing@shsc.nhs.uk)