Stress and Distress

Educate Employees and Families

1. Stress Management Agustin J. Cruz, MS, MPA, L PC Simple Intervention Clinical Director Special Education Teacher (2006-2008) Retired Master Sergeant USAF (1986 – 2006)

2. Stress: * Tracy Woodard-Meyers, Ph.D. Director, Women’s and Gender Studies Professor, Sociology Valdosta State University Stress Definition: Non-specific RESPONSE to any pressure or demand (stressor) from outside or from within yourself What Does Stress Do? Enhances life Helpful and Essential Creative Productive Make Changes Carry out tasks

3. What is Stress Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet for this extra energy and strength.

4. Different types of Stress Many different things can cause stress -- from physical (such as fear of something dangerous) to emotional (such as worry over your family or job.) Identifying what may be causing you stress is often the first step in learning how to better deal with your stress. Some of the most common sources of stress are: Survival Stress - You may have heard the phrase "fight or flight" before. This is a common response to danger in all people and animals. When you are afraid that someone or something may physically hurt you, your body naturally responds with a burst of energy so that you will be better able to survive the dangerous situation (fight) or escape it all together (flight). This is survival stress.

5. Different type of Stress Internal Stress - Have you ever caught yourself worrying about things you can do nothing about or worrying for no reason at all? This is internal stress and it is one of the most important kinds of stress to understand and manage. Internal stress is when people make themselves stressed. This often happens when we worry about things we can't control or put ourselves in situations we know will cause us stress. Some people become addicted to the kind of hurried, tense, lifestyle that results from being under stress. They even look for stressful situations and feel stress about things that aren't stressful. Environmental Stress - This is a response to things around you that cause stress, such as noise, crowding, and pressure from work or family. Identifying these environmental stresses and learning to avoid them or deal with them will help lower your stress level. Fatigue and Overwork - This kind of stress builds up over a long time and can take a hard toll on your body. It can be caused by working too much or too hard at your job(s), school, or home. It can also be caused by not knowing how to manage your time well or how to take time out for rest and relaxation. This can be one of the hardest kinds of stress to avoid because many people feel this is out of their control. Later in this course we will show you that you DO have options and offer some useful tips for dealing with fatigue.

6. Stress – What is it? Stress – physiological and psychological responses to events in the environment Eustress: good stress Distress: bad stress Physiological Effects Alarm: preparation of body for fight or flight Resistance: maintain state of elevated preparation Exhaustion: when demands exceed body’s capabilities

7. Stress – More Background Where does stress come from? Major life events? Daily hassles: frequency, intensity, duration Changing body/changing lifestyle Lack of support from (family or father of the child) Money, insurance, doctor visits Community safety/home environment Relationships

8. How does stress impact the fetus Premature birth Brain development can be altered Behavior of child can be impacted Overall development of the child can be impacted

9. Negative Effects of Stress . Physical Weight gain/loss Unexpected hair loss Heart palpitations High blood pressure 2. Emotional Mood swings Anxiety Can lead to depression Can also lead to unhealthy coping strategies (i.e. alcohol, drugs, etc)

10. How to cope with stress Recognize that we all experience stress but stress does not have to become a way of life Be willing to focus on the one person that you can control (YOU!) Keep lines of communication open with those you love

11. Stress management strategies Shift your perspective: the way you think has a profound impact on your stress level: Do you see the glass half empty or half full Practice relaxation techniques: deep breathing, music, calm place Bring more fun and laughter into your life

12. Stress management strategies Develop effective time management Give yourself permission to relax Positive self talk (avoid consistent negative self talk) Organizational skills Exercise

13. Stress management techniques Identify the triggers of your stress Early warning signs (build up, tension etc) High tension (anger): judgment is clouded Explosion

14. Other Helpful tips Changing perceptions and expectations Break jobs/tasks into manageable parts Set reasonable/realistic goals Avoid procrastination Set boundaries Don’t compromise your values/beliefs Schedule “me” time

15. Benefits of Stress Management Physical health gets better -more energy and stamina Emotions stabilized -positive attitude -hopeful/happier Ability to focus improved -able to learn and achieve

16. The Key Word Is…. Balance

17. Tracy Woodard-Meyers, Ph.D.

18. Tracy Woodard-Meyers, Ph.D.

19. Preventing Distress Yassen’s Ecological Model Personal Physical Body Work (exercise/Yoga) Sleep Nutrition Journal Psychological Life Balance Relaxation Contact with Nature Creative Expression Self Awareness Humor/Fun Meditation Spiritual Practice Social Social Support Talking it out Getting help Activism Tracy Woodard-Meyers, Ph.D.

20. Preventing Distress Professional Balance Boundaries/Limits Getting Support/Help Debriefing/Defusing Plans for Coping Professional Training Self Awareness Replenishing (relaxation, Vacation, Fun, Humor) Tracy Woodard-Meyers, Ph.D.

21. Coping Strategies HOW a person copes is the most significant factor in consequences of stressor response Effectiveness of coping depends on a person’s Appraisal : perception or meaning give to stressor Coping Resources: personal or situational characteristics that mediate stressor effects or assist in coping efforts Personal Characteristics: personality types, health, values, beliefs, skills Material and Environmental Resources: money, access to services Interpersonal Resources: networks for social support Uplifts: positive daily events Tracy Woodard-Meyers, Ph.D.

22. Inadequate Coping Strategies Coping abilities are inadequate = stress gets out of control and person experiences DISTRESS DISTRESS: Negative aspect of stress When stress gets out of control it becomes a Destructive Force Can only push self so hard for so long When stress exceed s limits , mind and/or body breaks down and stressor related symptoms occur Physiological and Psychological symptoms range from mild to severe Negative impact on health, personalities, job, families Tracy Woodard-Meyers, Ph.D.