Stress Debriefing Session for DSWD SWOPA.pptx

Mental Health and Self-Care Tips

1. Stress Management

2. How stressed are you? Never INSTRUCTIONS : In the last month, how often has the following been true for you? Write the number that fits your reality on the line before each question. 2 1 3 4 Seldom Sometimes Often Always

3. HOW STRESSED ARE YOU? Source: Headington Institute INTERPRETATION GUIDELINES 0 – 25: A score in this range suggests that you’re probably in great stress-shape ! 26 – 50: A score in this range suggests that you may be experiencing a low to moderate degree of stress . 51 – 75: A score in this range suggests you may be experiencing a moderate to high degree of stress . 76 – 100: A score in this range suggests that you may be experiencing a very high degree of stress.

4. Usap tayo … What stresses you out ? What happens when you are stressed?

5. Body Mapping Find a partner. Take turns tracing your body on the Manila Paper/Kraft Paper Color or dress up the figure the way you like it. Indicate parts of your body that is most affected when you are stressed Color them red. Describe in three words how you feel when you are stressed. What triggers your stress?

6. STRESS Threatening Testing Challenging Calling for Change

7. Stress is a process. We are not passively exposed to it but we are agents who deal actively with external influences. We are not at the mercy of stressors. We have the capacity to cultivate personal and social resources to deal with it. The effect stress has on us depends not only on the event itself but also on the way we deal with it.

8. Usap tayo … How do you cope with stress? What makes you feel better?

9. My Safe Space

10. COPING Dealing successfully with a difficult situation RESILIENCE The capacity to recover quickly

11. Practical Tips in Dealing with Stress

12. 3Cs Catch your feeling. Embrace it. But only for a while. Catch

13. Check your feeling. Were the feelings helpful? Check 3Cs

14. 3Cs Change how you feel by changing your thoughts. Change

15. Community Resiliency Model

16. An Elegant Design: The Capacity to Heal The human body has the inner capacity to heal and restore itself and has a wisdom that words cannot speak.

17. Ang Resilient Zone “ Ayos Ako ” Zone In our “Resilient Zone” we feel like our best selves and have the best ability to respond to life’s stressors in flexible and adaptable ways. Resilient Zone “ Ayos Ako ” Zone

18. Traumatic/Stressful Event or Stressful/Traumatic Triggers Stuck Low Zone Edgy Irritable Mania Anxiety & Panic Angry outbursts Pain Depression/Sadness Isolated Exhaustion/Fatigue Numbness Resilient Zone Stuck in High Zone

19. Community Resiliency Model Skills Trauma Resource Institute GROUNDING Being fully present in the moment TRACKING Paying attention to sensations GESTURES & MOVEMENTS Bringing calming & protective movements to awareness SHIFT AND STAY Shifting to a resource and staying in the resource state RESOURCING & RESOURCE INTENSIFICATION Using positive or neutral life experiences to create pleasant or neutral sensations HELP NOW!! AMP DOWN OR RAMP UP NOW Strategies to get back to R-Zone

20. JAPANESE TECHNIQUE “ Jin Shin Jyutsu”

21. PRACTICE MINDFULNESS The practice of purposely focusing your attention on the present moment—and accepting it without judgment.

22. Notice the everyday. As we go about our daily lives, we can notice the sensations of things, the food we eat, the air moving past the body as we walk. 2. Keep it regular. ... 3. Try something new. ... 4. Watch your thoughts. ... 5. Name thoughts and feelings. ... 6. Free yourself from the past and future. PRACTICE MINDFULNESS

23. CHOOSE YOUR BATTLES

24. ENGAGE IN WORTHWILE ACTIVITIES

25. DOPAMINE -the feel good neurotransmitter that drives your brains reward system. Listen to upbeat music. Eat a sweet treat. Get a good night’s sleep. Complete a small task.

26. ENDORPHINS -the brain’s natural painkiller. Reduces stress and increases pleasure. Do some exercise. Eat dark chocolate. Burn essential oils. Watch some comedy.

27. SEROTONIN -mood stabilizer that improves sleep, reduces anxiety, and increases happiness. Get some sunshine. Go for a walk. Practice meditation. Do some cardio.

28. OXYTOCIN -bonding hormone, released when we are connected to people. Pet your dog/cat. Give someone a hug. Cook for a loved one. Hold hands.

29. PRACTICE GRATITUDE People you are grateful for Blessings you received Experiences you are thankful of

30. Let’s dance our stress away.

31. Every single cell in my body is happy Every single cell in my body is well Every single cell in my body is happy Every single cell in my body is well I thank you Lord, I feel so good Every single cell in my body is well I thank you Lord, I feel so good Every single cell in my body is well

32. Self-Care Tree