Stress and Distress,Learning to Destress

OutlineWhat is Stress ?Stressors: Internal & ExternalIndividualsEustress vs. DistressStress origins & body systemsSymptomsStress Related IllnessesCostsRecognize the Problem: ABC StrategyThe Resilience FactorStress Management, Stress Reduction and Lifestyle ChangesConclusion

Stress related problems are very common. One-third of people in the United States report experiencing extreme levels of negative stress. In addition, nearly one out of five people report that they are experiencing high levels of negative stress 15 or more days per month.

American Psychological Association

WHAT IS STRESS?

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the expenditure of energy our minds and bodies experience as we attempt to cope with our continually changing environment.

Causes of Stress

External Stresses

Internal Stresses

EXTERNAL STRESSORS

Physical EnvironmentSocial InteractionOrganizationalMajor Life EventsDaily Hassles

Major Life Events

Death of a loved oneDivorce / separationImprisonmentInjury/illness ( self /

family )Marriage/ engagementLoss of jobRetirementPregnancySexual Problems

Change in financial statusChange of job / workMortgage or loanForeclosure of

mortgage/loanChange in responsibilitiesMoving houseHolidaysChristmasMinor violations of the law

Research has shown that high levels of stress increases a person’s risk of dying by 45% ONLY IF the person viewed the stressors as negative.

THE INDIVIDUAL

Everyone is different, with unique perceptions of, and reactions to, events. There is no single level of stress that is optimal for all people. Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion etc.

INTERNAL STRESSORSLifestyle choicesNegative self - talkMind trapsPersonality traits

Eustress: Positive stress

Distress: Negative stress

EUSTRESS: Positive Stress Stress can also have a positive effect, spurring

motivation and awareness, providing the stimulation to cope with challenging situations.

Stress also provides the sense of urgency and alertness needed for survival when confronting threatening situations.

I got this!

DISTRESS: Negative Stress It is a contributory factor in minor

conditions, such as headaches, digestive problems, skin complaints, insomnia and ulcers.

Excessive, prolonged and unrelieved stress creates distress and can have a harmful effect on mental, physical and spiritual health. I’m melting!

Stress Severity & Duration

The Stress Response

1930’sDr. Hans Selye Dr. Walter Cannon

‘ Flight or Fight Response’

This is your body‘s way to give you the strength and energy you need to face life’s challenges.

STAGES OF STRESS

ALARM STAGE

RESISTANCE STAGE

EXHAUSTION STAGE

The Brain

Endocrine System

Stress response controlled by the Endocrine System.

Demands on the physical or mental systems of the body result in hormone secretion (Cortisol, Oxytocin, Estragon, Testosterone)

ENDOCRINE SYSTEM RESPONSES

Increased pupil dilatationPerspirationIncreased heart rate and blood pressureRapid breathingMuscle tensenessIncreased mental alertness

SYMPTOMS OF STRESS

Physical symptomsMental symptomsBehavioral symptomsEmotional symptoms

PHYSICAL SYMPTOMS

Sleep pattern changesFatigueDigestion changesLoss of sexual driveHeadachesAches and painsInfectionsIndigestion

DizzinessFaintingSweating & tremblingTingling hands & feetBreathlessnessPalpitationsMissed heartbeats

MENTAL SYMPTOMS

Lack of concentrationMemory lapsesDifficulty in making decisionsConfusionDisorientationPanic attacks

BEHAVIORAL SYMPTOMS

Appetite changes - too much or too littleEating disorders - anorexia, bulimiaIncreased intake of alcohol & other drugsIncreased smokingRestlessnessFidgetingNail bitingHypochondria

EMOTIONAL SYMPTOMS

Bouts of depressionImpatienceFits of rageTearfulnessDeterioration of personal hygiene and appearance

STRESS RELATED ILLNESSESHEART DISESASES

ASTHMA

OBESITY

DIABETES

HEADACHES

Gastrointestinal problems

Alzheimer's disease

Accelerated aging

Premature death

COSTS OF STRESS

80% of all modern diseases have their origins in a dysfunctional response to stress.

When Stress has become DistressSleep disturbance Change in appetiteDecreased productivityLack of motivationIncrease irritabilitySocial withdrawal Risk taking behaviorUse of alcohol or drugsDifficulty concentratingFeeling disconnectedThought of not wanting to live under these conditions

RECOGNIZE THE PROBLEM

The most important point is to recognise the source of the negative stress.

This is not an admission of weakness.

It is a way to identify the problem and plan measures to overcome it.

ABC STRATEGY OF STRESS MANAGEMENT

A= AWARNESS

B= BALANCE

C=CONTROL

ABC STRATEGY

A = AWARENESS

What causes you stress?How do you react?

ABC STRATEGY

B = BALANCE

There is a fine line between positive / negative stress

How much can you cope with before it becomes negative ?

ABC STRATEGY

C = CONTROL

What can you do to help yourself combat the negative effects of stress ?

Stress Management Techniques

Change your thinking

Change your behavior

Change your lifestyle

Positive Thinking

Stress leaves us vulnerable to negative suggestion so focus on positives:Focus on your strengthsLearn from the stress you are underLook for opportunitiesSeek out the positive - make a change.

Change your BehaviorBe assertiveGet organizedVentilationHumorDiversion and distraction

Be AssertiveAssertiveness helps to manage stressful

situations, and will, in time, help to reduce their frequency.

Equality and Basic Rights1) The right to express my feelings2) The right to express opinions / beliefs3) The right to say ‘Yes/No’ for yourself4) Right to change your mind5) Right to say ‘I don’t understand’6) Right to be yourself, not acting for the benefit of

others 7) The right to decline responsibility for other people’s

problems8) The right to make reasonable requests of others9) The right to set my own priorities10) The right to be listened to, and taken seriously

Time Management Poor organization is one of the most

common causes of stress. • Schedule a time table• Prioritize your responsibilities• Learn to say no• Avoid distractions• Drop unimportant activities• Plan your day• Set achievable goals• Don’t waste time making excuses for

not doing something

Ventilation‘A problem shared is a problem halved’

Develop a support network through friends or colleagues to talk with. It’s not always events that are stressful but how we perceive them.

Writing a diary or notes may help release

feelings.

Humor

Good stress - reducerApplies at home and workRelieves muscular tensionImproves breathingPumps endorphins into the bloodstream - the body’s natural painkillers

Diversion and DistractionCreate downtimeRead a bookListen to musicGo for a walkSpend time in natureDo social activitiesVolunteer

Change Your Lifestyle

DietSmoking & AlcoholExerciseSleepLeisure

Practice Stillness

Our minds need a break as well.Quieting your mind may be the more productive thing you can do every day. Psalm 46:10: “Be still and know that I am God.”

Benefits of RelaxationLowers blood pressureCombats fatiguePromotes sleepReduces painEases muscle tensionDecreases mental worriesIncreases concentrationIncreases productivityIncreases clear thinking

Mindfulness Applications: Stop, Breathe & ThinkCalm: Meditate, Relax, Breathe and EnjoyHeadspace

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Resilience

The process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress .

Resilience Factors

Emotional RegulationImpulse ControlOptimismCausal AnalysisEmpathySelf-EfficacyReaching Out

Resilience SkillsFocus on what you can control, not what’s out of your control.Don’t ruminate on events that can’t be changed.Use events as learning experiences.Alter your perceptions.Limit the hostility factor.Strive for GOODNESS, not PERFECTION!Develop compassionDevelop CONNECTIONS!Learn to live in the present.Accept the good as well as bad; neither will last forever.

Shrinking Connections

NIMH – 10 x clinical depressionConsensus – loss of connection to

institutions larger than selfextended family, community, nation, political institutions, faith, religion, spirituality, values

Life Connection & Resilience

50.0

55.0

60.0

65.0

70.0

75.0

67.0 70.4 72.7 73.2

Individual Pursuits

Family Community Faith, Spirituality

Res

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Human Connection Creates Resilience

BelongingnessHarness relationships with family and friends.Connect to the greater community

Participate in community activitiesJoin a support group

Become part of a spiritual community

GratitudeNoticing leads to GratitudeKeep a journal of what you are thankful for.Feeling thankful is better than verbalizing it.

Giving

Generosity releases positive hormones.Acts of service lowers your risk of dying.Giving promotes social connects.Giving evokes gratitude.Giving is contagious.

Survival RulesDon’t take responsibility for the things you can’t control.Take care of yourself first so that you can be available to care for others.Trouble is easier to prevent than to fix.Be accepting of yourself.Be accepting of others.Ask for support when you need it.Accept, alter, or avoid a negative situation.If you never make mistakes, you’re not learning anything.Life is not fair or a contest.One has to begin where one is.

Seek Help Seeking help is a sign of strength. Receiving effective treatment can bring about complete recovery in most people. There are more treatments, services, and community support systems than ever before. Individual and group therapy have been shown to be effective treatment.Medications along with therapy shorten the amount of time in reaching recovery.

SummeryRecognize warning signs of excessive stressReduce stress by taking care of yourselfReduce stress by prioritizing and organizing Reduce stress by improving emotional intelligence Reduce stress by breaking bad habitsHeighten resilience through social-emotional connections

CONCLUSIONStress isn’t always bad. In small doses, it can help

you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price.