De-Stress from Deployment: Handling Stress after Deployment MAR 2013 De-stress from Deployment:...
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013 De-stress from Deployment: Handling Stress after Deployment Facilitator’s Name: Leslie Robinson Date:July, 2014 1
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Transcript of De-Stress from Deployment: Handling Stress after Deployment MAR 2013 De-stress from Deployment:...
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
De-stress from Deployment: Handling Stress after Deployment
Facilitator’s Name: Leslie RobinsonDate:July, 2014
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Between two worlds
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Objectives
• Define stress and stressors.
• Identify stressors and recognize symptoms of stress.
• Discuss importance of utilizing stress management techniques.
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Stress is the psychological, physical, and emotional response we have when life challenges seem greater than our ability to handle them.
Stress and Stressors Defined
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Stressors are the real or perceived demands that disrupt our balance.
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
The real or perceived demands that disrupt our balance.
Stressors
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Real vs. Perceived Stressors
Real changes occur in the body and mind due to real or perceived demands that disrupt our balance.
Real “I can’t find my keys and I’m late”
Imagined “My husband is 5 minutes late; what if he was in a bad car accident?”
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Real vs. Perceived Stressors Examples
• “My boss wants this report completed tomorrow. There is no way to do it.”
• “I don’t think my mother in law likes me.”
• “There is an official letter from the bank. What am I going to do? I must have overdrawn my checking account.”
• “I didn’t plan on the water heater breaking. How am I going to pay for it?”
• “The doctor hasn’t called. My test results must be negative.”
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Some stress is actually good for us.
Too much stress is a different matter.
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
1. The person believes the stressor is significant for his or her well being.
AND
2. The person believes the stressor is bigger than his or her ability to deal with it.
“Bad” Stress Conditions
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
+ Exposure to stressors
+ Stressor is relevant to our well-being
+ Beliefs that stressors will harm and/or threaten us
+ Belief we cannot handle stressors
+ Last over time (chronic)
= STRESS RESPONSE
The Stress Response
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
WHAT IS STRESS
• Mental, emotional or physical strain or tension.• Our body’s signal that
something is different, that disturbs the body’s normal
state of functioning.
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
STRESSORSFinancial Issues
Emotional Pain
Relationship Issues
Problems Sleeping
Unmet Expectations
Dealing with Change & Loss
Communication Glitches
Other People
Self-Attack
Employment Challenges
Reintegration
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
MORE STRESSORS
Emotions log jammed
Inner Conflicts
Everything feeling like life or death
Feeling responsible for everyone and everything
Who am I now? / Identity Struggles
De-Stress from Deployment: Handling Stress after Deployment MAR 201317
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Categories of Stress Symptoms
• Physical
• Psychological or emotional
• Behavioral
• Thought processing
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Physical Symptoms
• increased heart rate• elevated blood pressure• increased respiration• muscle tension• muscle spasms or tics• stomach ache,
headache, dizziness, eye strain
• problems concentrating• digestive problems like
nausea, constipation, or diarrhea
• insomnia or sleeping too much
• skin breakouts• weight loss or gain• cold sweats
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Psychological or Emotional Symptoms
• being tired• mind wondering• anger and irritability• anxiety and worry• impatience• rushed speech• confusion• relationship problems• memory loss• feeling overwhelmed
• moodiness• short temper and
agitation• feelings of burnout and
depression• feelings of isolation• numbness and lack of
interest in life• guilt and shame or a
sense of failure
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Behavioral Symptoms
• exaggerating normal behavior
• withdrawing
• working harder
• changes in diet
• blaming
• having fights
• pretending that nothing is wrong
• Restlessness or fidgeting
• angry outbursts
• crying
• risky or careless behaviors
• sharing fewer satisfactions with family and friends
• having other family members with stress problems
• having fewer stress-free conversations with family and friends
• being over-watchful or overly concerned about safety
• staring into space (the “thousand-yard stare”)
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Thought Processing Symptoms
• problems concentrating• confusion• having problems in
making decisions or processing information
• memory loss• having a hard time
telling what is real• re-experiencing events
or flashbacks
• troubling memories or nightmares
• loss of trust• hallucinations or
delusions
• “This is horrible or unbearable.”
• “I’m not good enough.” • “I’m going to go crazy.”
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Combat Stress
Combat stress is….
The expected and predictable emotional, intellectual, physical, and/or behavioral reactions of Service Members who have been exposed to stressful events in war or military operations other than war.
A few symptoms are…
• Problems concentrating• Troubling memories or
nightmares• Agitation and intense anger
or irritability• Angry outbursts • Risky or careless
behaviors, such as increased smoking, drug or alcohol
• Problems sleeping• Pounding heart and
sweating; cold sweats
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Strategies to Reduce Stress…
• Recognize and manage what is within your control • Make a list of the things that cause you stress and simply
avoid them next time• Tolerate and understand uncertainty• Stop over scheduling or commitments• Focus on the present, all else in an illusion• Stop trying to be perfect• Don’t get caught in the vicious circle of stress• Stop constantly thinking about your problems• Be optimistic and believe in yourself
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Stress Busting Strategies
Journal about your stress and worry. Limit worry to a specific time of day. Postpone worry when you are busy. Tolerate and understand uncertainty. Focus on the present, all else is illusion. Do a physical activity. Talk to a friend. Slow down your breathing. Relax your body.
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
The Path Starts Here
How to Manage Your Stress …
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Cascade of Responses
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Stress Technique:
Relaxation Breathing
Feelings come and go like clouds in the windy sky. Conscious breathing is my anchor.
Thich Nhat Hanh
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Relaxation Breathing Steps
1. Sit or lie down shoulders straight.
2. Relax the stomach.
3. Breathe in through the nose (See your stomach rise).
4. Breathe out through the nose (See your stomach fall).
5. Pause for a moment.
6. Continue 15 – 20 minutes.
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Relaxation Response
Simplest technique to calm the body.
1. Choose a focus word, (e.g., “peace”, “relax”, “it’s OK”).
2. Sit quietly in a comfortable position.
3. Close your eyes.
4. Relax muscles.
5. Breathe slowly, naturally,
and repeat focus word
6. Continue 10-20 minutes.
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Learn to De-stress…
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1. Find a strategy for managing stress that works for you.
2. Don’t let others stress you; reject stress generating thoughts.
3. Stop expecting so much of yourself.
4. Let “good enough” suffice.
5. Take it one day at a time.
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Review of Key Points
1. Stress is both real and subjective.
2. It has real impacts on bodily systems.
3. You can relax the body using a stress management technique like diaphragmatic breathing.
4. There are many free useful resources for stress management.
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YRRP Website for Handouts:Address Your Stresshttp://www.yellowribbon.mil/event-support
De-Stress from Deployment: Handling Stress after Deployment MAR 201334
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
De-stress from Deployment: Handling Stress after Deployment
Facilitator’s Name: Leslie RobinsonDate:July, 2014
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