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Presented by: David Delvaux �Clarion Psychiatric Center

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Coping With Stress, Anxiety and using self Care

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What we will learn

What is Stress and how it affects us

What are protective system does

What can trigger anxiety during this time with activity

Evidence based ways to deal with feeling of anxiety

2 parts to negative feelings and how to deal with them

Building resilience and coping with Social Distancing

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What Is Stress?

STRESS: THE FEELING OF BEING OVERWHELMED OR UNABLE TO COPE WITH MENTAL OR EMOTIONAL PRESSURE

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What does stress look like?

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7 Types of Stress

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Emotional Symptoms of Stress

Becoming easily frustrated, agitated, or moody

Feeling overwhelmed

Having difficulty relaxing and easing your mind

Low self-esteem and depression

Avoiding others

Change in eating habits

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Physical Symptoms of Stress

Low energy

Headaches

Upset stomach

Chest pain and rapid heartbeat

Insomnia

Nervousness and shaking

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Cognitive Symptoms of Stress

Constant worrying

Racing thoughts

Inability to focus

Poor judgment

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Behavioral Symptoms of Stress

Procrastinating

Eating too much or too little

Increased use of alcohol, drugs, or cigarettes

Exhibiting more nervous behaviors (nail biting, fidgeting, pacing)

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True or False

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Stress True/False Quiz

All people react to stressful events in the same way.

Answer: False. (Different people have different triggers and reactions).

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Stress True/False Quiz

Long-term or chronic stress can be harmful to your physical health.

Answer: True. (It is linked to heart disease, high blood pressure, and immune system issues).

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Stress True/False Quiz

You cannot control your level of stress.

Answer: False. (While you cannot control all events, you can manage your reaction to them).

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Stress True/False Quiz

Signs of stress should be managed early.

Answer: True. (Early management prevents burnout and health issues).

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Stress True/False Quiz

Drinking alcohol or Drug use is a healthy way to manage stress.

Answer: False. (Alcohol can worsen anxiety and interfere with sleep).

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Stress True/False Quiz

75% to 90% of all medical office visits are for stress-related ailments.

Answer: True. (Stress is a major contributor to illnesses).

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Stress True/False Quiz

Only negative events cause stress.

Answer: False. (Major life changes, even positive ones like a wedding or new job, can cause stress). 

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ANXIETY

Anxiety and Stress would love for you to do nothing but play and replay past or future worst-case scenarios. The truth is, you probably don’t feel any better after worrying and it isn’t an effective way to control what is happening or doesn’t happen in your life

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Protective System�

  • Predictable
  • Certainty
  • In Control

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Risk Stress continuum

Normal developmental Stress

Situational Stress

TRAUMATIC STRESS

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The “Fight or Flight” Response

  • When situations seem threatening to us, our bodies react quickly to supply protection by preparing to take action. This physiological reaction is known as the "fight or flight" response.
    • The physiological response to a stressor is known as reactivity
    • Physiological responses can accumulate and result in long-term wear on the body

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Normal part of the brain with No stress

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Brain under server trauma or stress

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State of the brain that feels numb/Flat

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A Trigger to trauma

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Activity #1 Anxiety Triggers

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Anxiety Triggers  �

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Is there anything that you’ve noticed triggers anxiety in you, making you feel worse?   

What could you do to manage these triggers What Are some ways you can deal with these triggers   

  

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Watching the News

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Driving on Interstate 80

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ANXIETY!!!!

When You Are Anxious How Does That Make You Feel?

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What Can I do To help decrease My Stress & Anxiety

Box Breathing

Coming Back to the Present

Gratitude

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Box Breathing

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Coming Back to the Present��5-4-3-2-1 Grounding Exercise

5 THINGS I CAN SEE WITH MY EYES

4 THINGS I CAN I CAN FEEL

3 THINGS YOU CAN HEAR

2 THINGS YOU CAN SMELL

1 THING YOU CAN TASTE

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Feel More In Control  

  • In what way is your current situation a choice? Is there a way you can shift from victim to “hero”? Write a paragraph about it.  

  

     

       

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Feel More In Control  

  • In what way is your current situation a choice? Is there a way you can shift from victim to “hero”? Write a paragraph about it.  

  

     

       

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Feel More In Control  

  • In what way is your current situation a choice? Is there a way you can shift from victim to “hero”? Write a paragraph about it.  

  

     

       

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Feel More In Control  

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Embrace Personal Accountability 

Take Responsibility: Acknowledge that while you cannot control every circumstance, you have total control over your response.

Stop Blaming: Shift focus away from blaming others or external forces for your situation.

Shift Perspective: View life as happening for you, not to you, turning setbacks into lessons.

Stop Complaining: Instead of focusing on problems, focus on finding solutions, even if they are small. 

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Reframe Your Personal Narrative

Rewrite Your Story: Actively identify moments where you can reframe your narrative from a passive victim to an active hero.

Set Small Goals: Achieve small, manageable wins to build confidence and momentum.

Stop Comparing: Focus on your own journey, as comparing yourself to others is a major component of the victim mindset. 

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Mindset and Emotional Management

Practice Gratitude: Actively acknowledge the positive aspects of your life to rewire your mind away from negativity.

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Practice Mindfulness: Use meditation to manage emotions, reduce fear, and gain perspective.

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Be Self-Compassionate: Acknowledge your feelings, but do not let them consume you, which allows for healing and moving forward. 

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Feel More In Control  

  • In what way is your current situation a choice? Is there a way you can shift from victim to “hero”? Write a paragraph about it.  

  

     

       

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Feel More Positive  

  • What are you grateful to have during this time? Try to get specific.  

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What Went Well & Why  �  �

What Went Well is an evidence-based Positive Psychology practiced designed to train your brain to think more on the positive side .  

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What Went Well & Why  �

  • What Went Well – drawing your attention to the positive trains your brain to focus more on the good in your life, calming the anxiety response by shifting focus from the negative to the positive  
  • The “Why” – considering why something happens either boosts your awareness of the good in your life (e.g. because she’s a great friend) or reminds you of your role in good things happening, increasing your sense of control (e.g. because I worked hard on that project)  

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How to Identify Unhelpful Thoughts

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Negative Feelings has two Parts

  • 1. Pain:
  • What Happened and how you feel about it
  • 2. Suffering
  • What you thinks it means about you and the future

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Pain of kids going to college

  • “ I am scared for them”
  • “ I feel Anxious”
  • “I feel Worried”
  • “ I am Sad”

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Suffering of kids going to college

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“ I am scared for them”

“ I feel Anxious”

I feel Worried”

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This Means:

Suffering

“ I won’t be able to cope”

“ We won't have any money”

“ What if they fail”

“ What if they aren’t safe”

“ What if they are peer pressured”

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Remember This!!!!

If you are Depressed

You are living in the PAST

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If you are ANXIOUS

You are living in the FUTURE

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If you are at PEACE

You are living in the PRESENT

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RAIN Activity

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Releasing Negative Thoughts  

Recognize  

Name the feeling.   

Ask: What am I feeling? What is going on in my body?  

Allow  

Allow the discomfort.  

Ask: Can I sit with this? Can I be present with what is coming up for me?  

Investigate  

Release judgement.   

Ask: What am I telling myself this means? Am I trying to predict the future?  

Nurture  

Remind yourself you’re not alone.  

Ask: Can I feel connected to others in a similar situation?  

   

  

   

  

   

  

   

   

   

  

  

  

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Evidence Based Coping

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So What Do I Do?

2 minutes

  • Breathe
  • Stretch
  • Daydream
  • Take your stress temperature
  • Laugh
  • Doodle
  • Acknowledge one of your accomplishments
  • Say no to a new responsibility
  • Compliment yourself
  • Look out the window
  • Spend time with your pet
  • Share a favorite joke

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5 minutes

  • Listen to music
  • Have a cleansing cry
  • Chat with a co-worker
  • Sing out loud
  • Jot down dreams
  • Step outside for fresh air
  • Enjoy a snack or make a cup of coffee/tea

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So What Do I Do?

10 minutes

  • Evaluate your day
  • Write in a journal
  • Call a friend
  • Meditate
  • Tidy your work area
  • Assess your self-care
  • Draw a picture
  • Dance
  • Listen to soothing sounds
  • Surf the web
  • Read a magazine

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30 minutes

  • Get a massage
  • Exercise
  • Eat lunch with a co-worker
  • Take a bubble bath
  • Read non-work related literature
  • Spend time in nature
  • Go shopping
  • Practice yoga
  • Watch your favorite television show

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Connecting with others

  • People who feel connected with others are happier, Healthier and even stronger
  • Tell me some names of places or events that will help you make more connections?

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Stay Positive

  • People who regularly focus on the positive in their lives are less upset by painful events
  • What are some of the positive experiences you have had in your life?

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Get Active

  • Research shows that being active can reduce depression and anxiety and help you sleep
  • What are some ways that you stay active?

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Get enough sleep

  • Not getting enough sleep can cause weight gain, accidents, memory loss and others.
  • What are some things you can do to ensure a good night sleep?

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Create Joy and Satisfaction

  • Positive emotions can boost your ability to bounce back from stress in your life
  • What are some of the hobbies in your life that bring you joy?

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Eat Well

  • Eating Healthy meals and eating regularly can boost energy and decrease your chances of getting sick
  • What are some healthy meals that you enjoy eating, or healthy snacks?

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Deal Better with hard Times

  • People who tackle hard times or get support in tough situations tend to feel less depressed
  • Who can you depend on in tough situations or what coping skills make you feel better

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Get professional Help If Needed

  • More than 80% of people who seek help with depression or anxiety and other mental health disorders improve
  • Where can you go in your community to get help?

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Questions or comments

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Clarion Psychiatric Center

David Delvaux

David.Delvaux@uhsinc.com

724-421-9422