When Change Happens A Workshop to Support TUSD Employees in Times of Change Megan McCormick, PhD, NCSP

When Change Happens  Change is an event that occurs when something passes from one state or phase to another; eg: moving from employed to un-employed  Self initiated/We control : –Change our minds, our clothes, our attitude, our hair color, career, spouse, friends, etc…. –Positive Stress = Eustress  External Factors/We don’t control: –Foreseen: Maturation, Graduation, Retirement, Death –Unforeseen: Accidents and Unexpected Losses –Negative Stress = Distress

When Change Happens PPPPhysiological Responses to Change –C–C–C–Central Nervous System (CNR) –P–P–P–Peripheral Nervous System –A–A–A–Autonomic Nervous System –T–T–T–The Role of Adreneline (Epinephrine) –T–T–T–The Role of Anxiety –T–T–T–The Role of Stress

Your Nervous System

Autonomic Nervous System

Physiology of Stress Response  Novel Stimulus Perceived  Message sent/become alert  Stimulus Perceived as Danger/Threat  Catacholamines stimulate neuroreceptor sites  Sympathetic Division of ANS Activated  Epinephrine (Adrenaline) Released  Ready for Action  Fight or Flight

Physiology of Stress Response  Physiological Responses  Acceleration of heart and lung action  Paling or flushing  Digestion slows or stops  Blood vessels constrict  Liberation of nutrients for muscular action  Pupils dilate  Auditory Exclusion (loss of hearing)  Tunnel Vision (loss of peripheral vision)  Acceleration of instantaneous reflexes

Negative Effects of Stress in Modern Humans   Continuous release of epinephrine also releases norepinephrine and cortisol   Suppresses immune response/system   Suppresses digestion   Uses up nutrients   Addictive   Increases heart rate   Elevates blood sugar   Disrupts homeostasis   Interrupts the Parasympathetic Nervous System from functioning and returning to homeostasis

Psychological/Behavioral Responses to Stress  Women  Increased blood flow to Limbic System  Nurturing Response  Withdrawal  Freeze  Avoidance  Sad  Depression  Anxiety  Overall more resilient  Men  Increased blood flow to left orbitofrontal cortex “fight or flight”  Aggression  Easily frustrated  Anger  Outbursts  Rage  Impulsivity  Action/Activity  Self medication

When the Stressor is a Loss WWWWhen the Loss is Your Job LLLLosses are never in isolation and job loss sets off a domino effect of changes/losses/stressors IIIIdentity IIIIncome CCCColleagues/Social Structure and Support CCCCareer track PPPPlans HHHHome/City/Community DDDDreams SSSSense of Security IIIInvestments HHHHealth Care HHHHope

Dealing With a Loss  The Process of Loss and Stages of Grieving  Kubler-Ross Model  Denial: “I’m good/fine” or “This isn’t happening”  Anger: “Who’s to blame” or “Why me” or “Not fair”  Bargaining: “OK, what if I teach Special Ed/Math?”  Depression: “What’s the use?”  Acceptance: “This is OK/New Chapter”

Dealing With a Loss  Stages of Bereavement  Shock and Numbness –Problems with processing  Yearning and Searching –Denial or minimizing the impact of the loss. Frustration and disappointment as reality sinks in  Disorganization and Despair –Sadness, depression, feelings of being overwhelmed  Reorganization –Getting into cognitive restructuring and action.

The Role of Emotions  Why Emotions Are Our Friends  Hardwired for Survival  Let us know something is wrong  Thoughts trigger them  If we manage thoughts and emotions we activate our parasympathetic nervous system  We can manage thoughts better than emotions

Managing Thoughts and Emotions SSSSedona Method OOOOption Institute FFFFocusing YYYYoga MMMMeditation PPPPhysical Activity TTTTherapy VVVVisualization MMMMedication

Sedona Method BBBBased on awareness, acceptance and release of thoughts/emotions Steps Focus on feeling Ask: Could I accept or welcome this feeling? Ask: Am I willing to let it go? Ask: Would I let it go” Ask: When? Repeat until feeling is neutralized

Managing Emotions  What’s Usual/Expected  Anger/Frustration  Sadness  Anxiety  Low Energy  Impairment in Judgment

Managing Emotions/Behaviors  Warning Signs  Isolation  Loss of interest in your faves  Feelings of overwhelm/helplessness/hopelessness  Self Destructive Acting Out  Substance Abuse  Angry outbursts  Self Injury  Eating Disorder Behavior  Suicidal/Homicidal Ideation

COPING CCCCreate Your Mind Plan PPPPut things in Context MMMManage the Emotions DDDDo Inner Work/Personal Growth Work MMMManage Stress GGGGet Social Support and Professional Support

COPING  Create Your Body Plan  Daily Routine  Exercise  Diet  Keep moving/clean things out

COPING  Create Your Life Plan  Get clear on what you want  Research  Explore  Play  Dream  Action Plans

Resources  Health America  Oaks Employee Assistance Program  AZ Mental Health Corp  Option Institute  Sedona Method  When Bad Things Happen to Good People: Harold Kushner  When Things Fall Apart: Pema Chodron  The Power of Focusing: Ann Weiser Cornell, PhD  Peace is Every Step: Thich Nhat Hanh  Chicken Soup for the Soul: Jack Canfield  A Grief Observed: C.S. Lewis  Who Moved My Cheese: Spencer Johnson, M.D.

References  Myers, David (2009) Psychology: Ninth Edition  How Men and Women Cope Differently with Stress Traced to Genetic Differences  Neuroscientists Find that Men and Women Respond Differently to Stress