Live Webinar: Stress Management With Florentine Loughney, Managing Director of F.L. Safety Training

Objective To raise awareness of the physical and mental impact that stress can have on our lives.

Definition of Stress “Stress is a particular relationship between the person and the environment that is appraised by the person as taxing or exceeding his or her resources and endangering his or her well being” (Lazarus)

The Negative Stress Cycle Automatic Thoughts Negative Physical Symptoms and/or Maladaptive Behaviour Negative Moods & Emotions (Psychological Symptoms)

Everyday Model of Stress Unpleasant situation; Uncomfortable state of mind; Unpleasant mixture of physical and psychological sensations.

Stressors What is a stressor? It can be any element or situation that makes demands on a person, which results in a conscious adaptation or adjustment. Not all stressors have negative consequences. External Stressors heat, cold, noise, job demands, conflict, etc. Internal Stressors sorrow, anger, anxiety, etc.

Stressor Outcomes Stress Outcomes Distress Eustress (Stress) (Good Stress) Distress (Stress)

Fight or Flight Threatening event Was critical to Primitive Man Prepares body for physical reaction to the threat Fight or Flee Was critical to Primitive Man Our challenges are different to Primitive Man

Physical Effects of Stress The brain stimulates the release of Adrenaline & Noradrenaline into the bloodstream…the impact is like a fire alarm going off….. and the body is aroused negatively.

Physical Effects of Stress on the Body Heart rate goes up Blood pressure rises Breathing rate increases Oxygen consumption rises Muscles become tense Changing brain wave patterns Our thoughts intensify Health sustaining activities are suspended

Negative Thinking Moods and emotions are created by our thoughts. When we are depressed and anxious we have negative thoughts. Negative thoughts may be: Distorted Irrational Exaggerated

Cognitive Behavioural Therapy Therapy which challenges the thoughts of the individual and teaches the person to think in a more rational and realistic way. Changing our mind map! Traffic Jam Recommended reading: “Mind Over Mood”

Maslow's Hierarchy of Needs1 1: https://www.simplypsychology.org/maslow.html

Palliative Coping (Good & Bad) Exercise Meditation Yoga Escapist drinking Recreational drugs

Life Events Death of a spouse Divorce Break up of a relationship Death of a close friend Moving house Loss of work Change in social activities Vacation Christmas

Case Histories Story of young man that took his own life and the “copy cat “ event that followed

Early Intervention Recognise the warning signs Ask the questions Remember – it’s OK not to feel OK and it’s certainly OK to say it!

Recognising Signs of Depression Lack of interest in life events Change of behaviour Social isolation Poor performance at work Lack of interest in physical appearance Poor sleeping habits Over indulgence in alcohol drugs or food Weight loss or weight gain Irritability

Causes of Depression Anxiety Social media Financial Envy Poor self image Under achievement Work overload Work underload Poor work / life balance Life event changes

What’s the Next Step? See your GP / doctor Medication Psychotherapy Counselling Courses in mindfulness and / or meditation (e.g. Oscailt)

Turn the Tide of Suicide Ireland has the 4th highest rate of suicide in Europe; those at greatest risk include: 25-34 year olds 45-54 year olds 3-times more likely in men than women

Tips for Positive Mental Health Mindfulness Meditation Exercise / physical fitness Maintain a healthy weight Good diet Have a good sleep pattern Talk to your friends and family Journal (e.g. write 5 things you are grateful for before you go to sleep and when you wake up).

Help Out There The Samaritans Aware Grow Console Pieta House Family friends and work colleagues

Tools Mindfulness Self compassion Meditation Taking time for yourself Doing nothing!!!

Thank You – Any Questions? Contact details for FL Safety Training Ltd. Name: Florentine Loughney Email: flo@flsafetytraining.ie Phone: 086 8179759 Webpage: http://www.flsafetytraining.ie/