Cpl. Ted Smith Liberty County Sheriff’s Office Stress Management Cpl. Ted Smith Liberty County Sheriff’s Office
Stress Management (is this You?)
What is stress? Stress is your mind and body’s response or reaction to a real or imagined threat, event, or change. The threat, event, or change are commonly called stressors. Stressors can be internal (thoughts, belief’s, attitudes, or external loss, tragedy, or change.)
Levels of stress
EUStress Eustress or positive stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.
distress Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively to the stressors.
Stages of Stress
Alarm Stage As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.
EXAMPLES of alarm stage Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of adrenal genes which produce an adrenal rush.
RESISTANCE STAGE During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.
EXAMPLES of Resistance stage Behavior indicators include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue. Cognitive Indicators include: poor problem solving, confusion, nightmares, hypervigilance.
RESISTANCE STAGE MORE EXAMPLES Emotional indicators include: tearfulness, fear, anxiety, panic, guilt, agitation, depression, overwhelmed.
EXHAUSTION STAGE During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.
Examples of exhaustion stage Digestive disorders Withdrawal Headaches Tension insomnia loss of temper
I’m out of control! Things not helpful Take it out on family and friends Excuses, blame, finger pointing Excessive alcohol/tobacco/eating Should have, would have, could have Hibernate Dwell on the Negative
I’M IN CONTROL - DISTRESS RELIEF STRATEGIES Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries. Most worries are either passed on to us by another or conjured up in our imagination. GET PHYSICAL 1. Relax neck and shoulders 2. Take a stretch 3. Get a massage 4. Exercise
I’M IN CONTROL - DISTRESS RELIEF STRATEGIES GET MENTAL 5. Count to 10 6. Control your thoughts 7. Fantasize 8. Congratulate yourself 9. Ignore the problem if appropriate, after evaluation 10. Perform self maintenance 11. Talk to a counselor
I’M IN CONTROL - DISTRESS RELIEF STRATEGIES GET SPIRITUAL 12. Meditate 13. Pray 14. Remember your purpose
I’M IN CONTROL - DISTRESS RELIEF STRATEGIES USE YOUR BODY AND MIND TOGETHER 15. Take a break 16. Get hug therapy 17. Try progressive relaxation 18. Try yoga 19. Try aroma therapy 20. Laugh
I’M IN CONTROL - DISTRESS RELIEF STRATEGIES DEVELOP NEW SKILLS 21. Prioritize daily tasks 22. Learn something 23. Practice a hobby
Grumpy Bear is now Happy bear
MORE STRATEGIES “What is Stress” Web Site. http//www.teachhealth.com International Critical Incident Stress Foundation https://icisf.org/ “Stress Relievers” Web Site. http//www.residentassistant.com “The Massage Book” by George Downing (1998) Random House “Aromatherapy” Web Site. http//www/aromaweb.com/articles/wharoma.as “Yoga” Web Site. http//www.artofliving.org
Questions?