and Substance Abuse Stress is inevitable… It is the body’s reaction to protect itself from emotional, physical pressures, and in extreme circumstances…from danger

STRESS STRESS FACTS 80 % of health-care expenses is spent on stress-related disorders 1 in 10 Americans suffer from anxiety disorders. In 1998, 46 % of American population report feeling highly stressed. Ten million Americans see a psychiatrist for stress-related issues each year. One-third of the population make Stress Management a New Year’s Resolution each year.

Body’s Response to Stress Fight  Blood pressure rises  Tightening of muscles.  Changes in blood flow/circulation.  Breathing becomes more rapid.  Increased heart rate. Flight Stress hormones are released. Increased perspiration. Imbalances in normal hormone levels.

Body’s Response to Stress Stress activates adaptive responses. It heightens memory. This is why people remember stressful events more clearly. Mild stress causes changes that are useful. Stress can actually heighten our ability to focus and increase our capacity to react. After a stress reaction, the body repairs itself. When chronic stress exists, there is no time for the body to repair and damage results.

STRESS RESPONSE STRESS AND PERFORMANCE

Stress Factors Lifestyle and Work Lifestyle and Work Too much or too little Time pressure and deadlines Lack of clear plans and goals Inability to complete assignments/projects Family changes Frustration/boredom with current roles Disruptions to Plans Health and Nutrition Health and Nutrition  Stress eating  Using/Increasing Caffeine  Smoking  Increasing Alcohol  Lack of Exercise  Lack of Relaxation  Lack of Sleep  No FUN!!

Stress Factors  Environmental  Noise  Insufficient working and living space  Pollution  Crowding and invasion of personal space  Lack of light  Poorly organized or run down environment Stress-Building Beliefs Stress-Building Beliefs  Do you feel a constant pressure to achieve?  Do you criticize yourself when you are not perfect?  Do you give up pleasure/relaxation in order to get more done?  Do you feel you have not done enough no matter how hard you try?

Stress Responses Physiological Sleep Deprivation Heart palpitations Tightness of chest Butterflies in stomach Dry Mouth/Dehydration Fatigue Sweaty all Over Muscle Aches Impaired Immune System Cognitive Information: Too much/too little Unpredictability Indecisiveness Hard Choices VS No Choices Feeling Trapped

Stress Responses Emotional Panic!!!! Out of control Rejected Keyed up/on Edge Isolated/Lonely Criticized Afraid Feelings of Doom/Gloom Angry DEPRESSED Chronic Stress

Body’s Response to Stress Chronic stress causes physical illness….colds, stomach problems, headache, lack of concentration, chronic fatigue, depression. Extreme stress can lead to the anxiety disorder of post traumatic stress disorder. PTSD can occur in people of any age, including children and adolescents. Symptoms of PTSD can include: insomnia, irritability, exaggerated startle response, re-occurring thoughts about the incident

Risk Factors for Too Much Stress Away from support system (family, friends, community) Inconsistent work responsibilities and schedules Feeling of lack of control over personal and work environment Inconsistent or not enough sleep Lack of leisure/relaxation time Perceived stressful work/living environment Boredom, lack of challenge

Stress and Drug Abuse Stressful events may increase the use of alcohol and other drugs (the 1995 DOD health survey reports that military members site “stress” as the reason for drinking). Stress is one of the major factors known to cause relapse to smoking, even after a long period of non-smoking. Children exposed to severe stress are more vulnerable to future drug use. Of individuals with substance abuse problems, up to 60 % meet the criteria for post traumatic stress.

25% of military personnel use alcohol and cigarettes as a coping mechanism for dealing with stress

Stress and Substance Use Among Military Women and Men Military men experiencing high workplace stress were more likely than those experiencing low stress to be heavy alcohol users, illicit drug users, and tobacco users. For women, high levels of stress at work and home did not affect alcohol and other drug use. For stressors related to being a woman in the military, illicit drug use and tobacco use increased.

Stress and Drug Abuse Alcohol is a depressant drug. It interrupts sleep. It inhibits the body’s ability to handle the physical responses to stress. It dehydrates. It prevents development of healthy coping habits.

Drinking Safely U.S. Department of Health and Human Services recommends that for those who CAN safely drink not drink more than: 1 drink a day for women 2 drinks a day for men  1 drink per hour Standard Drink: 12 oz of beer, 5 oz of wine, 1.5 ounces of liquor. These all contain the same amount of alcohol…your brain cannot tell the difference between a beer and a shot

Factors that Increase Impairment BODY SIZE As a rule, a small person experiences greater impairment from a given amount of alcohol than a large person. Also, because degree of impairment is related to total body fluid

Factors that Increase Impairment GENDER Women are typically more impaired from the same amount of alcohol then men of the same size. Women have more body fat and less blood. STOMACH CONTENT Drinking alcohol with an empty stomach causes greater impairment

Factors that Increase Impairment ILLNESS OR TIREDNESS Someone who is tired, sick, or just getting well experiences greater impairment from alcohol. Fatigue adds greatly to increased risk, especially for shift workers. OTHER DRUGS This refers to all drugs, legal and illicit. Drinking alcohol while taking any drug can intensify or weaken the effect of the drug. It can also intensify the effect of the alcohol. It is dangerous & can be fatal.

Dealing with Stress Be aware of the physical and emotional symptoms Counteract chronic and severe stress with good eating habits, more sleep, choosing healthy activities that promote fun and relaxation Take charge of what you can Talk it out

Stress Serenity Prayer Grant me the serenity to accept the things I cannot change, the courage to change the things I can… and the wisdom to know the difference.

For More Information and Assistance Visit your Army Substance Abuse Program Vicenza ASAP Bldg 138 L, 2nd Floor