STRESS RISK FACTORS

- Stress exhaustion and the debilitating effects of stress are usually the result of a high-risk life-style, lived month after month, year after year. (Sound familiar?!)

It is the long term drain, unmanaged, that wears us out. Not one bad month or even a bad year.

There are ten risk factors which increase your chance of stress exhaustion:

1)Negative Perception Habits: Always looking at the gloomy side; getting up on “the wrong side of the bed” day after day.

2)Family Pressures: These come in many forms and shapes. None of us in families escape their pressures, although sometimes they are more extreme than other times.

3)Environmental demands: Such as military life! These are usually stressors beyond our control, such as: poor job satisfaction, lack of control over our work (kind of/amount/hours, etc.).

4)Work problems: Conflict with co-workers, boring or tedious work, too much pressure, lack of training to do job well, unappreciative superiors. You know the rest!

5)Helper Mentality: Chaplains know this as the “savior complex!” It is in trying to respond to everyone else’s needs all of the time. As admirable as this may be, it is also very draining, and points to a “needy” personality type!

6)Responsibility without authority, resources, or gratitude: We all feel this from time to time. Lack of empowerment, not enough time to do the job; no “Bravo Zulu’s” in sight after a job well done; no reasonable rewards, etc., etc.

7)Negative coping patterns: Faulty stress valves, i.e.: alcohol/drug usage, overeating, over-sleeping, pouting, temper tantrums, blaming.

8)Personal tragedy: Trauma and major life changes such as: divorce, death of loved one, a move (PCS) from a secure and well-known and liked place, deployment with unresolved issues prior to leaving.

9)Broken compass syndrome: No purpose, no goals, conflicting values, confused beliefs, lack of loyalty, and just generally not being in touch with what is important to us as individuals and an organization (family/church/temple/team/ command/Navy/Marines).

10)Undeveloped stress management skills: Relying on the same style of coping for every problem. No creative problem solving. Not learning from past mistakes or failures.

STRESS AND ANGER MANAGEMENT TECHNIQUES

1)Get enough rest! 2)Get enough physical exercise! 3)Eat well, trying to avoid excesses of alcohol, fatty foods, sugars, and caffeine.

5)Accept things and situations that cannot be changed: “God, 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!”

6)Learn to relax and enjoy the present moment “right here, right now!” 7)Learn to delegate. 8)Break routines that are unsuccessful; make routines that are!

9)Use relaxation methods and techniques wherever you are. These can be: reading, talking with friends/mentors, prayer and/or meditation, writing letters to loved ones, taking a walk by yourself for several minutes.

10)Keep a stress and/or anger log for two weeks if you feel unusually “stressed-out” or angry. What consistently makes you “stressed-out” or angry?”

11)Allow yourself some degree of stress and anger. It is normal. It becomes a problem when it becomes all consuming and unmanageable.

12)Reward yourself when you handle a tough situation well. Remember how you did it, and try to make this a new way of life! 13) Talk to trusted friends about what is going on with you.

14) Do not expect perfection from yourself or others!!!!!!!!!!! 15) Learn to know yourself: your triggers for stress and anger and your body’s physiological response to stress!

Life is a journey of learning about ourselves and others. Celebrate it with grace and a sense of humor. Living “one day at a time” really does work when coupled with short- term, intermediate, and long-term goals and planning.

16) When all else fails, and stress or anger are out of control, seek professional help from your chaplain, medical departments, or the Personal Services counselors!