1. Understanding and Managing Stress
Kevin Simmons
Workplace Wellbeing
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2. Mindfulness in Everyday Life
Mindfulness is about being present and aware and involves noticing what is happening in the moment, using the 5 senses and not being judgmental of what is present. It is the opposite from being on auto-pilot.
Mindfulness Eating Exercise
Other mindful everyday activities include mindful showers, washing up, walking, gardening etc

3. CONFIDENTIALITY You may know each other in different contexts
Information may be personal as well as work based.
Respect for each other and sensitivity about information.
You have a choice what to share

4. Us not Them
The NHS and medical training can be challenging at times and these pressures can feel very real
The focus of this workshop is to look at how these pressures impact on us personally and whether there is anything we can do to help ourselves manage better
We need to look after ourselves to look after others

5. STRESS – some definitions
Stress is “ A negative and unpleasant condition which may be experienced when a person perceives that they are unable to meet the demands and pressures that are put upon them and which may be associated with a range of ill health effects both physiological and psychological”
“Stress is the reaction people have to excessive pressure or other types of demand placed upon them”

6. Where do you notice stress in your body?
Stress in the Body
Where do you notice stress in your body?

8. What happens to your body when you are stressed?
Stress is a type of alarm reaction, involving heightened mental and bodily states - it is both a psychological and a physiological response to the environment. Your brain produces a stress reaction when you are in a situation that is physically or mentally demanding. Energy is diverted away from the digestive system to muscles for action.
Stress is normal. Some stress is good for you - it keeps you alert and protects you in times of danger or when you need to act or think quickly. Physical training to keep fit places stress on your body, but that stress has a beneficial effect (provided you don't overdo it!).
Feeling a bit stressed about certain situations is normal - it may help you focus. Prolonged and unwanted stress, however, may lead to mental and physical health problems.
Your brain is on the look out for anything that threatens to upset its equilibrium - if there are serious 'stressors' around, it triggers off an 'alarm reaction'. Stress hormones and the action of the sympathetic nervous system prepare your body for vigorous muscular activity.

9. Stress Curve

10. Long term effects Stress & Anxiety
Typical anxiety responses:
Sweaty palms; muscle tension; racing heart
Overestimation of Danger
Underestimating your ability to cope
Underestimating the help available

11. Long term effects: low mood
Health effects - loss of energy, or aches, pains, or digestive problems
Effects on daily life – Loss of interest in pleasurable activities; loss of appetite/ overeating, problems with concentration, memory or making decisions; distance/arguments in relationships.
Feeling empty, hopeless, desperate, worried, helpless, worthless, guilty, irritable, hurt, or restless.
Thoughts: Negative, All or nothing, over-generalisation, negatively filtering, discounting positives, jumping to conclusions, magnification or minimisation, emotional reasoning, rules/ shoulds/ oughts, labelling; blaming; suicidal thoughts.

12. Indicators of Stress and Coping Strategies
Stress Indicators
E.g. Doing too much, acting impulsively, headaches, aching body, irritability, sleep problems, poor memory and concentration.
Unhelpful Strategies (depleting activities)
Think about things that drain or deplete you or make things worse in the long-run.
Helpful Strategies (nourishing activities)
Consider 5 ways to wellbeing: (Relating; be present; learning; giving; exercise)
E.g. Eating/drinking too much, working late, not taking breaks, working harder, mindless TV, Googling/Fb
E.g. Listening to music, having a drink with friends, having a bath, playing with children or pets; gardening, being outdoors
Coping Style
Alternative
Perfectionist
It’s good enough
Avoidance
Take one small step
People pleasing
Say ‘no’
Soldering on
Ask for help

13. Indicators of Stress and Coping Strategies
Stress Indicators
E.g. Doing too much, acting impulsively, headaches, aching body, irritability, sleep problems, poor memory and concentration.
Unhelpful Strategies (depleting activities)
Think about things that drain or deplete you or make things worse in the long-run.
Helpful Strategies (nourishing activities)
Consider 5 ways to wellbeing: (Relating; be present; learning; giving; exercise)
E.g. Eating/drinking too much, working late, not taking breaks, working harder, mindless TV, Googling/Fb
E.g. Listening to music, having a drink with friends, having a bath, playing with children or pets; gardening, being outdoors

14. Domains of Stress
Think about the different domains of your life and the stresses they cause and how much control you have over them:
Personal level
Service level
Trust/National level
Changing what I can and accepting what I can’t
What are thinking or feeling that you would like to be different?
What are the things in my life and work I cannot change?
What things in my life I would really like to be different and I can do something about?

15. TIME CHART
Draw a pie chart of your life as it is

16. And As you would like it to be
Creative juggling
Get in pairs to help each other with ideas.

17. End thoughts
Have you any new ideas about stress and how look after yourself differently?
What is the one thing you are going to do differently
At work
At home

18. Workplace Wellbeing
Staff counselling and consultation service open to all Junior Doctors in South Yorkshire
Work and personal issues
Confidential, independent of PGDO
Accredited, experienced psychological therapists offering evidence based interventions
Free, early and late times, flexible, telephone and face to face appointments available
Short term (6-8 sessions)
Couples, group facilitation also available
Self-referral by telephoning or ing