De-stress from Deployment: Handling Stress after Deployment
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013 De-stress from Deployment: Handling Stress after Deployment Facilitator’s Name Date 1
description
De-stress from Deployment: Handling Stress after Deployment. Facilitator’s Name Date. "I try to take one day at a time, but sometimes several days attack me at once." Jennifer Yane , Artist. Objectives. Define stress and stressors. Identify stressors and recognize symptoms of stress. - PowerPoint PPT Presentation
Transcript of De-stress from Deployment: Handling Stress after Deployment
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
De-stress from Deployment: Handling Stress after Deployment
Facilitator’s NameDate 1
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
"I try to take one day at a time, but sometimes several days attack me at once."
Jennifer Yane, Artist
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Objectives
• Define stress and stressors.• Identify stressors and recognize symptoms
of stress.• Discuss importance of utilizing stress
management techniques.
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Stress is the psychological, physical, and emotional response we have when life challenges seem greater than our ability to handle them.
Stress and Stressors Defined
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Stressors are the real or perceived demands that disrupt our balance.
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Categories of Stress Symptoms
• Physical• Psychological or emotional• Behavioral• Thought processing
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Physical Symptoms
• increased heart rate• elevated blood pressure• increased respiration• muscle tension• muscle spasms or tics• stomach ache,
headache, dizziness, eye strain
• problems concentrating• digestive problems like
nausea, constipation, or diarrhea
• insomnia or sleeping too much
• skin breakouts• weight loss or gain• cold sweats
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Psychological or Emotional Symptoms
• being tired• mind wondering• anger and irritability• anxiety and worry• impatience• rushed speech• confusion• relationship problems• memory loss• feeling overwhelmed
• moodiness• short temper and
agitation• feelings of burnout and
depression• feelings of isolation• numbness and lack of
interest in life• guilt and shame or a
sense of failure
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Behavioral Symptoms
• exaggerating normal behavior • withdrawing • working harder• changes in diet • blaming • having fights • pretending that nothing is
wrong • Restlessness or fidgeting• angry outbursts• crying
• risky or careless behaviors• sharing fewer satisfactions
with family and friends• having other family members
with stress problems• having fewer stress-free
conversations with family and friends
• being over-watchful or overly concerned about safety
• staring into space (the “thousand-yard stare”)
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Thought Processing Symptoms
• problems concentrating• confusion• having problems in
making decisions or processing information
• memory loss• having a hard time
telling what is real• re-experiencing events
or flashbacks
• troubling memories or nightmares
• loss of trust• hallucinations or
delusions
• “This is horrible or unbearable.”
• “I’m not good enough.” • “I’m going to go crazy.”
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Combat Stress
Combat stress is….The expected and predictable emotional, intellectual, physical, and/or behavioral reactions of Service Members who have been exposed to stressful events in war or military operations other than war.
A few symptoms are…• Problems concentrating• Troubling memories or
nightmares• Agitation and intense anger
or irritability• Angry outbursts • Risky or careless
behaviors, such as increased smoking, drug or alcohol
• Problems sleeping• Pounding heart and
sweating; cold sweats
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
The Path Starts Here
How to Manage Your Stress …
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Strategies to Reduce Stress…
• Recognize and manage what is within your control • Make a list of the things that cause you stress and simply
avoid them next time• Tolerate and understand uncertainty• Stop over scheduling or commitments• Focus on the present, all else in an illusion• Stop trying to be perfect• Don’t get caught in the vicious circle of stress• Stop constantly thinking about your problems• Be optimistic and believe in yourself
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Plan to De-stress…
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• Do you get enough sleep? If not, what will you do to change this?
• How is your diet? Healthy? Full of junk food?Are you drinking water?
• How are you maintaining positive thoughts? • What are you doing to best manage your time?• Are you being realistic in your expectations of self and
others?• What are your emotional outlets?• Do you have time for YOU?
• What are you fun/pleasurable activities? How do you relax daily? Are you exercising? What are some relaxation or meditation exercises you can try?
YRRP Website for Handouts:
De-Stress from Deployment…
http://www.yellowribbon.mil/event-support
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Relaxation Response
Simplest technique to calm the body.
1. Choose a focus word, (e.g., “peace”, “relax”, “it’s OK”).
2. Sit quietly in a comfortable position.
3. Close your eyes.
4. Relax muscles.
5. Breathe slowly, naturally, and repeat focus word
6. Continue 10-20 minutes.
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Learn to De-stress…
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1. Find a strategy for managing stress that works for you.
2. Don’t let others stress you; reject stress generating thoughts.
3. Stop expecting so much of yourself.
4. Let “good enough” suffice.
5. Take it one day at a time.
De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Dolphin Stress Test
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
Objectives
• Define stress and stressors.• Identify stressors and recognize symptoms
of stress.• Discuss importance of utilizing stress
management techniques.
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De-Stress from Deployment: Handling Stress after Deployment MAR 2013
De-stress from Deployment: Handling Stress after Deployment
Facilitator’s NameDate 18
