Employee Assistance Program

STRESS AND ANXIETY

In this presentation we will examine:

• Stress vs. anxiety• Causes of anxiety• Resources

• Causes of stress • Types of stress• How we respond to stress• Coping mechanisms

What is Stress?

Stress is the human reaction to events in our environment.

Hans Selye, M.D., DSc, Ph.D., defined stress as:

The body’s nonspecific response to any demand placed on it, whether or not that

demand is pleasant.

Examples of Good Stress

Getting a good job

Going on your dream vacation

Getting engaged

Winning the lottery

Examples of Bad Stress or “Distress”

Constant worryingSerious illnesses

Threat of personal injury

Difficult or challenging work environment

Toxic or dysfunctional relationships

Loud noises or overwhelming sights

Financial issues

Negative thoughts/emotions

Four Types of StressGeneralCumulative

Acute TraumaticPost Traumatic

General Feelings of Stress

• Almost every individual experiences this kind of stress.

• This stress tends to resolve itself within one or two days.

• Intervention is seldom required.

Cumulative Stress• Stress has built up in your

body.

• Alleviation of symptoms becomes more difficult.

• Individuals may experience an increase in serious physical symptoms.

• There may be an increase of more serious mental anguish.

Acute Traumatic Stress• Is due to a critical or

traumatic incident.

• Produces considerable emotional/psychological distress.

• Is a normal human reaction to traumatic/abnormal events.

Post Traumatic Stress• Is a severe stress/distress disorder

produced by severe psychological trauma.

• Is created by unresolved trauma through a person’s lifetime.

• Produces lasting changes through a person’s lifetime.

How Does the Body Respond to Stress?

General Adaptation Syndrome

Alarm Reaction

General Adaptation SyndromeStage 1

Fight or Flight

The Fight or Flight response causes you to be ready for physical activity.

It decreases the effectiveness of the immune system which can make the individual more susceptible to illness.

Resistance

General Adaptation SyndromeStage 2

Body Repairs Damage and Adapts

If the stress continues, the body adapts to the stressors it is being exposed to.

For example: If the stressor is starvation, the individual experiences a reduced desire

for physical activity in order to conserve energy.

Exhaustion

General Adaptation SyndromeStage 3

Burn-out

Stress has persisted for a prolonged period of time.

The body’s resistance may be reduced or collapsed quickly.

Individuals who experience this type of long-term stress may have heart attacks, severe infections, or chronic illnesses.

Physical Signs of Stress

Short-term Physical Signs

• Increased blood pressure• Increased muscle tension• Increased heart rate• Breathing rate• Headaches• Dizziness, fainting• Fatigue• Diarrhea• Constipation• Indigestion

• Dry mouth and throat• Grinding teeth• Rash or acne

Long Term Physical Signs

• Insomnia• Changes in appetite• Frequent colds• Aches and pain• Susceptible to

illness• Feelings of chronic

fatigue

Behavioral Symptoms

• Talking too fast or loud • Twitching• Fiddling• Grinding teeth• Pacing• Over-reacting• Irrational• Irritable• Defensive• Hostile

How do Behavioral Stress SymptomsAffect Individuals?

• Reducing effectiveness• Making individuals more accident prone• Neglecting their personal appearance• Poor decision/judgement• Negative attitude• Forgetfulness • Increased absenteeism at work or school• Problems with concentration/attention span

What is Anxiety?

Anxiety is

• a persons specific reaction to stress; its origin is internal rather than external such as stress

• often characterized by a persistent feeling of apprehension or dread

• anxiety persists even after the concern has passed; unlike stress

Anxiety

In severe cases anxiety can escalate into an anxiety disorder, the most common

mental health issue in the United States.

Signs and symptoms of Anxiety:

• Feeling nervous, restless or tense• A sense of impending danger, panic or doom• Increased heart rate• Increased breathing (hyperventilation)• Sweating • Trembling• Feeling weak/tired• Trouble concentrating• Insomnia• Somatic issues such as gastrointestinal

problems

Conquer Stress and Anxiety

By engaging in your own health

Invest In Your Own Health

• Lower your intake of sodium• Lower your intake of refined sugars• Lower your caffeine intake

Take a look at your diet:

Invest In Your Own Health

• Fruits• Vegetables • Complex Carbohydrates• Lean Protein• Vitamins• Water

Add healthy choices to your diet such as:

Invest In Your Own Health

• At least 25 minutes per day, five times per week (Remember to obtain clearance from a Physician).

• Exercise releases endorphins (feel good brain neurotransmitters) that contribute to a feeling of wellness.

Exercise:

Invest In Your Own Health

• Talk about your thoughts/feelings with someone you trust.

• Organize your life, if appropriate.

• Delegate things, as needed.

• Keep your sense of humor.

• Fill your life with meaningful things.

• Find balance in what you do.

Make Behavioral Changes:

Invest In Your Own Health

• Take time to do things for yourself.

• Nurture yourself.

• Make relaxing a part of your daily routine.

• Learn and practice relaxation techniques such as Meditation, Yoga or Tai-chi.

Make Behavioral Changes:

Invest In Your Own Health

❑ Abstaining from the abuse/misuse of Alcohol, Drugs and Controlled Prescription Drugs

❑ Remember just because it is prescribed does not mean it cannot cause problems if abused.

Too many individuals look for an easy answer by using Drugs/Alcohol only to discover

that it may exacerbate stress in the long run.

Taking charge of your Behavioral Changes means:

Do-It-Yourself Techniques to Manage Stress

1. Deep Breathing:

• Sit up straight in a comfortable place and close your eyes. Take deep breaths in through your nose and out through your mouth.

• Slowly continue to repeat this process until all of the air has left your body and your lungs are only filled with clear air.

Do-It-Yourself Techniques to Manage Stress

2. The “Here and Now”: • Focus only on the single task before you at that very

moment. • Remove all background thoughts from your mind.• Forget about all the other tasks that you must do or

what you are planning for tomorrow.• Focus your full attention on the task at hand and

empty your mind of everything else. You will instantly feel less pressure and stress.

Do-It-Yourself Techniques to Manage Stress

3. Become In Tune With Your Body:

• With your eyes closed, imagine that your skin is tightly closed preventing all of the pent up pressure from escaping.

• You are now in perfect harmony and balance both inside and outside.

Do-It-Yourself Techniques to Manage Stress

4. Self Talk:

• Listening to your thoughts or “self talk”, is essential in managing stress.

• Negative self talk such as “this is terrible” or “I won’t get it done” can contribute to stress.

• Positive self talk such as ”this is not terrible, just a challenge” and “I will get it done as I always do” will decrease stress, help you focus and will make your thoughts work in your favor.

When to see a Doctor

Your worry is interfering with your work, relationships or other parts of your life

Your fear, worry or anxiety is upsetting to you and difficult to control

You feel depressed and have trouble with alcohol or drugs

You have other mental health concerns along with anxiety

The anxiety may be linked to a physical health issue

You have suicidal thoughts/behavior ---- if this is the case, seek emergency treatment immediately

Remember….

✔Accept that there are situations and events that youcannot control; however, you can control how you respondto these events.

✔Respond instead of react.

✔Be assertive; not aggressive.

✔Continue to learn and practice relaxation techniques.

“Its not stress that kills us, it is our reaction to it.”

Hans Selye

Resources

https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

https://www.nytimes.com/guides/well/how-to-meditate

https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi

Miami-Dade County Public Schools Employee Assistance Program (EAP)305-995-7111

Miami-Dade County Public Schools Wellway (Employee Wellness) http://riskmanagement.dadeschools.net/#!/rightColumn/1233

https://adaa.org/understanding-anxiety?gclid=EAIaIQobChMIq6Cb_MOO6wIVEI_ICh3-cwb4EAAYASAAEgK0NfD_BwE