Joanne McLain PhD Awareness The first step toward making any kind of change including lowering your stress level Awareness is paying attention to what is going on internally and externally without judging or analyzing ID: 628137
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Slide1
Relaxation for the Real World
Joanne McLain, PhDSlide2
Awareness
The first step toward making any kind of change,
including lowering your stress level.
Awareness is paying attention to what is going on internally and externally without judging or analyzing.
Tripod of Reflection:
Observation
Objectivity
Openness
(Mindsight)Slide3
Breathing Check-ins and Other FundamentalsSlide4
The Relaxation Response
Exercise:
Close your eyes
Become aware of your breathing
Consciously relax your muscles
Focus on a word or phrase that is meaningful and feels good to you
Hear the word as you exhale
Let intruding thoughts pass by
Method developed by Herbert Benson
www.bensonhenryinstitute.orgSlide5
50 common signs and symptoms of stress
1. Frequent headaches, jaw clenching or pain
2. Gritting, grinding teeth
3. Stuttering or stammering
4. Tremors, trembling of lips, hands
5. Neck ache, back pain, muscle spasms
6. Light headedness, faintness, dizziness7. Ringing, buzzing or “popping sounds8. Frequent blushing, sweating9. Cold or sweaty hands, feet
10. Dry mouth, problems swallowing
11. Frequent colds, infections, herpes sores
12. Rashes, itching, hives, “goose bumps”
13. Unexplained or frequent “allergy” attacks
14. Heartburn, stomach pain, nausea
15. Excess belching, flatulence
16. Constipation, diarrhea, loss of control
17. Difficulty breathing, frequent sighing
18. Sudden attacks of life threatening panic19. Chest pain, palpitations, rapid pulse20. Frequent urination21. Diminished sexual desire or performance22. Excess anxiety, worry, guilt, nervousness23. Increased anger, frustration, hostility24. Depression, frequent or wild mood swings25. Increased or decreased appetite
26. Insomnia, nightmares, disturbing dreams
27. Difficulty concentrating, racing thoughts
28. Trouble learning new information
29. Forgetfulness, disorganization, confusion
30. Difficulty in making decisions
31. Feeling overloaded or overwhelmed
32. Frequent crying spells or suicidal thoughts
33. Feelings of loneliness or worthlessness
34. Little interest in appearance, punctuality
35. Nervous habits, fidgeting, feet tapping
36. Increased frustration, irritability, edginess
37. Overreaction to petty annoyances
38. Increased number of minor accidents
39. Obsessive or compulsive behavior
40. Reduced work efficiency or productivity
41. Lies or excuses to cover up poor work
42. Rapid or mumbled speech
43. Excessive defensiveness or suspiciousness
44. Problems in communication, sharing
45. Social withdrawal and isolation
46. Constant tiredness, weakness, fatigue
47. Frequent use of over-the-counter drugs
48. Weight gain or loss without diet
49. Increased smoking, alcohol or drug use
50. Excessive gambling or impulse buyingSlide6
Stressed Brains
What is Stress?
A physiological response to a stressor.
You would avoid the stressor if you could.
You don’t feel in control of the stressor.
Stress damages virtually every kind of cognition that exists.
Memory
Executive function
Motor skills
Emotional control
When you are stressed out over a long period of time it disrupts your immune response. You get sicker more often. It disrupts your ability to sleep. You get depressed.
(John Medina,
Brain Rules
)Slide7
Stress in the Workplace
The severity of job stress depends on the magnitude of the demands that are being made and
the individual’s sense of control
or decision-making latitude he or she has in dealing with them.
Workers who
perceive they are subjected to high demands but have little control are at increased risk for cardiovascular disease.
(American Institute of Stress)
Feeling like you haven’t been heard ranks high among the most stressful aspects of interpersonal work relationships.Slide8
Secondary Trauma
Also called vicarious trauma
Compassion fatigue is a related condition
Some common symptoms of secondary trauma
intrusive thoughts
chronic fatigue
sadness
anger
poor concentration
second guessing
detachment
emotional exhaustion
fearfulness
shame
physical illness
absenteeism
(secondarytrauma.org)Slide9
Burnout
Ask yourself the following questions:
Have you become cynical or critical at work?
Do you drag yourself to work and have trouble getting started once you arrive?
Have you become irritable or impatient with co-workers, customers or clients?
Do you lack the energy to be consistently productive?Do you lack satisfaction from your achievements?
Do you feel disillusioned about your job?Are you using food, drugs or alcohol to feel better or to simply not feel?Have your sleep habits or appetite changed?Are you troubled by unexplained headaches, backaches or other physical complaints?
What's the best way to handle job burnout?
Manage the stressors
that contribute to job burnout.
Evaluate your
options
.
Adjust your
attitude
. Seek support. Assess your interests, skills and passions. Get some exercise.
(Mayo Clinic)Slide10
Resilience
Strategies that help:
humor,
relaxation,
exercise,
good nutrition,
sharing emotions,
hobbies,
respecting your own limits,
maintaining time for self care activities,
spiritual connections.
Protect your down time from stressful/traumatic inputs
(
eg
:
tv news, graphic violence).
Balance and variety of work, pacing of work, sufficient time off.
Professional boundaries: overtime limits, realistic expectations.
(Compassion Fatigue and Burnout, Jill Benson and Karen
Magraith
)Slide11
Honor What Hurts
We feel stressed for a reason—the best answer is to address the cause.
Don’t ignore what the problems are.
If it feels bad, it’s real and important.
Awareness is the first step toward change.Slide12
Enhancing and Extending Positive Experiences
One Minute for Good
(Rick Hanson)
http://www.rickhanson.net/hardwiring-happiness/your-best-brain/
Mindfulness exercise for peace, contentment and loveSlide13
Environmental Prep:Feng
Shui if it Feels Good
Is this your office?Slide14
Explore Your Senses
What do you have in your work environment? What do you see, hear, touch, smell? What is on your walls and how long has it been there?
What do you feel good about?
What do you want to change?Slide15
Sharing the Wealth: Who Brings You Joy?
If you want to make a change that lasts, speak it aloud.
Who supports you? Who can you count on to give you constructive feedback? Who is your ally, role model?
Who can you support and encourage?
Slide16
Declutter Your
Destressingand Establish New Routines
What can I do in five minutes each day?
What time of day will I do it?
How will I remember to do it (build in reminders)?
Who will help me do this?
How will I recognize my accomplishment?
Repeat until it feels natural.
Pick another very small goal.
Repeat process.
What will your first small step be?