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Stress ManagementAPEX
Eileen Long-Farias, LPC, CTSPentagon Employee Referral Service
DiLorenzo TriCare Health Clinic 703-692-8917
Objectives for TodayDevelop an understanding of stress issues in
your unique roleUnderstand the impact of stress on your body
and brainLearn about your Window of Tolerance and
your Ideal Performance StateFill your tool box with tools for managing
stress
What stressors do you experience that are unique to your role and level of responsibility?
What are some of the roles you
play daily?
Types of Stress
Eustress
General Stress
Traumatic Stress
Chronic Stress
In the eye of the beholder…
Stress is in the Eye of the Beholder1. You have a physiological response
to stress2. You’d avoid the stressor if you could3. You don’t feel in control of the
stressor
The Alarm Response
Fight
Flight
Freeze
Process of Stress Stressor Perceived
Readiness for Direct, Decisive Physical Action
Energy Released=Return to Equilibrium
Inaction=Bound EnergyCauses DISTRESS
THE ALARM
RESPONSE
The Body’s Reaction to StressCardiovascular System – heart beats faster,
raise blood pressure
Respiratory System – breathe harder and/or more rapidly (hyperventilation)
Musculoskeletal System – muscles tense up; can trigger tension headaches and migraines
Gastrointestinal System – diarrhea, constipation, change in appetite, heartburn and acid reflux
Understanding the Emotional & Physical Reaction to Stress
The neo-cortex is the “thinking brain”
The limbic system is the “emotional brain”
Cortisol- The Stress hormone
It helps regulate your body's use of protein, carbohydrates and fat.
It helps maintain blood pressure and cardiovascular function.
It stems inflammation.The body produces more in the am.In the pm, cortisol level should drop by 90%.
Impact of Cortisol on BrainWorking women tend to have elevated
cortisol levels in the pm.Men have largest increase in levels when
harassed; but returned to “normal” more quickly once stress was relieved.
Working women with children have highest stress levels.
In excess doses, it impacts the hippocampus and serotonin levels.
What’s the number one way to reduce cortisol?
Exercise Exercise
Exercise
Other benefits of exercise:
It improves blood flow to your brain
It speeds the flow of blood through your brain, moving waste products out of the brain faster.
It causes a release of endorphins into your blood stream.
The Power of Deep BreathingActivates the calming responsePushes oxygen to your brainReleases cortisolExpands your window of tolerance
The Window of Tolerance
How do we stay in our Window of Tolerance?
What expands our window?Time managementCommunicationGood support networkExerciseFun and RelaxationGood ADL’sMindful BreathingPractice mindfulness
According to Loehr and Schwartz…Stress is not the problem.
The problem is absence of disciplined, intermittent recovery
What’s needed is rituals the promote OSCILLATION
The Making of a Corporate Athlete Harvard Business Review January 2001
Athletes vs. ExecutivesAn Athlete An ExecutiveSpends most of his/her
time practicingSpends a small
percentage of time actually competing
Enjoys several months of off-season
Has a career of active competing that spans 7 years
Devotes no time to training
Must perform on demand 10 or more hours a day
Can look forward to 3 or 4 weeks of vacation a year
Can work 40 or 50 years
Ideal Performance State (IPS)Is the capacity to bring talents and skills to
full ignitionTo sustain high performance over time“The best long-term performers tap into
positive energy at all levels of the performance pyramid” Loehr and Swhwartz
Spiritual Capacity
Provides a powerful source of motivation, determination and
endurance
Mental CapacityFocuses physical and emotional
energy on the task at hand
Emotional CapacityCreates the internal climate that drives the Ideal
Performance State
Physical CapacityBuilds endurance and promotes mental and emotional recovery
With out the oscillation rituals:People expend too much energy without
recoveryThey become more vulnerable to:• Frustration• Anxiety • Loss of concentration• Choking under pressure
Stress and Sleep8 hours is the recommended amount of sleep.
We tend to need less sleep as we age.
Long daily commutes and long work hours impacts
Sleep deprivation increases cortisol levels and therefore causes weight gain.
Lack of Sleep and DrivingAccording to the British journal, Occupational
and Environmental Medicine“People who drive after being awake for 17 to
19 hours performed worse than those with a blood alcohol level of .05%. “
“Staying awake for 24 hours leads to a reduced hand-to-eye coordination that is similar to having a blood alcohol content of 0.1”
Lack of Sleep & Work PerformanceReduced alertnessShortened attention spanSlower than normal reaction timePoor judgementReduced awareness of the environment and
situationReduced decision-making skillsPoorer memoryReduced concentrationIncreased likelihood of fixating on one thought
Work Performance continuedIncreased likelihood of moodiness and bad
temperReduced work efficiencyLoss of motivationErrors of omission-making a mistake by
forgetting to do somethingErrors of commission-making a mistake by doing
something, but choosing the wrong optionMicrosleep-brief periods of involuntary sleeping
that range from a few seconds to a few minutes in duration
Phases of Burnout1. A compulsion to prove oneself 2. Working harder 3. Neglecting one's own needs 4. Displacement of conflicts (the person does
not realize the root cause of the distress) 5. Revision of values (friends or hobbies are
completely dismissed) 6. Denial of emerging problems (cynicism and
aggression become apparent)
Phases of Burnout7. Withdrawal (reducing social contacts to a
minimum, becoming walled off; alcohol or other substance abuse may occur)
8. Behavioral changes become obvious to others
9. Inner emptiness 10. Depression 11. Burnout syndrome
Window of Tolerance on the JobOne Minute ManagerGrounding ObjectsGrounding ExercisesBreathing ExercisesEye ContactTransition “rituals”Drinking plenty of water SupportScheduled breaks
Self SoothingReading a magazine outsideCalling a friend or family memberWatching a movieTaking a hot shower or bathDeep breathingMeditation or PrayerLaughingDrawing/CreatingMaking or listening to music
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