Post on 24-Dec-2015
Pitstop – stress and relaxation
Sheila Stephen
Stress is a reaction to change or challenge, good or bad
Other definitions
An imbalance between demand and resources
When perceived pressure exceeds your ability to cope
Flight/fight
Stress tables (Holmes & Rahe 1967)
Death of spouse – 100
Separation – 65
Death of close member of family – 63
Major change in health of family member – 44
Pregnancy – 40
Major illness - 53
Cont.
Major revision of personal habits – 24
Moving house – 20
Major change in social activities – 18
Christmas – 12
Retirement – 45
Changing new line of work – 36
Meeting a Lion!
Eyes – blurred vision
Glands – sweating, dry mouth
Breathing – faster
Stomach – nausea
Skin – tingling, numbness
Head – faint, loss of balance
Heart – beats faster
Hands – tremor
Legs - shaking
Symptoms of Prolonged Stress
Physical
Palpitations
Tight chest/breathlessness
Indigestion/nausea
TirednessMuscle twitches/vague aches & painsSkin irritations & rashes
Clenched fist or jawFrequent infections (colds, flu)Constipation or diarrhoea
Rapid weight gain or lossChange in menstrual patternTension
Symptoms of Prolonged Stress
EmotionalMood swings
Worrying more
Anger/irritability
Guilt feelings
Drained, no enthusiasm
Anxiety/nervousLoss of confidence & self-esteemLoss of concentration
Behavioural
Increase in drinking, smoking
Loss or gain in appetite
Change in sleep pattern
Loss of interest in sex
Withdrawal from people
Too busy to relax
Lack of self-care
Pressures
Hospital? RelativesSiblings
The system
Finances Marriage/Relationship
The future
isolation Always “there”
Different parenting
Other People’s Reactions
StaringCuriosityAnguishRecoilEmbarrassmentDread
Parents’ Reactions
Blame
Disbelief
Anger
Fear
Despair
Guilt
“Loss” of child
Help – other people
Quote from a Mum
The people I came into contact with in the
early months were only interested in my child, they never asked how I
felt...everyone just expected me to ‘carry
on and cope’..and I don’t feel I am always…
There are times when it is a nightmare and you feel like throwing yourself down the stairs so that YOU can go to hospital for a rest!
Quote from a Mum
Quote from a Sibling
I felt that since I was ‘normal’ I didn’t
deserve attention. If I ever asked for anything my grandmother would
remind me that my sister’s needs were greater than mine, since she was in a
wheelchair.
Stress Management
Demands
Control
Support
Clarity of role
Management of continual change
Mental
Learn to recognise the NATS:
Catastrophising
Negative focus
Personalising
Magnifying or minimising
Jumping to conclusions
Physical
Diet
Exercise
Breathing
Relaxation
Stress Management
Dealing with Thoughts
Unhelpful thoughts
Helpful thoughts
It’s no good contacting that organisation, no one understands.
I might as well try, what have I got to lose.
EmotionalAcknowledge & name
Explore
Understand
Act
SocialSupport network
Boundaries
Flexibility
Creativity
Don’t compare!
Stress Management
Spiritual
Parents – Your Relationship
Talk and listen – keep the door open between you
Stay “in touch”
A date night!
Counselling
Resources for Stress Management
Relaxation Exercises (www.glasgowsteps.com)
Living Life to the Full (www.livinglifetothefull.com)
Northumberland Tyne & Wear NHS (www.ntw.nhs.uk/pic/selfhelp/)
MoodGYM (www.moodgym.anu.edu.au)
Bibliotherapy schemesPrescribed Exercise schemes
A word about support
Parent support groups
Befrienders (Care For The Family)
Sibling support groups
Facebook groups
Carers UK
Care for the Family
• Care for the Family is a national charity which aims to promote strong family life and to help those who face family difficulties.
• Care for the Family, Garth House, Leon Avenue, Cardiff, CF15 7RG
• Tel: 029 2081 0800• www.careforthefamily.org.uk• Care for the Family is a registered charity in England and Wales (number
1066905) and in Scotland (number SCO38497). A private company limited by guarantee (number 3482910) registered in England and Wales.