Stress LessStrategies to Manage Stress and Burnout

Objectives

• Define stress

• Identify your stress

• Understand short-term and long-term effects

• Stress vs. burnout

• Outline practical tools

• Go over and practice techniques

What is Stress?Stress is the “non-specific response of the body to any demand for change.”

What Stresses Us Out?• Increased financial

obligations• Work• Economy• Relationships• Family responsibilities• Marriage• Divorce• Pregnancy• Death of a loved one

• Chronic illness or injury• Begin or end school• Moving• Major holidays• Traumatic event• Fear and uncertainty• Unrealistic expectations• Change

Types of Stress

• Positive stress, or eustress

• Negative stress, or distress

– Can lead to loss of productivity, health problems, and exhaustion

Short-Term Effects

On your body: On your mood: On your behavior:

Headache Muscle tension or pain Chest pain Fatigue Change in sex drive Stomach upset Sleep problems

Anxiety Restlessness Lack of motivation or

focus Feeling overwhelmed Irritability or anger Sadness or depression

Overeating or undereating

Angry outbursts Drug or alcohol abuse Tobacco use Social withdrawal Exercising less often

Long-Term Effects of Stress• Increased risk for high blood pressure, heart attack, or stroke

• Inflammation in circulatory system

• Obesity

• Musculoskeletal disorders

• Heartburn or acid reflux

• Diabetes

• Ulcers or severe stomach pain

• Diarrhea or constipation

• Absent or irregular menstrual cycles

• Fatigue

• Headaches

• Psychological issues

Job Stress• Defined as the harmful physical and emotional responses that

occur when requirements of the job do not match the capabilities, resources, or needs of the worker

• Job stress is costly – it can lead to poor health and even injury– Job stress carries a price tag for U.S. industry estimated at over $300

billion annually as a result of

• Accidents

• Absenteeism

• Employee turnover

• Diminished productivity

• Direct medical, legal, and insurance costs

• Workers’ compensation awards

Real Risk• Job stress is a predictor of cardiovascular

disease in men and women

• Women in highly stressful jobs

– Are 40% more likely to experience a cardiovascular event

– Have a 90% increased risk of having a heart attack

Important to develop healthy habits and manage stress now!

Job Burnout• Defined as a combination of emotional

exhaustion, depersonalization, and reduced personal accomplishment caused by chronic work stress

• At Risk for Burnout

– Lack of work-life balance

– Employed in a “helping” profession

– Monotonous job duties

Recognizing Job Burnout • Signs/Symptoms of Burnout

– Exhaustion

– Alienation from (work-related) activities

– Reduced performance

• Consequences of Burnout

– Fatigue, Insomnia

– Depression, Anxiety, Alcohol or Substance Abuse

– Heart Disease, Stroke, Vulnerability to Illnesses

Tips for Managing Stress

• Seek out available support services

• Identify the sources of stress in your life

• Learn healthier ways to cope with stress

• Get moving

• Connect to others

• Practice the 4 A’s

• Make time for fun and relaxation

• Maintain balance with a healthy lifestyle

• Be resilient

Stress Management: Tip #3

• Learn healthier ways to cope with stress

– Some unhealthy coping strategies may temporarily reduce stress, but cause more damage long-term

– Everyone is different – experiment with different coping techniques and strategies until you find one that works for you!

Stress Management: Tip #4

• Get moving

– Physical activity plays a key role in reducing and preventing the effects of stress

– Exercise releases endorphins that boost your mood and make you feel good

– Even small bouts of activity can add up

Stress Management: Tip #5

• Connect to others

– Social engagement is the quickest, most efficient way to rein in stress

– Talk it out

– Reach out to family and friends; connect regularly in person

– Get professional help, if needed

Stress Management: Tip #6

• Practice the 4 A’s

– Avoid unnecessary stress

– Alter the situation

– Adapt to the stressor

– Accept the things you cannot change

Stress Management: Tip #7

• Make time for fun and relaxation

– Set aside relaxation time daily

• Relaxation response puts the brakes on stress; brings your body and mind back into a state of equilibrium

– Do something you enjoy every day

– Keep your sense of humor

– Develop a stress relief toolbox

• Nurturing yourself is a necessity, not a luxury

Deep Breathing Meditation• Sit comfortably with your back straight. Put one hand on your

chest and the other on your stomach.

• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

Progressive Relaxation• Get comfortable

• Take a few minutes to relax; breath in and out deeply

• Progressive muscle relaxation sequence – slowly tense muscle, squeezing tightly, and hold for a count of 10– Right foot, then left foot

– Right calf, then left calf

– Right thigh, then left thigh

– Hips and buttocks

– Stomach

– Chest

– Back

– Right arm and hand, then left arm and hand

– Neck and shoulders

– Face

Visualization/Guided Imagery• Imagine a restful place

– Walk slowly around the dock and notice the colors and textures around you

– Spend some time exploring each of your senses

– See the sun setting over the water

– Hear the birds singing

– Smell the pine trees

– Feel the cool water on your bare feet

– Taste the fresh, clean air

Stress Management: Tip #8

• Maintain balance with a healthy lifestyle

– Regular exercise

– Eat a healthy diet

– Reduce caffeine and sugar

– Avoid alcohol, cigarettes, and drugs

– Get enough sleep

Stress Management: Tip #9• Be resilient

– Process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress

– Involves harnessing inner strength and the ability to roll with the punches

– Tips to improve resilience • Get connected

• Make every day meaningful

• Learn from experience

• Remain hopeful

• Take care of yourself

• Be proactive

Techniques Learned Today

• Defined eustress and distress

• Discussed short- and long-term effects of distress

• Reviewed tips for managing stress

• Practiced stress management techniques

What ONE step will you take this week to manage your stress better?

Putting It Together

CHPS• Other health education classes

• HRAs (Health Risk Assessment)

• CRPs (Cholesterol, Glucose, and Blood Pressure)

• Blood pressure screenings

• Wellness challenges

• Awareness campaigns

• Body composition analysis

• Online AFMC Wellness Support Center: AFMCwellness.com

Phone: (937) 904-9359

Email: CHPSWrightPatterson@foh.hhs.gov

Location: Bldg 571, Area B, Rm 152