Building Stress Resilience: Building Stress Resilience: in Uncertain Timesin Uncertain Times

Jim Kendall, LCSW, CEAPJim Kendall, LCSW, CEAP

Bounce Back ConstructionBounce Back Construction

Stress Re·sil·ienceStress Re·sil·ience

Pronunciation: Pronunciation: ri-'zil-y&n(t)sri-'zil-y&n(t)sFunction: Function: nounnounDate: Date: 18241824

1 :1 : the capability of a strained body to recover its size the capability of a strained body to recover its size and shape after deformation caused especially by and shape after deformation caused especially by compressive stress compressive stress

2 :2 : an ability to recover from or adjust easily to an ability to recover from or adjust easily to misfortune or change misfortune or change

Stress is all aroundStress is all around Workplace stress Workplace stress

– Heavy DemandsHeavy Demands– Dealing with LossDealing with Loss– Limited controlLimited control

Personal stressesPersonal stresses – Depression Depression – AnxietyAnxiety– Family pressuresFamily pressures– Relationship conflictsRelationship conflicts– Addiction Addiction – Loss Loss – Other significant problems Other significant problems

like everyone else. like everyone else.

The issue is not The issue is not the amount of the amount of stress you have stress you have but rather how but rather how

well you can cope well you can cope with it.with it.

Stress Is:

- the body’s natural response to demands, challenges, and change.-perceived as mental strain, urgency or pressure.-both positive “eu-stress” and negative “distress”-linked to illnesses and diseases that impacts us both physically and emotionally.

Stress: “The critical ingredient to Stress: “The critical ingredient to any success.”any success.”

Taylor Swift, Musician Taylor Swift, Musician

Stress Is…Stress Is…

• Dr. Hans Selye originally wrote in German: the word for stress is Belastung which can more easily be translated as strainstrain as caused by a load or burden.

Seyle, H. (1956). The Stress of Life. New York: McGraw-Hill

Living with Uncertainty is a Living with Uncertainty is a Stressor Stressor

99

Plan for Challenging Times Plan for Challenging Times

Worry and focus about the things that you can Control.

Stress Response Stress Response Can Save Your Live -Can Take Your Life.Can Save Your Live -Can Take Your Life.

Physical StressorsPhysical Stressors– Running from a lion who is Running from a lion who is

wanting you to be his dinner.wanting you to be his dinner.– Trying to catch your dinner for Trying to catch your dinner for

own survival.own survival. Emotional StressorsEmotional Stressors

– Worry about life eventsWorry about life events– Assigning meaning to situationsAssigning meaning to situations

Robert Sapolsky, PhD, Stanford University

The Stress Response in ActionThe Stress Response in Action

FightFight

FlightFlight

FreezeFreeze

Run Faster….Jump Higher

Stress Response Stress Response

A SA Stressortressor is anything that throws your body out is anything that throws your body out of “of “allostaticallostatic” balance (the optimal points for ” balance (the optimal points for various functions).various functions).

The body’s attempts to survive through the The body’s attempts to survive through the following processes:following processes:– Secretion or inhibition of hormonesSecretion or inhibition of hormones– Activation of the nervous systemActivation of the nervous system– Other physiological changesOther physiological changes

Robert Sapolsky, PhD, Stanford University

Activate Emergency SystemsActivate Emergency Systems

Energy MobilizationEnergy Mobilization Puts fuel (glucose) in the bloodstream Puts fuel (glucose) in the bloodstream Delivers it Delivers it fastfast to rapidly increased heart rate and to rapidly increased heart rate and

blood flowblood flow

Activate Emergency PlanActivate Emergency Plan Suppression of “non-essential services” Suppression of “non-essential services”

(Suspend long term building projects)(Suspend long term building projects)

GrowthGrowth Immune systemImmune system ReproductionReproduction DigestionDigestion

Sharpens cognition and alertness Sharpens cognition and alertness (Increases (Increases dopamine) dopamine)

Allows us to survive the next few minutes

Physical signs of stressPhysical signs of stress

HeadacheHeadache Weight gain/weight lossWeight gain/weight loss Increased blood pressureIncreased blood pressure Problems with sleepProblems with sleep FatigueFatigue Digestive problemsDigestive problems

Emotional Signs of StressEmotional Signs of Stress

IrritabilityIrritability DepressionDepression Anxiety attacksAnxiety attacks Emotional paralysisEmotional paralysis Scattered and ForgetfulScattered and Forgetful IsolationIsolation

Risk of Developing Physical Problems

Shock Alone

Another rat (displacement)

Wood block (hobby)

Warning Signal (predictability)

Lever to press (perceived control)

Perception (50 to 25) vs (10 to 25)

Friends (social support)

“Why Zebras Don’t Get Ulcers” Robert Sapolsky, PhD

Critical Components for StressCritical Components for Stress

Lack of PredictabilityLack of Predictability

Lack of ControlLack of Control

Lack of Outlets for FrustrationLack of Outlets for Frustration

Limited Social SupportLimited Social Support

Lack of Perceived of Life ImprovementLack of Perceived of Life Improvement

Internal ForcesInternal Forces

One Event

Activated by our perception

Different ResponsesDifferent ResponsesFiltered through our interpretation of an event

Events interpreted as a challenge, a threat, or a negative condition will activate the stress response.

External ForcesExternal Forces

Triggered by the Outside WorldTriggered by the Outside World

We respond to the perceptions of external We respond to the perceptions of external eventsevents– Demands:Demands: Work, family, school, relationships, Work, family, school, relationships,

children, spouses, traffic, noise, etcchildren, spouses, traffic, noise, etc

– Challenges:Challenges: Learning, taking on new Learning, taking on new responsibilities, increased workloadresponsibilities, increased workload

– Changes:Changes: The unique events that threaten our The unique events that threaten our equilibrium (illness, family changes, financial equilibrium (illness, family changes, financial setbacks, terrorism, war, etc)setbacks, terrorism, war, etc)

““Stress is the Spice of Life.”Stress is the Spice of Life.”- - Hans SelyeHans Selye

Best Stress Management AdviceBest Stress Management Advice

Have a Life (Passion) Outside of Your Work

Embrace an Embrace an optimistic optimistic outlook on outlook on

life.life. You do have You do have control over control over

your attitude. your attitude.

Laugh and Smile!Laugh and Smile!

Learned Optimism: How to Change Your Mind and Your Life Knopf Publishing, Martin Seligman, PhD 1991

The only way to counteract the severe The only way to counteract the severe consequences of sleepiness is to sleep.consequences of sleepiness is to sleep.

NASA-National Aeronautics and Space Administration

Enjoy some Quiet Time …Enjoy some Quiet Time …

The more quiet time one takes, the less likely one is to perceive that he/she is under much stress or burned out.

VUMC Faculty and Physician Stress Survey /Work/Life Connections-EAP 2003

““Me time” …enjoy time for You.Me time” …enjoy time for You.

MindfulnessMindfulness

Learning to enjoy each moment

Exercise…Exercise…30 minutes daily30 minutes daily

YOU: On a Walk: Michael F. Roizen MD and Mehmet Oz, MD, Simon & Schuster 1995

……and strive to have a healthy dietand strive to have a healthy diet

Eat healthy snacks

5 a Day…CDC

Spend your time, money and attention Spend your time, money and attention according to what's important. according to what's important.

Life MattersLife Matters A. Roger Merrill and Rebecca Merrill, 2003A. Roger Merrill and Rebecca Merrill, 2003

THANKSTHANKS or or GOOD JOBGOOD JOB is always appreciated!is always appreciated!

Regularly Give and Receive Affection

Nurture your social life

Seek a pleasing level of satisfaction with Seek a pleasing level of satisfaction with your love life.your love life.

Gabbe S, Melville J, Madel L, Walker, E , “Burnout in chairs of obstetrics and gynecology: diagnosis, treatment and prevention.” 2005

Organize your time effectivelyOrganize your time effectively

Getting Things Done-The Art of Stress-Free LivingGetting Things Done-The Art of Stress-Free Living, David Allen, Penguin Books, 2001, David Allen, Penguin Books, 2001

Before you work your self up… decide how important it is.

Is it really within your control anyway?Is it really within your control anyway?

Exercise 30 minutes daily

Eat 5 Fruits & Vegetables daily

Embrace an Optimistic Outlook

Give and Receive Affection

Find balance in your life

Take Quiet Time

Live according to your Values

Get 7-8 hours of sleep

CultivateFriendships

Organize your time

effectively

CopingCoping“Stressages”“Stressages”

Work/Life Connections-EAPWork/Life Connections-EAP… like a travel agent for ‘psychological support ’ services… like a travel agent for ‘psychological support ’ services

Brief Counseling

Assessment

Referrals for Community Resources

StressDepressionWorkplace IssuesAddictionsFinancial ProblemsRelationship ConcernsEldercareParenting

Promoting Problem Solving and Stress Resilience

Performance Coaching

Our mission is to support health and productivity.Our mission is to support health and productivity.