Managing Yourself In Times of High Stress

Stress on the JobGroup Discussion

• What is difficult about what you do?

• What does a “good” day look like?

• What do you do to make it a good day?

• What do you do to help your customers and co-workers have a good day?

Stress on the Body

• Our body’s survival reactions occur when WE are threatened, and even when OTHERS are threatened

– Seeing someone hurt– Seeing someone who has needs that aren’t met– Feeling threatened ourselves

The Nervous System:2 parts

“Fast system”• Pumps chemicals to

speed us up

– Adrenaline/ Dopamine– Anger, fear, energy– “Git ‘er done!”

• This system is run by the SURVIVAL BRAIN

“Slow system”• Pumps chemicals to slow us

down

– Cortisol/Endorphins/ Seretonin/GABA

– Pain relief, calm, cooperation, depression, shut down

• This system is run by the HIGHER/THINKING BRAIN

Chemicals that Speed you Up

• Activate your survival system

• Can give you a “rush”

• You can get “addicted” to stress and danger

– Feel flat and empty without it

– Increase risk of drug abuse; risk-taking behavior; “pot stirring”

Chemicals that Slow You Down

• Activate your higher brain

• Put the brakes on your survival system

• High stress can overload or deplete your slow down system– Depression/anxiety– Stronger “base” emotions—fear, anger, sadness– Less energy/more agitation

“Freeze!”

• Fast and slow chemicals released together

• Parts of your brain shut down

• Can’t think, make decisions or take action

Balance is Key• When your survival brain is activated in times of

high stress, how do you bring yourself “back”?

– Recognize your “instinct brain”• Look for pounding head, racing heart, short breath, dry

mouth, tense muscles, wanting to “attack”

– Counter your stress reactions with the opposite• Take deep breaths, relax your muscles• Slow your thoughts; lower your voice• Let your body know you want to relax

– Set your emotions aside and try to be in the other person’s shoes

• Respond vs. react

Calming the Situation

• Sometimes you may activate the “survival instinct” in others– They perceive you meant them harm– Their wellbeing is threatened– They react

• When a person becomes hostile, what do you do?

Calming the Situation• See the situation from their eyes

– This sucks for them!

• Let them know you hear them– “I can see why you would have thought that.”– “I can see why this is difficult for you.”

• Often “being heard” is enough to satisfy the survival brain and it will stop fighting

Calming Yourself

• After an “incident” what do you do?

• Your body needs time to reset

• If you just keep going and going, eventually that stress builds up and explodes– Your yell at your spouse/kids– You have a “meltdown”

Balance is Key• When you have a life of chronic stress, how do

you balance you survival/higher systems long term? (In other words, how do you manage stress?)

– Debrief and de-stress periodically throughout your day/week

• Talk to supportive people• Journal • Exercise• Get some “me” time

– Live well

Self Observation

• How easy/difficult is it for you to do a self observation?

• What situations make it easier?

• What situations make it harder?