Understanding Stress and Building Resilience

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1 Understanding Stress and Building Resilience PLEASE CONNECT TO THE WIFI NOW! Zainah Khan Managing Director Lead Psychotherapist

2 Session Content Relaxation Stress in the Brain Stress in the Body Mental Strength Influencers Consequences of Stress Building Resilience

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4 Causes ¼ of people work is the biggest source of stress in their lives Work-Related: Low job satisfaction Heavy workload Excessive responsibility Long hours Poor management No voice Risk of losing job Presentations / Public speaking Non-Work Related Relationship strains Divorce Bereavement Children / Caring Responsibilities Managing Finances Moving House Chronic illness Traumatic events

5 Stress is the feeling of being under too much mental or emotional pressure, and pressure turns into stress when you feel unable to cope. A bit of stress is normal and can help push you to do something new or difficult, but too much stress can be very damaging

6 Difference between pressure and stress Pressure Vs Stress Pressure is external demand in the system Pressure is healthy as it encourages personal growth Pressure becomes stress when you perceive that the demands placed on you exceed your ability to cope

7 Stress in the Brain FALSE ACTIVATION Survival circuit to be alerted when there is a threat to life

8 Chronic Stress Stressor Hypothalamus Prep Release of cortisol Lowered Immune System 20 mins to Normal Quick burst of energy Impaired Cognition Higher pain Threshold

9 Outlining The Problem 22.8% Mental ill health is the single largest cause of disability in the UK The wider economic costs of mental illness in England 105 billion each year The total cost to employers 26 billion each year. That is equivalent to 1,035 for every employee in the UK workforce 91 million work days are lost annually in the UK due to symptoms of mental illness. Presenteeism from mental ill health alone costs the UK economy 18 billion, while absenteeism costs 8 billion per annum

10 How do we know we are stressed?

11 Symptoms of Stress Emotional Cognitive Physical Behavioural

12 Emotional Symptoms Emotional Becoming easily agitated, frustrated and moody Feeling overwhelmed, like you are losing control or need to take control Having difficulty relaxing and quietening your mind Feeling bad about yourself (low self-esteem), lonely, worthless and depressed Avoiding others

13 Cognitive Symptoms Cognitive Memory problems Inability to concentrate Poor judgement Seeing only the negative Anxious or racing thoughts Constant worrying

14 Physical Symptoms Low energy Physical Headaches Upset stomach, including diarrhoea, constipation and nausea, dizziness Aches, pains, and tense muscles Chest pain and rapid heartbeat Insomnia Frequent colds and infections Loss of sexual desire and/or ability Nervousness and shaking, ringing in the ear Cold or sweaty hands and feet Excess sweating Dry mouth and difficulty swallowing Clenched jaw and grinding teeth

15 Behavioural Symptoms Behavioural Eating more or less Sleeping too much or too little Withdrawing from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing)

16 Burnout

17 Consequences of Stress Immune system Chronic stimulation!! OVERUSED!! Cells cannot coordinate themselves Response of body decreases 15% Decreased response in body resting after stressors occur Broken down communication between cells = Body starts attacking itself Autoimmune Diseases Crohn s disease Psoriasis Rheumatoid Arthritis Lupus Multiple Sclerosis

18 Stress and Illness Stomach pain Gastro intestinal problems Increased appetite Obesity-related health problems Raised heart-rate Chest pain / heart problems Musculoskeletal Cardiovascular Digestive System Reproductive System Muscular pain and aching Muscle spasms Headaches / migraines Menstrual disorders Infections Erectile dysfunction Infertility Loss of sex drive

19 Burnout Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress.

20 Burnout Overwhelmed? Emotionally drained? Unable to meet demands? All areas of life are affected - Long-term changes to body Warning Signs Every day is a bad day Caring about your work or home life seems like a total waste of energy You re exhausted all the time The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming You feel like nothing you do makes a difference or is appreciated

21 Behavioural Changes Obsessive/compulsive Reduced work efficiency Lying or making excuses Excessive defensiveness Communication Problems Social withdrawal Impulsivity Irritability Hostility Frustration Anger Aggressive feelings and behaviour Decreased interest in appearance

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23 Destructive Behaviours Short-term feeling of relief or pleasure Like putting an air-tight lid on a pot of boiling water Emotions are never processed and will keep building Eventually you will feel like you are always under pressure even when you are not! Begin to feel that there is something inherently wrong with you

24 Types of destructive behaviour Overeat Smoke Drink too much or too often Overwork Sleep too little Eat too much fast food? Excessive sugar intake? Indulge in risk-taking sexual behaviour And??

25 Relying on one method does not mean you are weak. It is a learned coping strategy! Guilt will make us lean on the behaviour more strongly. Healing requires self-love and self-compassion.

26 Burnout Psychological resilience is defined as an individual's ability to successfully adapt to life tasks in the face of social disadvantage or highly adverse conditions

27 Self-Efficacy Internal beliefs about self Beliefs about effectiveness as a person Sense of being in control = buffer of negative stress Appropriate resources Feeling able to respond Stressor Characteristics Intensity Duration Number

28 Stress Tolerance Levels Influencers Support Network Sense of Control Regulating emotions Knowledge and Preparation

29 Self-Esteem 3 THINGS People you have for support You like about you You are good at You are proud of You would like to do in the future

30 Science of Breaks Breaks keep us from getting bored Productivity Zone Human brains not built for extended focus Brief interruption Breaks help us to re-evaluate our goals Take a step back Think globally Recall objectives

31 Changes in Brain Function Following Breaks Take A Walk Increase in blood flow Boosts creative thought Talk to Friends or Colleagues Trigger stress-relieving hormones Daydream Leads to creativity through use of imagination Doodle Stimulates new ideas Listen to Music Improves motor and reasoning skills Exercise Increases happiness and energy Helps us gain focus Meditation One of the most powerful ways to relax your brain. Reduction in beta waves

32 Refresh Your Brain Plan Something Fun Anticipating something enjoyable makes people happy Go Outside and See Nature Good for immune system Improves focus and relieves stress Exercise Your Eyes Realign vision

33 Healthy Coping Strategies

34 Chakra 3 P s for Resilience Decision-Making 3 P s Positive Possible Primary

35 The Quality or State of Being Conscious or Aware of Something

36 A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique

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40 Ancient Roots Vipassana Clear awareness Buddha Nirvana End all suffering

41 Foundations of Experience Sattipatthana Sutta The body Always striving Never satisfied Problems and feelings Sensations and feelings The mind Mental contents

42 The Philosophy Past Future Depression Anxiety Losing out on what is happening right now

43 Mindfulness Mindfulness - 101

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45 Chakra Corporate Corporate Mental Strength Training Mental Health Awareness Therapy Lounge

46 The Results A Mentally Energised, More Efficient Workforce Reduced Rates of Sickness Absence Recognised for supporting workplace mental health

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49 Our Clients

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52 QUESTIONS & EVALUATIONS

53 Thank You! Zainah Khan Managing Director Lead Psychotherapist