Addressing Emotional Exhaustion Maintaining Focus During Frustration

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1 Addressing Emotional Exhaustion Maintaining Focus During Frustration Lt. Nate Auvenshine Yavapai County Sheriff s Office Partners Against Narcotics Trafficking MATforce

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3 What is Stress? Disease of modern society Definition (google)- A state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. Webster-a physical, chemical or emotional factor that causes bodily or mental tension and may be a factor in disease causation.

4 Some Causes of Stress Failure to admit that we are under stress is common among professionals. Recurring issues and a sense of frustration due to failure of our societal systems. When we deny our stress and it builds. We resort to quick fixes such as alcohol, drugs, buying things, over/under eating or other unhealthy actions. Our health often suffers and can even lead to death.

5 Your stress may not be mine Everyone feels stress and it is cumulative over time. Stress is unique to each person. What stresses out one person, may not stress out another.

6 2 Types of Stress Long Term- This is the type of stress that causes trouble for most of us. - Long term stress is continually there pulling on us. Generally for days, weeks, months or years. - The sources of long term stress include rotating shifts, excessive paperwork, lack of recognition for work well done, exposure to unpleasant or dangerous situations, finances, illness, injury, etc. Short Term- This is the Healthy kind of stress. It represents a challenge, project or an event that causes an alarm reaction that we are able to respond to effectively. Example: Your asked to give a talk in front of a group.

7 The Three Stages of Stress When we are exposed to stress our bodies generally undergo 3 distinct stages: (1)Alarm (2)Adaptation (3)Exhaustion

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9 ALARM In the alarm stage we first experience the stressor (the thing actually causing our stress) All of our body alarms go off at once (it is estimated that our bodies go through about 1,400 changes while we are adapting to the stress) Some of the changes our body goes through are: slowed digestion, faster breathing, increased heart rate, increased blood pressure, muscle tension, increased perspiration, and increased adrenaline. We decide to meet the stressor head on or to flee from it. (Fight or Flight)

10 ADAPTATION During this stage our bodies continue to react and adapt to the stressor as long as the situation continues. The ability to adjust to stress depends on our adaptive energy or resilience. A person who is always stressed and who does not effectively deal with that stress will eventually deplete their adaptive energy. Their resilience is minimal If you run out of energy the mechanisms break down and you get sick (physical, emotionally or mentally). During this stage stamina and health are important Once the stressful situation is over or resolved we return to a pre-stress state. IF, we have capacity and resiliency to return to normal (We ll discuss later how this is done)

11 EXHAUSTION Occurs when we can no longer resist the stressor. Our tank is empty. The body will succumb to illness and or depression. Suicidal thoughts may emerge. Your goal must be to maintain a level of health so not to reach this stage.

12 Physical Warning Signs Headaches Digestive problems Hypertension Back pain Coronary Heart Disease Ulcers Teeth grinding Cold hands, feet, feeling sick. Skin problems Shortness of breath

13 Emotional Warning Signs Depression Frustration Irritability Lack of concentration

14 Behavioral Warning Signs Withdrawal Outbursts of anger Loss of Appetite Difficulty Sleeping Overeating Sexual Problems (Impotency, lack of drive.) Alcoholism Drug dependency Thoughts of suicide Impatience/irritability Anxiety

15 Understanding stress and exhaustion The SUPER HERO myths, the demands of our job and public expectations play a role in the stress level that professionals experience. You ARE human. We must realize the effects Identifying the causes of personal and professional stress in your life Recognizing what stress management habits are not working and practicing those that are Stress is cumulative over time. We must release stress or it will build and explode.

16 Effective Stress management Identify what you are currently doing to manage stress. Determine the long-term success of this method. Decide, if necessary, to do something differently to better manage stress. Using healthy, constructive outlets for stress like jogging, basketball or tennis. (Generally the best outlets involve physical exercise or activity) Handling stress better through the use of progressive relaxation, proper diet and sufficient sleep. Keep a positive attitude and remember your Purpose. If we lose our sense of purpose, we often lose hope, determination and drive to accomplish our goals.

17 STRESS REDUCTION / PREVENTION TECHNIQUES Learning to say no to the demands on your time. Delegating some responsibilities to other people. Setting more realistic goals for yourself. Learning new skills or new ways of looking at life. Set the right priorities. Learning to cope with situations you cannot change. sphere of influence Time management, conflict management and interpersonal skills training. Discussing a stress event with a friend immediately after it occurs (support groups)

18 Reduction techniques Cont d Aerobic Exercise- bike, swim, run, martial arts, cross fit, brisk walk. SOMETHING is better than nothing Relaxation Techniques such as SNS (sit in silence) or 16 seconds to clarity (Blue Courage) [ Breath in 4 sec., pause 4 sec., breath out 4 sec, pause 4 sec.] Proper sleep and healthy diet Having other significant roles (Don t let your profession define you) Overall Physical conditioning Prioritize your life

19 The starfish story

20 Summary You can and you DO make a difference for that one Remember your sense of purpose and keep a positive outlook Manage, and acknowledge, your stress in healthy ways Avoid spending energy and emotion on things you cannot control Go home at night knowing you gave your best and you did it for the right reasons.

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