Making Stress Work For You Christy Secor DNP, RN. December 2016

Transcription

1 Making Stress Work For You Christy Secor DNP, RN December 2016

2 Objectives By the end of the presentation, participants will be able: To identify the advantages of stress in their own lives. To describe strategies that can change the way we respond to stress. To evaluate the steps that are a part of strengthening our mindset.

3 Stress - What do you believe are the leading causes of stress in the country today?

4 Top Causes of Stress for 2014 Financial worries 64% Work 60% Family responsibilities 47% Health concerns 46% (Thompson, 2015)

5 Stress - What are your main causes of stress at home? - What are your main causes of stress at work? - What do we see with our peers? - What do we see within our staff?

6 How Do We React To Stress?

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8 Our Reactions to Stressful Events Disbelief, shock, and numbness Feeling sad, frustrated, and helpless Fear and anxiety about the future Feeling guilty Anger, tension, and irritability Difficulty concentrating and making decisions Crying Reduced interest in usual activities Wanting to be alone Loss of appetite Sleeping too much or too little Nightmares or bad memories Reoccurring thoughts of the event Headaches, back pains, and stomach problems Increased heart rate, difficulty breathing Smoking or use of alcohol or drugs (Centers for Disease Control and Prevention, 2015)

9 Kelly McGonigal Video How To Make Stress Your Friend

10 Can Stress Kill? About 30,000 adults were followed over nine years by researchers from the University of Wisconsin - Madison. A 43% increased risk of dying was found IF you experienced: Increased amounts of stress in the past year AND Stress was believed to be bad for you. (Keller et al., 2012, p. 682)

11 Can Stress Kill? Researchers estimated 182,000 individuals died prematurely over this study period 20,231 deaths per year 14 th leading cause of death in 2014 More than skin cancer, Parkinson s disease, cervical cancer, suicide, homicide, or HIV (Keller et al., 2012, p. 682; World Life Expectancy, 2016)

12 The Effects of Giving to Others In this study conducted at University at Buffalo, 865 participants were asked two questions: How much stress have you experienced in the last year? How much time have you spent helping out friends, neighbors, and people in your community? (Jamieson, Nock, & Mendes, 2012, p. 420; McGonigal, 2013)

13 The Effects of Giving to Others Results: For those who did not help others, stressful life events were associated with a 30% increased mortality risk. For those who did help others, there was no link found between stressful life events and an increase in mortality. (Jamieson, Nock, & Mendes, 2012, p. 1653, p. 420; McGonigal, 2013)

14 Housekeeper s Study Beliefs affect our health Housekeeping burns 300 calories / hour 2/3 of the housekeepers stated they weren t exercising regularly; 1/3 shared they did not exercise at all Education was provided showing calories burned for each activity housekeepers do each day at work Ex. a 140-lb. woman would burn 60 calories cleaning a bathroom for 15 minutes (Crum & Langer, 2007; McGonigal, 2015)

15 Housekeeper s Study Four weeks later the group of housekeepers who had received the education that housekeeping is exercise showed: Loss of weight / loss of body fat Decreased blood pressure Increased job satisfaction (Crum & Langer, 2007; McGonigal, 2015)

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17 Milkshake Tasking Study Monitored blood levels of ghrelin (hunger hormone) Increases in ghrelin leads us to eat. Our ghrelin levels decrease when we are full. Results? Sensible milkshake? Ghrelin levels stayed the same. Decadent milkshake? Ghrelin levels dropped. (Crum, Corbin, Brownell, & Salovey, 2011; McGonigal, 2015)

18 Milkshake Tasking Study The labels on the milkshakes were false. Both milkshakes were the same. Both milkshakes were 380 calories. (Crum, Corbin, Brownell, & Salovey, 2011; McGonigal, 2015)

19 What Are Our Mindsets? Stress Work Aging Beauty Not being enough

20 What Choices Do We Have? Resilient reintegration we grow. Reintegration back to homeostasis we return to our baseline. Reintegration with loss we withdraw. Dysfunctional reintegration we begin to use unhealthy coping mechanisms. (Richardson, 2002)

21 Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom. Viktor Frankl, Man s Search for Meaning

22 How Do We Begin To Change Our Mindset? First acknowledge the stress you are feeling. How is the situation affecting your body? (McGonigal, 2015)

23 How Do We Begin To Change Our Mindset? Second welcome the stress by recognizing it s a response to something you care about. What is the positive motivation behind the stress? What is at stake? Why does this matter? (McGonigal, 2015)

24 When you embrace stress, you can transform fear into courage, isolation into connection, and suffering into meaning. Kelly McGonigal

25 How Do We Begin To Change Our Mindset? Third make use of the energy your stress is giving you rather than trying to manage your stress. What can you do that reflects your goals and values? Your true north? (McGonigal, 2015)

26 Making Choices in the Face of Fear People who thrive in difficult times do two things face reality and remain hopeful. Viktor Frankl Face Reality AND Remain Hopeful Corrosive Cynicism Irrelevant Idealism

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29 Thank you!

30 References Centers for Disease Control and Prevention. (2015). Coping with stress. Retrieved from _stress_tips.html Crum, A. J., Corbin, W. R., Brownell, K. D., & Salovey, P. (2011). Mind over milkshakes: Mindsets, not just nutrients, determine ghrelin response. Health Psychology, 30(4), doi: /a Crum, A. J., & Langer, E. J. (2007). Mind-set matters: Exercise and the placebo effect. Psychological Science, 18(2), doi: /j x

31 References Jamieson, J. P., Nock, M. K., & Mendes, W. B. (2012). Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress. Journal of Experimental Psychology, 141(3), doi: /a Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E. R., Cheng, E. R.,... Witt, W. P. (2012). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), doi:

32 References McGonigal, LK. (2013). How to make stress your friend [TED Talk]. Retrieved from make_stress_your_friend?language=en#t McGonigal, K. (2015). The upside of stress. New York, NY: Penguin Random House. Poulin, M. J., Brown, S. L., Dillard, A. J., & Smith, D. M. (2013). Giving to others and the association between stress and mortality. American Journal of Public Health, 103(9), doi: /AJPH

33 References Richardson, G. E. (2002). The metatheory of resilience and resiliency. Journal of Clinical Psychology, 58(3), doi: /jclp Thompson, D. (2015). The biggest cause of stress in America today. Retrieved from World Life Expectancy. (2016). USA causes of death by age and gender. Retrieved from