De-stress from Deployment: Handling Stress after Deployment Please download the De-Stress from Deployment: Handling Stress after Deployment Worksheet and Handouts before beginning this class. 1
There are very few certainties that touch us all in this mortal experience, but one of the absolutes is that we will experience hardship and stress at some point. Dr. James C. Dobson 2
Stress and Stressors Defined Stress is the psychological, physical, and emotional response we have when life challenges seem greater than our ability to handle them. Stressors are the real or perceived demands that disrupt our balance. 3
Categories of Stress Symptoms Physical Psychological or emotional Behavioral Thought processing 4
Physical Symptoms increased heart rate elevated blood pressure increased respiration muscle tension muscle spasms or tics stomach ache, headache, dizziness, eye strain problems concentrating digestive problems like nausea, constipation, or diarrhea insomnia or sleeping too much skin breakouts weight loss or gain cold sweats 5
Psychological or Emotional Symptoms being tired mind wondering anger and irritability anxiety and worry impatience rushed speech confusion relationship problems memory loss feeling overwhelmed moodiness short temper and agitation feelings of burnout and depression feelings of isolation numbness and lack of interest in life guilt and shame or a sense of failure 6
Behavioral Symptoms exaggerating normal behavior withdrawing working harder changes in diet blaming having fights pretending that nothing is wrong Restlessness or fidgeting angry outbursts crying risky or careless behaviors sharing fewer satisfactions with family and friends having other family members with stress problems having fewer stress-free conversations with family and friends being over-watchful or overly concerned about safety staring into space (the thousand-yard stare ) 7
Thought Processing Symptoms problems concentrating confusion having problems in making decisions or processing information memory loss having a hard time telling what is real re-experiencing events or flashbacks troubling memories or nightmares loss of trust hallucinations or delusions This is horrible or unbearable. I m not good enough. I m going to go crazy. 8
Combat Stress Combat stress is. The expected and predictable emotional, intellectual, physical, and/or behavioral reactions of Service Members who have been exposed to stressful events in war or military operations other than war. A few symptoms are Problems concentrating Troubling memories or nightmares Agitation and intense anger or irritability Angry outbursts Risky or careless behaviors, such as increased smoking, drug or alcohol Problems sleeping Pounding heart and sweating; cold sweats 9
How to Manage Your Stress The Path Starts Here 10
Strategies to Reduce Stress Recognize and manage what is within your control Make a list of the things that cause you stress and simply avoid them next time Tolerate and understand uncertainty Stop over scheduling or commitments Focus on the present, all else in an illusion Stop trying to be perfect Don t get caught in the vicious circle of stress Stop constantly thinking about your problems Be optimistic and believe in yourself 11
Plan to De-stress Do you get enough sleep? If not, what will you do to change this? How is your diet? Healthy? Full of junk food? Are you drinking water? How are you maintaining positive thoughts? What are you doing to best manage your time? Are you being realistic in your expectations of self and others? What are your emotional outlets? Do you have time for YOU? What are you fun/pleasurable activities? How do you relax daily? Are you exercising? What are some relaxation or meditation exercises you can try? 12
Relaxation Response Simplest technique to calm the body. 1. Choose a focus word, (e.g., peace, relax, it s OK ). 2. Sit quietly in a comfortable position. 3. Close your eyes. 4. Relax muscles. 5. Breathe slowly, naturally, and repeat focus word 6. Continue 10-20 minutes. 13
Learn to De-stress 1. Find a strategy for managing stress that works for you. 2. Don t let others stress you; reject stress generating thoughts. 3. Stop expecting so much of yourself. 4. Let good enough suffice. 5. Take it one day at a time. 14