Post on 31-Mar-2015
transcript
Dealing with stress and worry
Contents of the workshop
• Worry
• Stress
• Assertiveness
• Sources of help and next steps
Looking after ourselves
• Respect each other
• Let people speak – no interrupting
• No wrong answers
• Confidential
What is worry?
What is worry?
• Spending a lot of time thinking about bad things
• Being preoccupied with negative possibilities
• Fears about the future • Present concerns • Feelings about the past
• Almost everybody worries
What things make you feel worried?
How do you feel when worried?
How do you feel when worried?
• Fight or flight – adrenalin
• Butterflies in stomach, headaches, feeling sick
• Sleeping problems –rumination
• Self confidence
• Obsessional behaviour
Stress
Depression
• waking up early, having difficulty sleeping, or sleeping more• feeling tired and lacking energy; doing less and less• not eating properly and losing or putting on weight• physical aches and pains with no physical cause• feeling low-spirited for much of the time, every day• getting no pleasure out of life or what you usually enjoy• blaming yourself and feeling unnecessarily guilty about things• lacking self-confidence and self-esteem• being preoccupied with negative thoughts• feeling numb, empty and despairing
How to deal with worry
• Having the occasional worry is not the same as feeling worried each and every day.
• When it gets too much, what do you do?
Tips for dealing with worry
• Writing a list – getting the worries out, or just making a plan
• Confronting your fears – fear of unknown, you might cope
• Taking action – each thought and possible action. Praise yourself
• Being assertive. Being in control
Tips for dealing with worries
• Talking it over ….
Family
Friends
Faith
GP
Counsellor
Expert advice
• Not necessarily going to SOLVE the problem, but you feel heard,
understood and feel supported
Cognitive Behavioural Therapy
“Focuses on the way people think and act in order to help them overcome their emotional and behavioural problems”
CBT exercise
Stress
• Physical symptoms- breathlessness, headaches, fainting, chest pains, sweating, pins and
needles, high blood pressure, feeling sick, constant tiredness, sleeping problems, constipation or diarrhoea, appetite change, catching colds easily, physical symptoms heightened
• Psychological symptoms- aggressive, irritable, dreading failure, believing you are bad, losing
sense of humour, depressed, neglected, lacking interest
• Behavioural symptoms
- Difficulty making decisions, problems concentrating, denial, avoiding difficult situations
Cortisol – fight or flight
Positive impacts • A quick burst of energy for survival reasons• Heightened memory functions• A burst of increased immunity• Lower sensitivity to pain
But…
in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress.
• Impaired cognitive performance
• Lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences
• Higher blood pressure
• Suppressed thyroid function
• Blood sugar imbalances such as hyperglycemia
• Increased abdominal fat…risks of heart disease, stroke, etc
Reducing cortisol • Listening to music
• Massage
• Laughing, and the experience of humour
• Crying
• Mood and food – sugar, caffeine, alcohol, smoking
• Argentine tango!
Dealing with stress and worry• Be kind to yourself
• Get organised – change what you can
• Go outside
• Confide in someone
• If it’s seriously affecting your life – see your GP
Where to get help
• GP
• Richmond Borough Mind
• Help and information from me!
0207 1950 122 claire.marsham@rbmind.org
• Richmond AID
Mindfulness
Assertiveness
What is assertiveness?
• An assertive person values him or herself and others, seeks respectful communication with others
• Yet at the same time is able to set boundaries and protect themselves from exploitation, attack and hostility
• You can say ‘Yes’ when you mean ‘Yes’ and ‘No’ when you mean ‘No’
• You can communicate clearly to others what you are feeling and what you want from them, in a calm way
• You don’t let a fear of conflict silence you
Why is it important?
• Development of self confidence lost through stress and worry
• If you are unable to communicate your needs, and the effect of other people’s actions on you, you can become resentful at the lost of control
• Stress, frustration and anger can follow
• YOU matter
Aggressive, passive and assertive behaviour
• Aggressive – only your needs important, regardless of others you will get your own way
• Passive – victim mentality, avoiding conflict, not expressing opinions
• Passive-aggressive – can’t express feelings, but blame others, and sulk or behave rebelliously
Assertive behaviour
• Assertive people claim their own space, but don’t seek to invade anyone else’s
• They don’t try to control others, nor allow others to control them• They express their opinions and ask for what they want• Look for a ‘win-win’ situation for all involved• Treats everyone with respect and time to put their views across –
including themselves
“You can be assertive because you value yourself. You feel entitled to be here, to be who you are and to express your opinion.”
Improving assertiveness
•Body language - Keeping a relaxed face- Facing the other person while speaking- Speaking clearly and calmly- Active listening- Matching your body language to the words you are saying
Expressing your feelings
• Using I not You
• Avoid ‘shoulds’
• Telling someone how you feel – without accusing them
• Saying no
Looking after yourself
• Classes• Talking treatments • Treating yourself well
Summary
•Worry and stress•CBT, mindfulness and GP•Self help•Assertiveness and self esteem•Sources of help – GP, RB Mind