De-stress from Deployment: Handling Stress after Deployment

1. De-stress from Deployment: Handling Stress after Deployment Facilitator’s Name: Leslie Robinson Date:July, 2014

4. Between two worlds

5. Objectives • Define stress and stressors. • Identify stressors and recognize symptoms of stress. • Discuss importance of utilizing stress management techniques.

6. Stress is the psychological, physical, and emotional response we have when life challenges seem greater than our ability to handle them. Stress and Stressors Defined Stressors are the real or perceived demands that disrupt our balance. 6

7. Stressors The real or perceived demands that disrupt our balance.

8. Real vs. Perceived Stressors Real changes occur in the body and mind due to real or perceived demandsthat disrupt our balance.

9. Real vs. Perceived Stressors Examples • “My boss wants this report completed tomorrow. There is no way to do it.” • “I don’t think my mother in law likes me.” • “There is an official letter from the bank. What am I going to do? I must have overdrawn my checking account.” • “I didn’t plan on the water heater breaking. How am I going to pay for it?” • “The doctor hasn’t called. My test results must be negative.”

10. Some stress is actually good for us. Too much stress is a different matter.

11. “Bad” Stress Conditions • The person believes the stressor is significant for his or her well being. AND 2. The person believes the stressor is bigger than his or her ability to deal with it.

12. The Stress Response + Exposure to stressors + Stressor is relevant to our well-being + Beliefs that stressors will harm and/or threaten us + Belief we cannot handle stressors + Last over time (chronic) = STRESS RESPONSE

14. WHAT IS STRESS • Mental, emotional or physical strain or tension. • Our body’s signal that something is different, that disturbs the body’s normal state of functioning.

15. STRESSORS Financial Issues Emotional Pain Relationship Issues Problems Sleeping Unmet Expectations Dealing with Change & Loss Communication Glitches Other People Self-Attack Employment Challenges Reintegration

16. MORE STRESSORS Emotions log jammed Inner Conflicts Everything feeling like life or death Feeling responsible for everyone and everything Who am I now? / Identity Struggles

18. Categories of Stress Symptoms • Physical • Psychological or emotional • Behavioral • Thought processing

19. Physical Symptoms 19

20. Psychological or Emotional Symptoms 20

21. Behavioral Symptoms 21

22. Thought Processing Symptoms 22

23. Combat Stress 23

24. 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 Strategies to Reduce Stress… 24

25. Stress Busting Strategies • Journal about your stress and worry. • Limit worry to a specific time of day. • Postpone worry when you are busy. • Tolerate and understand uncertainty. • Focus on the present, all else is illusion. • Do a physical activity. • Talk to a friend. • Slow down your breathing. • Relax your body.

26. How to Manage Your Stress … The Path Starts Here 26

27. Cascade of Responses

28. Stress Technique: • Relaxation Breathing Feelings come and go like clouds in the windy sky. Conscious breathing is my anchor. ThichNhatHanh

29. Relaxation Breathing Steps • Sit or lie down shoulders straight. • Relax the stomach. • Breathe in through the nose (See your stomach rise). • Breathe out through the nose (See your stomach fall). • Pause for a moment. • Continue 15 – 20 minutes.

30. Simplest technique to calm the body. 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. Relaxation Response 30

32. Learn to De-stress… • Find a strategy for managing stress that works for you. • Don’t let others stress you; reject stress generating thoughts. • Stop expecting so much of yourself. • Let “good enough” suffice. 5. Take it one day at a time. 32

33. Review of Key Points • Stress is both real and subjective. • It has real impacts on bodily systems. • You can relax the body using a stress management technique like diaphragmatic breathing. • There are many free useful resources for stress management. YRRP Website for Handouts: Address Your Stress http://www.yellowribbon.mil/event-support

36. De-stress from Deployment: Handling Stress after Deployment Facilitator’s Name: Leslie Robinson Date:July, 2014