It Happens in Threes: Handling Stress During Deployment Please download the It Happens in Threes: Handling Stress during Deployment 1 It Happens in Threes: Handling Stress During Deployment (APR 2013) Worksheet and Handouts before beginning this class.
"I try to take one day at a time, but sometimes several days attack me at once." Jennifer Yane, Artist 2 It Happens in Threes: Handling Stress During Deployment (APR 2013)
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 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Recognizing Your Stress and What to Do About It! • Answer the questions in columns 1, 2, and 3 on Handout 1: 1. What is causing you stress in your life? 2. How do you know you are stressed? 3. What do you do to cope with the stress? 4 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Categories of Stress Symptoms • Physical • Psychological or emotional • Behavioral • Thought processing 5 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Physical Symptoms • Increased heart rate • Problems concentrating • Elevated blood pressure • Digestive problems (nausea, constipation, or • Increased respiration diarrhea) • Muscle tension • Insomnia or sleeping too • Muscle spasms or tics much • Stomach ache • Skin breakouts • Headache • Weight loss or gain • Dizziness • Cold sweats • Eye strain 6 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Psychological or Emotional Symptoms • Being tired • Moodiness • Mind wondering • Short temper and agitation • Anger and irritability • Feelings of burnout and • Anxiety and worry depression • Impatience • Feelings of isolation • Rushed speech • Numbness and lack of • Confusion interest in life • Relationship problems • Guilt and shame or a • Memory loss sense of failure • Feeling overwhelmed 7 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Behavioral Symptoms • Exaggerating normal • Risky or careless behaviors behavior • Sharing fewer satisfactions • Withdrawing with family and friends • Working harder • Having other family members with stress problems • Changes in diet • Having fewer stress-free • Blaming conversations with family • Picking fights and friends • Pretending that nothing is • Being over-watchful or overly wrong concerned about safety • Restlessness or fidgeting • Staring into space (the • Angry outbursts “thousand - yard stare”) • Crying 8 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Thought Processing Symptoms • Problems concentrating • Troubling memories or • Confusion nightmares • Having problems in • Loss of trust • Hallucinations or making decisions or processing information delusions • Memory loss • “This is horrible or • Having a hard time telling unbearable.” • “I’m not good enough.” what is real • Re-experiencing events or • “I’m going to go crazy.” flashbacks 9 It Happens in Threes: Handling Stress During Deployment (APR 2013)
How to Manage Your Stress … The Path Starts Here 10 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Preventing 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 • Stop over scheduling or commitments • Stop trying to be perfect • Be optimistic and believe in yourself • Don’t get caught in the vicious circle of stress • Stop constantly thinking about your problems 11 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Tackling Stress … • Do you get enough sleep? • How is your diet? Healthy? Full of junk food? Are you drinking water? • Are you maintaining your perspective? • How is your time management? • Do you have an emotional outlet? • Do you have time for YOU? • Are you making time for fun and other pleasurable activities? Do you take time out each day to relax? Are you exercising? Do you read for pleasure? Do you take small walks, listen to soothing music, or try aromatherapy to relax? • Do you know some relaxation exercises or meditation? 12 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Guided Imagery “Imagination is more powerful than knowledge.” — Albert Einstein 1. Find a comfortable position. 2. Relax and concentrate on breathing. 3. Keep an open attitude. 4. Pick a visual image (e.g. beach, forest). 5. Allow your mind to develop the image and see the colors, textures, etc. 6. Concentrate on the image. 7. Use all of your senses. 13 It Happens in Threes: Handling Stress During Deployment (APR 2013)
Don’t Let the Curse Get to You … 1. One day at a time 2. Reduce your workload 3. Ask for help 4. Make time for you 5. Be choosy about who you spend time with 6. It is okay to say “no” 14 It Happens in Threes: Handling Stress During Deployment (APR 2013)
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