Stress Awareness and Management

What is stress?

A physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation

3 Types of Stress

Eustress: bursts of energy that helps get things done; loss of car keys

Distress: Occurs for short time, takes over life, causes disruption

Traumatic Stress: Result of catastrophic event; change in reality and beliefs

What stress looks like:

Emotionally

• Anxiety/Fear
• Overwhelmed with sadness
• Angry
• Too much or not enough energy
• Disconnected; not caring about anything or anyone
• Numb

Physically

• Stomach aches/diarrhea
• Headaches or other physical pains for no reason
• Eating too much or too little
• Sweating; having chills
• Tremors or muscle twitches
• Jumpy; easily startled

Behaviorally

• Trouble sleeping
• Increase or decrease in activity levels
• Frequent crying
• Using alcohol, tobacco, illegal drugs or prescription medication
• Outbursts of anger
• Trouble remembering things
• Lack of concentration
• Feeling confused
• Worrying a lot 
• Difficulty making decisions
• Difficulty listening to others

Tools

• Brief Relaxation Techniques throughout the workday
• Stay aware of limitations and needs (set boundaries)
• Take appropriate self-care measures (take moments for yourself)
• Increase positive activities (take a walk outside, journal, etc.)
• Connect with others
• Practice religious faith, philosophy, or spirituality
• Spend time with family and friends
• Learn to “put away” stress
• Writing, drawing, painting
• Limit caffeine, tobacco, and substance use
• Stay informed, but limit media exposure; even social media

Know when to seek help

• Engaging in risky behavior
• When symptoms last longer than 4 weeks or become severe
• Thoughts of harming self or others

Information provided by DBHDD

HOPE is Here

If you’re struggling with stress or would like to refer someone you know, we’d love to speak to you further. HOPE is here. Contact us today.