Signs of Stress and Strategies to Manage
Tips To Manage Stress Response
“Edgy”, “anxious”, “jacked up” are some words people use to describe their response to various stress events. Your body is wired to respond this way and it is NORMAL. Immediately after an event out of the norm the heart is pounding, headaches, sweating, feeling numb, nausea, cannot breathe, chest pain, agitation. Hours, days, and possibly for 3 to 4 weeks later sleep disturbance, nightmares, intrusive thoughts/images, avoidance of things that remind you (ie work in some cases, similar calls), difficulty with focus/concentration, difficulty making decisions… ALL NORMAL.
Not so fun facts- this can come on as result of response to years of cumulative stress and seem “random”. Post-Traumatic Stress Injury may onset several weeks, months, or even years after an event that exceeds level of your average calls or if something else triggers the response (ie having your own children then makes calls involving children even more stressful). Stress responses should subside over the course of 3-4 weeks. If things are getting worse or last longer than a month, consider seeking help from a behavioral health provider who is experienced working with responders.
What causes this??? A little almond sized thing called the amygdala in the limbic system of the brain. This is the “alarm system” for the body where our automatic fight-flight-freeze happens. Fight-flight-freeze causes adrenaline and cortisol surge. People who are working as first responders and public safety officers are “fight response” people. The nature of your job causes you to be in a perpetual state of alert and response which seems normal to you but your increased production of adrenaline and cortisol affects health and wellness.
Serious effects of stress: you are statistically at a much higher risk for serious health issues due to inflammation caused by chronic stress/adrenaline and cortisol dump. You are also at higher risk to have post-traumatic stress injury, substance misuse issues, and very high risk for suicide. GOOD NEWS: There are some things you can do to reduce the adrenaline/cortisol post stress event. Responders Together NH at Kilter Fitness in Bristol has info and resources 603-254-9610 or find them on FB. Free open gym for responders and veterans! Also visit www.responderstogethernh.org
*WORKOUT/GET ACTIVE
Hit the gym. Get outdoors. Moderate to hard workouts will significantly decrease levels of stress hormones AND increase feel good hormones. Rhythmic and repetitive things like boxing/martial arts, weight lifting, yoga, Pilates, running, walking, hiking, biking are all great. MOVE!!!
*PROGRESSIVE MUSCLE RELAXATION
Flex hard, hold 10 to 30 seconds, then release each muscle group in progression from head to feet, feet to head, then entire body. There are scripts on u tube if you like guided stuff.
*BODY SCAN
Start at your head and scan to your feet. Notice and soften any area that feels tight. Intentionally soften and relax muscles. You can do this anywhere!!
EYE GAZE (this regulates blood pressure, heart rate)
Focus your gaze on one spot on the wall or floor for several seconds. Without moving your eyes, shift to what you see in peripheral vision.
*BOX BREATHING
Breathe four sides of the square: IN 4, HOLD 4, OUT 4, HOLD 4. Repeat a few times.
Any focus on a repeated breath pattern works because it requires the cortex, limbic system, and brainstem to communicate with each other.
*VISUALIZATION/CALM PLACE/SOMETHING YOU LOVE DOING
Your brain does not know the difference between real and imagined. Think dreams/nightmares and how real that can feel. Go on a headspace vacation or practice moving between a mildly irritating event and pleasant/calm. This trains your brain to be able to refocus away from stressful memories/images. FLASHBACKS: fast forward through the event to the point you thought it was under control or over.
GROUNDING IN THE PRESENT (also good for intrusive thoughts, images)
A gentle grounding would be to notice what is happening on a sensory level in the present moment. Notice what you see, smell, hear, taste, and feel. A more intense grounding might be hot/cold shower, hard workout, being outside and again noting what you see, smell, hear, taste, and feel.
REFRAME UNHELPFUL THOUGHTS “EVEN THOUGH [event/stress factor], AT LEAST _____”
You may have to stretch sometimes; at least the sun came up, I have electricity, an asteroid didn’t hit last night, etc. Other ideas: Take inventory of what went WELL on the call/shift, list things you are grateful for each day. Be aware of NEGATIVE LENS bias. You aren’t called to happy and heart lifting situations. You spend way more time with people and events that are the opposite of desired situation or behavior.
SLEEP
Not something everyone can “do” but this is the body’s natural method of washing away stress hormones. Exercise, diet, reducing alcohol, and good sleep hygiene can help.
NOTE:
IF YOU OR SOMEONE YOU KNOW IS THINKING OR TALKING ABOUT SUICIDE SEEK HELP.
CALL THE NATIONAL SUICIDE PREVENTION LIFELINE 1-800-273-TALK (8255) or call 988 or 911
Talking and asking about suicide PREVENTS suicide
Not so fun facts- this can come on as result of response to years of cumulative stress and seem “random”. Post-Traumatic Stress Injury may onset several weeks, months, or even years after an event that exceeds level of your average calls or if something else triggers the response (ie having your own children then makes calls involving children even more stressful). Stress responses should subside over the course of 3-4 weeks. If things are getting worse or last longer than a month, consider seeking help from a behavioral health provider who is experienced working with responders.
What causes this??? A little almond sized thing called the amygdala in the limbic system of the brain. This is the “alarm system” for the body where our automatic fight-flight-freeze happens. Fight-flight-freeze causes adrenaline and cortisol surge. People who are working as first responders and public safety officers are “fight response” people. The nature of your job causes you to be in a perpetual state of alert and response which seems normal to you but your increased production of adrenaline and cortisol affects health and wellness.
Serious effects of stress: you are statistically at a much higher risk for serious health issues due to inflammation caused by chronic stress/adrenaline and cortisol dump. You are also at higher risk to have post-traumatic stress injury, substance misuse issues, and very high risk for suicide. GOOD NEWS: There are some things you can do to reduce the adrenaline/cortisol post stress event. Responders Together NH at Kilter Fitness in Bristol has info and resources 603-254-9610 or find them on FB. Free open gym for responders and veterans! Also visit www.responderstogethernh.org
*WORKOUT/GET ACTIVE
Hit the gym. Get outdoors. Moderate to hard workouts will significantly decrease levels of stress hormones AND increase feel good hormones. Rhythmic and repetitive things like boxing/martial arts, weight lifting, yoga, Pilates, running, walking, hiking, biking are all great. MOVE!!!
*PROGRESSIVE MUSCLE RELAXATION
Flex hard, hold 10 to 30 seconds, then release each muscle group in progression from head to feet, feet to head, then entire body. There are scripts on u tube if you like guided stuff.
*BODY SCAN
Start at your head and scan to your feet. Notice and soften any area that feels tight. Intentionally soften and relax muscles. You can do this anywhere!!
EYE GAZE (this regulates blood pressure, heart rate)
Focus your gaze on one spot on the wall or floor for several seconds. Without moving your eyes, shift to what you see in peripheral vision.
*BOX BREATHING
Breathe four sides of the square: IN 4, HOLD 4, OUT 4, HOLD 4. Repeat a few times.
Any focus on a repeated breath pattern works because it requires the cortex, limbic system, and brainstem to communicate with each other.
*VISUALIZATION/CALM PLACE/SOMETHING YOU LOVE DOING
Your brain does not know the difference between real and imagined. Think dreams/nightmares and how real that can feel. Go on a headspace vacation or practice moving between a mildly irritating event and pleasant/calm. This trains your brain to be able to refocus away from stressful memories/images. FLASHBACKS: fast forward through the event to the point you thought it was under control or over.
GROUNDING IN THE PRESENT (also good for intrusive thoughts, images)
A gentle grounding would be to notice what is happening on a sensory level in the present moment. Notice what you see, smell, hear, taste, and feel. A more intense grounding might be hot/cold shower, hard workout, being outside and again noting what you see, smell, hear, taste, and feel.
REFRAME UNHELPFUL THOUGHTS “EVEN THOUGH [event/stress factor], AT LEAST _____”
You may have to stretch sometimes; at least the sun came up, I have electricity, an asteroid didn’t hit last night, etc. Other ideas: Take inventory of what went WELL on the call/shift, list things you are grateful for each day. Be aware of NEGATIVE LENS bias. You aren’t called to happy and heart lifting situations. You spend way more time with people and events that are the opposite of desired situation or behavior.
SLEEP
Not something everyone can “do” but this is the body’s natural method of washing away stress hormones. Exercise, diet, reducing alcohol, and good sleep hygiene can help.
NOTE:
IF YOU OR SOMEONE YOU KNOW IS THINKING OR TALKING ABOUT SUICIDE SEEK HELP.
CALL THE NATIONAL SUICIDE PREVENTION LIFELINE 1-800-273-TALK (8255) or call 988 or 911
Talking and asking about suicide PREVENTS suicide