Thomas Milsted. Thomas Milsted Generalsekretær [email protected] Tlf: 3141 8376.

Thomas Milsted. www.stressfonden.dk

Thomas MilstedGeneralsekretær

www.stressfonden.dk

[email protected]

Tlf: 3141 8376


Thomas Milsted. www.stressfonden.dk 3

Fight-Flight reaction

• Flight• Fight• Freeze


Stress currently has five meanings:

The concept of stress actually used to designatefive different phenomena:

1. The actual stimulation2. The experience of stimulation3. The physiological and psychological reaction4. The length of stress5. Experiencing the reaction.


Conception of stress

• Based on genetic makeup, experience, and reinforcement, a person develops a preferential hierarchy of values. This determines the individual´s preference for one steady state rather than another, and hence, the range of stability for each of the variables he or she attempts to maintain in balance


Psychological needs

• We need food, water and rest if your body to function. That is ours basic physiological needs.

• Similarly, we also have some basic psychological needs:


• Need for self - satisfaction• Contact need• Need for control (internal control)• Competency Requirements (learning, mastering)• Pleasure Needs (sexual, culinary, cultural, etc.)• Need for bodily well-being (fitness, weight)• Need for meaningful• Safety needs


Discuss whether each of you have met your basicpsychological needs when it comes:

• Need for complacency(I have very much opportunity to do well and do not feel offended ifh. the quality of my work)

•Need to contact(I have good relations in relation to colleagues, clients or citizens)

•Need for control(I have very much opportunity to manage the content, quantity and pace of my work)

•Need formeaningful(My work gives me a certain degree of euphoria and an experience of working with something that benefits other than myself)

•Need for reassurance(I am comfortable expressing my own views, values and feelings at my work)


The autonomic nervous system

DecreasedLowDecreased blood flowIncreased blood flowIncreased activityDecreased passageDecreased sweat secretionConstricted

Relaxed

IncreasedHighIncreases blood flow Decreased blood flowDecreased activityIncreased passageIncreased sweat secretionDilated

Increased alert

Heart functionBlood pressureMusclesSkinBowelsLungsSweat glandsPupilsBrain activity

Parasympathetic nervous system

Sympathetic nervous system


TOIL ON NEUROLOGICAL SYSTEM

Max activity

SYMPATHETIC PARASYMPATHETIC

Normal rest


Changes in ”The big four”:

• Sleep

• Sex

• Eating habits

• Social habits

- at all changes in behavior

stress symptoms


Glucose Fat Protein Water

Co

rtiso

l AU

C

0

10

20

30

40

50

60

Time (min)

0 20 40 60 80 100 120 140

Co

rtisol (nmol/l)

0

2

4

6

8

10

12

14

16

18

20

22

24

26

Stres

s

G / F

/ P / W

Fat

Glucose

Protein Water

(Gonzalez-Bono et al., 2002)


Time (min)

-10 0 10 20 30 40 50 60 70 80

Sal

ivar

y C

ortis

ol (n

mol

/l)

0

2

4

6

8

10

12

14

AC

TH (p

g/m

l)

0

10

20

30

40

50

60

70

Cortisol ACTH

STR

ES

S


Stress can be seen in sleep


Changes in ”The big four”:

• Sleep

• Sex

• Eating habits

• Social habits

- at all changes in behavior

stress symptoms


Symptoms and consequences of stress

Behavioral

•Reduced performance

•Social isolation

• Indeciveness

•Conflicts with other

•Lack of commitment

• Increased use of stimulants

Cognitive

•Reduced concentration

•Loss of memory

•Confusion

•Tunnel vision

•Learning Difficulties

Physical

•Headache

•Dryness in throat and mouth

•Tensions

•Palpitation

•Dizziness

•Constipation, diarrhoea

• Insomnia

Emotionally

•Mood swings

• Irritability

• Impatience

•Restlessness

•Anger/aggressiveness, cynicism

•Guilt, anxiety

•Depression


What to do in cases of problems with myself?

• Stop up

• Map your behavior

• If possible, consider alternatives

• Use colleagues and manager

• Insist on follow-up

• In the worst case: compensate!


Effects of Stress

Sumof strains

-+

Copingstrategies

Personality (Temperament, expectations,

needs)

and background

+

=

Effects of Stress


Breaking point

Strain/stress

Time

BPThreshold of an individuals capability


Breaking point

Strain/stress

Time

BP

Rest


Stress coping

Relief Running Fishing

Gardening View movie

Play

Relaxation Rest

Relaxation Yoga

Meditation Breathing Exercises


High level

Use of reserves

Exhaustion:

What and who gives me energy?

What and who takes my energy


Each of these areas have helped you to preserve life joy! Write 2-3 acts in each area that you think you can do to preserve the joy of life:

Work Personal Family Contacts with other

1: 1: 1: 1:

2: 2: 2: 2:

3: 3: 3: 3:

How shall you or will you ensure that each of these points are present persistent in your life as a "security" of your life energy?


Prevention method Specific aim• Primary prevention• Learn optimism: Alters the individual's way of thinking

about adversity and stressful events or

people• Time management: Improves planning and prioritising of

activities and eliminates unnecessary

activities• Modifying type A: Reduces the anger, hostility and intensity

with this behaviour• Establishment of

supportive relation- Enhances resources, knowledge and

ships: support to manage demands, stressful

events adversity


Secondary prevention

• Physical fitness: Improves cardiovascular strength and improves

muscle strength and flexibility

• Relaxation training: Lowers all indicators of the stress response

provides calming skills for stressful times

• Diet: Improves overall physical health an lowers the

risk of cardiovascular disease and cancer

• Emotional outlets: Provides releases for emotional stress and

tension


Tertiary prevention

• Traumatic stress

debriefings: Releases the emotional stress and conflicts

resulting from traumatic events

• Professional help: Provides medical (e.g cardiology, oncology,

psychiatry) treatment, drug therapy and

psychological counselling to heal those with

specific distress and strain problems


Piece of advice about stress

• Bee you self• Control your own life• Relax once or twice a day• Try too avoid coffee,

alcohol and cigarettes• Know every time you

succeed• Laugh

• Do have positive visions• Ask for help, advice and

counselling freely...you are not the centre of the universe

• Solve the conflicts that unavoidable will come in your life


Principle, choice and changed behaviour as a strategy at the personal level

• Principle

• Choice

• Behaviour


Principle, choice and changed behaviour

Principle: A principle is a comprehensive resolution example: ”I will be happy when i go to work and when i come home””I will not work at home””I am present now…all the time!”Choices: Principles mean that you have to make choices in order to live up to yourprinciples. If for example your principle is to be happy when you go to work andwhen you come home, you have to create a balance between spare time andworking time. Generally, you have to focus on obtaining the balance necessaryto be happy!Behaviour: Choices entail a change in behaviour compared to what you normallydo/think/mean! If your principle is that your home and your work are bothimportant areas, maybe you have chosen to leave the office on time to be ableto spend more time with the family during the “awake” hours. Maybe then youhave had to change your behaviour and no longer stay for half an hour or morebeyond the official working time.


well-being is dependent on experience and expectations:

expectations

satisfaction=

experience

When the equation is = or greater than 1 there are wel-being where the equation is less than 1 there are not weel-being


A responsible employee – in terms of stress ….

• Is aware of himself/herself, can identify his/her symptoms and knows his/her limits

• Knows how to handle his/her own stress and uses the possibilities available in the workplace for protecting himself/herself and the possibilities outside work to prevent stress

• Tells others when stress could become a problem after all

• Looks further than his/her own nose and is aware of the influence his/her own stress may have on colleagues.


Specific tools for prevention and handling of stressors

1. Physical

2. Psychological

3. Behavioral

4. Fundamental


Physical tools

When the Cortisol-level must be reduced!!!

• Alfa-training• Deep breathing• Physical contact• Laughter• Joy • Exercise


Psychological tools

• Acknowledgement• Safety/ security (ex: clarification of roles, plan B)

• Job satisfaction (ex: focus on how to optimize it?)

• Criterias of succes (ex: when is the effort good enough?)

• Personal space (ex: are you able to say no, when necessary )


Behavioral tools

Agreements of:

• How to care about each other! (ex: if a colleague is showing signs of stress, we will take action)

• How to take action? (ex: what kind of support do we need?)

• We implement a stress-reducing habit (ex: everyday check ups on well-being. Alfa-training)

.


Fundamental tools

• Personal values• Choice (ex: to be well!)

• Principle (ex: we don’t want to be stressed)

• Responsibility (ex: acknowledgement, support, presence…)

Some conditions can be changed only through a personaldecision of principle.

And some conditions can be changed only with yourcolleagues: with a common attitude and joint effort.

.


• Stress is a state of anxiety produced when events and responsibilities exceed one’s coping abilities.


• ”Coronary Artery Disease (CAD) with resultan Myocardial Infaction (MI) is repidly becoming the leading cause af death and disability in the intire world.”

• In ten years evry second will die of MI

WHO


What is the connexion between CAD og MI?

• Anger• Hostility• Depression

• Work-related stress/ job strain

• High demands• Lack of control and

poor influence. Low decision


Stress at work

• To much work• To little work• Time pressures and

deadlines• Poor physical working

conditions• Mistakes• To many decisions• Bad colleagues


Personal stress

• Life situation

• Own expectations

• Others expectations

• The personality


Senses

Thalamus

Cortex

Amygdala

Fight our flight response

The Brain


Feelings

Control No control

Anger

Joy

Fear

Sorrow

Furious

Mania

Panic

Depression

Irritation

Good mood

Tence

Bad mood


Adrenaline

• Fear • Flight/escape • Passivity


Noradrenaline

• Anger

• Aggressiveness

• Fight


• Depression. • Helpless. • Lack of control. • No desire/Not wanting • Discomfort

Cortisol


Oxytocin & Endorfins

• Tend and befriend


Joy & laughter

• Gamma interferon• White bloodcells• Antibody in the

mucosas• Endorfins


Emotional capturing

Situation

Object

Emotions:

Fear

Anger

Sorrow

Pleasure

Stress

Thoughts


Stress symptoms

• Irritable• Missing power of

concentration• Bad mood• Nervousness• Impatience• Worries• Isolation• Lost of appetite


• Insomnia and sleep disturbances

• Muscle tension and pain

• Heart palpitations• Stomach upset and

gastrointestinal pro-blems

• Headaches


The Healthy Human Being

• Try to have such a large reserve of energy that there is time and opportunity to play just for fun

• Encourage yourself to develop a deep interest and involvement in the activities you are engaged in.

• Develop an innocent curiosity. Have the courage to seek new areas.

• Have determined informality. You may consciously react against the formal stiffness that characterises many situations.

• Open self-criticism. Being self-critical, with the purpose of learning how to make things better and in a better way.

• Being in possession of an active, daydreaming imagination. This provides us with the breathing holes that are important in order to handle the complications that life contains, and in order to solve problems instead of living with them.

• Do not have a judgmental attitude towards other people


The Pleasure of one´s work

• Influence and control in your work• The feeling that your work are

appreciated and the experience that your work has a valuable point

• Personal and professional challenges

• Good fellowship with your colleagues


• Live with purpose and mission

• Keep your priorities clear and limited

• Focus on the good things in life, with-out ignoring the bad

• When angry, ask yourself: is it really justified?

• Get regular physical exercise and activity

• Express your positive emotions daily


The Brain

Physical world:Sight. HearingFeeling. Smell. TasteSence of time andspace.

Beta 2

Beta 1Daily

consciousness

I nner world:No sence of timeand space

Alf a (rem)Thought-activity Levels of inner

consciounessThetaChok. Hard

physical strain.

Deep sleep Delta Unconsciousness

Brain- oscillation (Hertz)

4

7

14

20

38

Thomas Milsted. Thomas Milsted Generalsekretær [email protected] Tlf: 3141 8376.

Documents

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sleep slide

thomas milsted generalsekretr

balance slide

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weight need

work need formeaningful

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