Thomas Milsted Generalsekretær stressfonden.dk millsted@stressfonden.dk Tlf: 3141 8376

1. Thomas Milsted Generalsekretær www.stressfonden.dk millsted@stressfonden.dk Tlf: 3141 8376

3. Fight-Flight reaction • Flight • Fight • Freeze 11/8/2014 3

4. Stress currently has five meanings: The concept of stress actually used to designate five different phenomena:1. The actual stimulation2. The experience of stimulation3. The physiological and psychological reaction4. The length of stress5. Experiencing the reaction.

5. 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

6. 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:

7. 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

8. 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)

9. Sympathetic nervous system Parasympathetic nervous system Heart function Blood pressure Muscles Skin Bowels Lungs Sweat glands Pupils Brain activity Increased HighIncreases blood flow Decreased blood flow Decreased activity Increased passage Increased sweat secretion Dilated Increased alert Decreased Low Decreased blood flow Increased blood flow Increased activity Decreased passage Decreased sweat secretion Constricted Relaxed The autonomic nervous system 11/8/2014 9

10. TOIL ON NEUROLOGICAL SYSTEM Max activity SYMPATHETIC PARASYMPATHETIC Normal rest

11. stress symptoms Changes in ”The big four”: • Sleep •Sex •Eating habits • Social habits - at all changes in behavior

14. Stress can be seen in sleep 14

15. stress symptoms Changes in ”The big four”: • Sleep •Sex •Eating habits • Social habits - at all changes in behavior

16. 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 Symptoms and consequences of stress

17. 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!

18. Effects of Stress Coping strategies Personality   (Temperament, expectations, needs)   and background Sum of strains - + + = Effects of Stress 11/8/2014 18

19. Breaking point Strain/stress BP Threshold of an individuals capability Time

20. Breaking point Strain/stress BP Time Rest

21. Stress coping Relief Running Fishing Gardening View movie Play Relaxation Rest Relaxation Yoga Meditation Breathing Exercises

22. What and who gives me energy? High level Use of reserves Exhaustion: What and who takes my energy

23. 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? 11/8/2014 23

24. 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

25. 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

26. 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

27. 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 Piece of advice about stress

28. Principle, choice and changed behaviour as a strategy at the personal level Principle Choice Behaviour

29. 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 your principles. If for example your principle is to be happy when you go to work and when you come home, you have to create a balance between spare time and working time. Generally, you have to focus on obtaining the balance necessary to be happy! Behaviour: Choices entail a change in behaviour compared to what you normally do/think/mean! If your principle is that your home and your work are both important areas, maybe you have chosen to leave the office on time to be able to spend more time with the family during the “awake” hours. Maybe then you have had to change your behaviour and no longer stay for half an hour or more beyond the official working time.

30. 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

31. 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. 11/8/2014 31

32. Specific tools for prevention and handling of stressors • Physical • Psychological • Behavioral • Fundamental

33. Physical tools When the Cortisol-level must be reduced!!! • Alfa-training • Deep breathing • Physical contact • Laughter • Joy • Exercise

34. 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 )

35. 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) .

36. 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 personal decision of principle. And some conditions can be changed only with your colleagues: with a common attitude and joint effort. .

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

38. WHO • ”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

39. Anger Hostility Depression Work-related stress/ job strain High demands Lack of control and poor influence. Low decision What is the connexion between CAD og MI?

40. Stress at work • To much work • To little work • Time pressures and deadlines • Poor physical working conditions • Mistakes • To many decisions • Bad colleagues

41. Personal stress • Life situation • Own expectations • Others expectations • The personality

43. Feelings Control No control Irritation Good mood Tence Bad mood Anger Joy Fear Sorrow Furious Mania Panic Depression

44. Adrenaline • Fear • Flight/escape • Passivity

45. Noradrenaline • Anger • Aggressiveness • Fight

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

47. Oxytocin & Endorfins • Tend and befriend

48. Joy & laughter • Gamma interferon • White bloodcells • Antibody in the mucosas • Endorfins

49. Emotional capturing Thoughts Situation Object Emotions: Fear Anger Sorrow Pleasure Stress

50. Stress symptoms • Irritable • Missing power of concentration • Bad mood • Nervousness • Impatience • Worries • Isolation • Lost of appetite