Mental Health & Stress Management
Step 1: Resources
Please review each of these resources thoroughly to assist you with completing your Action Worksheet
Step 2: Questions
Reflect on the following Question:
From the image beside: Have you noticed the impacts listed from lack of sleep in your work day?
Reflect on the Following Questions:
Do you Practice Any of the Healthy Sleep Habits Listed?
Which ones might be the easiest for you to start with?
Watch the Video!
Adjust the volume or pause the video to meet your needs.
Step 3: Exercise
How Would You Describe Your Level Of Stress?
Try Five Minutes Of Yoga
- It deepens your breathing
- It teaches mindfulness
- It improves sleep
- It gets you moving
- It lulls you with music
- Reduces stress hormone cortisol in a few minutes
- It deepens your breathing
- It teaches mindfulness
- It improves sleep
- It gets you moving
- It lulls you with music
- Reduces stress hormone cortisol in a few minutes
Try Five Minutes Meditation
- It deepens your breathing
- It teaches mindfulness
- It improves sleep
- It gets you moving
- It lulls you with music
- Reduces stress hormone cortisol in a few minutes
- It deepens your breathing
- It teaches mindfulness
- It improves sleep
- It gets you moving
- It lulls you with music
- Reduces stress hormone cortisol in a few minutes
- It deepens your breathing
- It teaches mindfulness
- It improves sleep
- It gets you moving
- It lulls you with music
- Reduces stress hormone cortisol in a few minutes
- It deepens your breathing
- It teaches mindfulness
- It improves sleep
- It gets you moving
- It lulls you with music
- Reduces stress hormone cortisol in a few minutes
Step 4: Summary
Stress can be a motivator:
- Stress produces adrenaline, making us more alert and ready to react or respond quickly.
- Stress sharpens your senses and gives you that sharp burst of energy and sense of urgency to complete your task.
When stress hits, The following Happens:
- Energy boost.
- Body goes on full alert.
- You become highly productive and focused.
- You think faster & have more clarity.
- Stress numbs your pain receptors enabling “superhuman” feats
“Self-induced” Stress can:
- Propel individuals to reach for greater heights.
- Improve performance as individuals are able to internalize stress and convert it into positive energy.
- All creative solutions to problems and attain goals.
- Your brain stem – also known as your ‘animal brain’, ‘reptilian brain’ or ‘survival brain’
- Speeds up heart rate and strength.
- Your limbic system which includes your hypothalamus, hippocampus and amygdala – also known as your ‘emotional brain’ emotions more intense.
- Your frontal lobe – also known as your ‘neocortex’, ‘thinking brain’ or ‘smart brain’ – thinking brain shuts off.
- Fight – get angry or frustrated.
- Flight – Panic.
- Freeze – Avoidance.
- Fawn – Talk your way out of it.
- Rationalization – attributing actions so they appear reasonable or sensible.
- Projection – attribute undesirable ideas to others so that they seem less negative.
- Displacement – directing feelings of anger to a safe target.
- Compensation – applying skills in one area to make up for failure in another.
- Survival Brain
Use your body – breath, run, shower - Emotional Brain
Control thoughts – Visualization, mediation and mindfulness - Thinking Brain
Talking to a counselor, reading a book or writing things down
- One of the most interesting studies in the last few years carried out at Yale University, found that mindfulness meditation decreases activity in the default mode network (DMN), the brain network responsible for mind-wandering.
- Some symptoms of emotional distress include:
- feeling overwhelmed, helpless, or hopeless
- feeling guilty without a clear cause
- spending a lot of time worrying
- having difficulty thinking or remembering
- sleeping too much or too little
- having changes in appetite
- relying more heavily on mood-altering substances, such as alcohol
- isolating from people or activities
- experiencing unusual anger or irritability
- experiencing fatigue
- having difficulty keeping up with daily tasks
- experiencing new, unexplained pain
- Adjust your standards.
- Do you need to have everything done at once? Redefine success and stop striving for perfection, and you may operate with a little less guilt and frustration.
- Practice thought-stopping.
- Stop gloomy thoughts immediately. Refuse to replay a stressful situation as negative, and it may cease to be NEGATIVE!
Step 5: Action Worksheet
Complete the Action Worksheet and submit a copy to your supervisor.
Having issues? Get support by emailing us at contactus@flashpointtraining.com
