STRESS
Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding situations.
There are three types of stress people go through on a day to day basis.
EUSTRESS (positive stress) its short lived and it motivates you to meet deadlines or perform great.
DISTRESS (negative stress) when demands exceed your limits and ability to cope, usually from ongoing issues.
CHRONIC STRESS (horrible) stress that lasts for a long time and causes serious health issues.
SYMPTOMS OF STRESS: some not all
EMOTIONAL. PHYSICAL. COGNITIVE
irritability. headache. appetite change
worrying. fatigue. social withdrawal
mood swings. muscle tension. -self-care
overwhelmed. +blood pressure. +drugs/alcohol
anxiety. sleep issues. confused
5 SIGNS YOU ARE STRESSED THE F OUT!!
1. You are having physical symptoms of stress
2. Your emotions are all over the place or a change
3. You are having cognitive difficulties
4. You are having behavioral shifts
5. You lost all interest in the things that use to bring you happiness.
4 A's in STRESS. 3 C's in STRESS
AVOID if possible CALM your-self
ALTER to change CONNECTION to your-self
ACCEPT always. CONTROL your-self
ADAPT you will
ANXIETY
Anxiety is the body's natural, FUTURE-ORIENTED response to stress, characterized by feelings of fear, dread and uneasiness about situations from past to present to future.
THERE ARE 5 DIFFERENT KINDS OF ANXIETY
1. GENERALIZED ANXIETY worrying persistently about health, money, life in general when there is no immediate threat.
2. SOCIAL ANXIETY you will not go to parties or do public speaking anytime soon due to extreme fear of being criticized or humiliated.
3. PHOBIAS extreme fear of something specific and avoid it at all cost.
4. OCD counting to a specific number every time you open a door repeatedly to prevent perceived danger, etc.
5. PANIC DISORDER sudden overwhelming feeling of pure panic, dizzy, can't think and its hard to breathe before beginning something important.
SYMPTOMS OF ANXIETY: not all
EMOTIONAL. PHYSICAL. COGNITIVE
nervous. +heart rate. can't concentrate
apprehension. tummy issues. confusion
depressed. black out. focus negative outcomes
TRIGGERS. TREATMENT
* stress -therapy (individual & cognitive)
* genetics. -lifestyle changes/meditate
* trauma. -medication (sometimes)
C.A.L.M. IN ANXIETY
CONNECT
you have to connect to the root of your anxiety, observe your emotions and recognize your triggers.
ACCEPT
accept the feelings of anxiety but do not judge the feelings.
LET GO
letting go of negative thoughts and reframe your mind into thinking positive.
MOVE FORWARD
take action to move forward by using your coping skills; like deep breaths.
DEPRESSION
Depression is a serious, common mood disorder causing persistent intense feelings of sadness, emptiness, or irritability, along with a loss of interest in activities that once brought you joy.
5 TYPES OF DEPRESSION:
1. MAJOR DEPRESSIVE DISORDER (clinical depression) Intense, persistent sadness and functional impairment.
2. PERSISTENT DEPRESSIVE DISORDER (dysthymia) Severe but chronic, long term depressed mood lasting 2 years or more.
3. POSTPARTUM DEPRESSION intense, long-lasting and often disabling depression occurs after childbirth.
4. SEASONAL AFFECTIVE DEPRESSION (SAD) Depression that occurs in the seasons, usually starting in autumn and go through winter.
5. PSYCHOTIC DEPRESSION Severe depression accompanied by hallucinations and delusions
RISK FACTORS. TREATMENT
* brain chemistry. -psychotherapy
* genetics -medication
* life events. -lifestyle changes
* medical conditions
SYMPTOMS
* MOOD SWINGS
* LACK OF INTEREST IN THINGS THAT ONCE WERE GREAT
* FATIGUE
* TROUBLE CONCENTRATING/MAKING DECISIONS
* UNEXPLAINED PAINS, HEDACHES, DIGESTIVE ISSUES AND ACHES.
* NEGATIVE THOUGHTS/SUICIDAL
* IRRITABILITY/ANGRY OUTBURSTS
* CRYING ALL THE TIME
If you are experiencing any of the following, please please PLEASE use the links below to 211 or 988 to talk to someone. or just text 988 to get a hold of a counselor. Just know you are not alone, there are millions of people that suffer with depression. We may or may not know those people who suffer, so we should always take in to consideration other people's feelings when dealing with them. (and they should consider yours) Just to let you know, you are NOT alone; I to suffer from severe depression. It is a crippling disease that no one can see your brain crumbling, but you feel it 100% and it is not fair, as it is not fair to have a showing crippling disease.
PTSD=Post-Traumatic Stress Disorder
is a treatable mental health condition triggered by experiencing or witnessing terrifying, life-threatening, or traumatic events.
SYMPTOMS:
* Intrusive memories (flashbacks/night terrors)
* avoidance of reminders
* negative mood changes
* negative cognitive changes
* emotional reaction heightened
* heightened physical reaction
LONG-TERM EFFECTS:
*Can lead to chronic mental health issues
* Social withdrawal
* Substance abuse
* relationships damaged/destroyed
* unstable employment
TREATMENT:
* Specialized psychotherapy (cognitive behavioral therapy, EMDR)
* Medication (in some cases)
* support from professionals (ongoing therapy)
People with PTSD, may have troubles at work or school in functioning, also with establishing personal relationships or keeping them. We never feel safe completely, even when there is no immediate threat. The flashbacks happen even if you are not expecting it to and it disrupts your life. Night terrors absolutely terrorize you and ruin your whole day or more. You have a very hard time trusting people, even if you've known them your whole life. You purposely isolate, have a secret hiding place and your paranoia is accelerated. I have C-PTSD...
C-PTSD
Complex Post-Traumatic Stress Disorder=mental health condition resulting from long-term, repeated trauma, such as childhood abuse or domestic violence, often involving people you thought you could trust.
SYMPTOMS:
* all the same as PTSD
* severe emotional mood changes
* chronic low self-worth
* profound relationships troubles
* Distorted perception of the abuser
* Dissociation or Consciousness alterations
DIAGNOSIS & TREATMENT
*Must be diagnosed, symptoms are similar to BPD
* trauma-focused psychotherapy (CBT & DBT)
* Specialized Training in Affective and Interpersonal Regulation
* one on one therapy
LONG-TERM EFFECTS
* chronic difficulties in daily functioning
* feeling of hopelessness everyday
* severe health issues (physical complaints)
* substance abuse
* suicidal ideation
SELF-ESTEEM
your overall subjective evaluation of your own worth, influencing how you think, act and handle relationships.
LEVELS OF SELF-ESTEEM
* HEALTHY/HIGH SELF-ESTEEM
1. YOU LIKE YOURSELF
2. VALUE YOUR ACHIEVEMENTS
3. CONFIDENT IN YOUR ABILITIES
4. ASSERTIVE
5. NOT AFRAID TO FAIL
6. HAVE HEALTHY BOUNDARIES
* LOW SELF-ESTEEM
1. SELF-DOUBT
2. FOCUSING ON WEAKNESS
3. VIEW YOURSELF AS INFERIOR
* UNSTABLE SELF-ESTEEM
1. FLUCTUATION OF SELF-WORTH
2. BASED ON CONSTANT PRAISE OR FAIL
SIGNS OF LOW vs HIGH SELF-ESTEEM
LOW SELF-ESTEEM
* NEGATIVE SELF-TALK
* HIGH SELF-CRITICISM
* FEAR OF FAILURE
* PEOPLE-PLEASER
* DIFFICULT IN ACCEPTING COMPLIMENTS
HIGH SELF-ESTEEM
* ASSERTIVENESS IN NEEDS
* DECISION MAKING EASY/CONFIDENT
*RESILIENCE AFTER SETBACKS
* DOESN'T COMPARE ONESELF TO OTHERS
HOW SELF-ESTEEM AFFECTS MENTAL HEALTH
HIGH SELF-ESTEEM
is a "buffer" for stress and anxiety, it highlights a positive outcome and better coping techniques.
LOW SELF-ESTEEM
is connected to depression, anxiety and criticism and failure damages you personally.
GOOD NEWS
YOU CAN IMPROVE YOU SELF-ESTEEM
1. CHALLENGE NEGATIVE THOUGHTS
recognize and dispute self-critical thoughts or "inner critic" voices.
2. PRACTICE SELF-COMPASSION
treat yourself with the same kindness you offer a friend.
3. IDENTIFY STRENGTHS
acknowledge your accomplishments and positive qualities.
4. SET REALISTIC GOALS
build confidence by setting and achieving small and manageable goals.
5. BE ASSERTIVE
learn to say "no" and communicate your needs to others
6. AVOID COMPARISON
focus on your journey, who cares what others are doing
7. GET ACTIVE AND TAKE CARE OF YOURSELF
regular exercise and healthy habits can boost your sense of well-being.