Who am I? Disaster Behavioral Health Services 4/29/2016. Liza Carol Chigos DBH Planning Coordinator Texas CISM Network Coordinator.

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1 Liza Carol Chigos DBH Planning Coordinator Texas CISM Network Coordinator Who am I? Liza Carol Chigos Texas Department of State Health Services Disaster Behavioral Health Services I volunteer with Team Rubicon USA I volunteer with the Travis County Sheriff s Office as a Victim Services volunteer I serve on the Central Texas CISM Team During this presentation I will provide some stress reduction tips you can take with you Disaster Behavioral Health Services What we do: Disaster Behavioral Health (DBH) Consortium Texas CISM Network (Critical Incident Stress Management) Provide subject matter expertise Contribute to State planning process with TDEM (Texas Division of Emergency Management) Texas Disaster Medical System (TDMS) Set training standards for DBH response teams Crisis Counseling Program FEMA / SAMHSA 1

2 Stress is subjective but you know it when you feel it. This session will explain some of the physiology of stress reactions Techniques individuals can use anywhere to help reduce their stress. Participants will also learn how to recognize heightening stress in others. Resources will be provided. Here is the first one! Did you know Taking a coffee break In Sweden, it's been a part of the culture since the 1700s, to take fika (coffee) breaks around 10 a.m. and 3 p.m. Coworkers head to a café for lattes, tea, or smoothies with a cinnamon roll, muffin, or macaron. There is something very friendly and peaceful about it. What you can do Program a break reminder into your smartphone, heed the beeps, and grab a friend for coffee. Don't feel guilty for slacking off; in a study from MIT, people who got up to socialize during the work day ended up being 10 to 15% more productive than those who didn't. Affects of Crisis 2

3 Early Psychological Interventions Modalities may include: Levels of Intervention: Substance Use Disorder services PTSD Counseling Critical Incident Stress Management (CISM) Crisis Counseling Spiritual Care Psychological First Aid 7 It is likely that early psychological intervention (i.e., response oriented crisis and disaster mental health intervention) is best thought of as a means of enhancing resiliency. [Kaminsky, et al, (2005) RESISTANCE, RESILIENCE, RECOVERY. In Everly & Parker, Mental Health Aspects of Disaster: Public Health Preparedness and Response. Balto: Johns Hopkins Center for Public Health Preparedness. 8 How is this done? Community based outreach Focus on strengths & coping skills Restore functioning Confirms reactions are common/normal Focus is educational Linkages with resources and referrals 9 3

4 Building Resilience re sil ience: rəˈzilyəns/ noun 1: the capability of a strained body to recover its size and shape after deformation caused especially by compressive stress 2: an ability to recover from or adjust easily to misfortune or change Maintaining Resilience Make sure you are taking frequent breaks Stay connected to your support network Getting sufficient sleep Eating as best you can Know when to seek help from peers or professionals Maintaining Resilience Are you self aware? Do you know what stresses you out? Do you know your own stress signals? Turn off technology and let your mind rest The s will be there later OR give your phone to someone else to answer 4

5 Compassion Fatigue Moral Stress Secondary Trauma Vicarious Trauma Post-traumatic stress; avoidance, numbing, anxiety, reexperiencing the trauma Differs from burn-out, but can co-exist Can be from one case, or can be cumulative Mother Teresa Understood Compassion Fatigue Wrote in her plan to her superiors that it was MANDATORY for her nuns to take an entire year off from their duties every 4-5 years to allow them to heal from the effects of their care-giving work. Compassion Fatigue: The Antidote 5

6 Here is another stress reduction tip! This is the central nervous system. OR The brain and all its parts. Stress, depression, PTSD, anxiety are not, NOT, from the neck up. Stress can be felt and manifested through the entire body. Can you name some affects? The Physiology The Stress Cycle 6

7 When affected by the stress cycle, people may: become increasingly distressed and irritable become unable to relax or concentrate have difficulty thinking logically and making decisions enjoy their work less and feel less committed to it feel tired, depressed, anxious have difficulty sleeping experience serious physical problems, such as: heart disease, disorders of the digestive system, increases in blood pressure, headaches, musculo-skeletal disorders (such as low back pain and upper limb disorders) The Organization Staff stress can cause a deterioration of the organization. Possibly affecting the viability of the organization to survive. Can you name some affects? increased absenteeism decreased commitment to work increased staff turn-over impaired performance and productivity increased unsafe working practices and accident rates adverse affect on staff recruitment damage to the organization s image both among its workers and externally What can be done on an Organizational Level? Effective management structure and leadership Clear purpose and goals Nurture team support Develop a plan for stress management Create a buddy system to support and monitor stress reactions Education about signs of symptoms of worker stress and coping strategies 7

8 Here is another stress reducer Research has found that having a dog can lower blood pressure, reduce stress hormones, and boost levels of feel-good chemicals in the brain. Of course all the unconditional love is pretty good too! Being in nature is also good for your stress levels, if you are the outdoorsy type. Individual Approaches to Stress Management I have talked about some of the ways stress can manifest. I have given you a few ways you can build stress reduction into your life. Now, we ll talk about some stress management tools that have been shown to be effective. Individual Approaches to Stress Management Exercise get out with your dog for a hike don t forget the little ones! 8

9 Laughter Yoga 5 Benefits of Laughter Yoga 1. Good Mood and More Laughter: Laughter Yoga helps to change your mood within minutes by releasing certain chemicals from your brain cells called endorphins. You will remain cheerful and in a good mood throughout the day and will laugh more than you normally do. 2. Healthy Exercise to Beat Stress: Laughter Yoga is like an aerobic exercise (cardio workout) which brings more oxygen to the body and brain thereby making one feel more energetic and relaxed. Laughter Yoga 5 Benefits of Laughter Yoga 3. Health Benefits: Laughter Yoga reduces the stress and strengthens the immune system. You will not fall sick as easily; and if you have some chronic health conditions, you will heal faster. 4. Quality of Life: Laughter is a positive energy which helps people to connect with other people quickly and improves relationships. If you laugh more, you will attract many friends. 5. Positive Attitude in Challenging Times: Everyone can laugh when life is good, but how does one laugh when faced with challenges? Laughter helps to create a positive mental state to deal with negative situations and negative people. It gives hope and optimism to cope with difficult times. Humor Develop the characteristic of humor Reduces stress because it helps us to see the paradoxes of life that befall all of us It helps keep problems in perspective Appears to reduce the physiology of stress Use your sense of humor in stressful times OR Associate with people who have a good sense of humor 9

10 Some of us are extroverts We get our energy from being with other people Group activities Fellowship Organizational Affiliation Some of us are introverts We relax in solitude We process on our own schedule This does not mean that we are depressed Depression and Introversion are different Some of us are isolated Technology There s an App for that! has an app and training in Psychological First Aid Faith Community Or any affiliation community A volunteer group, book club Peer Community Others who do what you do and UNDERSTAND what stresses you face 10

11 How am I with all this? Do I practice good self care? Not always but I try! Top 10 Things To Do To Cope with Stress #10 Exercise #9 Spend Time With Others 11

12 #8 Reach Out To Others #7 Stay Calm #6 Eat a Healthy Diet #5 Do Things That Make You Feel Good #4 Maintain your Faith Practices #3 Get Plenty of Rest 12

13 #2 Remember, You re Not Crazy! #1 Talk To Peers, Family, Friends Resources Disaster Behavioral Health Suicide Safe Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others - L. van Dernoot Lipsky and C Burk Please remember to check in with your peers. It isn t this obvious! 13

14 National Suicide Prevention Lifeline If you need help for yourself, or a friend: Call the LIFELINE TALK (8255) Suicidepreventionlifeline.org (program it into your phone) Questions? 14