Coping with Stress and Depression
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- Cleopatra Potter
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1 Coping with Stress and Depression Presented by Mitch Abblett, PhD Doctorate in Clinical Psychology; Clinical Psychologist, Consultant, and Author Julie Totten, MBA President and Founder, Families for Depression Awareness Agenda How to identify signs of stress What are ways to reduce stress What is mindfulness-based stress reduction How to identify when it s more than stress What are anxiety and depression How and where to get help About Families for Depression Awareness 1
2 Viewer Activity! Consider: What causes you the most stress?! Stress is a fact of life, but it can be managed Definition of stress Stress is your body's way of responding to any kind of demand. It comes from the strains of day-to-day life or acute events. 2
3 Acute Stress How does it feel? You are driving You see a dog in the road You slam on the brakes What happens to your body? Signs of Stress! Digestive problems! Tense muscles and aches! Racing heartbeat and restlessness, sweating! Skin problems! Getting sick more frequently! Irritability, quick temper! Worried, anxious thoughts! Forgetfulness, problems concentrating! Less interest in sex! Menstrual or fertility problems! Drinking more alcohol, smoking more often 3
4 How stress impacts the body You have a fight or flight response! Adrenaline and other body chemicals are released! Good for short spurts, not long term! Chronic stress without healthy release has long-term consequences to physical and emotional health Chronic stress can take a toll Increased vulnerability to:! Infections, viruses! Sleep problems! Anxiety! Depression! GI problems! Heart conditions! Weight gain or loss! Infertility! Compromised glucose control (diabetes) Take the Holmes and Rahe stress test at: 4
5 How do you cope with stress?! Healthy ways and unhealthy ways Strategies for coping with stress! Relax deliberately and breathe deeply! Eat well, with a healthy, balanced variety of foods! Stop smoking! Limit coffee and alcohol! Exercise and move your body! Sleep long enough to feel rested! Set limits! Spend time with others! Laugh and sing! Practice spirituality! Focus on your goals 5
6 Rationale for reframing Reframing negative thoughts can help us: Turn them into positive possibilities Reduce stress and improve mood What nourishes you? 6
7 Inventory your personal attributes Practice gratefulness " I recognize " I acknowledge " I appreciate 7
8 Mindfulness-Based Stress Reduction (MBSR) Mindfulness means paying attention in a particular way deliberately, in the present moment, and without judgment Benefits of MBSR! Shown to decrease the negative effects of stress.! Some success easing other health problems! MBSR is a lifestyle change, more effective in the long run The MBSR program was founded in 1979 by Dr. Jon Kabat-Zinn, U-Mass Medical Center; now offered at centers and clinics nationwide 8
9 Ways to practice MBSR " Meditation " Yoga " Tai chi " Other body-centered meditative approaches By increasing awareness in a conscious way, you can work through your stress Remember to breathe! 9
10 Commit to reducing stress For your eyes only, jot down one or two things you can do starting tomorrow (maybe even tonight?) to help manage your stress at home and at work. I commit to:! [doing what?]! [by when?]. Beyond Stress 10
11 Anxiety or clinical depression Do you know someone who is anxious or depressed? These are medical conditions Clinical depression and anxiety:! Affect people of any age, gender, race, income level! Are treatable medical conditions! 80% of people improve with treatment! Are often biologically based! Like diabetes or heart disease 11
12 What is anxiety? Excessive dread, fear, or worry that is intense and ongoing Who has anxiety? It is very common: 40 million adults in the U.S. suffer from anxiety disorders* *Kessler RC, Chiu WT, Demler O, Walters EE. Prevalence, severity, and comorbidity of twelve-month DSM-IV disorders in the National Comorbidity Survey Replication (NCS-R). Archives of General Psychiatry, 2005 Jun;62(6):
13 Signs of anxiety disorders Irrational feelings of fear, uneasiness, dread Excessive worry Impaired concentration or selective attention Feeling restless or on edge Heart palpitations or racing heartbeat Avoiding activities or people Easily startled or jumpy Bothered by normal surrounding noise or conversation Irritability Sweating Fatigue Headaches and stomach problems Insomnia Repetitive/compulsive behaviors (checking, counting, washing) Nervousness Who has clinical depression? Common 14.8 million American adults in a given year 1 About 7% of American adults are depressed 1 20% of teens will experience depression by adulthood 2 If untreated, can lead to suicide 30% attempt suicide, and half of those take their lives 3 1: Archives of General Psychiatry, 2005 Jun; 62(6): : American Academy of Child and Adolescent Psychiatry, Facts for Families, The Depressed Child, : National Center for Health Statistics,
14 Signs of clinical depression For at least 2 weeks: Feeling miserable, depressed, sad, empty, or irritable Losing interest or pleasure in most activities Thinking of death or suicide - Seek help immediately Common sign Abusing alcohol and drugs 9% of full-time workers about 12.7 million people have problems with alcohol consumption.* *2011 National Survey on Drug Use and Health, Substance Abuse and Mental Health Services Administration 14
15 Depression what others notice Talking very negatively Acting without concern for others Abusing alcohol or drugs Picking fights, being irritable, critical, or mean Withdrawing from people Having trouble at work Talking suddenly about separation or divorce Complaining of medically unexplained aches and pains Eating or sleeping too much or too little Behaving unusually or uncharacteristically Where to go for help Complete an online screening, give to your clinician to get a full evaluation " Depression and Bipolar Test: click Tools " Massachusetts residents: " Outside Massachusetts: Your doctor (get a referral) Mental health clinician (e.g., psychiatrist, psychologist, social worker, psychiatric nurse, family therapist) Company employee assistance program Confidential, private, and safe referrals 15
16 Our Mission We help families recognize and cope with depressive disorders to get people well and prevent suicides. 16
17 Our philosophy Depressive disorders affect the whole family What we do Provide education, training, and support for families across the country 17
18 Depression Test Anonymous, confidential Available at Print out results, take to clinician 18
19 Mental Health Family Tree Depression Wellness Analyzer Computer-based tool to monitor treatment. Download at 19
20 Audio Podcast Series Depression in the Family Talking to Your Teen About Depression Signs of Depressive Disorders Diagnosis and Treatment Helping a Family Member Caregiver Burnout Family Communication How to Find and Pay for Treatment Family History Printed Materials Brochures and Wellness Guides 20
21 Coping with Stress Training! Stress is top health concern among employees! Depression training helps employers reduce the cost of untreated or poorly treated depression We can present a company-specific webinar or in-person workshop to employees We also have a Coping with Stress Workshop, including Facilitator s Guide, so you can present the workshop to your company, community group, or other organization 21
22 The Massachusetts Workplace Mental Health Initiative Massachusetts Department of Public Health Care for Your Mind Bringing people with mood disorders and their families into a conversation about mental health care system and how to fix it Collaboration with Depression and Bipolar Support Alliance Experts from spectrum of advocacy and mental health organizations, professional associations, and government agencies plus stories from people like you! 22
23 Stay Engaged With Us Engage with Families for Depression Awareness Sign up for our newsletter (go to homepage at Volunteer (go to and click Volunteer tab) Participate on Special Thanks Mitch Abblett, PhD, presenter Educational grant support from: Massachusetts Department of Public Health Takeda and Lundbeck AstraZeneca Forest Laboratories and contributions from individuals like you! 23
24 Next Steps Please complete the online evaluation to receive your free Coping with Stress brochure and reframing handout Implement your commitments to reducing stress Visit to learn more, volunteer, and/or donate to Families for Depression Awareness Thank you! 24
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