Fillmore County. Senior Behavioral Health Clinic. Fillmore County Hospital. Stress

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1 Fillmore County at Stress

2 Fillmore County Enhancing Mental Health for Senior Adults Coping With STRESS Work it off physically Talk it out Learn to accept what you cannot change Avoid self-medication Take care of yourself physically Balance work and recreation Experiment with spontaneity-creativityexploration Do something for others Take one thing at a time Give in once in a while Involve yourself in something worthwhile For more information, contact: is an Equal Opportunity Provider and Employer.

3 Fillmore County Tools For Surviving Stress ACCEPT YOURSELF GIVE YOURSELF PERMISSION TO TAKE CONTROL KEEP YOUR SENSE OF HUMOR ANTICIPATE STRESSFUL SITUATIONS SEPARATE WORK-TIME FROM LEISURE-TIME LEARN TO SAY NO REVISE THE TO DO LIST THINK POSITIVE - EXPECT THE BEST LEARN TO FORGIVE YOURSELF LIVE IN THE PRESENT RECOGNIZE YOUR SIGNS OF STRESS BECOME MORE ASSERTIVE LEARN TO BE YOURSELF PRACTICE ACTING - NOT REACTING TAKE CARE OF YOUR BODY AVOID ISOLATING YOURSELF (DEVELOP A SUPPORT SYSTEM) MEDITATE REGULARLY WEAR A SMILE Suggestions by: Enhancing Mental Health for Senior Adults is an Equal Opportunity Provider and Employer.

4 Enhancing Mental Health for Senior Adults Fillmore County Holiday Depression & Stress The holiday season is a time full of joy, cheer, parties, and family gatherings. However, for many people, it is a time of self-evaluation, loneliness, reflection on past failures, and anxiety about an uncertain future. What Causes Holiday Blues? Many factors can cause the holiday blues : stress, fatigue, unrealistic expectations, overcommercialization, financial constraints, and the inability to be with one s family and friends. The demands of shopping, parties, family reunions, and house guests also contribute to feelings of tension. People who do not become depressed may develop other stress responses, such as: headaches, excessive drinking, over-eating, and difficulty sleeping. Even more people experience post-holiday let down after January 1. This can result from disappointment during the preceding months compounded with the excess fatigue and stress. Coping with Stress and Depression during the Holidays Keep expectations for the holiday season manageable. Try to set realistic goals for yourself. Pace yourself. Organize your time. Make a list and prioritize the important activities. Be realistic about what you can and cannot do. Do not put entire focus on just one day (i.e., Thanksgiving Day). Remember the holiday season does not banish reasons for feeling sad or lonely; there is room for these feelings to be present, even if the person chooses not to express them. Leave yesteryear in the past and look toward the future. Each season is different and can be enjoyed in its own way. Don t set yourself up in comparing today with the good ole days. Do something for someone else. Try volunteering some time to help others. Enjoy activities that are free, such as driving around to look at holiday decorations; going window shopping without buying; making a snowperson with children. Be aware that excessive drinking will only increase your feelings of depression. Try something new. Celebrate the holidays in a new way. Spend time with supportive and caring people. Reach out and make new friends or contact someone you have not heard from awhile. Save time for yourself! Recharge your batteries! Let others share responsibility of activities. Can Environment be a Factor? Recent studies show that people suffer from seasonal affective disorder (SAD) which results from fewer hours of sunlight as the days grow shorter during the winter months. Phototherapy, a treatment involving a few hours of exposure to intense light, is effective in relieving depressive symptoms in patients with SAD. For more information on Depression in the elderly, please call is an Equal Opportunity Provider and Employer.

5 Fillmore County Reducing Stress Factors Stress is a response brought about by change, and may include physical and mental tension. Many daily life occurrences can induce this tense state, including work pressures, financial worries and relationship problems. Muscular tension, headaches and even illness can often be attributed to stress. A certain amount of stress is necessary (such as a looming deadline, the start of a competition or speaking in public). These circumstances help us concentrate, focus and perform. In stressful situations, the body produces more hormones, like adrenaline. Blood pressure, heart rate and blood sugar all rise as a result of this physiological response. This occurrence has classically been deemed the fight or flight response. There are numerous negative and unhealthy ways to deal with stress. Often, these coping mechanisms compound stress. Poor nutritional habits or the use of chemicals (caffeine, alcohol or nicotine) can all magnify the body s response to stress. The good news, however, is there are many ways to cope with, manage and even prevent stress. Here are a few coping tools: Pursue a hobby. Use daily relaxation techniques (deep/rhythmic breathing, stretching, meditation). Become involved in a social or activity group that meets regularly. Find a listener or write down what you feel. Distance yourself from the situation. Spend playtime with children. Stress is our perception of things rather than an actual individual or event. It is often our viewpoints that need adjusting and not who or what is around us. Here are a few suggestions that may alter a stressful point of view and help you manage stress better. Recognize you are not responsible for everything. Don t worry about things that are not in your control. Use the power of positive thinking. Don t harbor anger or explode at others because you are overloaded. Ask for help and be helpful. A strategy to prevent stress includes many conscious efforts. Practicing the following rules of thumb can help reduce stress before it begins and will become second nature when practiced frequently. Take one life change at a time. Practice time management. Finish one task before starting another. Prioritize activities and work on the most important first. Recognize problems and seek solutions. Prepared for you by: Enhancing Mental Health for Senior Adults is an Equal Opportunity Provider and Employer.

6 Enhancing Mental Health for Senior Adults Fillmore County STRESS Test TAKE THIS SIMPLE TEST TO DETERMINE YOUR STRESS LEVEL. CHECK ANY OF THE STATEMENTS THAT APPLY TO YOU: 1. I feel tired, fatigued. 2. I ve lost my sense of purpose and enthusiasm. 3. I have a number of conflicting demands placed on me. 4. I frequently find myself rushing or skipping meals. 5. My self-esteem is low. 6. I am unable to relax. 7. I do little or no exercise. 8. I am highly critical of others. 9. I use alcohol or drugs too often. 10. I find myself unable to say no. 11. I procrastinate making decisions because they seem overwhelming. 12. I am frequently late. 13. I am a perfectionist and prefer to do things myself. 14. I am preoccupied with my own health, sanity, and career. 15. I am experiencing poor recall and memory. 16. I feel that I lack control over my circumstances. 17. I find very little reward in my daily activities. 18. I have little patience and blow up in irritating situations. 19. I have difficulty listening to others. 20. I hate to get out of bed in the morning. 21. I dread going to work. 22. I am just going through the motions in my daily activities. 23. My sex life is unsatisfactory. 24. I have little free time to do things for myself. 25. I do not enjoy spending time with my family. SCORING: If you checked less than 5, you are keeping stress in check. If you checked 5 to 10, you are suffering some stress and are dealing with a difficult, demanding lifestyle. If you checked 11 or more, you are experiencing high levels of stress and may want to seek professional help. Prepared for you by: is an Equal Opportunity Provider and Employer.