Understanding stress, anxiety and depression Olga Zilberberg Mental Health and how to cope Professional olgaztherapy@gmail.com
Who am I? Olga Zilberberg www.olgaz.co.uk CBT and NLP Practitioner Parenting Consultant Mental Health Recovery Facilitator at Recovery College Reading – NHS Trust Berkshire www.olgaz.co.uk 2
• What is mental health? • Wellbeing • Resilience Mental Health, • Emotional intelligence stress, anxiety, • Identifying stress, anxiety and depression symptoms depression – • Physical manifestations • Behavioural manifestations What is it? • Emotional manifestations • Coping resources and strategies • Stress management: Adaptive or survival stress mode • Anxiety • Depression olgaztherapy@gmail.com
Wha What is Men t is Mental Health? al Health? • Mental health refers to our emotional, cognitive and behavioural well being. • Good mental health is having a good understanding of emotional intelligence, healthy thinking patterns and behaviours that allow us to hold and develop satisfactory and fulfilling personal and interpersonal relations. • Emotional Intelligence is managing, expressing and knowing our emotions Being aware of our own limitations, to access our own resources, strategies and coping skills to prevent a crisis . Olgaztherapy@gmail.com
Common Mental Health Problems The latest estimates* on stress, depression or anxiety in 2017/18 was 595,000 cases, a prevalence rate of 1,800 per 100,000 workers 15.4 million working days lost due to work-related stress, depression or anxiety in 2017/18 The predominant cause of work-related stress, depression or anxiety was tight deadlines, too much work, too much pressure or responsibility, organizational changes. *Labour Force Survey 31 st October 2018 olgaztherapy@gmail.com
What is stress? Stress is our bodies’ response to a feeling of overwhelm to life pressures or a life event and our lack of resources to either affect change, adapt or control our response and environment. What causes you stress? Work Relationships Finances Health olgaztherapy@gmail.com
How does it manifest ? • Physiological manifestations – Epinephrine and cortisol rushing through the body cause: • Increased heart rate • Increase body heat -sweating, • Pupil dilation • Suppression of the immune system, • Muscle tension. • Rapid breathing • Behavioral manifestation – • Insomnia • Irritability • Lack of focus and concentration • Extreme Anger and Aggression • Poor memory • Become Withdrawn olgaztherapy@gmail.com
Health STRESSES Consequences Endocrine disorders IBS CROHN’S STOMACH ULCERS ANXIETY HEART DISEASE DEPRESSION olgaztherapy@gmail.com
Wha What c t can w an we do e do t to help o help our urselv selves? es? • Looking after the physical body – Four Pillars of Wellbeing: • Exercise – • Good nutrition and hydration • Restorative sleep • Healthy Relationships • Managing expectations • Managing other people’s Expectation • Setting boundaries • Say NO olgaztherapy@gmail.com
es? – Calm Wha What c t can w an we do e do t to help o help our urselv selves? m the Mind Why Stress? Can you do something about it? YES NO Why Stress? Why Stress? Mindfulness Steady your mind in the present, let go of the past Stop worrying about the future
Mindfulness B Mindfulness Based Str ased Stress R ess Reduc eductio tion T n Tec echniques hniques • Diaphracmatic Breathing – Helps deliver more oxygen to the body. Stimulates the cleansing of the lymphatic system. 3 times a day for 3 minutes • Progressive Relaxation – Beneficial to the mind and calms the entire nervous system. Try relaxing your body before going to sleep • Visualisation Techniques – Bring to mind a peaceful place where you feel relaxed, calm and at peace. Enrich the image with sounds, colours, smells. olgaztherapy@gmail.com
When time is an issue olgaztherapy@gmail.com
Express Planning Model • What is a specific outcome that I want or need to achieve? • When does it need to be done? • What resources do I need? • What are the steps that I need to take that'll enable me to accomplish this specific outcome that I want? Step 1: Step 2: Step 3: Step 4: Olgaztherapy@gmail.com
What is Anxiety ? It is having a sense of impending danger or panic. A constant worry or fear of future events that are triggered by life past experiences or implicit memories. Anxiety can affect day to day life and limit a person’s enjoyment of activities and relationships. Anxiety has different flavours : Social Anxiety Generalize Anxiety Health Anxiety Phobias OCD Panic attacks olgaztherapy@gmail.com
Manifestations • Physical • Behavioural • Mental Activities olgaztherapy@gmail.com
Identifying anxiety in your body Where do you feel your anxiety? • Fight • Flight • Freeze • Faint Stop the cycle, be body aware. olgaztherapy@gmail.com
Mental Distortions ① Catastrophising – Is taking a fairly minor negative event and blowing it completely out of proportion ② Black or white thinking - Extreme thinking that often leads to extreme emotions and behaviours. ③ Filtering the positive – We commonly develop 'tunnel vision' where we focus solely on the negative aspects of situations. ④ Overgeneralising - Based on one instance in the past or present, we make the assumption that in the future all others will follow a similar pattern ⑤ Emotional reasoning - We depend heavily on our feelings as a guide, this leads us away from the path of reality. olgaztherapy@gmail.com
BUT… What can we do? Success&Achievement Finances Where attention goes, neural Work firing flows and neural connection grows. HUB Anxiety Family Calm What percentage of your day do Relax you spend focusing on anxiety? STOP – TAKE A DEEP BREATH & Health/Sports Friends OBSERVE WHAT YOU ARE Pleasurable Activities FEELING IN YOUR BODY. ASK: What am I thinking about? Olgaztherapy@gmail.com
… What can we do? 1. Challenge your thoughts – 3 Cs of CBT: Catch it, Collect Evidence and Challenge it! 2. Challenge it : What evidence do I have for it? Against it? What is the worst case scenario? What is the best case scenario? What is a more realistic way to look at it? 3. Personalize your anxiety – Anxiety is a learnt behaviour, you are not your anxiety. 4. Gradual Exposure: Work your way through a hierarchy of levels of exposure. 5. Have a date with your anxious thoughts – 15 minutes a day, at the same time and place. 6. Grounding : Three things I can see, 3 things I can hear and 3 things I can feel 7. Anchoring Techniques olgaztherapy@gmail.com
WHAT IS DEPRESSION? According to the DSM 5 (Diagnotic & Statistical of Mental disorders Manual) depression is characterized by showing 5 or more of the following symptoms for more than 2 weeks: 1) Depressed mood most of the day nearly every day. 2) Markedly diminished pleasure of interest in all or almost all activities most of the day. 3) Insomnia or hypersomnia nearly everyday 4) Feelings of worthlessness and excessive guilt 5) Agitation or retardation in movement 6) Weight loss or gain 7) Diminished ability to concentration or think 8) Recurrent thoughts of death olgaztherapy@gmail.com
olgaztherapy@gmail.com
What happens in our brain? • Norepinephrine that helps you feel alert and mentally energetic is depleted by glucocorticoids. Low levels of norepinephrine will make you feel apathetic with poor concentration. • Glucocorticoids lower the production of dopamine that leads to loss of enjoyment of activities that were once found pleasurable. • Stress reduces serotonin which is our good mood chemical. When serotonin is reduced we are more vulnerable to blue mood. olgaztherapy@gmail.com
Core Beliefs in depression • Helplessness : “I can’t get it right”, “I’m a failure”, “I am a loser” • Unlovability : “I’ll be rejected”, “I don ’ t fit in”,”I am not good enough”. • Worhtlessness: “I’m bad”, I’m a toxic”,”I’m not good to be around”, “I am a waste”. olgaztherapy@gmail.com
Core Identity Discrepancies Conditioning Our Authentic Self Gap between current and Ideal self. Own beliefs & Values Current Self Ideal Self olgaztherapy@gmail.com
Our Six Basic Human Needs Ask yourself: “What matters to me most?”. “What has been the most important thing for me in life? What do I want to experience more of in life? anne-marie@unlockyourwellbeing.co.uk
Valued Activities • Small daily changes in behaviour that align with your core values is all it takes to change our mood. • Aligning with what we value most allow us to make decisions that fulfill us and are coherent with who we are. • By re evaluating our beliefs we can Be more congruent with ourselves and re gain our sense of authenticity: Are they yours or have you inherited them ? If they are inherited, do they align with your values? Do they represent who you are? olgaztherapy@gmail.com
State Management Triangle Focus Language Whatever we focus on, we feel Words have different emotions associated with them. STATE Physiology Every emotion we experience is felt first in our bodies. olgaztherapy@gmail.com
Questions and Thank you! Answers olgaztherapy@gmail.com
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