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It Happens in Threes: Handling Stress During Deployment (APR 2013)

It Happens in Threes: Handling Stress During Deployment

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Please download the It Happens in Threes: Handling Stress during Deployment Worksheet and Handouts before beginning this class.

It Happens in Threes: Handling Stress During Deployment (APR 2013)

"I try to take one day at a time, but sometimes several days attack me at once."

Jennifer Yane, Artist

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Stress is the psychological, physical, and emotional response we have when life challenges seem greater than our ability to handle them. Stress and Stressors Defined

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Stressors are the real or perceived demands that disrupt our balance.

It Happens in Threes: Handling Stress During Deployment (APR 2013)

Recognizing Your Stress and What to Do About It!

• Answer the questions in columns 1, 2, and 3
• n Handout 1:
• 1. What is causing you stress in your life?
• 2. How do you know you are stressed?
• 3. What do you do to cope with the stress?

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Categories of Stress Symptoms

• Physical
• Psychological or emotional
• Behavioral
• Thought processing

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Physical Symptoms

• Increased heart rate
• Elevated blood pressure
• Increased respiration
• Muscle tension
• Muscle spasms or tics
• Stomach ache
• Headache
• Dizziness
• Eye strain
• Problems concentrating
• Digestive problems

(nausea, constipation, or diarrhea)

• Insomnia or sleeping too

much

• Skin breakouts
• Weight loss or gain
• Cold sweats

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Psychological or Emotional Symptoms

• Being tired
• Mind wondering
• Anger and irritability
• Anxiety and worry
• Impatience
• Rushed speech
• Confusion
• Relationship problems
• Memory loss
• Feeling overwhelmed
• Moodiness
• Short temper and

agitation

• Feelings of burnout and

depression

• Feelings of isolation
• Numbness and lack of

interest in life

• Guilt and shame or a

sense of failure

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Behavioral Symptoms

• Exaggerating normal

behavior

• Withdrawing
• Working harder
• Changes in diet
• Blaming
• Picking fights
• Pretending that nothing is

wrong

• Restlessness or fidgeting
• Angry outbursts
• Crying
• Risky or careless behaviors
• Sharing fewer satisfactions

with family and friends

• Having other family members

with stress problems

• Having fewer stress-free

conversations with family and friends

• Being over-watchful or overly

concerned about safety

• Staring into space (the

“thousand-yard stare”)

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Thought Processing Symptoms

• Problems concentrating
• Confusion
• Having problems in

making decisions or processing information

• Memory loss
• Having a hard time telling

what is real

• Re-experiencing events or

flashbacks

• Troubling memories or

nightmares

• Loss of trust
• Hallucinations or

delusions

• “This is horrible or

unbearable.”

• “I’m not good enough.”
• “I’m going to go crazy.”

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

The Path Starts Here How to Manage Your Stress …

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Preventing Stress …

• Recognize and manage what is within your control
• Make a list of the things that cause you stress and

simply avoid them next time

• Stop over scheduling or commitments
• Stop trying to be perfect
• Be optimistic and believe in yourself
• Don’t get caught in the vicious circle of stress
• Stop constantly thinking about your problems

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Tackling Stress …

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• Do you get enough sleep?
• How is your diet? Healthy? Full of junk food?

Are you drinking water?

• Are you maintaining your perspective?
• How is your time management?
• Do you have an emotional outlet?
• Do you have time for YOU?
• Are you making time for fun and other pleasurable

activities? Do you take time out each day to relax? Are you exercising? Do you read for pleasure? Do you take small walks, listen to soothing music, or try aromatherapy to relax?

• Do you know some relaxation exercises or meditation?

It Happens in Threes: Handling Stress During Deployment (APR 2013)

Guided Imagery

• 1. Find a comfortable position.
• 2. Relax and concentrate on breathing.
• 3. Keep an open attitude.
• 4. Pick a visual image (e.g. beach, forest).
• 5. Allow your mind to develop the image

and see the colors, textures, etc.

• 6. Concentrate on the image.
• 7. Use all of your senses.

“Imagination is more powerful than knowledge.”

— Albert Einstein

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It Happens in Threes: Handling Stress During Deployment (APR 2013)

Don’t Let the Curse Get to You …

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• 1. One day at a time
• 2. Reduce your workload
• 3. Ask for help
• 4. Make time for you
• 5. Be choosy about who you spend time with
• 6. It is okay to say “no”