Understanding stress, anxiety and depression Olga Zilberberg - - PowerPoint PPT Presentation

Understanding stress, anxiety and depression and how to cope

Olga Zilberberg Mental Health Professional

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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

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Mental Health, stress, anxiety, depression – What is it?

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• What is mental health?
• Wellbeing
• Resilience
• Emotional intelligence
• Identifying stress, anxiety and

depression symptoms

• Physical manifestations
• Behavioural manifestations
• Emotional manifestations
• Coping resources and strategies
• Stress management: Adaptive or

survival stress mode

• Anxiety
• Depression

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 .

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*Labour Force Survey 31st October 2018

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.

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

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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
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STRESSES

HEART DISEASE

IBS

STOMACH ULCERS

CROHN’S

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Health Consequences

DEPRESSION ANXIETY Endocrine disorders

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
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Wha What c t can w an we do e do t to help o help our urselv selves? es? – Calm m the Mind

Why Stress?

Can you do something about it?

YES Why Stress? NO 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.

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When time is an issue

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
• utcome that I want?

Step 1: Step 2: Step 3: Step 4:

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What is Anxiety ?

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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

Manifestations

• Physical
• Behavioural
• Mental Activities
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• lgaztherapy@gmail.com

Identifying anxiety in your body

Where do you feel your anxiety?

• Fight
• Flight
• Freeze
• Faint

Stop the cycle, be body aware.

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.

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BUT… What can we do?

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HUB

Calm Relax

Work Family Friends Pleasurable Activities Health/Sports Anxiety Success&Achievement Finances

Where attention goes, neural firing flows and neural connection grows. What percentage of your day do you spend focusing on anxiety? STOP – TAKE A DEEP BREATH & OBSERVE WHAT YOU ARE FEELING IN YOUR BODY. ASK: What am I thinking about?

… What can we do?

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• 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

WHAT IS DEPRESSION?

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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

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• lgaztherapy@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.

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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”.

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Core Identity Discrepancies

Gap between current and Ideal self.

Current Self Ideal Self

Own beliefs & Values

Conditioning Our Authentic Self

anne-marie@unlockyourwellbeing.co.uk

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

• f in life?

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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?

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Whatever we focus on, we feel Every emotion we experience is felt first in our bodies. Words have different emotions associated with them.

State Management Triangle

STATE Focus Physiology Language

Questions and Answers Thank you!

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