coping with stress and depression
TRANSCRIPT
Coping with Stress and Depression
Presented by
Zaza Sakhat, LICSW & Susan Weinstein
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
Consider: What causes you the most stress? Stress is a fact of life, but it can be managed
Viewer Activity
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.
Definition of stress
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
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 www.stresstips.com/lifeevents.htm
Healthy ways and unhealthy ways
How do you cope with stress?
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
Rationale for reframing
Reframing negative thoughts can help us: • Turn them into positive possibilities • Reduce stress and improve mood
Reframing
What nourishes you?
Inventory your personal attributes
Reframing
Practice gratefulness
I recognize
I acknowledge
I appreciate
Mindfulness-Based Stress Reduction (MBSR)
Mindfulness means paying attention in a particular way—deliberately, in the present moment, and without judgment
Decreases the negative effects of stress Some success easing other health
problems MBSR is a lifestyle change, more
effective in the long run
Benefits of MBSR
The MBSR program was founded in 1979 by Dr. Jon Kabat-Zinn, U-Mass Medical Center; now offered at centers and clinics nationwide
Citations: Carmody & Baer, Relationships between mindfulness practice and levels of mindfulness, etc., J Behav Med, Feb 2008; Marchand, Mindfulness-based stress reduction … for depression, anxiety, pain, and psychological distress, J Psychiatr Pract, Jul 2012
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
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?].�
Remember to breathe!
Beyond Stress
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
What is anxiety?
Excessive dread, fear, or worry that is intense and ongoing
Who has anxiety?
Anxiety 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):617-27
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
What is clinical depression?
A treatable medical condition
Affects people regardless of gender, race, income level, age
More than sadness or “the blues”
Who has clinical depression?
Common • 14.8 million American adults in a given year1
• About 7% of American adults are depressed1 • 20% of teens will experience depression by adulthood2
If untreated, can lead to suicide • 30% attempt suicide, and half of those take their lives3
1: Archives of General Psychiatry, 2005 Jun; 62(6): 617-27
2: American Academy of Child and Adolescent Psychiatry,
Facts for Families, The Depressed Child, 2008
3: National Center for Health Statistics, 2007.
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
Abusing alcohol and drugs
Common sign
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
Markers of 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
Help and Resources
Where to go for help
• Employee Assistance Program at your company • Your doctor (get a referral) • Mental health clinician (e.g., psychiatrist, psychologist,
social worker, psychiatric nurse, family therapist) • Complete an online screening, give to your clinician to
get a full evaluation Depression and Bipolar Test: www.familyaware.org, click �Tools� Massachusetts residents: www.stopmysadness.com Outside Massachusetts: www.helpyourselfhelpothers.org
Nonprofit organization helping families recognize and cope with depression and bipolar disorder to get people well and prevent suicides Visit Families for Depression Awareness at www.familyaware.org
Learn More, Get Support
Audio Podcast Series
Depression in the Family
• Signs of Depressive Disorders
• Diagnosis and Treatment
• Helping a Family Member
• Caregiver Burnout
• Family Communication
• How to Find and Pay for Treatment
• Family History
Depression Test
• Anonymous, confidential • Available at
www.familyaware.org • Print out results, take to
clinician
Mental Health Family Tree
Depression Wellness Analyzer
Computer-based tool to monitor treatment. Download at www.familyaware.org
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
• www.CareForYourMind.org
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
Massachusetts Department of Public Health
The Massachusetts Workplace Mental Health Initiative
Stay Engaged With Us
• Sign up for our email newsletter (go to homepage at www.familyaware.org)
• Volunteer or share your story (go to www.familyaware.org and click �Volunteer� tab)
• Participate on www.CareForYourMind.org
Special Thanks
Zaza Sakhat, LICSW, today’s presenter
Educational grant support from: • Massachusetts Department of
Public Health • Takeda and Lundbeck • AstraZeneca • Forest Laboratories and contributions from individuals like you!
Next Steps
• Please complete the online evaluation to receive your free Coping with Stress brochure and reframing handout: https://www.surveymonkey.com/s/HV3DY9Z
• Implement your commitments to reducing stress
• Visit www.familyaware.org to learn more, volunteer, and/or donate to Families for Depression Awareness
Thank you!