Stress is any demand/ pressure that causes you to change from a state of balance.  It is a perception that the demands being placed outweigh your resources for coping.  The more control you perceive to have, the less impact stress has on you.

Questions to ask to Manage Stress

• Can I view this situation as challenging or exciting instead of stressful?
• Can I think of past times I rose above/handled stress well?
• Social supports- who can I call right now to help lower my stress? WELL IN MIND!
• What can I change about this situation?
• What can I let go about this situation?
• What can I accept about this situation?
• What needs to change about my sleep habits?
  • Stay off social media 1 hour before bed
  • Engage in relaxing rather than stimulating activities 1 hour before bed: reading instead of TV, a warm bath, listening to music
• Exercise- How can I raise my heartrate/sweat more?
  • Taking the stairs
  • Doing lunges while taking a walk
  • Doing jumping jacks or lifting arms and alternating legs
• Is what I’m eating fueling my brain and body?
  • Limit sugary snacks, processed foods and increase fresh fruits and veggies

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

Peaceful Transition Ritual: Letting go of stress at the end of the day

You are likely more overloaded at work now than ever before, and with changes to routine at home and work, stress may be steadily increasing. If you feel spent at the end of your shift, try this peaceful transition exercise so you can return home in a more relaxed mindset:

Engage in this routine sometime between getting in your car at work and before entering your house:

• Honor the difficult parts of your day.
• Take a few deep exhales to release these parts.
• Celebrate the good parts of your day.
• Take a few deep inhales to enhance these parts.
• Anticipate your evening going well, visualize it happening, and identify how you’ll feel as those anticipated events occur:

Example: I come home from work and see my hound dog wagging his tail, I feel happy. I give my partner a hug and kiss and feel connected and safe.  I take a relaxing bath, eat a tasty dinner, and then get cozy on the couch with my dog and partner and watch a show we enjoy together. I go to bed feeling grateful and at peace, and I sleep soundly through the night.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

Four Affirmations for Stress Relief

Mantra #1: With every breath, I feel myself relaxing.

• How to use: Say as you inhale, and then exhale, visualizing any tension you have melting away with the breath.
• How it can help: Releases pent-up tension in shoulders, neck, & stomach; helps to shift focus from worried thoughts to the body which relaxes the mind.

Mantra #2: I have control over how I feel & I choose to feel at peace

• How to use: Place one hand over heart, one over belly, recite 3 times.
• How it can help: Reminds you that you may not be in control over everything in life, but you are in control of how you feel and how we respond to the situations that come our way.

Mantra #3: All experiences are helping me grow.

• How to use: Repeat several times when you feel overwhelmed
• How it can help: It reframes stress as a new challenge, an opportunity for growth; empowers you, decreasing feelings of helplessness.

Mantra #4: I give myself permission to let go of what no longer serves me.

• How to use: Repeat several times, especially when you feel stuck thinking about old situations, patterns, emotions etc.
• How it can help: Releases energy and tension spent focusing on the past, and makes room for improving thoughts, feelings, behaviors, relationships.

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

Managing Stress at Work

Health care workers prioritize the needs of others over their own needs, so self-care can be complex and challenging.  During work shifts, try to engage in these behaviors:

• Working in partnerships or in teams
  • Regular check-ins with colleagues, family, and friends
  • Brief relaxation/stress management breaks
  • Regular peer consultation and supervision
  • Time-outs for basic bodily care and refreshment
  • Self-monitoring and pacing
  • Regularly seeking out accurate information and mentoring to assist in making decisions
  • Doing your best to maintain helpful self-talk and avoid overgeneralizing fears
  • Focusing your efforts on what is within your power
  • Acceptance of situations you cannot change
  • Fostering a spirit of fortitude, patience, tolerance, and hope

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.

Recovering from Self-Harm

A lot of people who self-harm do so because they are dealing with painful emotions. If this applies to you, hi—we believe in you and recognize your pain. Because painful emotions are at the root of self-harm, quite often recovering from self-harm involves addressing emotions. Breaking away from the cycle of self-harm can feel like a huge climb. It involves breaking a habit that has once brought comfort from pain. But, it is not impossible. Here are some steps to set you up for success:

• Name your reason for hurting yourself and your reason for quitting. Ask yourself: “What do I feel before, during, and after self-injury? Which of those emotions do I actively seek out, and which are harmful?”
• Identify other ways of achieving the same result. For example, if you self-harm for the physical sensation, seek other ways of releasing endorphins, like exercise. For real, try throwing a few punches at a kickboxing class or tapping it back in a spin class with the *perfect* playlist. If you self-harm to express your emotions, practice expressing them in words by writing them down. Grab a pen and your favorite notebook, or start typing away in your notes app.
• Tackle the underlying emotions. Explore the feelings that lead you to want to hurt yourself. If it’s guilt, where is that guilt coming from? Maybe try finding a therapist—there are pros trained specifically to help with this.
• Tell someone you trust. Let a friend, family member, or trusted adult know what you’re going through and that you need their support. Opening up to people can be easier said than done. Here’s a place to start: “I’m having a hard time processing some painful emotions and I could use your support right now.”

Getting healthy—both in your brain and in your body—takes hard work. You got this. And, we believe in you. Text a Crisis Counselor at 741471

Well In Mind is here for you.  Call 815-933-2240 to schedule an appointment or to ask about your EAP benefits.