Category: Stress Management

Post-Election Stress Disorder

A couple of weeks ago I wrote a couple posts on Pre-Election Stress Disorder.  What started out as a sort of tongue-in-cheek post ended up as one of my most popular, and even led to a radio interview on WHYY FM in Philadelphia.  When I was contacted yesterday by a reporter for comments about POST-Election Stress, I figured I should write something about that, too!  Here goes:

There can be several reasons for feeling stressed, sad, or just plain overwhelmed after the election.  Some would argue that the protracted election brought out some of the worst of our country (nasty ads, downright lies, unproductive and sometimes ugly debates).  This alone can be reason to feel disappointment and anger at the process and the players involved.

Of course one can also feel stressed and angered about the outcome of the election.  And let’s not forget that the position of the President wasn’t the only one for which we were voting.  Representatives at all levels were chosen last night, as were local ballot measures affecting how our communities operate.  It can be easy to forget – with all of Obama and Romney’s hoopla – that folks might be struggling with the outcomes of these “smaller” ballot questions too.  (I for one have very strong feelings about the legalization of a certain fringy-leafed plant in my state – but the reasons for that are for another post).

So how can we cope with our disappointment, stress, anger, or fear?

Keep on Keeping on.  Most of us have some pretty good stress management strategies on board already.  Whether it’s walking, talking to a trusted friend, playing cribbage, doing yoga, reading, or praying – most of us can cite at least one thing that we are already doing that helps manage stress.  Trouble is, when stress hits, we sometimes abandon these good coping tools – just when we need them most!  Today is the perfect day to carve out a few minutes to practice the stress management skills you already have.

Take a Step Back.  The cool thing about this country is that it keeps on ticking no matter who is in charge.  You may be able to point to great presidents and not so great ones, but the fact is: times marches on.  Instead of focusing on today, try taking a longer view of both our history and our future.  Putting things in perspective can be a highly effective way to manage stress in the here and now.

Do Something.  As I mentioned in my post about Pre-Election Stress Disorder, there are lots of things we can do to affect political change in our country (and what an awesome thing that is!).  These include things like: volunteering for a political campaign, donating money to a candidate or cause, or running for office yourself.  Doing something productive and worthwhile (this does NOT include posting nasty messages on Facebook, etc) can again be a super antidote to feelings of stress, anger, and anxiety.

Turn it Off.  The election is over, we know the results, they are not going to change.  The media continues to talk about it, analyze it, and second guess it because they have to – they have lots of airtime to fill.  The good news is, you don’t have to watch it!  Re-hashing the nitty gritty of the election isn’t good for anyone – especially if you are unhappy with the outcome.  So turn off your TV, radio, and political websites and get out and do something fun!

*Disclaimer: I made up Post-Election Stress Disorder – it is not a real psychiatric diagnosis.  However, the stress, worry, and anxiety that folks feel around this time every 4 years is very real.  If worry and anxiety about this (or other) issues are negatively affecting you, please contact your health care provider.

 

 

Maintaining Mental Health in a Natural Disaster

Photo: Getty Images

By now we’ve all seen the amazing, horrifying images of the damage Hurricane Sandy inflicted on the East Coast.  And I would imagine the suffering, struggle, and emotional fallout will continue long after the media moves on to more “interesting” things in the days and weeks ahead.  My colleague, Dr. Elaine Ducharme wrote a great article about how to cope with the hurricane on the American Psychological Association’s blog, Your Mind. Your Body.  Her tips – especially the ones about getting the facts and talking to your kids – are especially helpful. Check it out here.

I also really liked the post by CNN’s The Chart about some of the nuts and bolts about living through a storm and subsequent flooding.  I didn’t realize how dangerous floods can be after the water recedes.  Check it out here.

This article on ABC about how to help hurricane victims was excellent.  I love how they reviewed several organizations, how to contact them, and how the money donated actually helps people.  Did you know over one hundred blood drives were cancelled because of the storm? Wow.  Check it out here.

For more information about managing stress and trauma after this hurricane or other natural disasters, check out the resources over at the American Psychological Association.

Pre-Election Stress Disorder: Tips for Coping

The other day, I wrote an article about Pre-Election Stress Disorder, in which I described the symptoms and signs of the diagnosis*.   While not a real psychiatric disorder, stress, worry, and anxiety around election day are very real.   The constant ads, news, and other messages may be exciting for some, but for others it can all become too much.  If you have symptoms of PESD, don’t worry – there are things you can do to cope over the next two weeks of political bombardment – and they don’t include moving to another country!  Some tips:

Turn it off.  Remember the good old days when the news was only on TV a couple of times a day and the newspapers were read just once in the morning? While our constant access to “breaking news” – via TV, internet, Facebook, etc – can be interesting, it certainly doesn’t do much for one’s level of anxiety.  News outlets would have us believe that in order to be an informed citizen, we need to check in several times per day, however, this is rarely the case.  Even in our fast-paced world, news doesn’t typically happen at break-neck speed.  With that in mind, it can be beneficial to have a set time to get the election (and other) updates once or twice per day.  Other than that, keep the TV, websites, newspapers turned off.

Remember what’s important.  Not to say that national politics are not important, but keep in mind that they do not transcend all of the other things in your life and/or community.  Maintaining your health, relationships, professional life and hobbies are all important – don’t abandon them or forget about the real, day-to-day influence they have on your life.  Keeping in mind all the things that make your life your own, can help in remembering that the presidential election – no matter the outcome – is just one small piece of the puzzle that makes up your life.

Do what you can, leave behind what you can’t.  Here are some things we can do to affect change in our political system:

  • vote
  • work with a political campaign by knocking on doors, putting up yard signs, raising money
  • donate money
  • attend caucuses, rallies, etc
  • write to elected officials, visit their offices, etc
  • run for political office ourselves

Here are some things that do not affect change in our political system:

  • watch and read election/political coverage for hours each day
  • agonize over the fate of the election
  • threaten to move to another country if the election doesn’t go our way
  • give more weight to the election than it is due
  • fight and argue over who is right and who is wrong

Good luck managing over the next couple of weeks!

*Disclaimer: I made up Pre-Election Stress Disorder – it is not a real psychiatric diagnosis.  However, the stress, worry, and anxiety that folks feel around this time every 4 years is very real.  If worry and anxiety about this (or other) issues are negatively affecting you, please contact your health care provider.

Pre-Election Stress Disorder: Do You Have It?

3 Comments

Who us? Causing you stress?

Dr. Stephanie is now on Facebook – check it out!

Does anyone else feel completely overwhelmed by the election?  I don’t care what your party affiliation, presidential elections (and their accompanying nastiness) can be a huge source of stress for many people.  Even if you aren’t involved in a campaign, it’s tough to get a break from the candidates’ ads on TV, postcards in the mail, talk on the radio, and posts in the blogosphere.  Commentators’ rhetoric and opinions are often enough to push me right over the edge.  Does the same thing happen to you?  Do you have PESD?

What is Pre-Election Stress Disorder*?

  • Underlying or overt feelings of worry or anxiety when exposed to campaign coverage
  • Preoccupation with the political campaign and coverage/inability or difficulty turning off coverage of the election
  • Feelings of fatigue surrounding political talk/un-heathy lack of interest in the election (i.e., becoming so frustrated you no longer want to vote)
  • Disappointment, disgust, or depression surrounding either: 1) The state of our country 2) The integrity of our people 3) Your own future
  • Desire to spend the next two weeks in a foreign country with earplugs and a sleeping mask on

Any of these things sounds like you?  Well, you might have PESD! Tune in tomorrow and I will give you some tips for coping.

*Disclaimer: I made up Pre-Election Stress Disorder – it is not a real psychiatric diagnosis.  However, the stress, worry, and anxiety that folks feel around this time every 4 years is very real.  If worry and anxiety about this (or other) issues are negatively affecting you, please contact your health care provider.

 

Stressed? Take a Hike!

Last spring I was interviewed for this article in the Yuma Sun. I have to be honest, I never would have thought of starting a nature club with my family had the reporter, Chris McDaniel, given me the idea.  After reading the article and the ideas provided, I think it sounds like a lot of fun!  Here’s a quote:

“Sometimes we as parents think that we need to spend lots of money or drive long distances to find things our kids will think are fun. This is rarely the case. Most kids just like to spend time with their parents doing something together. This can be a simple walk around the block, or an exploration trip at the nearest park.”

I gave this quote in the spring, but it seems particularly pertinent this time of year with the holidays – and all the craziness that accompanies them – right around the corner.  Just last night I started to feel a little hint of holiday stress when I caught a glimpse of a kids clothing catalog and started summing up the cash for three coordinating outfits for my kids.  I think I might be taking my own advice today and ditch the expensive things we don’t really need, and head out for a walk in the fall leaves instead.

Yuma Sun April 2012

Depression and Exhaustion

Most of us have had the experience of being worried and not being able to sleep.  3am can be a great hour to worry about money, career, and relationship issues, as well as less weighty topics like what color to paint the powder room.  But did you know that a symptom of depression and anxiety can also be sleepiness, and trouble waking?

While most of us require 7 to 9 hours of sleep every night, those of us struggling with depression or anxiety may crave more.  One of the reasons for this is that emotions take a lot of energy to create and sustain.  Think back to the last time you were nervous or worried.  Did you feel tired after it was over?  What about the last time you were really excited or sad about an event?  Did you need a few hours of extra zzz’s when the event was over?  Now imagine experiencing chronic anxiety or depression, and you can imagine the drain on your energy these states may cause.

So the next time you or a loved one feels more tired than usual, you may want to take stock of your mood, as well as other aspects of your health.  Depression and anxiety can be effectively treated with psychotherapy and sometimes medication.  And a good mood – and good sleep – are all important aspects of overall health.

To read more reasons and side effects of too much sleep, read this WebMD article.

Rules Without Relationship Leads to Rebellion in Teens

Welcome to Moms’ Month on Dr. Stephanie! This month I will be featuring guest posts from some awesome moms around the country.  They will be sharing tips, tricks, and funny stories about motherhood.  This will be a fun celebration – thanks for joining us!  Today’s author is Melony Bishop.  Welcome, Melony!

Melony Bishop
“temporarily retired” Occupational Therapist
Stay-at-home mom to Savannah – 16, Tyler – 10, Haley – 8, and Lexi – 5
Long Valley, NJ

As a mom, I’m a firm believer that “rules without relationship = rebellion”.
When I became a mom, my husband and I vowed that our relationships with our kids would remain paramount no matter what!  I hope and pray that as my kids continue to mature, that I will be able to keep that promise.
Something I’ve learned recently is the reality that my kids need to be able to trust my responses to them.  I have always thought that trust was kind of a one-way street between parents and kids…… parents needed to be able to trust their kids, not the other way around.  What I have come to learn is that my kids need to be able to trust ME!  They need to be able to trust that I will respect them, to trust that they can confide in me, to trust that I will not overreact to various situations, to trust that my love is unconditional, to trust that my yes means yes and my no means no, to trust that I will keep my word, to trust that I have their best interest in mind no matter what.

Don’t get me wrong, I do not consider my children equals to me, nor do I consider myself their “friend” before being their parent…… BUT my relationship with them needs to be a trustworthy one if I am to expect the highest level of fruit to be beared.
Kids are up against a lot of obstacles these days….. just as we were when we were young.  I want my kids to trust that they can come to me with anything!  In order for this to happen, I am finding that I must be diligent in my day-to-day responses to them so that I can remain a character in their lives that they can trust with all the nitty gritty of life.  The old adage, “don’t cry over split milk” applies here.  As a fairly reactionary type of person, I am likely to squeal and possibly rant and huff over an overturned glass at the dinner table……. to what result though?  I must purpose to keep control over my responses and reactions in all the dailies of life if I’m going to lay a solid foundation on which my kids can firmly plant their feet, in order to be sure that they’ll bring me the bigger “spills” in life as they grow up.

 

Do You Compare Yourself to Other Women?

Welcome to Moms’ Month on Dr. Stephanie! This month I will be featuring guest posts from some awesome moms around the country.  They will be sharing tips, tricks, and funny stories about motherhood.  This will be a fun celebration – thanks for joining us!  Today’s author is Jenni Lillie.  Welcome, Jenni!

I’m a wife of a fun and energetic husband. I’m a mom of 4. 2 of those children I’ve had the privilege of holding and watch grow. My passion is photography and I love that I get to do it professionally. I love a good party, but need to refuel by being alone. I’m a great sleeper when I get the chance. I think I could win prizes if there were contests. I love it when I’m organized, but that feels like a challenge to get to that place. I love living in Colorado and seeing the mountains and beautiful sunsets from our windows.

I’ve been pondering this phrase for a week or so…there is no win in comparison. The past couple of weeks I’ve listened to a few talks by a man named Andy Stanley about comparison. They have really stretched me to look at some areas of my life where I compare myself to others. Motherhood and my business are areas where it is tempting for me to compare myself. I sometimes feel envious of other moms and fear I’m screwing up my kids. My husband and I joke that we need to start a counseling fund alongside the college fund.

Being a mom is one of the biggest challenges I’ve ever faced. I fight the feelings of failure and discouragement in my mothering everyday.  Anybody else? Maybe it’s just me. I desire to be a mom who lovingly parents out of who I am and who my kids are. I feel icky when I jump in the comparison pool. I want to be a woman who encourages the kids and moms around me, and not makes comparisons. I also desire to look at the children and moms around me and celebrate their uniqueness and differences. I really want to grow in this. Anybody else?

Dealing with Negative Co-Workers

1 Comment

Longmont Times-Call February 6, 2012

I was recently interviewed for the above story on dealing with stress and negativity at work.  Who among us hasn’t dealt with these issues at least once?  Especially in this era of mass layoffs, downsizing, and salary reduction, negativity in the workplace can spread like the flu.  If you have a negative (and talkative) office mate, it can feel almost impossible to maintain a positive outlook.

I once worked with a woman who – I kid you not – had absolutely NOTHING positive to say about our workplace.  She was pretty negative about life in general, but in the 6 months I worked with her, I never heard her say anything even remotely positive about our job, co-workers, or employer.  It was a tough few months.  I struggled to stay positive around her, but often felt like a polyanna – I ended up sounding unrealistically hopeful and upbeat.  So how do you stay positive around a negative co-worker without sounding like a phony goody-two-shoes?

  • Minimize your interactions.  You may not be able to control the amount of time you spend with a co-worker in meetings and other work-related activities, but you can curb the amount of time you spend with them on breaks, lunchtime, and after work activities.  If you must, make up excuses (I have to pick up the dry cleaning at lunch today, finish this book for book club, etc)!  The time away will do you good.
  • Establish a no-work zone.  We spend so much of our lives at work, it can be easy to waste many of our non-work hours re-hashing what happened when we were on the clock.  If your workplace is negative or causes stress, stop talking about it when you aren’t there!  This sounds like a no-brainer, but it is harder (and more helpful) than it seems.  Give it a try for a week: Once you get in your car to come home, don’t allow yourself to talk about, email about, text about, Facebook about work until you arrive at the office the next day.
  • Take your breaks.  I love watching shows and movies from pre-technology days, when people actually took their lunch breaks.  Sure, drinking 5 martinis and sleeping with your secretary over the lunch hour (a la Mad Men) might not be the best idea, but getting out of the office and taking a break from the computer is great for your mental health (and your productivity, by the way).

What do you do to stay positive in the face of negativity?

Stress in the Workplace

1 Comment

The studio at 710KNUS

I was recently interviewed on 710KNUS radio here in Denver for a story on stress in the workplace.  (Listen to the segment, which aired on the Business Uncoventional program on February 19, 2012 here.)

The topic is one with which many of us struggle: the pressure to work harder, longer, and under increasingly negative conditions.  So how does one combat this?  How do we stay positive and healthy in the midst of all the stress?  Below are some of the tips mentioned in the interview.

Keep on keeping on.  Don’t forget to use the good stress management techniques you already have in place!  Resist the urge to skip book club or yoga class when you are stressed. That’s when you need these outlets the most!

Find and be a good role model. Bosses and supervisors can do their employees a huge favor when they model good stress management themselves (by actually taking their lunch break, for example).  Employees can be well-served to find a role model of good stress management.  Have a co-worker or boss who manages their home and work lives in a way you admire?  Ask them out to lunch and get some tips.

Get moving, people!  The American Psychological Association’s recent Stress in America survey revealed that Americans are getting better at managing stress, but we often pick sedentary activities to do so (think reading, praying, watching TV).  While these can be great at helping keep stress levels down, active strategies are even better for our overall health (think walking, swimming, gardening).