This brief learning module called Identifying and Overcoming Anxiety
was created to help you recognize and
react appropriately to overwhelming emotions you may feel.
We all experience stress.
Sometimes we face it at home, at work or both.
It's something we all have in common
and that we can all relate to.
When stress makes us feel overwhelmed,
it's important to acknowledge and address those feelings.
You play an important role in others' lives,
your residents, and their families,
your coworkers, your family and friends.
When you take care of yourself, those around you benefit as well.
The COVID-19 pandemic has affected all of us.
Your job was fast paced to begin with,
but the Coronavirus added more pressure and uncertainty to the mix.
Those feelings can quickly become overwhelming.
They aren't a sign of weakness, but they are important to acknowledge.
Stress can impact nearly every system in your body.
While you can't eliminate everything that causes stress,
there are some impactful things you can do to help manage it.
Consider these questions.
What stresses you at work?
How do you know you are stressed?
How do you know when others are stressed?
Your body gives you signs when you're feeling overwhelmed.
Signs and symptoms of stress are physical or behavioral and emotional.
They can include shallow breathing,
an increased heart rate,
clenched teeth,
an upset stomach,
a headache,
feeling like your shoulders are at your ears,
anger, fear, irritability, hopelessness,
or feeling edgy and jittery.
We can't change what we don't notice,
but the more aware we are of what we're feeling at any given moment,
the better we can handle those feelings and our reactions.
Think of a yellow light at an intersection.
When we realize we are starting to feel overwhelmed,
we can take these feelings as a signal to recognize and change our reaction.
Just as important as recognizing your body's signals that you are overwhelmed
is knowing what to do about it.
Sometimes you may need to take a breather,
literally needing to use a simple breathing technique
to slow your breathing and ground you to the present.
Have you ever noticed when you are stressed
that your breathing becomes shallow and quick?
This is a good time to take a few full, deep breaths.
Try it when you are walking from one resident's room to another.
If you have time, close your eyes and focus on breathing,
inhale deeply through your nose so that your abdomen fills with air,
and exhale by relaxing and releasing all of the air through your nose.
Place one hand on your abdomen, right below your navel
and the other hand on your upper chest.
Take a deep breath in through your nose and out through your nose.
As you breathe in and out through your nose,
focus on the rise and fall of breathing in your abdomen more than in your chest.
Take three more slow, deep breaths,
focusing on the rise and fall of your abdomen.
Breathe fully and deeply.
As your breathing slows, your body will become more relaxed.
If you can step away for a few minutes or even outside of work,
it may help to talk with someone you trust.
That person could be a friend, someone in your facility's human resources department,
or even a member of the clergy.
You may also have access to an employee assistance program
that offers confidential support to help with any personal or work related stress.
A little bit of support can go a long way.
Each one of us has our own set of struggles.
When we work together and look out for each other,
we can reduce stress all around.
In another video, we will talk about how to reduce stress and help your coworkers too.
Now let's review a few key points.
Think about the best answer for each of the following two questions.
What are some signs that you are feeling stressed?
You may have physical signs like shallow breathing or a headache
or emotional signs like anger or irritability.
These are just a few examples,
but only you know what signs your body gives to show that you are feeling overwhelmed.
What breathing techniques can you use to help lower your stress level?
Take a few full deep breaths.
If you have more time, take a deep inhale through your nose,
focus on your breathing and exhale through your nose.
Repeat this several times, focusing on the rise and fall of your abdomen.
You don't have to face these feelings alone.
Help is available inside and outside of your workplace.
Find someone to talk to about your feelings and what may be causing you stress.
You've completed this learning module.
We hope you have learned how important it is to recognize your body's reaction to stress
and what you can do to manage overwhelming feelings.
Learn more.
Watch Tackling Stress is a Team Effort to learn how teams can work together to tackle common stressors.
And visit the Agency for Healthcare Research and Quality's website for free tools to help you reduce stress.