Tuesday 9:30am 19/3/2024

Revising HALT...

One of the tools some people use is HALT. This handy acronym reminds us to take a moment (HALT) and ask ourselves if we are feeling Hungry, Angry, Lonely, or Tired. It seems simple enough, but we are susceptible to self-destructive behaviors when these basic needs are unmet, including relapse.

Need to be mindful of strong emotions.

Were you hungry or angry at the time that something happened? What may have influenced?

Get curious with the client.

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Moving on from last week....

Strong emotions like anxiety and anger how it affects the mind.

Four categories of symptoms

Physical – Start feeling things in our bodies
... see below (Stress response symptom examples)

Most of us react out of our emotions or physiological changes rather than learning to respond or understand what is going on.

A reaction is involuntary
A response is a voluntary thought out and intentional way to deal with things

What may help to move from reactive to responsive?

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AI:

Shifting from a reactive to a responsive approach involves transforming how you react to events or situations from merely reacting to stimuli in the moment to thoughtfully responding after considering the options and implications. This shift can be applied in various contexts, such as personal development, leadership, and customer service. Here are some strategies that may help:

1. Develop Emotional Intelligence

Understand your emotions: Recognize and understand your emotional reactions to different situations.
Manage your reactions: Learn to control or redirect your immediate impulses and reactions.

2. Practice Mindfulness

Stay present: Focus on the current moment rather than getting lost in thoughts about the past or future.
Mindful breathing: Use breathing techniques to stay calm and centered, especially in stressful situations.

3. Improve Communication Skills

Active listening: Pay close attention to what others are saying before formulating your response.
Clear articulation: Work on expressing your thoughts clearly and concisely.

4. Build Flexibility and Adaptability

Open to change: Be willing to adjust your approach based on new information or feedback.
Learn from experiences: Use past experiences as learning opportunities to inform future responses.

5. Implement Strategic Planning

Set clear objectives: Know your long-term goals and how your responses can align with achieving them.
Anticipate challenges: Try to foresee potential issues and prepare how to respond to them effectively.

6. Foster a Growth Mindset

Embrace challenges: View challenges as opportunities to grow rather than obstacles.
Continuous learning: Commit to lifelong learning and improvement.

7. Strengthen Decision-Making Skills

Critical thinking: Analyze situations logically and from multiple perspectives before making a decision.
Decisiveness: Once you've gathered enough information, be confident in your ability to make and act on decisions.

8. Seek Feedback and Reflect

Feedback: Regularly ask for feedback from peers, mentors, or supervisors to gain insights into your behavior and responses.
Reflection: Spend time reflecting on your responses to understand what worked, what didn’t, and why.

9. Prioritize Self-Care

Physical health: Ensure you're physically well to handle stress and think clearly.
Mental health: Engage in activities that reduce stress and improve mental health, such as exercise, hobbies, or meditation.

10. Cultivate a Supportive Network

Build relationships: Surround yourself with people who support your growth and can offer diverse perspectives.
Collaborate: Work with others to learn different ways of thinking and responding to situations.

Moving from reactive to responsive isn't about suppressing natural reactions but rather about cultivating a space between stimulus and response where choice and possibility exist. This transformation is a continuous process that requires practice and commitment.

Stress response symptom examples (document)

Cognitive

Memory problems
Inability to concentrate / focus
Poor judgement
Negative thoughts
Anxious or racing thoughts
Constant worrying
Critical thoughts

Emotional

Moodiness
Irritability or short temper
Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and isolation
General unhappiness
Suicidal feelings

Physical

Aches and pains
Diarrhoea or constipation
Nausea and dizziness
Chest pain and rapid heartbeat
Frequent colds
Muscle pain

Behavioral

Sleeping difficulties
Lack of punctuality
Taking excessive sick days
Withdrawal Exhaustion
Addictive/excessive behaviour
Unhealthy eating habits
Risk-taking behaviour
Accidents
Suicidal talk or behaviour
Isolation from others
Neglecting responsibilities
Nervous habits (pacing / tapping)

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Anthony:

Normally stress will get worse over time. For the most part stress will get worse and worse, not better! You may be doing something else to cope with the ongoing stress.

When we go to fight or flight.. we won't stay in this mode.

Prefrontal cortex shuts down when we are overly stressed.

When brain recognises stress, it diverts blood from stomach to limbs in order to facilitate fight or flight.

When you understand your symptoms more, you can do something about situation to decrease stress.

M: Once you get out of stress inuced environment, does the body automatically go back to normal?

Ant: Yes, the body does readjust and goes back to normal.

AI:

When you leave a stress-induced environment, your body begins the process of returning to its normal or baseline state, a process often referred to as "de-escalation" or "recovery" from stress. This process is largely governed by the autonomic nervous system (ANS), which regulates involuntary bodily functions and is divided into the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS is responsible for the "fight or flight" response during stress, increasing heart rate, blood pressure, and releasing stress hormones like cortisol and adrenaline to prepare the body to deal with the stressor. Once the stressor is removed, the PNS, often called the "rest and digest" system, takes over to bring the body back to its pre-stress state. This includes lowering the heart rate, reducing blood pressure, and decreasing the production of stress hormones.

However, the speed and efficiency with which the body returns to normal vary depending on several factors:

Individual Differences

Resilience and coping mechanisms: Individuals with stronger resilience and effective coping mechanisms may recover from stress more quickly.
Genetic factors: Genetic predispositions can affect how quickly the body recovers from stress.

Nature of Stress

Duration and intensity: Chronic or prolonged stress can lead to changes in the body that make it harder to return to baseline. Acute stress usually allows for quicker recovery.
Type of stressor: Different stressors can have varying impacts on the body, with some leaving longer-lasting effects than others.

Lifestyle Factors

Physical activity: Regular exercise can enhance the body's resilience to stress and improve the recovery process.
Diet and sleep: A healthy diet and sufficient sleep are crucial for the body to recover from stress effectively.
Relaxation techniques: Practices such as meditation, deep breathing, and yoga can facilitate the body's return to a state of calm.

Psychological Well-being

Mental health: Existing mental health issues can complicate the stress recovery process, making it slower or more difficult.
Emotional support: Social support and positive relationships can aid in faster recovery from stress.

In summary, while the body is designed to return to a state of normalcy after stress, the process can be influenced by various factors and may require intentional actions, such as engaging in relaxation techniques or lifestyle changes, to support it. For some individuals, especially those experiencing chronic stress or having mental health challenges, additional support from healthcare professionals may be beneficial to facilitate recovery.

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Ant:

If your environment is a stressful one, like in work, it may take a bit longer for the body to go back to normal.

Dangerous to stay in a stressful environment for prolonged time.

What can you do to relax the nervous system?

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AI:

When you exit a stressful environment, your body begins the process of returning to its normal state, a phenomenon often guided by the parasympathetic nervous system, which promotes relaxation and recovery. However, the transition back to a state of equilibrium might not be immediate or automatic for everyone. Factors such as the duration and intensity of the stress, individual resilience, and personal coping mechanisms can influence the speed and ease of recovery. To facilitate this process and calm your nervous system, consider implementing the following strategies:

1. Deep Breathing Exercises

Technique: Practice deep, slow breathing techniques such as diaphragmatic breathing or the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds) to activate the body’s relaxation response.

2. Progressive Muscle Relaxation (PMR)

Application: Gradually tense and then relax each muscle group in your body, starting from your toes and working up to your head. This helps reduce physical tension and promote relaxation.

3. Mindfulness and Meditation

Practice: Engage in mindfulness meditation by focusing on your breath, a word, or a phrase to anchor your attention in the present moment, reducing stress and calming your mind.

4. Physical Activity

Activity Choice: Regular exercise, whether it’s walking, yoga, swimming, or any other form of physical activity, can reduce stress hormones and stimulate the production of endorphins, chemicals in the brain that are natural painkillers and mood elevators.

5. Nature Exposure

Environment: Spending time in natural settings or even viewing scenes of nature reduces stress, calms the nervous system, and can improve overall well-being.

6. Healthy Sleep Habits

Routine: Establish a regular sleep schedule and create a restful environment to improve sleep quality, which is crucial for stress recovery and maintaining a balanced nervous system.

7. Nutrition

Dietary Choices: Consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can support your body's ability to handle stress. Limiting caffeine and sugar intake can also help prevent spikes in stress levels.

8. Social Support

Connections: Engage with friends, family, or support groups to share your experiences and feelings. Social support is vital for emotional resilience and stress management.

9. Limit Stimulants

Moderation: Reduce consumption of stimulants like caffeine and nicotine, which can exacerbate stress and anxiety by stimulating the nervous system.

10. Seek Professional Help

Guidance: If stress becomes overwhelming, consider seeking the advice of a healthcare provider or a mental health professional. They can offer strategies tailored to your specific needs and circumstances.

Implementing these techniques can help you proactively manage your stress and encourage your nervous system to return to a state of balance more efficiently.

To achieve a calmer nervous system quickly, focusing on techniques that can provide immediate relief is key. Here are some ideas for rapid stress reduction:

1. Deep Breathing

Technique: Engage in deep breathing exercises. A quick and effective method is the 4-7-8 technique: inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. This can quickly reduce stress by increasing the supply of oxygen to your brain and stimulating the parasympathetic nervous system.

2. Guided Visualization

Practice: Close your eyes and imagine a peaceful scene or a place where you feel safe and relaxed. This mental escape can help reduce immediate stress and focus your mind away from stressors.

3. Progressive Muscle Relaxation (PMR)

Quick Version: If you’re short on time, try a quicker version of PMR by tensing all your muscles as tightly as you can for a few seconds and then releasing them all at once. Feel the tension leave your body.

4. Mindful Moment

Technique: Practice a minute of mindfulness by focusing fully on your current activity. For example, if you’re drinking a cup of tea, focus on the sensation of the cup in your hand, the aroma of the tea, and the taste of each sip. This can help bring your focus to the present and away from stressors.

5. Aromatherapy

Use: Essential oils like lavender, chamomile, or peppermint can have a calming effect when inhaled. Keep a small bottle handy for a quick sniff when you need to relax. Even a fresh, calming scent can help lower stress levels momentarily.

6. Quick Walk or Stretch

Activity: Engage in a brief walk or do some light stretching. Physical activity can help reduce the stress hormone cortisol and increase endorphins, improving your mood quickly.

7. Laughter

Action: Watch a funny video clip or think about a memory that makes you laugh. Laughter can reduce cortisol levels and boost endorphins, helping you feel better rapidly.

8. Focused Attention

Method: Focus intensely on a single object, such as a photograph, a piece of art, or even a stationary object in your surroundings. Observing it in detail can help you momentarily disconnect from stressors and calm your mind.

9. Soothing Music

Listen: Put on some calming or classical music. Music has a direct effect on the parasympathetic nervous system; it can help your body relax and reduce feelings of stress.

10. Chew Gum

Simple Action: Chewing gum can be a surprisingly effective stress reliever for some people. It may promote relaxation and reduce anxiety in some individuals.

Implementing these techniques when you feel overwhelmed or need a quick reset can help bring your nervous system back into balance. Over time, incorporating these practices regularly can also help build resilience to stress.

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Ant:

When it comes to breathing, you want to breath from your belly instead of just the chest. This will give better quality breath to help you calm down.

When we breath in we activate fight or flight, when we breath out we activate the calming system.

After holding breath and then release, it helps with relief.

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AI: Regarding benefit of holding breath....

Holding your breath during relaxation breathing techniques plays a crucial role in activating the body's parasympathetic nervous system (PNS), which is responsible for the "rest and digest" response. This is the aspect of the autonomic nervous system that counteracts the stress-induced activities of the sympathetic nervous system. Here’s how incorporating breath holding can enhance relaxation:

1. Increases Carbon Dioxide Levels

Holding your breath allows carbon dioxide (CO2) to build up in your bloodstream. Increased CO2 levels can help reduce anxiety and promote relaxation by affecting the pH of the blood, which can signal the brain to slow down heart rate and induce a state of calm.

2. Enhances Oxygen Absorption

Breath holding can increase the efficiency of oxygen absorption in the body. When you hold your breath, the blood circulates through the body more slowly, allowing more time for tissues to extract oxygen from the blood. This can improve oxygen delivery to cells and organs, helping the body to relax more effectively.

3. Triggers the Relaxation Response

Breath holding followed by a slow exhalation activates the parasympathetic nervous system. This shift encourages a decrease in heart rate and blood pressure, leading to a state of relaxation. The transition from inhalation to exhalation, particularly after a hold, can enhance this relaxation effect.

4. Focuses the Mind

The practice of holding your breath requires concentration and mindfulness, which can divert your attention away from stressors. This focus on the breath helps to calm the mind, reduce rumination, and promote mental clarity.

5. Balances the Autonomic Nervous System

By incorporating breath holds into your breathing exercises, you help balance the sympathetic (fight or flight) and parasympathetic (rest and digest) branches of the autonomic nervous system. This balance is essential for stress management and emotional regulation.

Techniques That Use Breath Holding

The 4-7-8 Technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. This technique is useful for relaxation and can help prepare the body for sleep.
Box Breathing: Also known as square breathing, involves inhaling for a count of four, holding the breath for four, exhaling for four, and then holding again for four seconds. It’s used for stress management, including by athletes and in military training.

When practicing these techniques, it’s important to do so in a comfortable and safe setting, especially if you’re new to breathwork or have any underlying health conditions. Over time, integrating breath holding into your relaxation practice can enhance its effectiveness in managing stress and promoting calm.

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11:05am Going on a break now...

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Back from break 11:30am

Working through 2/3 Assessment

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Ant: Happy for us to use resources in files as reference – would rather use them than other sources.

E: How would we deal with dealing with someone feeling really guilty about a setback.

Let them know that they are not going back to step 1.

Two day rule – try not to do the wrong thing two days in a row, like cheat days or you would end up forming a habit again.

Help client see that their set back is an opportunity instead of a threat, "This was bound to happen at some time... maybe there is a valid reason why this happened. What was happening at the time? What were you thinking?" Say all this in a compassionate way. "I wonder what happened on that other day? Lets explore/investigate what happened..."

Move away from seeing things as a threat, but use it as an opportunity instead!

Do it all in a compassionate and curious way, not to cause the client shame, which could have shut them down.

"We've talked about this before... you have done this great things for so long, this is just a small set back, but you are a tough person and you can manage this."

Normalise the setback, that it's OK, nothing wrong with the client, that it's something that was expected to happen sometime. With new learning/understanding, lets keep going.

We all have enough resources within us to tap into to help with set back.

Lunch time... Come back 1310pm

1312

Working on Assessment 2/3.

[Assessment assignment]

Ant:

It is very reassuring to be validated and not judged for who we are and what we are doing. Force creates resistance – we naturally get resistence around it. People want to make decisions for themselves – to have freedom for their own lives. Rescuing is not validation, but telling people what to do (even if there is a lot of truth, people rather own it and decide themselves what is best).

Never tell client: MUST SHOULD.

Worked all the way to question 3. Will work on questions 4-5 next week.

Meet people where they are. They may think they are a loser. YOu need to validate and encourage them, make them feel better by reminding them of their strength. Just validate where the client is. If they are really upset, don't convince them otherwise. Don't dismiss their concern. Recognise and validate what they are going thorugh, then the client will start making change themselves. Send a message that is OK to feel how they do.

Sometimes we make a mistake of asking why they are feeling like, then validate them and client will make changes themselves. Validate and reassure them that you are listening.