When Stress Goes On and On
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2020 has meant: Pandemic, unemployment, political discord, racism, remote school, work from home, physical distancing, family too far to visit safely, fires, and multiple major hurricanes. Even for those who are optimistic the “new normal” is not normal. Our bodies coping mechanisms are beyond their ability to manage stress and cope throughout the duration and then recover.
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When multiple stressors occur simultaneously and last for months and months, our nervous system’s ability to meet the challenge with cortisol and adrenaline to fight or flee, is depleted. The myriad of stressors are disconcerting, we feel off balance and bored at best. Most of us feel fatigue, anxiety, mildly out of sorts and sometimes clinically depressed.
As reported by Tara Haelle in her article “Your Surge Capacity is Depleted-It’s Why You Feel Awful” on elemental medium.com, Aug 17, 2020: researchers at the University of Minnesota explain it this way: we are beyond our “surge capacity”, our natural ability to cope when faced with a short term crisis. At times like now, when people are faced with multiple long-term stress, our usual coping skills such as positive thinking, distraction, support from others and pushing through, may not be sufficient. Haelle, Brene’ Brown and other experts suggest the following:
- Acknowledge that this is a difficult, unprecedented time.
- Take some pressure off yourself- strive to be very good- not perfect!
- Tackle a tangible project with a specific, easily accomplished goal where you can see your accomplishments
- Play! Brainstorm new ways to play in physically distanced ways. Brene’ Brown suggests play is activity without no purpose other than something we can enjoy and get “lost” in
- Get outside! Time spent in nature and sunshine is proven to boost mood and energy for several hours.
- Exercise - Think beyond than push-ups or the gym, just use your body: garden, go on a scavenger hunt or nature walk.
- Visit with friends in physically distant ways: in a park, on the deck 6 or more feet apart, zoom calls.
- Meditate - Calm, Insight Timer, 10% Happier are helpful apps to get you started or to reinvigorate your practice. Meditation is a free and easy way to calm the nervous system and soothe anxiety.
- When your distress peaks ask yourself “What do I need right now?” then listen and do some simple self-soothing behavior. Take a break, drink green tea, call a friend, take a bath.
Coping with ongoing severe multiple stressors, is challenging. Each of us need to find a customized, individual way to support ourselves through it. Humans are resilient, and we will get through it! Remember to look for little moments to be grateful for each day. In-the-moment gratitude turns the mind towards what is pleasant and going right. And, that simple practice is sometimes enough to give us the physical strength and emotional energy to face the day again.
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Creating Connection with Your Team
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The best leaders know that personally connecting with their employees improves their trust and their performance. In a virtual work environment, however, it can be challenging to forge meaningful connections. Leaders can make time to connect when starting a meeting by taking a short well- being poll. Individually, making a quick personal phone call or email to one employee each day builds collaboration and morale. It is important to ask about the person not their work output during these check ins.
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This is a great time to say thank you and to ask if there is anything that you the leader can do to support them. Do not underestimate the value of “just listening”! Active, empathic listening is sometimes the best support you can give. Leaders can also strengthen their connection with their teams by sharing something real about their own life. When we connect on a human level, we build trust which releases the hormone oxytocin while decreasing the stress hormone cortisol at the same time. Especially now in these busy and stressful times, a leader’s simple efforts to connect can make the difference between overwhelmed, disconnected employees or empowered employees who are committed and empowered for the long haul.
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MINDFULNESS MEDITATION GROUP
TUESDAYS BEGINNING OCT. 27, 2020
➡️ Note New Start Date:
Group Starts Oct 27 and runs 6 weeks to Dec 1, 2020
- 6 Weeks ($180) last group Dec 1, 2020
- Includes MP 3’s of my CD “Come to the Quiet”.
- To maintain physical distancing, this virtual group will meet via Zoom
- 12 Noon - 1:15 pm
Now more than ever, we need strategies to be present, to manage anxiety and maintain hope!
Appropriate for beginners and long-time meditators, we’ll learn Mindfulness Mediation practices and principles to manage Stress, Anxiety, Depression, chronic pain and lack of focus.
This psycho-educational support group is facilitated by Marjorie R. Johnson, Clinical Social Worker and Coach.
This group may be submitted to insurance.
To register or for information:
Click here to contact us, or email Marjorie@ascendconsulting.net or Marjorie@ascendcounselingpa.com
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October is ADHD Awareness Month.
(Attention Deficit Hyperactivity Disorder)
Many people have undiagnosed symptoms of ADHD if not the actual disorder. I specialize in ADHD counseling and, for adults and executives, ADHD coaching.
Learn more about ADHD from ADDA (Attention Deficit Disorder Association) or CHADD (Children and Adults with Attention Deficit Disorder) .
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Terry LaBan is a Philadelphia-based graphic recorder and multi-media visual storyteller. In addition to graphic recording, his company, Breakthrough Visuals, creates whiteboard videos, explainer comics and illustrated infographics for businesses and organizations. He also teaches classes in graphic narrative as an adjunct professor at the Pennsylvania Academy of the Fine Arts.
Contact Terry at terrylaban@breakthroughvisuals.com.
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Do you need a keynote for your organization’s annual meeting?
Marjorie is an engaging professional speaker who has presented
for 100’s of organizations.
Did you know that Marjorie works with nonprofits?
Executive directors and their teams benefit by her coaching, strategic planning retreats, and team building. For more information, contact Marjorie at 484-875-3040 or 610-696-4443, or email Marjorie@ascendconsulting.net.
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About Marjorie Johnson, LCSW
Marjorie Johnson, Founder of Ascend Consulting Inc., is a Licensed Clinical Social Worker and a Professional Certified Coach.
Find Marjorie on Therapy Tribe, Psychology Today, ICF: Find a Coach, and ADDitude.
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You are receiving this email because you have expressed an interest in Ascend Consulting, Inc. Don't forget to add marjorie@ascendconsulting.net to your address book, so we'll be sure to land in your inbox!
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