Summer's Almost Here & Here's to Less Stress

Welcome Guest Blogger - Christina Holden

Is it that time of year again? Summer is almost here and you've spent the better part of winter and all spring preparing-- park improvements, fresh paint, maintenance projects, budgets, spruced-up bulletin boards, kiosks, interpretive programming, and training.  The school year is coming to an end and droves of people are expected to begin flooding our parks during the day-- and nights too.

For many, this time of year is a time for reflection of years past- good times and bad.  Most days you know exactly why you've chosen this career path. Then there's the challenges of the job and mounting stress to meet the expectations of the public.  Many say it's easier early in summer, and as the days get longer, hotter and busier, the challenges are greater in our parks.

So how do you cope or enter into a stress-free zone?  The DNR Critical Incident Stress Management Team wants to help you find that place and keep your focus.  We've done some research (google searches, too).  Throughout the summer months, we plan to provide Park Service staff with ways to understand and identify your stressors with helpful tips and de-stressing ideas. We want you to build your own stress-free zone and we're here to help you do just that.


First of all, what is STRESS?  
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger—whether it’s real or imagined—the body's defenses kick into high gear in a rapid, automatic process known as the stress response.

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

But beyond a certain point, stress stops being helpful and can cause damage to your health, mood, productivity, relationships, and quality of life.

The Body’s Stress Response

When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus—preparing you to either fight or flee from the danger at hand.

How do you respond to stress?

It's important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feel familiar, even normal. You don't notice how much it's affecting you, even as it takes a heavy toll.

The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently. Not only can overwhelming stress lead to serious mental and physical health problems, it can also take a toll on your relationships at home, work, and school.

Signs and symptoms of stress overload

The following table lists some of the common warning signs and symptoms of stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload.

Stress Warning Signs and Symptoms
Cognitive Symptoms	Emotional Symptoms
Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying	Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness
Physical Symptoms	Behavioral Symptoms
Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heartbeat Loss of sex drive Frequent colds	Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing)

How much stress is too much?

"Too much" stress differs from person to person. Some people can roll with the punches, while others seem to crumble in the face of far smaller obstacles or frustrations. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle. You probably know some of them.

Things that influence your stress tolerance level

Your support network – A strong network of supportive friends, family members, and co-workers can be an enormous buffer against life’s stressors. 
Your sense of control – It may be easier to take stress in stride if you have confidence in yourself and your ability to influence events and persevere through challenges.
Your attitude and outlook – Optimistic people are often more stress-hardy. They tend to embrace challenges, have a strong sense of humor, and accept change as part of life.
Your ability to deal with your emotions – You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or overwhelmed by a situation. The ability to bring your emotions into balance will help you bounce back from adversity and is a skill that can be learned at any age.

Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back within a day or two.

Dealing with stress and its symptoms

You have more control over your stress levels than you might think. Unfortunately, many people cope with stress in ways that only compound the problem. You might drink too much to unwind at the end of a stressful day, fill up on comfort food, zone out in front of the TV or computer for hours, or lash out at other people. 

Everyone has their own response to stress. There is no “one size fits all” solution to dealing with it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Learn how to manage stress

You may feel like your stress out of your control at times, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.

Remember the four As: avoid, alter, adapt, or accept.

Avoid unnecessary stress. Not all stress can be avoided, but by learning how to say no, distinguishing between “shoulds” and “musts” on your to-do list, and steering clear of people or situations that stress you out, you can eliminate many daily stressors.
Alter the situation. If you can’t avoid a stressful situation, try to alter it. Be more assertive and deal with problems head on. Instead of bottling up your feelings and increasing your stress, respectfully let others know about your concerns. Or be more willing to compromise and try meeting others halfway on an issue.
Adapt to the stressor. When you can’t change the stressor, try changing yourself. Reframe problems or focus on the positive things in your life. If a task at work has you stressed, focus on the aspects of your job you do enjoy. And always look at the big picture: is this really something worth getting upset about?
Accept the things you can’t change. There will always be stressors in life that you can’t do anything about. Learn to accept the inevitable rather than rail against a situation and making it even more stressful. Look for the upside in a situation—even the most stressful circumstances can be an opportunity for learning or personal growth. Learn to accept that no one, including you, is ever perfect.

You can also better cope with the symptoms of stress by strengthening your physical health.

Set aside relaxation time. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response.
Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Nothing beats aerobic exercise for releasing pent-up stress and tension.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress. Start your day with a healthy breakfast, reduce your caffeine and sugar intake, and cut back on alcohol and nicotine.
Get plenty of sleep. Feeling tired can increase stress by causing you to think irrationally. Keep your cool by getting a good night’s sleep.

Reaching out for help and assistance

The DNR Critical Incident Stress Management (CISM) Team is available when you need us.  The team is a group of your coworkers (or peers) in various positions throughout the department and in every region of the state.  We exist to help you or your fellow coworkers who are experiencing normal reactions of stress.

If you or someone you know is in need of help dealing with stress-related issues, contact your supervisor or park manager to request CISM assistance. Your supervisor will then contact a CISM Coordinator.  If you're not comfortable discussing the nature of your CISM request with your supervisor, that is fine and you are not required to do so.  A CISM coordinator or team member will contact you directly to discuss.  It's important you know CISM peer support is strictly confidential.

CISM Team Members:

• Robin Melton, Coordinator
• Dorna Cooper, Coordinator
• Mance McCall, Coordinator
• Jen Cline
• Diane Feheley
• Cindy Hawkins
• Beth Heller
• Christina Holden
• Renie Lassalle
• Shea Niemann
• Sara Rinta
• Alexandra Mahr Harper
• Dwight Polk

** We welcome the newest members of the DNR CISM Team, Jacob Doyle, Mary Ironside, Bethany Lillard and Angela Pease. They have begun the necessary training and committed to serve on the DNR Critical Incident Stress Management Team.
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A disclaimer: This is not a clinical stress video. Far from it actually.  This (commercial) video clearly illustrates that people can find stress relievers in a variety of ways or things..In this case, kittens.

We wish you a safe and happy summer season, and please remember to take time for yourself and discover your stress-free zone.