No need to hurry. No need to sparkle. No need to be anybody but oneself — Virginia Woolf

Stress and anxiety are intimately related, but distinctly different in two diverse ways, one is emotional, and the other is biological. Working together with one tripping the other, however, is a concerted attack against your physical health and your mental health. Of most concern is that it can kill brain cells and shrink the size of the brain. It’s power, therefore, is formidable.

Stresses can be external (from the environment, psychological, or social situations) or internal (illness, or from a medical procedure). Stress can initiate the “fight or flight” response, a complex reaction of neurologic and endocrinologic systems.

Stress and anxiety work in concert. First, the person may perceive a psychological threat, and then the biological stress reaction is put in action. As Hans Selye indicated, there is a General Adaptation Syndrome that follows a designated path. Selye’s syndrome is comprised of three stages; alarm, resistance, and exhaustion. Tragically, the final stage of exhaustion can be death.

Stress is, thus, defined as a state of threatened homeostasis, which is reestablished by a complex repertoire of physiologic and behavioral adaptive responses of the organism.

I had my first experience with contagious anxiety in third grade. I was seated quietly waiting for a test paper to be passed around. I wasn’t concerned because I knew I had studied when, suddenly, the first seated in front of me whirled around and, in a very frightened voice asked, “Are you afraid? Do you think you’ll be able to pass the test?”

The thought had never entered my mind, but suddenly my heart began to race wildly and I felt myself shiver at the thought of taking a test. No, I never had test-taking anxiety before. I always remained calm until that day. She shook me to the core.

Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.

People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or a rapid heartbeat.

Much is written about managing stress without addressing the environmental, physical, and biological substrates in any detail. Stated more directly, The National Institute of Mental Health defines stress as merely “the brain’s response to any demand.”

Failure to Manage Stress

The dynamic pairing of stress and anxiety does require management. If prolonged stress is not managed, physical health may be the deadly target and psychological and physical illness results. Physical illnesses include hypertension, sleep disorders, and immune system dysfunction. But how does each work?

Studies have shown that there is a clear relationship between anxiety, stress, and early childhood experiences. Therefore, a predisposition to heightened levels of stress and anxiety can be assumed, and, theoretically, a primed network in the brain to respond is developed. The brain changes are especially true in the “fear center,” the amygdala, which increases in size with heightened stress and anxiety.

One of the most apparent biological markers of increased stress is easily demonstrated; salivary cortisol (the stress hormone). A bright note is that the brain change process appears to be lifelong and mitigates for remediation of stress and anxiety.

Brain development is a continuous process throughout life that goes through sensitive periods during which stressors and nurturing experiences can have lasting effects. Many adult diseases such as cardiovascular disease and depression have their origins in adverse early-life experiences, such as neglect and physical and sexual abuse, as was shown in the Centers for Disease Control Adverse Childhood Experiences Study.

Changing the Brain in the Face of Anxiety

Deleterious brain changes in adulthood appear to be amenable to repair according to research. But one question remains to be answered, and that is whether or not anxiety is contagious.

One researcher found that the brain retains the possibility of increasing and strengthening its network of neurons, the cells that comprise the brain and the body’s nervous system.

This work is contributing to a new understanding that the brain stays this plastic organ throughout your life, capable of change.

Therefore, the hope remains that childhood deficits in brain development tied to early emotional responses and anxiety may be overturned.

Anxiety Contagion, Real or Not?

What about anxiety having a component of contagion? Can you become more anxious if you’re in the company of anxious people or a person? It appears to be true. Behavioral or herd contagion was being studied during the 1950s.

In fact, according to one paper, “…herding may encompass a much wider range of our social behaviors than had been previously thought.”

While fear helps us survive, when mixed with uncertainty, it can lead to something quite bad for our mental health: anxiety. And when anxiety is spread by social contagion — defined as the spread of affect from one person to another — it can lead to something even more problematic: panic. Just like walking into a party and suddenly feeling like you’re in a “social mood” when you hadn’t been moments before, fear and anxiety are two emotions that spread easily from one person to another.

A contagion of this type has also been shown to be an unlearned response, as is demonstrated by babies that cry when they hear other babies crying. The fear response kicks in quickly at birth.

Emotional contagion does not arise only in dyadic or group face-to-face interactions. Several cultural artifacts are capable of transmitting emotions, such as movies, videotapes, cartoons, and songs.

Researchers have demonstrated that movies are very effective instruments for communicating emotions. Several studies have obtained evidence that Duchenne smiles (genuine smiles) appear in participants who are watching pleasant movies . The Duchenne smile is perceived as a more affective smile.

What Appears to Be Most Effective in Managing Stress/Anxiety?

Numerous exercises have been suggested as being useful in managing stress and anxiety, but the one which appears to work best is mindfulness.

The therapeutic efficacy of mindfulness has been demonstrated in outpatient pain patients and has realized its potential in multiple settings for varied difficulties. Today, the practice is available online through several hospitals and clinics.

As noted by The Lancet, mindfulness is a worthwhile program and, while useful for anxiety and stress, is not often used due to finance, time constraints, or other personal considerations.

The editors of the journal indicated its value not merely for current use, but as something that has lifelong value.

This process of paying attention to novelty and to the context of the current situation leads one to having a multiplicity of possible perspectives, reframing events in more than one way. Processing information within this framework has been shown to result in positive health-related outcomes, including increased longevity.

A study that evaluated the Mind-Op program online did find it helpful and that it addressed some of the concerns expressed in The Lancet editorial.

Online, brief, non-proprietary self-guided interventions hold great promise, given their scalability and their ability to address several of the barriers to access, most notably costs, experienced by those who need these treatments most.

Note: Although I have named an online mindfulness program concerning a specific study, this is not an endorsement, and readers should not see it that way.

Are anxiety and stress contagious? They certainly are. Can we learn to help ourselves by using techniques such as mindfulness? We sure can and we should. Health, both of the physical and mental type, is too valuable to waste.

The post Is It Stress or Anxiety That’s Contagious? appeared first on Medika Life.

Compassion fatigue is a type of secondary stress that healthcare workers can experience as a result of assisting others who have an acute health issue, chronic illness, or disability and are dealing with related stressors.

As a health worker, you may be a nurse, personal support worker, physiotherapist, occupational therapist, community service worker, doctor, paramedic, psychologist, therapeutic recreationist, social worker, respiratory therapist, or another professional amongst the many valued staff that provides healthcare services to clients on an inpatient, outpatient, or community level. Helping vulnerable people day in and day out can naturally lead to a build-up of stress that makes it hard to do your job in the way you want to or are used to.

While no two health professionals experience compassion fatigue in the same way, workers can learn how to recognize signs of compassion fatigue and use strategies to help them handle symptoms.

Signs of compassion fatigue:

1. You are less motivated and have less enjoyment in your daily work

You may find that you are not as enthusiastic about your career, don’t have as much drive in accomplishing your regular job responsibilities compared to before, and you have less interest in your daily duties. This is a major shift from how you used to feel about your position and work environment and you find it unsettling.

2. It requires more of your energy, concentration, and focus to do routine tasks

In connection with the reduction in motivation and enjoyment, you may also find that the responsibilities that usually seemed easy or straightforward to you may suddenly seem more complex, draining, time-consuming, and difficult.

What used to take you 15 minutes to finish now takes you an hour. An issue that used to be simple for you to problem solve now appears very challenging. You notice you are easily distracted and lose your focus often.

3. You feel helpless, overwhelmed and less engaged in working with your patients or clients

In the daily sessions or interactions with your patients or clients, you may start to observe that you feel helpless, overwhelmed, and overall less connected to your clients. It’s now much harder to empathize with them and help them address their needs. You feel drained and exhausted by the end of the day.

4. You take work “home with you”

When your shift is done at the end of the afternoon or evening (or maybe even the next morning depending on your type of shift), you are aware that you start going over difficult clinical situations, moments, and interactions in your mind.

Perhaps you think about what you could have done differently or how you could have handled things better — and agonize over it. Perhaps you criticize yourself for what you said or did — or what you didn’t say or didn’t do. You feel it is getting harder and harder to separate yourself from your work when you are at home.

5. There is a change in your personal habits (e.g. sleep, eating, exercise, social life)

You may sleep more or sleepless, see an increase or decrease in food intake, feel less motivated to exercise and are less active overall, withdraw from even remote social connection (given current COVID-19 pandemic requirements), and notice other major differences in your typical personal habits and routines. All are signs that you could be experiencing compassion fatigue.

6. You notice changes in your mood or physiological response as they relate to anxiety, depression, and stress

Are you feeling more irritable and impatient or are you more emotional about issues at work that don’t usually bother you? Are you experiencing headaches, stomach aches, or muscle tension before, during, or after clinical meetings? Do you feel emotionally numb when hearing upsetting stories from patients or clients? Are you feeling sad, worried, or stressed in the workplace? These kinds of changes may reflect compassion fatigue.

7. You interact differently in your personal and professional relationships

Compassion fatigue can also have an impact on your personal relationships and your coworker relationships. You may have less energy remaining to put into quality time with your loved ones or you may have trouble focusing on those interactions without thinking about work. You could have less interest in connecting with your coworkers as you begin to see your work environment as a source of stress and dissatisfaction and seek as much distance as possible.

Strategies for dealing with compassion fatigue:

1. Reflect on why you started your career path in the first place

What drew you to your profession, to begin with? It may help to remind yourself of your reasons when you are feeling discouraged about your day to day work. Whether it’s the particular client population you work with, the pace or flow of your unique position that attracted you, or the teamwork and collaboration your work environment offers — recall these values as they likely still hold true today.

2. Consider your goals for professional growth and development

Even though you may have specific reasons why you chose your career, this doesn’t mean that you need to stay stagnant or in the exact same position for your entire working life. There is room for movement within and between as your needs, interests, priorities, and other key aspects of your life change.

Perhaps you started out as a front line worker but now want to make a shift to educating students or new health professionals. Maybe you would like to take on more of a leadership role in your particular specialty or department. Or you possibly could want to start a private practice and use your skills, knowledge, and experience to focus on a certain niche that fits with your business vision. The options are endless. Taking time to reflect on your future professional goals might reinvigorate and rejuvenate you at a time when you need it most.

3. Take your lunches, breaks and vacation days

Making sure you take your lunches, breaks, vacation days, education days, and any other time that you are eligible for in your position can go a long way toward helping you feel refreshed and relaxed when you feel overloaded in your job.

4. Connect with colleagues for support

Who are the key people that surround you at work who you can rely on and trust? If you are comfortable, let them know how you are feeling. Bonding through similar experiences and learning from each other on how to handle work stress can help you feel more capable to manage your challenges.

5. Lean on your social network

Call your family or friends when you need a listening ear (given current physical distancing measures due to the coronavirus). Talk with your partner and let them know how you are feeling. Reach out to those closest to you for much-needed support.

6. Do activities that relax you

Building up your interests outside of work can help improve your outlook and refuel you. How do you like to spend your spare time? Meditating, being in nature, exercising, reading, journaling, deep breathing, listening to music, or watching funny movies? Spend 30 minutes a day or even an hour if you can — whatever amount of time sounds realistic and feasible to you — doing one or more activities. It will remind you that you have to take care of yourselfin order to take care of others.

7. Get professional help

If your stress level gets to a point where you begin using substances in an attempt to cope, experience thoughts of self-harm, start to have flashbacks of distressing events or notice you are having more intense physiological responses (e.g. difficulty breathing, a rapid heart rate, fainting, a loss of awareness, a loss of a sense of control, etc.), you may want to call your family doctor to describe your symptoms and ask how they can help.

Your doctor may refer you to a psychologist or psychiatrist for assessment, diagnosis, and intervention. If you have been diagnosed with acute stress disorder or post-traumatic stress disorder (PTSD) and it is significantly affecting your life, you may wish to seek help from a professional who specializes in PTSD treatment.

If you have a mental health emergency, call 911, or go to your nearest emergency room. For non-urgent crisis support, call a crisis phone line such as the Ontario Mental Health Help Line at 1–866–531–2600.

If you are generally trying to find ways to cope with compassion fatigue, you can seek out counseling to help you explore what is already working well and what you would like to change. Counseling might also help you figure out new methods you think could work for you. You can contact the Employee and Family Assistance Program (EFAP) connected with your employer as a first step as this may be the most financially feasible, short term option.

If you feel you need more intensive or ongoing support, seek out a counselor who you feel you have a good therapeutic rapport with and who tries to help you discover strategies to handle your concerns in a supportive manner. You can find a Social Worker through the Ontario Association of Social Work (OASW) directory or a Psychologist through the Ontario Psychological Association (OPA), as an example.

Wishing you well in your journey as you continue to explore ways to find meaning, growth, and fulfillment in your professional life.

The post 7 Signs of Compassion Fatigue and 7 Strategies to Deal With It appeared first on Medika Life.