The document discusses signs and symptoms of stress and provides strategies for managing stress. It notes that stress can increase impulsivity, reactivity, and physical responses while decreasing rational thinking and decision making. The document encourages recognizing signs of stress and assessing stress levels periodically. It provides a list of stress management tools that include exercise, hobbies, humor, and social support. Finally, it discusses the importance of acknowledging stress, resetting oneself, and asking for help from others or resources like crisis hotlines.

1. Stress:
Is it just me?
Heather Sedges, PhD, CFLE
February 17, 2022

2. Change in sleeping patterns
More irritable (than usual)
More tired (than usual and with “enough” sleep) or More “restless”
Eating more or less (than usual)
 People keep asking, “are you okay”
Trouble concentrating / “zoning out”
Losing interest in what’s typically enjoyable
Would rather “just not do anything” (isolation)
Stomach issues without explanation
Worrying that won’t stop
Increased / misuse of alcohol, drugs (prescription or otherwise), tobacco
Is it just me?

3. • In 2018, Farm Aid reported more than a thousand
farmers called their crisis hotline.
• About 111 million people lived in areas, mainly rural
areas, with a shortage of mental health professionals.
Nationally

4. Tennessee

8. Increases…
–impulsivity
• acting before considering
consequences
–reactivity
• emotional distress
–physical responses
• heart rate, sweat, muscle tension
Decreases…
– rational thinking
– decision making
– planning
– analytical thinking
– regulating emotions
– learning
– attention
Chronic Stress

9. Use Your…
over
Lizard
brain
Wizard
brain

10. So now what?
Different for each of us, so there’s not a standard plan- find what works for you.
Re-engage your wizard brain!
Step 1- Recognize what & when it’s happening.
Step 2- Use a tool in your toolbox
Step 3- Reset & move on

11. Step 1- Recognize & Assess
• Baseline assessment: A starting place
• Monthly reassessment
• Add to task list / calendar
• Compare to previous month’s scores (don’t peek)
• Think about the differences & make quick notes

12. Step 1- Recognize & Assess
• Daily Check-ins
• Set reminder alarms
• Integrate into daily work
• Anchor to routines
• Starting work day
• Doing dishes
• Say “hello” to it
Stress isn’t going anywhere, so make it something you’re not trying to avoid.
• Notice what it feels like physically
• Could THIS be the reason for headaches, sleeplessness, frequent annoyance, distracted
thinking, lack of motivation?

13. Step 2- Use a tool
https://tiny.utk.edu/managestress

16.  Watch a funny movie or show
 Call a friend just to say hi
 Exercise or just take a walk
 Do a hobby
 Walk around your favorite local store
 Visit with enjoyable children
 Download the “My3” app
 Play an instrument
 Sing
 Pray
 Volunteer
 Read for pleasure
 Try out more “square breathing” resources
on fragrantheart.com or via app “Calm”
 Call 1-800-273-TALK (8255) - a free,
24-hour hotline available to anyone
in crisis.
 Chat online (2p-2a Eastern Time):
www.suicidepreventionlifeline.org
 Call TN-specific- 1.888.291.HELP
(4357)
 Send a text message to 844.899.TEXT
(8398)
 Send a text message saying “HOME”
to 741741

17. Publications
2021
1. Online Mental Health Resources W 992
2. Coping During COVID-19: Tips for Adult
and Child Mental Well-Being D 94
3. Mindfulness for School-Age Children W
1038
4. Strategies for Building Strong
Connections with Students W 1049
2020
5. Understanding Disabilities: An
Introductory Guide W 947-A
6. Understanding Disabilities: A
Behavioral Health FAQ Sheet W 947-B
7. Intellectual and Learning Disabilities
W 947-C
8. Screening for Disabilities in Children W
947-D
9. Respectful Etiquette and Language
Guidelines W 947-E
10. Responsive Care W 947-F
11. Anxiety in Children and Youth W 947-G
12. Sensory Processing Disorder W 947-H
13. Coping During COVID-19: How Uncertainty
Is Affecting Our Mental Health D 112
2016
14. Identifying Teen Mental Health Difficulties:
A Practical Guide for Parents W 356
2014
15. Easy Guide to Understanding Attention
Deficit Hyperactivity Disorder SP 771

18. Step 3- Own it, Reset, Ask for a “do-over”

19. USDA Response
Farm and Ranch Stress Assistance Network:
Southern Region

20. Grant Initiatives
Support
Groups
Hotline
Website &
Marketing
FRSAN -
Southern Region
Action Teams
Resources
& Training
Evaluation
Applied
Research

21. National Suicide Prevention Lifeline
Hours: Available 24 hours.
Languages: English, Spanish.
800-273-8255

22. Questions?