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STRESS AT WORK: CHANGING THE NARRATIVE WITH COGNITIVE THERAPY…

- - - - Generally, stress either comes from work and follows you home, or comes from home and follows you to work. There's a chance that you're dealing with both.
    - - Acute stress
        
        It comes from demands and pressures of the recent past and anticipated demands and pressures of the near future. Acute stress is thrilling and exciting in small doses, but too much is exhausting. Causes:
        
        Emotional distress — some combination of anger or irritability, anxiety and depression, the three stress emotions.
        
        Muscular problems including tension headache, back pain, jaw pain and the muscular tensions that lead to pulled muscles and tendon and ligament problems.
        
        Stomach, gut and bowel problems such as heartburn, acid stomach, flatulence, diarrhea, constipation and irritable bowel syndrome.
        
        Transient overarousal leads to elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath and chest pain.
      - Episodic acute stress
        
        Habitual and repeated acute stress, ingrained and habitual. Usually comes in two types:
        
        The "Worry Wart"
        
        Another form of episodic acute stress comes from ceaseless worry. "Worry warts" see disaster around every corner and pessimistically forecast catastrophe in every situation. The world is a dangerous, unrewarding, punitive place where something awful is always about to happen. These "awfulizers" also tend to be over aroused and tense, but are more anxious and depressed than angry and hostile.
        
        The "Type A" personality
        
        Type A's have an "excessive competitive drive, aggressiveness, impatience, and a harrying sense of time urgency." In addition there is a "free-floating, but well-rationalized form of hostility, and almost always a deep-seated insecurity." These folks have a higher risk of cardiac issues.
      - Chronic stress
        
        Chronic stress is grinding stress. It wears people away day after day, year after year. Chronic stress destroys lives, bodies, and minds. It wreaks havoc through long-term attrition. It is the stress of poverty, dysfunctional families, violence, abuse, trauma, despised job, ethnic rivalry, war.
        
        Seek professional help. Please.
  - - - Cognitive behavioral therapy (CBT) is a form of psychological treatment
      - Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.
      - CBT core principles:
        
        Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
        
        Psychological problems are based, in part, on learned patterns of unhelpful behavior.
        
        People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.
      - CBT treatment usually involves efforts to change thinking patterns.
        These strategies might include:
        
        Facing one's fears instead of avoiding them.
        
        Using role playing to prepare for potentially problematic interactions with others.
        
        Learning to calm one's mind and relax one's body.
      - Usually, you pick out methods WITH A THERAPIST.