Surviving the Waves of Stress Workshop: Understanding Chaos, Loss, and Restoration
Understand the impact of the three waves of chaos, loss, and restoration brought about by the pandemic. Identify the wave you are in, learn practical coping strategies, and gain validation and insight to navigate through these challenging times.
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Surviving the Waves of Stress Natasha Bibayoff, Ed.D, MSW & Renee Clift, LCSW West Hills Community College Wellness Workshop Spring 2023
Description of workshop Presentation of three main waves that brought constant stress & uncertainty since the start of the pandemic Learn an overview of what it means to be in and move beyond each of these waves . Have the opportunity to dialogue, in order to identify what wave you are in and plan practical ways to move through that wave. Gain a sense of validation, insight, and opportunity
Three Waves 1.Chaos 2.Loss 3.Restoration
Wave of Chaos Shut down of our communities, state, country, & world. Not able to go to school & work in the same way Lots of uncertainty Financial constraints Confusion Fear of not receiving help if needed (medical, emergency services, basic supplies, etc.) Put us in survival mode. Nervous system heightened ( Fight, flight, or freeze ) Healthy coping mechanisms no longer accessible (gym, socialization, breaks from caretaking responsibilities, etc.)
Response to Low frustration tolerance Inability to relax Easy to Anger Hyper vigilant Withdrawn Low concentration Irritability Maladaptive coping (compulsive, addictive behaviors) Difficulty sleeping Anxiety
Wave of Loss Recognizing longer term than expected Continued infections Grieving the loss of our daily life before Covid Life no longer the same Loss of loved ones and others in our environments Grief and loss Still in survival mode Searching for stability The loss of a sense of certainty about the world Not able to practice family or culture s rituals around grieving
Response to Low mood Emotional volatility Compulsively thinking of loss Withdrawn Loss of interest Difficulty sleeping Numbness Denial and bargaining Hopelessness
Wave of Restoration World starts opening up again Uncertainty Campuses opening Constant change, unclear direction Expectation of Business as usual Shifted values Re-establishment of self in world Unsure of protections as everything starts to open
Response to Anxiety Confusion of role Anger Loss of self Fearful Overwhelm Paralysis Value misalignment Sense of changed self
Waves 1stWave: Chaos Manifestation of wave Shut down of our communities, state, country, & world. Not able to go to school & work in the same way Lots of uncertainty Financial constraints Confusion Fear of not receiving help if needed (medical, emergency services, basic supplies, etc.) Put us in survival mode. Nervous system heightened ( Fight, flight, or freeze ) Healthy coping mechanisms no longer accessible (gym, socialization, breaks from caretaking responsibilities, etc.) Response Low frustration tolerance Easy to Anger Hyper vigilant Withdrawn Low concentration Irritability Maladaptive coping (compulsive, addictive behaviors) Difficulty sleeping Anxiety 2ndWave: Loss Recognizing longer term than expected Continued infections Grieving the loss of our daily life before Covid Life no longer the same Loss of loved ones and others in our environments Grief and loss Still in survival mode Searching for stability The loss of a sense of certainty about the world Not able to practice family or culture s rituals around grieving World starts opening up again Uncertainty Campuses open Constant change, unclear direction Expectation of Business as usual Our values have shifted Re-establishment of self in world Unsure of protections as everything starts to open Low mood Emotional volatility Withdrawn Loss of interest Difficulty sleeping Numbness Denial and bargaining Hopelessness 3rdWave: Restoration Anxiety Confusion of role Anger Loss of self Fearful Overwhelm Paralysis Value misalignment Sense of changed self
1stWave, Chaos: Regulate nervous system Breath work: Box breathing & 4-7-8 breath method Movement: Kneading, Exercise especially slow and/or rhythmic motion such as swimming, walking, biking, yoga, and tai chi. Grounding: Grounding in the body, 5-4-3-2-1, yoga Resourcing: Identify a resource (something that helps you feel a pleasant feeling like joy, peace, comfort, love, etc.) A resource can be a person, place, memory, pet, cherished value or inner strength, accomplishment, hobby, activity, God, imagining a pleasant time in the future, etc. Write down three of your favorite resources. Pick one and describe it in writing with as much detail as possible using all five senses, inner bodily sensations, and emotions. Read your description slowly and track what happens in your body as you curiously hold this resource in mind
2ndWave, Loss: Recognize what has been lost or changed & move through the grief process Seek support Journaling: Three changes that have happened; as a first step to grieving need to recognize and reflecting on the loss before being able to grieve it. How is your life different compared to before the loss? Cultivate self-compassion: think of a compassionate person and what they would say to you in times of stress. Speak to yourself nurturing fashion; become aware of what you are struggling with Mindfulness: Centering of focus on self and the present Conversations with trusted others to process feelings Re-creation of things lost
3rdWave of Restoration: Re-creation of self in a shifted world Reevaluate personal values: Think about your top 5 personal values & align time Build resilience Connect to community Establish or re-establish routines Journaling: what do you know for sure? Find meaning & purpose Affirmations, prayer, meditations Cultivate hope
Waves: 1stWave: Chaos Response Low frustration tolerance Easy to Anger Hyper vigilant Withdrawn Low concentration Irritability Maladaptive coping (compulsive, addictive behaviors) Difficulty sleeping Anxiety Low mood Emotional volatility Withdrawn Loss of interest Difficulty sleeping Numbness Denial and bargaining Hopelessness Goals Regulate the nervous system (the fight, flight, or freeze response) Actions Breath work Movement Grounding Resourcing Outcomes Feelings of calmness; higher frustration tolerance 2ndWave: Loss Recognize what has been lost or changed Grieve losses, move through the grief process Seek support Journaling Cultivate self-compassion Mindfulness Conversations with trusted others to process feelings Re-creation of things loss Regulated emotions; capacity to feel joy and other feelings fully again Fondness of memory recall 3rdWave: Restoration Anxiety Re-creation of self in a shifted world Sense of self in new world Living your values Increased resilience Feelings of joy Gratefulness Easier Adaptation to on- going change Established predictability Reevaluate personal values Build resilience Connect to community Establish or re-establish routines Journaling Find meaning & purpose Affirmations, prayer, meditations Cultivate hope Confusion of role Shock Loss of self Fear Overwhelm Paralysis Value misalignment Sense of changed self
