Coping With Stress

Mental Health, Resilience & Wellbeing
Presentation delivered to Microsoft 31/05/2022
Slide 1
Resilience During Difficult Times

Microsoft Employees 2022
Fiona MacAulay
Mental Health, Resilience and Wellbeing Trainer and Psychotherapist
Slide 2
Resilience During Difficult Times

Microsoft Employees 2022
Fiona MacAulay
Nurse Consultant in Trauma, Mental Health and Resiliency.

RMN, BSc, Dip CPC, PG Dip CBT
Accredited consultant, supervisor and training facilitator in trauma
Fiona.MacAulay@internationalsos.com
Fiona has over 30 years’ experience in mental health as a counsellor, community mental
health charge nurse, cognitive behavioural therapist and as an accredited EMDR Consultant.
Fiona retired from her NHS Highland post as lead psychological therapist in 2018, after
setting up the first trauma service in an occupational health department; and was part of the
Scottish Government Trauma Advisory Group.
Fiona is a nurse consultant in trauma and mental health resiliency with International SOS.
Fiona MacAulay, International SOS
INTERNATIONAL SOS
Forest Grove House, Foresterhill Road, Aberdeen, WORLDWIDE REACH. HUMAN TOUCH
AB25 2ZP | +44 (0) 1224 669000
my.internationalsos.com/UKHealth
Slide 3
WHAT WILL WE BE COVERING?
1. The link between stress, distress, chronic stress, burn out,

mental and physical health.
2. How we can increase our resilience
Slide 4
TRAUMA MENTAL HEALTH FIRST

AID – PSYCHOLOGICAL SAFETY
Fire
Water
Air
Earth
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 5
JUST AS EVERYONE HAS BLOOD PRESSURE

WE ALL EXPERIENCE STRESS
Slide 6
RESILIENCE
Culture
Childhood
Faith
Values
Current
Circumstances
Character traits and
genetic factors.
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 7
Bring in
adversity
• No one has had a perfect life
• We all bring our own

vulnerabilities?
• Vulnerability can be a
resource to us.
Slide 8
STRESS IS IN THE BODY SYSTEM

–
it is not the event per se:
Symptoms arise when the residual energy from the experience is not released from the nervous
system.
Trauma fragments and is in the limbic brain and body and as a result can be reactivated by similar
experiences.
Medication can help suppress the symptoms.
This Photo by Unknown Author is

licensed under CC BY
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 9
Time Lag
Often the stress doesn’t start when the life events occur. It is common to find a
time lag between the event(s) and your stress reaction.
If you are under strain for whatever reason, you will do your best to keep going.
All the pressure may be building up slowly inside you.
This pressure has to be released, so it may be

just the final straw which releases the stress.
Let us think of a volcano, nothing may show on
the surface yet there can be a slow build-up of
pressure under the surface which will, maybe
without warning, erupt.
Slide 10
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 11
THE BIOPSYCHOSOCIAL MODEL
The connection between the way we

think and activation of the fight/flight Biological
response
Factors
Social Psychological
Factors Factors
Slide 12
Threat and sense of threat
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 13
Conscious/subconscious responses
• The emotional primate within us is designed to react to actual or
perceived threats of harm to:
• Self
• Our family
• Loss
• Pleasure
• Offence
• Boundaries
• Blocks to our goals
Slide 14
MENTAL HEALTH IS
NOT JUST THE
ABSENCE OF MENTAL
ILLNESS
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 15
MENTAL HEALTH CONTINUUM
Has a diagnosis of a No diagnosable

Maximum Mental
serious mental health mental health
Wellbeing
problem but copes with problem and positive
life well and has positive mental wellbeing
mental wellbeing
Maximum Mental Minimum Mental

Health Problems Health Problems
Has a diagnosis of a No diagnosable

serious mental health Minimum Mental mental health
problem and poor Wellbeing problem but poor
mental wellbeing mental wellbeing
Adapted from K Tudor 1996
Slide 16
EARLY SIGNS OF MENTAL ILL-HEALTH
Behavioural Emotional Physical

Erratic / unacceptable behaviour Low mood Fatigue
Smoking / substance misuse Aggression Lack of care in appearance
Sleep disturbance Loss of confidence Headaches
Withdrawal from relationships Anger Skin complaints
Complaining frequently / sense Apathy Gut disturbance
of unfairness Worrying Loss of appetite / weight gain
Sickness absence Irritability Frequent minor illness
Presenteeism / overwork Sulking
Poor work performance Anxiety
Increased accidents Tearfulness
Evidence of self-harm Indecision
Difficulty remembering things
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 17
RESILIENCE
How can we
become resilient
during difficult
periods?
Slide 18
VIKTOR FRANKL
Holocaust survivor
• Viktor Frankl's teachings on resilience show us how
we can change, when we can't change the
circumstances around us.
• Everything can be taken from a man but one thing:
the last of the human freedoms-to choose ones
attitude, in any given set of circumstances, to choose
ones own way.”
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 19
How Can We Avoid Burn

out?
Mental strength
is about
thinking feeling
and doing your
best in hard and
good times.
Slide 20
The stress line

Low stress Extreme stress
•Nearly all depressive episodes commence and are

maintained by stress
•Stress is the most common influence on our mood chemicals

(Gilbert)
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 21
Slide 22
• Perfectionism • We are designed to

We live in a • Materialism connect
shame, blame, • Success
fear culture • Ideals • These are all things that
can separate us.
• Social comparisons
which can • Self importance ( ego)
activate • Never enough
• Connectedness can
increase resiliency against
shame based • Body image mental health problems
trauma • Addictions, substances, over

indulging food: retail,
gambling • So how can we say we are
struggling?
• Social networking
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 23
Make people feel they belong

Make people feel they matter
Make people feel they matter
Make people feel respected
Geese fly further together

Geese support each other when times are tough
Geese take turns in leading
Geese cheer progress
Geese are loyal to their purpose
Slide 24
Potential Stressors / many changes exacerbated due to

covid: How we manage change is the key to resilience.
Changes/ Conflicts in company

job security/ uncertainty
Urgent deadlines
Unclear expectations
Workload/ working longer hours at home
Childcare
Lack of contact, socialising
Anxiety about returning to the workplace
OUR MENTAL ATTITUDE CAN

INCREASE OR DECREASE OUR
RESILIENCY
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 25
CHANGE CURVE
7. Integration
Changes integrated;
A renewed individual
6. Decision Learning how

2. Denial to work in the new situation;
Disbelief: looking for feeling more positive.
evidence that it isn’t true
Self-Esteem/
Perceived
Competence 3. Awareness/Frustration 5. Experiment
Recognition that things are
Initial engagement with
different; sometimes angry
the new situation
1. Shock
Surprise or Shock at
the Event
4. Depression/Acceptance
low mood, lacking in energy
Time
Slide 26
We live in a go getting world
As our system becomes overloaded with pressures our mood chemistry changes
We become more focussed the negative aspects of our lives, more fatigued, more
stressed and an unhelpful cycle is formed
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 27
Depression
Eating
Anger
disorders
Health
Drink
problems
problems
eg pain
STRESS
Self- Sleep
confidence problems/
Self esteem fatigue
Anxiety Panic
Slide 28
We live in a go getting world
• Stress • Effects mood chemicals
• Distress • Effects thoughts
• Chronic Stress • Effects Behaviour
• Trauma • Effects the body
• Reduces Immunity
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 29
THOUGHTS:FEELINGS: BODY:ACTIONS
Stress can be broken up into four parts -
WHAT YOU THINK

What goes through your mind when you are under stress. One of the most
common phrases is – “what if?” – e.g. what if I meet someone I know?
HOW YOU FEEL

How you feel when you are under stress - e.g. sadness, anger, apprehension,
anxiety etc.
HOW YOUR BODY REACTS
Physical symptoms you get when under stress e.g. palpitations. These effects,
although powerful, are not dangerous and do subside.
WHAT YOU DO
How you act when you are under stress - e.g. avoid day to day events, avoid
socialising, avoid responsibility, act differently, comfort eating, drinking,
smoking.
Slide 30
WHERE IS STRESS COMING FROM?

Home working:
Other complaining all ‘behind a screen’
the time. End of
5 month/year
7
pressures 5
New employee: less
Awareness of reduced familiar with routine
productivity in some /protocols/other staff
4
4
Mental Health Struggling to do work
OTHERS due to too many
changes for
meetings
7
some employees 6
Requests for Some employees
change to struggling with
patterns / hours change/transition
4 6
Extended covid Pressure to meet
regulations additional targets
7
Extra hours / 7
0 = no stress
presenteeism
10 = high stress
8
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 31
WHERE IS STRESS COMING FROM?

Home working:
Coping with a personal ‘behind a screen’
crisis Perfectionism
5
7 5
New Hobby
Checking emails/text
when relaxing 4
4
Mental Health House move
changes Self
7
Becoming more 6
anxious
Trying to do too Promotion
much on time off
4 6
Fear of new Caring for relative
virus
7
Breakdown of 7
0 = no stress
relationship
10 = high stress
8
Slide 32
Managing Fatigue Can Increase Resiliency And

Wellbeing
• Common causes • Self-Management
• Fatigue is not always related to an • Get enough sleep

underlying condition.
• Have more frequent meals and eat a healthy diet
• It may be caused by: Exertion/Heavy
workout. • Weight loss
• Sleep deprivation/oversleeping/stress. • Practice exercises and stress relaxation techniques
• Excess alcohol consumption • Reduce caffeine and alcohol intake
• Boredom/Perfectionism
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 33
Principles of Fatigue Management
• Prioritise • Does it need completed today?
• Plan • Can someone help me?
• Pace • Can I break it down?
• What is best time of day for me?
Slide 34
What does good mental health look like?

• If you have good mental wellbeing, you are able to:
• Feel and express a range of emotions

• Live and work productively
• Recognise the good within; positive attributes & achievements you’ve made
• Feel engaged with the world around you
• Cope with the stresses of daily life and manage times of change & uncertainty
34
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 35
A HEALTHY WORKPLACE
Trust
Basic needs: breaks
Physical and emotional safety
Peer support
Sense of feeling valued
Strengths being utilised increases motivation

Ego in check
Mutual respect
Vulnerability not seen as weakness
Differences seen as opportunity
Openness to change
Slide 36
The individual and the team
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 37
Aristotle
friendships are essential for a happy life
Harvard Study
Friendship is the most necessary relationship for life, since no

one wants to live without friends even if he had all other goods.
Being a good friend and being a good man is the same thing.
Peer Support- growing evidence to promote mental health
resiliency.
Slide 38
• EVERY DAY TO WOLVES

The conversation
The Power Of
Vulnerability
This Photo by Unknown Author is licensed under CC BY-ND
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 39
How might you start the conversation?
• Support your peer to speak up
• Ask how you can help
• Be open-minded
• Open questions
• Show trust and respect
• Look after yourself
• Be patient and non judgmental
• Encourage colleague to speak to a team leader/manager
39
Slide 40
PROMOTING
RESILIENCE
• Four elements
• The Power of vulnerability
• Emotional Freedom Technique
• Autogenic training self-hypnosis for sleep
• Turn the mind – sing / music / movement
• Visualise: Hope for the future
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000
Slide 41
Controls weight
Reduces blood pressure
Improves body shape
Extends life
Exercise – Reduces risk of diabetes
the benefits Reduces risk of heart disease
Reduces risk of some cancers
May reduce risk of Alzheimer's
Improved psychological wellbeing
Slide 42
Company Employee
Assistance Program
Microsoft Cares aka.ms/mscares

each Microsoft employee having access to
one-to-one counselling
INTERNATIONAL SOS
AB25 2ZP | +44 (0) 1224 669000

Coping With Stress

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Mental Health, Resilience & Wellbeing

Presentation delivered to Microsoft 31/05/2022

Resilience During Difficult Times

Resilience During Difficult Times

Nurse Consultant in Trauma, Mental Health and Resiliency.

Accredited consultant, supervisor and training facilitator in trauma

Fiona MacAulay, International SOS

WHAT WILL WE BE COVERING?

1. The link between stress, distress, chronic stress, burn out,

TRAUMA MENTAL HEALTH FIRST

JUST AS EVERYONE HAS BLOOD PRESSURE

• We all bring our own

STRESS IS IN THE BODY SYSTEM

Medication can help suppress the symptoms.

This Photo by Unknown Author is

This pressure has to be released, so it may be

THE BIOPSYCHOSOCIAL MODEL

The connection between the way we

Threat and sense of threat

MENTAL HEALTH CONTINUUM

Has a diagnosis of a No diagnosable

Maximum Mental Minimum Mental

Has a diagnosis of a No diagnosable

Adapted from K Tudor 1996

EARLY SIGNS OF MENTAL ILL-HEALTH

Behavioural Emotional Physical

How Can We Avoid Burn

The stress line

•Nearly all depressive episodes commence and are

•Stress is the most common influence on our mood chemicals

• Perfectionism • We are designed to

trauma • Addictions, substances, over

Make people feel they belong

Geese fly further together

Potential Stressors / many changes exacerbated due to

Changes/ Conflicts in company

OUR MENTAL ATTITUDE CAN

6. Decision Learning how

We live in a go getting world

We live in a go getting world

• Stress • Effects mood chemicals

• Distress • Effects thoughts

• Chronic Stress • Effects Behaviour

• Trauma • Effects the body

WHAT YOU THINK

HOW YOU FEEL

WHERE IS STRESS COMING FROM?

WHERE IS STRESS COMING FROM?

Managing Fatigue Can Increase Resiliency And

• Fatigue is not always related to an • Get enough sleep

• Sleep deprivation/oversleeping/stress. • Practice exercises and stress relaxation techniques

• Excess alcohol consumption • Reduce caffeine and alcohol intake

Principles of Fatigue Management

• Prioritise • Does it need completed today?

• Plan • Can someone help me?

• Pace • Can I break it down?

• What is best time of day for me?

What does good mental health look like?

• Feel and express a range of emotions

Basic needs: breaks

Physical and emotional safety

Sense of feeling valued