OUTLINE

Section 1: Understanding and managing stress (20 min)

Stress is the body's natural response to challenging situations, triggering a cascade of physiological and psychological reactions designed to cope with perceived threats. There are three main types of stress: acute stress, a brief and intense reaction to immediate challenges; chronic stress, prolonged exposure to stressors, often linked to ongoing life circumstances; and episodic acute stress, characterised by frequent episodes of acute stress.

The Polyvagal Theory, proposed by Dr. Stephen Porges, provides insights on our body’s autonomic nervous system’s role in stress response mechanisms. This theory suggests that there is a complex interplay between an individual’s nervous system, emotions, and social interactions in stress management.

Given the collaborative and fast-paced environment in the Film and TV industry, developing awareness of common stressors in the field can allow you to proactively manage your wellbeing. Understanding the pressures of tight deadlines, creative expectations, and the often unpredictable nature of the industry equips new professionals with the tools to develop resilience and effective coping mechanisms. This awareness not only enhances individual mental wellbeing but also contributes to a healthier and adaptable workforce, by fostering a supportive workplace culture and implementing strategies that promote sustainable creativity and productivity. There are numerous simple exercises that can help you develop grounding and stress-management skills. Some may work better than others to you, so it is a matter of experimenting to find what fits your needs. Here are a few practical examples:

Unhooking from thoughts involves observing your thoughts without judgement and detaching from negative or stressful thinking patterns. By acknowledging thoughts without becoming entangled in them, individuals can gain a greater sense of control over their reactions and emotions, fostering a more balanced and resilient mindset.

Mindful finger breathing is a simple yet effective relaxation technique that combines focused breathing with tactile awareness. By tracing the outline of each finger with your thumb while taking slow, deep breaths, individuals engage both their breath and sense of touch. This practice helps redirect attention away from stressors, promoting a calming effect and facilitating a mindful connection between breath and body.

Utilising 5 Senses is a holistic stress management approach that encourages individuals to ground themselves in the present moment. By consciously engaging sight, hearing, touch, taste, and smell, individuals shift their focus away from stressors and connect with their immediate surroundings. This technique fosters mindfulness, allowing individuals to break the cycle of anxious thoughts and cultivate an awareness of the sensory experiences around them. The practice can be adapted accordingly by disabled people, i.e., deaf, blind, anaptic (those unable to feel touch), anosmic (those unable to detect smell), and people who experience ageusia (loss of their sense of taste).

The Body Scan is a relaxation technique often employed in mindfulness-based stress reduction. It involves systematically directing attention to different parts of the body, starting from the toes, and moving up to the head. This process encourages you to observe sensations, release tension, and promote a sense of bodily awareness. The body scan is effective in reducing physical and mental stress by promoting relaxation and mindfulness throughout the entire body.

Activity: Discuss if any of these strategies is helpful for you or if you have other ways to manage stress. Take a few moments to analyse the following diagram that illustrates the three types of stress activation suggested in Porges et al.’s Polyvagal Theory and reflect on what section of the diagram resonates more with your current state.

Section 2: The stress bucket meets the spoons theory (15 min)

The stress bucket is a metaphorical concept coined by Professor Alison Brabban and Dr Douglas Turkington (2002) used to illustrate the cumulative impact of life stressors on an individual's mental wellbeing. In this analogy, the bucket represents a person's capacity to cope with stress. Stressors, represented by drops of water, fill the bucket over time. When the stress bucket overflows, it signifies that an individual is reaching their threshold for managing stress, leading to potential mental health challenges. The stress bucket concept highlights the importance of recognising, addressing, and managing your stressors to prevent a system overload and maintain optimal mental resilience. It encourages individuals to practise self-care, seek support, and employ stress-reduction techniques to keep their stress bucket from reaching its limit.

The Energy Spoon Theory, coined by Christine Miserandino, is a metaphor that brilliantly illustrates the daily challenges faced by individuals living with chronic illnesses or disabilities, where "spoons" represent units of energy. Everyday tasks, from mundane activities to essential responsibilities, require a level of spoon investment – or amount of energy. Once the spoons are depleted, energy reserves are exhausted, and individuals may face physical or emotional fatigue. The Energy Spoon Theory effectively communicates common invisible struggles and the need for careful energy management in the lives of those dealing with chronic health conditions but can be used by everyone to help balance stress and every-day energy levels.

Activity: Using the template provided below, complete the stress bucket to reflect on your daily stressors and the steps you put in place to maintain your wellbeing.

CALL TO ACTION!

“Caring for myself is not self-indulgence. It is self-preservation, and that is an act of political warfare,"

- from Audre Lorde’s A Burst of Light: and Other Essays (1984)

Set aside time each day to write down your thoughts, feelings, and experiences and write them down in a journal. This practice promotes self-reflection, helping you become more aware of your emotions and the situations that trigger them. Additionally, you can use the journal to explore alternative viewpoints, identify patterns in your emotional responses, and track your progress in managing stress or challenging situations.

Writing about your interactions with others can also provide insights into their emotions and perspectives, contributing to the development of empathy and interpersonal understanding. Regular journaling serves as a practical and introspective tool for strengthening various aspects of emotional intelligence. This also ensures that you block some “me time” every day to look after yourself; in the long run, the benefits are invaluable.

EXTERNAL RESOURCES

SIGN developed an online ‘Click and Learn’ course on Healthy Working Practices  - a free 5-day challenge guide to help you develop self-awareness around the habits that might impact your focus and time management, as well as strategies to remain grounded while thriving in the hectic Screen Industries.