Depletion vs. Replenishment
Module 3 | Session One
Session Overview
M3 | Session One: Depletion vs. Replenishment
If you are feeling thoughts of self-harm please dial your relevant crisis number here.
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Emotional Overwhelm
Stress Depletion
Self Care
Session Skill: Self Care Bank Statements
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What is Emotional Overwhelm?
Commonly called stress, emotional overwhelm can be defined as the degree to which you feel unable to cope as a result of pressures that are unmanageable.
Source: Mental Health Foundation
Effects Of Emotional Overwhelm
Stress
Stress is our body’s response to overwhelming pressures from a situation or life event. What contributes to stress can vary hugely from person to person.
Stress differs according to our social and economic circumstances, our environments, and our genetic makeup. Things that can make us feel stressed include experiencing something new or unexpected.
Things that threaten your sense of self, or feelings of having little control over a situation, can contribute to stress.
Effects
Some people are able to deal with a certain level of stress without any lasting effects. However, there are times when our stress levels can become too much to deal with.
When stress responses are activated repeatedly or persistently over time, the effects can result in wear and tear on the body and emotional well-being. Constant stress responses can cause us to feel permanently in a state of ‘fight or flight’.
Rather than helping us push through, this pressure can make us feel overwhelmed or unable to cope. Overwhelming amounts of stress over a long period of time is called chronic or long-term stress.
Chronic stress will impact both your physical and mental health.
Source: Mental Health Foundation
Source: Desk-Yogi.com
What Is Self Care?
Stress is combated by a consistent self-care routine. Self-improvement is often mistaken for self-care. They are completely different. Self-improvement can come from a perfectionist mind-set, where we think there is something we need to fix about ourselves.
SELF CARE IS
Self care is about allowing yourself to have a nurturing experience from life right now. Self-care is something that when you do it, you wake up the next morning feeling better, while numbing is something that you wake up the next day regretting.
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Self Care is care for your body.
This includes creating a routine for diet, exercise, and sleep.
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Self Care is care for your inner self.
This includes your thoughts, emotions, and feelings.
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Self Care is care for your community.
This includes nurturing relationships with friends, family, and people in your community.
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SELF CARE IS NOT NUMBING
Drinking, eating, or surfing social media in excess.
Session Skill
Self Care Bank Statement
Your Self Care Bank Statement is an accounting of the things that add to your stress levels and those which help reduce them.
Circle all that you have experienced on both sides of the ledger this past week.
Deposits
Sufficient Sleep
Exercise
Fresh Air
Nutritious Foods
Therapy
Journaling
Enforced Boundaries
Supportive Friends & Family
Positive Social Media
Practiced Grounding
Time Alone
Meditation
Prayer
Practiced Gratitude
Went In Nature
Went To Sacred Space
Hobby
Creative Work
Steps Towards Goals
Paid Bills
Budgeted
Me Time
Pampered Yourself
Socialized
Game Night
Date Night
Task Planning
Had An Outing
Vacationed
Bonded With Family
Listened To Good Music
Celebrated An Achievement
Withdrawals
Tedious Work
Group Work
Confrontation
Social Pressure
Planned An Event
Adjusted To A New Environment
Excessive Social Media
Too Much Socializing (Introvert)
Too Much Alone Time (Extrovert)
Relationship Conflict With Partner
Meeting A Deadline
Did Complex Problem Solving
Did Homemaking
Took A Test
Made Big Decisions
Ran Errands
Dealt With Tech Issues
Dealt With Health Issues
Too Many To Dos
Organized Your Life
Had A Competition
Negative Emotions
Excessive Anxiety
Multitasked
Unplanned Spending
Ate Too Much Junk Food
Distressing World Events
Family Issues
Helping Others
Loss/Grief
Disappointment
Feeling Lonely
Is your account balanced?
If your are overdrawn, choose deposit activities so that your balance is positive. Do this weekly, or daily.