Identifying sources of stress after a concussion
Last Saturday we talked about Time Pressure Management. Time Pressure Management is a strategy designed to decrease stress after brain injury. It decreases the stress caused by slowed processing speed. Slowed processing speed makes it harder to do or think about multiple things in the moment. If you’re trying to multi-task under pressure, your brain will probably freeze up and have a hard time deciding your next step.
The same thing can happen with other sources of stress. When you feel overwhelmed, you will have a hard time identifying what’s making you stressed. Then it’s hard to problem-solve what you should do next.
One of my favorite problem-solving strategies is teaching people to think through different sources of stress. Once you know what’s making you stressed you can decide your next step.
Check your stress meter
I came up with this acronym to help you remember different sources of stress. When feeling stressed, “Check your METER.”
Money- This is a common source of stress whether or not you have a concussion. It might be exacerbated by a change in job status, medical bills, etc.
Energy- Changes in energy are a given after a brain injury. Changes in energy affect your mental battery to get a task done. This can also affect motivation.
Time- We already touched on time pressure. Slowed processing speed, changes in energy, and changes in your schedule all impact how much time you have to get tasks done.
Expertise- You may feel stressed when you don’t understand something. You may be worried that you don’t have the skills to do it.
Resources- After brain injury, people sometimes forget to gather the tools they need to complete a task before they start. If you don’t have the tools or information you need you will get overwhelmed.
Once stress is identified it feels more manageable. Then you can think through your next step. Here are some ideas for problem-solving each source of stress:
Money- Think about how you can reduce expenses. Ask a trusted friend or family member for help. If finances are a big problem, you may be able to talk to a social worker at your rehabilitation facility or a resource facilitator through your local Brain Injury Alliance.
Energy- Practice energy management techniques such as priming, pacing, planning, and pairing. Identify 1-2 priorities, simplify your tasks, and take breaks.
Time- Use time management techniques like Time Pressure Management. Simplify your tasks, ask for help, and take breaks.
Expertise- Do some planning and research ahead of time so you better understand the task/problem. Delegate tasks to a knowledgeable friend/family member/colleague if you can.
Resources- Think through what you need before you start. Gather your supplies ahead of time.
Next Steps:
Practicing observing your stress levels throughout the day. The earlier you notice stress brewing, the sooner you can problem-solve what to do next.
Use this “Stress Meter” technique to identify sources of stress. Then think through ways to manage stress. Ask for help from a trusted friend or family member.
Subscribe (below) to get our Stress Meter Worksheet and practice these skills before you need them.
For more help with organization and stress management, ask your doctor for a referral to a cognitive therapist. You may be referred to an occupational therapist or speech-language pathologist depending on your geographical area.