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Understanding Stress Injuries

The responder stress continuum and how to recognize stress injury formation

What is a Stress Injury?

So what is a stress injury? It can range from sleep disturbances to anxiety to a feeling of being out of control. The responder stress continuum, similar to GAR, ranges from green to red. The goal is to stay in the green and yellow. This means that there is mild stress. In these stages people can still interact with others in meaningful ways, anxiety and stress isn't inhibiting daily life.

But as stress continues and isn't mitigated it can cause individuals to move into the orange. People in this stage are in a state of near constant hyper-anxiety, this is when stress injury formations start forming. The anxiety and stress is now causing individuals to no longer do all the things they love, some people in this stage start saying things like "I usta go hang out with friends at the gym but now I just can't seem to do it." Or "I usta go skiing with folks but now I just have a hard time being around people or finding the motivation." This is the stage when it is really important to start getting help, if not addressed then you can move into the red.

In the red stage people can start feeling hopeless, depressed, and constantly on edge. It is nearly impossible to get out of this stage on your own, professional help should be sought out.

The Responder Stress Continuum

Green: Ready & Alert

Optimal functioning state

Characteristics:

  • Able to interact meaningfully with others
  • Anxiety and stress don't inhibit daily life
  • Normal sleep patterns
  • Engaged in hobbies and activities

Recommended Actions:

Maintain healthy habits and stress management practices

Yellow: Reacting

Mild stress response

Characteristics:

  • Slightly elevated stress levels
  • Still functioning normally
  • May experience minor sleep disturbances
  • Occasional anxiety that's manageable

Recommended Actions:

Practice stress reduction techniques and self-care

Orange: Injured

Stress injury formation begins

Characteristics:

  • Near constant hyper-anxiety
  • Avoiding previously enjoyed activities
  • "I used to go hang out with friends but now I just can't"
  • Loss of motivation for social activities
  • Difficulty being around people

Recommended Actions:

Seek support from network and consider professional help

Red: Ill

Severe stress injury state

Characteristics:

  • Feelings of hopelessness
  • Depression symptoms
  • Constantly on edge
  • Nearly impossible to recover alone
  • Significant impact on daily functioning

Recommended Actions:

Professional help should be sought immediately

Recovery is Possible

Most of us cycle through green and yellow, this whole continuum can be a cycle though. We go through periods of high and low stress and even if you get into the red it doesn't mean you can't come back down to green. If you're feeling like you may be in the high yellow or orange, reach out to your support network and start trying to make "Green choices".

Making "Green Choices"

Some Green choices might include:

Avoid looking at your phone for one hour before bedtime
Increase physical exercise or activity
Practice meditation or mindfulness exercises
Spend time in nature
Connect with supportive friends and family
Maintain regular sleep schedule
Practice deep breathing exercises
Engage in hobbies you enjoy

When to Seek Professional Help

If you find yourself consistently in the orange or red zones, or if stress is significantly impacting your daily life, relationships, or work, it's important to seek professional help.

Remember: Seeking help is a sign of strength, not weakness. Just as we would seek medical attention for a physical injury, mental health support is equally important for psychological injuries.

Crisis Resources

Crisis Hotlines

National Suicide Prevention Lifeline: 988

Crisis Text Line: Text HOME to 741741

Support Networks

Connect with trusted colleagues, friends, or family members

Consider peer support groups for first responders

Reach out to your team's support resources