When you ask or are asked, “How are you doing” how often do you hear or respond, “I’m fine”? Yet, “fine” doesn’t always tell the whole story. That is where the Stress First Aid tool comes in – a practical resource that can help you to better understand and manage your own stress levels or check in with a colleague.
From combat zones to conference rooms
The Stress First Aid tool was originally developed for military personnel by the National Center for PTSD (Post-Traumatic Stress Disorder). During the pandemic, the tool was adapted for healthcare workers experiencing similar patterns of stress impact. Now, it’s seen as a valuable tool for all types of teams.
Why?
“Stress doesn’t discriminate by job title,” says Marie Cockerham, director of CARE4U Well-Being and Support at UW Medical Center. “Whether you’re providing patient care or managing projects, work-life comes with its own set of challenges that can impact our well-being. We just might encounter different stress injuries or impacts specific to the type of work that we do.”
How it works: The stress continuum
The tool uses a simple color-coded scale to help you check in with yourself or someone else:
- Green: “Thriving / Effective Functioning” – You are operating at your best.
- Yellow: “Reacting / Mild Distress” – You are experiencing normal ups and downs; stress is temporary, and your coping strategies are working.
- Orange: “Struggling / Persistent Distress”—Stress is longer-lasting, and your regular coping strategies aren’t working as well. This is the zone when we are most at risk and least likely to ask for help.
- Red: “Unwell / Unresolved Distress” – Stress impacts are constant, and you may need professional support to get back to a healthy state.
Why the tool can work for everyone
The genius of this tool lies in its simplicity and universality. While different roles face different challenges, the way stress affects us follows similar patterns. Project deadlines can create pressure similar to clinical emergencies. Work-life balance challenges affect all roles. Organizational changes can create uncertainty regardless of your position.
Managers and team members can use the tool as a personal check-in during the workday, during one-on-one meetings for deeper conversations about well-being and/or in team meetings to gauge collective stress levels.
“By normalizing these conversations about stress and well-being,” says Anne Browning, PhD, chief well-being officer at UW Medicine, “we create a healthier workplace for everyone.”
Moving forward: 5 key factors
When you notice yourself or your team shifting into yellow (Reacting) or orange (Struggling) zones, focus on these evidence-based factors that help manage stress:
- Safety: Ensure physical and psychological safety. This could mean creating distance between the person and the stressor.
- Calm: Reduce excessive physical, mental or emotional feelings. For example, take long, deep breaths.
- Connect: Promote connectedness. This could be turning to those closest to you for support or getting formal support through a program like the Washington Employee Assistance Program.
- Self-Efficacy: Regain belief in one’s ability to function effectively. For example, give yourself permission to focus on one thing while you heal.
- Hope: Build confidence and ability to look forward with a positive outlook. For example, remind yourself of your strengths or values.
Click on the image below for more Stress First Aid resources.
Created by Marie Cockerham and inspired by Stress First Aid.
Need more support?
- Learn more about the Stress First Aid tools and other resources on the UW Supports and Mental Health Resources website.
- Request help from a peer supporter or counseling through the Washington Employee Assistance Program.
- Explore Stress First Aid resources from the U.S. Department of Veterans Affairs.
