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Stress Management

Stress Management. Kristin McCabe B.S. Exercise Science Licensed Massage Therapist. Today’s Objectives. Know the definition of stress Identify types and symptoms of stress Learn stress management techniques. What is Stress?.

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Stress Management

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  1. Stress Management Kristin McCabe B.S. Exercise Science Licensed Massage Therapist

  2. Today’s Objectives • Know the definition of stress • Identify types and symptoms of stress • Learn stress management techniques

  3. What is Stress? • The definition of stress is "the non-specific response of the body to any demand for change“- Hans Seyle • There is good stress and bad stress or ‘distress’ • There are 3 different types: -acute stress -episodic acute stress -chronic stress • Each type has its own characteristics, symptoms, duration, and treatment approaches.

  4. Acute Stress • This is the most common type of stress • Demands and pressures of the recent past and anticipated demands and pressures of the near future • Can be thrilling/exciting • Examples include: • Wedding Celebration (a good stress) • First day of school ( a good stress) • Car accidents • Specific deadlines or academic tests • This stress is highly treatable and manageable

  5. Acute Stress Symptoms -Anger, irritability, anxiety, or depression - Tension headache, back pain, jaw pain - Heartburn, acid stomach, flatulence, diarrhea, constipation, and irritable bowel syndrome -Elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain

  6. Episodic Acute Stress • Characteristics • They're always in a rush, but always late • They take on too much • Type A personalities • Pessimistic • ‘Worry Warts’ • Excessive competitive drive • Aggressiveness • Impatience

  7. Episodic Acute Stress Symptoms • Persistent tension headaches • Migraines • Hypertension • Chest pain • Heart disease • Treatment- intervention on a number of levels, generally requiring many months of professional help

  8. Chronic Stress • Grinding stress that wears people away day after day, year after year • Destroys bodies, minds and lives • A person with chronic stress never sees a way out of a miserable situation • Result of insistent demands and pressures for seemingly endless periods of time

  9. Chronic Stress • Examples of chronic stress situations: • Stuck in an unhappy marriage • Despise current job • Experiencing Poverty • On-going family dysfunction • Chronic stress is difficult to treat and may require extended medical as well as behavioral treatment and stress management

  10. Self Care- Stretches • See handout

  11. Self Care- Massage Therapy • Benefits of Massage: • Reduces stress and muscle tension • Lowers blood pressure • Improves circulation • Boosts the immune system • Increases joint range of motion • Pain management • Much, much more! -Can be received through chair massage or table massage -There are many types of massage to choose from

  12. Self Care- Exercise • Benefits of exercise are very similar to massage therapy benefits • Do what you enjoy! • Set goals and reward yourself for those goals • Start with 10 minutes and work up • Minimum requirements- • Moderate cardio 3 days a week for 30 minutes • Strength training 2 days a week ; 8-12 reps; 8-10 exercises

  13. Self Care- Breathing/Meditation • See handout

  14. Conclusion • Stress is inevitable • There are 3 types of stress- acute, episodic acute and chronic • Stress can have many harmful affects on the body • Learn to deal with stress in healthy ways through stretching, massage therapy, exercise and/or breathing/meditation techniques

  15. Questions?

  16. Resources • "Stress, Definition of Stress, Stressor, What is Stress?, Eustress?." The American Institute of Stress. The American Institute of Stress, n.d. Web. 7 Apr 2011. <http://www.stress.org/topic-definition-stress.htm>. • "Stress: The different kinds of stress." American Psychological Association. American Psychological Association, n.d. Web. 7 Apr 2011. <http://www.apa.org>.

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