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Chapter 3

Chapter 3. Managing Stress: Toward Prevention and Control. STRESS & STRESS MANAGEMENT. So what is STRESS anyway?. Stress is a mental and physical response of our bodies to change in our lives! Neither positive or negative. Stressor:

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Chapter 3

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  1. Chapter 3 Managing Stress: Toward Prevention and Control

  2. STRESS & STRESS MANAGEMENT

  3. So what is STRESS anyway? • Stress is a mental and physical response of our bodies to change in our lives! • Neither positive or negative

  4. Stressor: A physical, social or psychological event that requires us to adjust!

  5. Adjustment: attempt to cope with the situation!

  6. The non-specific response of the body to any demand made upon it External - environment, people,situations, elements Internal mental process (worry, fear, happiness) Whether real or perceived or physiological (drugs, chemicals, etc.) THE NATURE of STRESS

  7. It’s not the years it’s the mileage! Strain: • wear and tear our bodies and minds sustain as we adjust to a stressor

  8. STRESS and DESTRESS • Disturbance of the Homeostatic Balance • Physiological Equilibrium of the body

  9. A Non-Specific Response • All stressors are processed the same way physiologically by our bodies • Fight or Flight Response

  10. THE ROLE of PERCEPTION • How stress is perceived effects the intensity of the response • Physical - nutrition, strength, endurance, immune system……, • Social - people, rejection, loneliness, arguments……, • Intellectual - burnout, overload,frustration, sense of self • Spiritual- lack of meaning, moral conflicts, guilt

  11. Stress Response • Stress can be positive or negative • Physiological outcome the same • Heart Rate • Blood Pressure • Breathing Rate • Perspiration rate

  12. Freedom from Stress is Death • We need to make the DISTICTION between the STRESSOR and STRESS Response + = +

  13. Stress and Performance PREPARATION OPTIMAL PEERFORMANCE PERFORMANCE SOCIAL FACILITATION STRESS

  14. THE JOY of STRESS • Hanson (1986) …… optimal stress loads result in longevity and Peak Performances • Activity vs. inactivity • Intellectual Health vs. Mindless Activities • Challenges vs. Boredom

  15. General Adaptation SyndromeGAS Phase #1 The ALARM • “Acute stress response” Physiological Signs and Symptoms • Adrenal Glands • muscles / heart / circulation / respiratory rate / nervous system Fight or Flight - involuntary response to actual danger or perceived danger

  16. Phase #2 - Resistance Physical symptoms disappear Repeated and resistance increases above baseline Adaptation - homeostasis reduced time to recovery Phase #3 -Repeated or Sustained Stress Exhaustion results if insufficient recovery time is available Fatigue of the body Muscles, cognitive Function,organs, Immune system STRESS

  17. Alarm Stage……brain perceives stressor (real or imaginary) as threat, Cerebral Cortex (evaluates situation)…………consciously or unconsciously…... • Autonomic Nervous System(ANS) • Sympathetic Nervous System • fight or flight - released several stress hormones • physiological reaction • Parasympathetic Nervous System - return to homeostasis

  18. Stress and Homeostasis: A Balance • Sympathetic and parasympathetic • Nervous System • Balance out day to day • Unless prolonged stress • then body suffers from the excessive stress • Burnout, chronic fatigue and illness………..

  19. The Hypothalamus • Control centre- directs stress response - SNS • stimulates adrenal glands - epinephrine (adrenaline) heightened F or F response • triggers PITUITARY gland - releasing adrenocorticoticotrophic hormone (ACTH) - triggers release of Cortisol - releasing stored energy • endorphins released within brain decreases pain caused by stressors

  20. The Mind Body Connection: Physiological Responses • Some Physical and EmotionalInteractions - BREAK-us down over time • All Body systems are targets (long term exposure) • Highly Stressed Individuals - cardiovascular disease, hypertension, frequent colds/viruses • This is why we are concerned …STRESS

  21. Psychoneuroimmunology (PNI) …….. The relationship between stress and the immune system STRESS levels of adrenal hormones White Blood Cells - “natural killer T cell” T cells chance of illness many factors are involved …… more research is required………!

  22. Adaptation Energy Stores Mental/physical foundations to cope with stress Two Levels: • Deep - heredity/ present in each cell • Superficial- surrounds deep stores / first defense and renewable • when deep stores are gone organism dies!

  23. Must Replenish Adaptation Stores • Exercise • Relaxation • Stress Management • Time Management • Health • Nutrition • Emotional Health • ….you get the idea !!!!!!!

  24. CNS PATHWAYS and STRESS Involuntary • Sympathetic NS pathway • adrenal glands • very fast • increased response / performance Conscious Voluntary • Cerebral cortex • perception of danger • emotional influence • pituitary gland stimulates adrenal glands

  25. Psychosocial Sources of Stress……... Change • The greater the change the greater the stress! Hassles • petty annoyances, irritations frustrations……….. Pressure • work, school, deadlines, goals…….. Inconsistent Goals and Behaviours • conflict between goals and behaviours

  26. Continued Psychosocial Stressors Conflict • most common / job, friends, family etc Overload • excessive, time pressure, responsibility, lack of support, expectations Burnout • physical and mental exhaustion -caused by overload Other forms of PsychosocialStress • injustice, racism, gender, lifestyle, unemployment…………..

  27. REFLEX INVOLUNTARY • Immediate response to pain • heat • physical pressure

  28. Psychosomatic Disease • Emotional / psychosomatic origins • Psychogenic (emotional stress) • structural & functional disorders such as headaches, ulcers, asthma • Somatogenic Psychosomatic Disorders • when the body’s resistance is lowered • CHD, backache, blood pressure • A wide variety of disorders can be attributed to perception of stress

  29. Stress Related Disorders and/orDeath • Cancer • Intellectual Dysfunction • Heart Disease • Colds • Flu • stress fractures • Burn out • psychosocial disorders

  30. Personality Type Type A - stress prone • aggressive /hostile attitudes & behavior Type B - stress resistant • relaxed, easy-going Hardy Personality - stress resistant personality commitment, control and challenge Anxious-Reactive Personality - hypersensitivity to stressors • anticipate the worse - initiate stress perception

  31. STRESS MANAGEMENT • Negative Stress = DistressPositive Stress = EustressStress ManagementIdentify the stressors, symptoms and triggers • Awareness - Psychological Considerations in stress management • Perception • Perception, Memory, Appraisal Process, Emotion, Personality

  32. Passive vs.. Active Denial vs. Thinking/problem solving Reflective vs. Impulsive Proactive steps to dealing with the stressor admitting there is a problem & developing a solution to resolve the situation evaluating how you responded to a stressful situation actions / consequences Coping Styles Vary

  33. Checklist for Coping with Stress • ID source of stress • physical responses • Evaluate realistically / avoid or modify • Select appropriate coping mechanisms • Develop positive attitudes • Improve resistance to stress • Cultivate positive lifestyle habits

  34. APPROPRIATE physical activity relaxation seeking support time management reflection positive avoidance professional help stress management programs positive self talk INAPPROPRIATE drugs alcohol food smoking physical/verbal abuse negative ego defense: denial, ignoring, suppressing, rationalization, lashing out self bashing COPING BEHAVIOURSthe good, the bad and the ugly

  35. Daily routines Time Management Relaxation Goal Determination, identification of barriers to goals setting priorities learn to say ‘NO’ Delegate Break large tasks into smaller components Your human - can’t do everything Develop hobbies and skills Do something new and different Develop support mechanisms Essential Keys

  36. Stress and Exercise Reduction of acute & chronic muscle tension • fight or flight mechanism reduces intense muscle tension • Hormone Utilization • Hypothalamus Controls/Regulates all hormones • Adrenal medulla epinephrine & norepinephrine Physical Endurance • Cardiovascular / Muscular body improves resistance to stress reactions

  37. Endorphins, Norepinephrine,Serotonin and Dopamine • Naturally occurring chemicals • Sense of euphoria / wellbeing • natural pain blockers • Neurotransmitters located in the brain and other regions of the body • antidepressants - increase energy and lift mood • low levels of serotonin and dopamine associated with depression • all released with sustained exercise

  38. MEDITATION IMAGERY BIOFEEDBACK YOGA Tai Chi Chuan Hobbies and Distractions RELAXATIONOPPOSITE of STRESS RESPONSE

  39. Benefits from Relaxation Training • Enjoyable • decreases stress symptoms - headache, nausea, and diarrhea • increase levels of physical activity • ability to handle problems • improve efficiency and performance • insomnia, depression, pain, drug abuse, fear, phobias and backache • lower blood pressure • increase resistance to stress, help prevent overreactions to stress.

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