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Stress

Stress. “ ….stress is the nonspecific response of the body to any demand, whether it is caused by, or results in pleasant or unpleasant conditions.” Hans Selye, MD. Stress.

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Stress

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  1. Stress “….stress is the nonspecific response of the body to any demand, whether it is caused by, or results in pleasant or unpleasant conditions.” Hans Selye, MD

  2. Stress “…a sociopsychophysiological phenomenon. It is a composite of intellectual, behavioral, metabolic, immune, and other physiological responses to a stressor (or stressors) of endogenous or exogenous origins. The stressors may involve thoughts and feelings or may be a perceived threat or some other condition such as cold. The response generally serves a protective, adaptive function. Lindsay, Carrieri-Kohlman, Page

  3. Stress “…a reaction in your mind and body to an event in the outside world that alarms or arouses you.” EMS Stress: An Emergency Responder’s Handbook for Living Well

  4. Sources of Stress The Good Get married Have children Buy a new home Go on vacation New Job Promotion The Bad Break a leg Spouse loses job Kidlet in trouble Lose wallet In-laws coming The Ugly Nasty car accident Bankruptcy Divorce Loved one dying

  5. Types of Stressors Career Pressures Injury Emotional Environmental Illness Physical

  6. Mind Body Integration Mind Body Body Mind Mind Mind Chocolate Body Body Mind Body Mind

  7. Why Stress Management? Stress Related Disorders & Chemical Dependency • Cost U.S. Employers Billions $$$$$ • lost productivity • increased health care expenses • increased absenteeism • increased accidents

  8. 98.6 pH 7.4 Oxygen 99% 98.6 pH 7.4 Oxygen 99%

  9. The Stress Response is the Body’s 911 System

  10. Autonomic Nervous System • Sympathetic • Increased HR, BP, RR • Muscles tense • Brain becomes more alert • Liver increases blood glucose level • Digestion inhibited • Pupils dilate • Parasympathetic • Normalizes HR, BP, RR • Muscles relax • Energy storage • Promotes growth • Mediates calm • Pupils constrict

  11. CUMULATIVE STRESS “Any idiot can face a crisis……. Its the day to day living that wears you out.” Anton Cherkhov

  12. How Can the Stress Response Make Us Sick? • Chronically elevated BP • atherosclerosis • myocardial ischemia • Constantly using stored energy • tire more easily • Blocked insulin secretion • higher risk of diabetes

  13. Why Stress Management? Researchers indicate 2/3 of medical visits are for stress related illnesses • Stress response contributes to: • coronary artery disease • cancer • respiratory disorders • unintentional injuries • cirrhosis • suicide

  14. Physiologic Signs of Stress • Immediate Changes • Increased cardiac output • Increased circulation • Increased BP, RR • Increased sweating • Piloerection • Pupil dilatation • Decreased salivation • Decreased gastric motility • Hyperalertness • Increased blood sugar • Use of blood glucose • Decreased stored energy • Increased fatty acids • Increased metabolism

  15. Physiologic Sign of Stress • Long Term Effects • Increased breakdown of protein • Increased blood glucose • Increased vascular constriction • Decreased inflammatory response • Decreased immune response • Increased fluid volume • Increased sodium & fluid retention in kidneys

  16. Emotional Signs of Stress • Hopelessness • Helplessness • Feeling lost • Wishing to hide • Anxiety • Panic • Inappropriate Emotions • Denial • Fear • Depression • Grief • Anger • Worry • Uncertainty

  17. Cognitive Signs & Symptoms • Difficulty Making Decisions • Confusion • Difficulty Naming Familiar Items • Poor Concentration • Blaming Others • Memory Problems • Replaying Events Over & Over

  18. Behavioral Signs of Stress • Withdrawal • Suspiciousness • Excessive Humor or Silence • Increased Smoking, Alcohol or Food • Change in Activity Level • Angry Outbursts • Crying Spells

  19. Negative Self-Talk • The Worrier Voice - “What if…..?” • Make a plan then get it out of your head. • The Critic Voice - “How stupid…..” • Recognize what is really true. • The Victim Voice - “I’ll never be able to…..” • There is always something to do to work toward a goal. • The Perfectionist - “I should……” • Assess your unrealistic expectations of yourself.

  20. Feeling “on edge” Vague sense of future doom Fear losing control Racing thoughts Detached from self Decreased ability to learn

  21. Physical Symptoms of Anxiety • Increased Muscle Tension • Dizziness • Rapid Heartbeat • Shortness of Breath • Queasy Stomach • Dry Mouth • Increased Perspiration • Problems with Sleep

  22. Coping Skills to Manage Anxiety • Relaxation Techniques • Exercise • Examine Self Talk • Develop Action Plan • Avoid Stimulants • caffeine, nicotine, sugar • Counseling • Drug Therapy

  23. AngerPhysical Symptoms • Increased HR, BP • Increased Muscle Tension & Sweating • Restlessness • Emotional Symptoms • Shattered Beliefs in a Just World • Wronged • Ready to Fight • Defensive

  24. “When angry, count four, when very angry, swear.” -Mark Twain

  25. Anger Management • Anger Intensifying • Yelling • Sulking • Pouting • Hitting • Other Violence • Competitive Games • Accusations • Arguing • Cooling Off Habits • Abdominal Breathing • Count to Ten • Non-Competitive Exercise • Distraction • Humor • Empathy for Other Person

  26. Workaholic Behaviors A person whose desire to work long and hard is intrinsic, and whose work habits always exceed the job description and expectation of others.

  27. Personality Traits of a Workacholic • Detail oriented • Perfectionistic • High personal standards • Action oriented • Easily bored • Highly dedicated • Task oriented

  28. Workaholic Behaviors • Contented • Family accepts work habits • Autonomy & variety in workplace • Good match between personality & job skills • Good health • Impaired • No pleasure in leisure • Distressed when not working • Isolated lifestyle • Family in distress

  29. Suggested Behaviors • Don’t ruminate over problems • Respond to signs of fatigue • Don’t self medicate • ie. alcohol/drug abuse • Take scheduled time off • Stabilize domestic situations • Develop/maintain friendships • Engage in regular exercise • Foster sense of humor

  30. Depression • Mild • Moderate • Severe • Always requires professional help.

  31. Garbage In = Garbage Out Heart DiseaseHypertension Arthritis Headache StrokeIrritable Bowel CancerDiabetes Cumulative Stress Ugly Health Habits Told you so...

  32. Healthy Habits • Nutrition • Attention to Symptoms • Exercise • Sleep • Recreation • Stretching • Social Support • Humor Balance is the Key

  33. Physiology of Circadian Rhythms Stages of Sleep REM Sleep Shift Work

  34. Increase Quality of Sleep • Do • Exercise (early in day) • Avoid Caffeine • Avoid Alcohol • Don’t Self Medicate for Sleep (some sedatives interfere with deep sleep) • Relaxation Techniques Before Sleep • Warm Bath • Avoid Rich Foods Before Sleep

  35. “A person without a sense of humor is like a wagon without springs --- jolted by every pebble in the road.” -Henry Ward Beecher, American clergyman

  36. Causes Deep Abdominal Breathing • Increases Circulation • Releases Endorphins & Enkyins • Relieves Tension • Puts Life into Perspective

  37. “Laughter and tears are both responses to frustration and exhaustion . . .I myself prefer to laugh, since there is less cleaning up to do afterward.” -Kurt Vonnegut

  38. ANTI- STRESS THERAPY BANG HEAD HERE REPEAT UNTIL STRESS IS GONE OR YOU ARE UNCONSCIOUS

  39. Relaxation Techniques • Abdominal Breathing • Active Progressive Muscle Relaxation • Visualization • Self-Hypnosis • Meditation • Music • Stretching • Exercise

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