Management Stress Chapter 7
Creating a Wellness Lifestyle KINE 2202-05
Pamela G. Landin, MS, ATC
Stress
One of the most common problems we face Cost of stress and stress-related diseases is over $100 billion per year in the U.S. Everyone has an optimal level of stress that directly relates to health and performance levels Stress becomes distress when it reaches the mental, emotional and physiological limits of our body
Affects regular functions in each category
Stressor
Reaction by each person is subjective and determines whether stress is positive or negative
Stress can be self controlled! (takes some understanding)
Stress
Chronic negative reactions
Coronary heart disease Hypertension Eating disorders Ulcers Diabetes Asthma Depression Migraine headaches Sleep disorders Chronic fatigue Possible role in the development of some types of cancer
Social support a must to cope with stress (family and friends)
Fight or Flight
Body responds to stress with a "rapid-fire" sequence of physical changes Hypothalamus
Activates the sympathetic nervous system
Pituitary gland
Has adrenal glands release catecholamines (hormones) Hormone release causes
Increased HR & BP Increased blood flow to active muscles and the brain Increases glucose levels Increases oxygen consumption and strength
In either a reaction of fight or flee, the body will relax after If not able to react, the muscles tense and tighten
Types of Stress
Eustress
Health and performance will still improve as stress increases "good stress"
Distress
Health and performance will decrease "bad stress"
Reaction to each types of stress is the same physiologically
General Adaptation Syndrome
Reaction to stressors that throws off homeostasis (physiological balance where body is most efficient) Three stages
Alarm reaction
Immediate physiologic response to stressor (positive or negative)
Resistance
If stressor continues, body uses limited reserves to build up resistance to maintain homeostasis
Exhaustion/Recovery
Stress that becomes continual and unbearable causes body to be thrown out of homeostasis (no limited reserves left) Body functions at diminished capacity Persistence of stressor leads to decreased immune function
Personalities/Behavior Patterns
Type A
Driven, overly ambitious, aggressive, sometimes hostile, competitive Sets own goals, self motivated, working on many tasks at once, achievement oriented, sense of time urgency
Type B
Calm, casual, relaxed, easy going Works on one thing at a time, never feels pressured or hurried, rarely sets own deadlines
Personalities/Behavior Patterns
Some experts think that emotional stress is more apt to triggering a heart attack than physical stress
Higher risk in those who anger easily or become easily annoyed Anxiety, depression feelings and of helplessness add to this and general high emotional stress
Type A individuals
have a considerably risk for disease (mostly cardiovascular diseases) If chronically angry and hostile, there is an even higher risk for disease All behaviors are typically learned and therefore can be unlearned
Coping with Stress
1.
2. 3.
4. 5.
Recognize a stressor is there Decipher what the stressor is Look at how the stressor affects you Write a plan to attack the stressor and eliminate or decrease it Put the plan into action
Time Management
Lack of time in one day Too much, too fast, too soon People with bad time management can be affected emotionally and experience chronic fatigue, stress, discouragement, despair and illness Tips:
1. 2. 3. 4. 5. Find time killers Set long and short range goals Identify immediate goals and prioritize Use a daily planner Take a few minutes each night to analyze how successful you were that day
Time Management
General tips
Delegate Say "no" Protect against boredom Plan ahead for disruptions Don't procrastinate Eliminate distractions Set aside "overtimes" Set aside time for yourself every day Reward yourself
Relaxation Techniques
Physical Activity
Thought to decrease the intensity of stress and improve recuperation time from a stressful event Helps decrease muscular tension P. 163 list Caution about addiction to exercise as a stress reducer
Psychologically physiologically
Relaxation Techniques
Progressive Muscle Relaxation
Technique that teaches a person what it feels like to actively contract and relax muscles in body to reduce muscle tension After learning technique, it can be performed anywhere, except a loud place, to relax any muscle tension formed from stress P. 164 to 165
Relaxation Techniques
Movies Breathing Techniques
"breathing away" tension Types
Deep breathing Sighing Complete Natural Breathing
Meditation
Mental exercise Can decrease BP, stress, anger, anxiety, fear, negative feelings and chronic pain Also increases activity in the left frontal region of the brain (area for positive emotions) 15 minutes goal to slow down metabolism P. 165
Relaxation Techniques
Yoga
School of thought in the Hindu religion Helps to attain a higher level of spirituality and peace of mind Philosophical roots that are spiritual, but is based on principles of self-care People that follow the religion are to adhere to a specific code of ethics and a system of mental & physical exercises that promote control of the mind and body Hatha yoga (static stretching postures performed in sequence)
Prayer
Technique that is best for you is what works to reduce stress in your life
Stress Tests P. 155 P. 157 P. 159
P. 169 (first part in class)
Finish both p. 169 and p. 170 and turn in on Wednesday