Managing Stress: Coping with Life’s Challenges
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Transcript of Managing Stress: Coping with Life’s Challenges
Managing Stress: Managing Stress: Coping with Life’s Coping with Life’s
ChallengesChallenges
Patty Melody
LAVC
Health 11
Body SystemsBody Systems
1.1. Cardiovascular SystemCardiovascular System2.2. Respiratory SystemRespiratory System3.3. Nervous System (CNS/PNS)Nervous System (CNS/PNS)4.4. Gastrointestinal SystemGastrointestinal System5.5. Endocrine SystemEndocrine System6.6. Integumentary SystemIntegumentary System7.7. Musculoskeletal SystemMusculoskeletal System8.8. Urinary SystemUrinary System9.9. Hematologic SystemHematologic System10.10. Immune SystemImmune System11.11. Reproductive SystemReproductive System
AgendaAgenda
What is Stress?What is Stress? The Body’s Response to StressThe Body’s Response to Stress Stress and Your HealthStress and Your Health Mind/Body Connection (chemicals in Mind/Body Connection (chemicals in
brain – how do we trigger their brain – how do we trigger their release?)release?)
Sources of StressSources of Stress Managing Your StressManaging Your Stress
The Challenges We FaceThe Challenges We Face
NoiseDust
Relocation Parking availability
Classroom access
Construction delays
Allergies
Detours Safety hazards
Stressed students, faculty and staff
Aesthetics
Closed off areas
When did we start When did we start talking about stress?talking about stress?
Chinese medicine men Hippocrates
Galen
Rene Rene DescartesDescartes
Robert Robert KochKoch
Rudolph VirchowRudolph VirchowHans SelyeHans Selye
So, what is stress?So, what is stress?
Write down 10 things that “stress Write down 10 things that “stress you out”you out”
This is your first class assignment This is your first class assignment to be collectedto be collected
Your list of things that Your list of things that “stress you out” are actually “stress you out” are actually
STRESSORSSTRESSORS
Stressors can be external or Stressors can be external or internal to your bodyinternal to your body
STRESSSTRESS
The collective physiological and emotional The collective physiological and emotional responses to any stimulus that disturbs an responses to any stimulus that disturbs an individual’s homeostasis.individual’s homeostasis.
In other words – stress is “your thing”. You are in In other words – stress is “your thing”. You are in control of your body and your actions or control of your body and your actions or reactions. Your perception of the world around reactions. Your perception of the world around you and the world inside of you can help you deal you and the world inside of you can help you deal with life pleasantly and effectively or in a bitter, with life pleasantly and effectively or in a bitter, cynical, ineffective manner.cynical, ineffective manner.
How does your body How does your body respond to stress?respond to stress?
Think of a stressful event that Think of a stressful event that happened this week – write happened this week – write
down 3 things you feltdown 3 things you felt
Stressors give you the Stressors give you the feeling like you just had a feeling like you just had a
shot of espressoshot of espresso
Your body responds to the Your body responds to the world around you and world around you and
inside of youinside of you
Stimulus/ResponseStimulus/ResponseYour response keeps you aliveYour response keeps you alive
Your 5 senses = touch, taste, hear, see, feel Your 5 senses = touch, taste, hear, see, feel respond to your worldrespond to your world
However, excessive stimulus/response can However, excessive stimulus/response can create overload and long-term health problemscreate overload and long-term health problemsEspecially when your response does not match Especially when your response does not match the stimulus (i.e. could of, would of, should of, the stimulus (i.e. could of, would of, should of,
what if)what if)
The General Adaptation SyndromeThe General Adaptation Syndrome
Figure 3.1
The The General General
Adaptation Adaptation Syndrome:Syndrome:
Alarm Alarm PhasePhase
Figure 3.2
Alarm PhaseAlarm Phase The cerebral cortex – region of brain responsible for The cerebral cortex – region of brain responsible for
higher mental functions – interprets nature of event higher mental functions – interprets nature of event (stressor).(stressor).
The sympathetic nervous system is triggered.The sympathetic nervous system is triggered. Hypothalamus – interprets the body’s needs for more Hypothalamus – interprets the body’s needs for more
energy – triggers the pituitary gland to release ACTH energy – triggers the pituitary gland to release ACTH (adrenocorticotropic hormone)(adrenocorticotropic hormone)
ACTH acts on the adrenal gland to release stress ACTH acts on the adrenal gland to release stress hormones – cortisol, epinephrine and norepinephrinehormones – cortisol, epinephrine and norepinephrine
These stress hormones trigger the muscles and liver to These stress hormones trigger the muscles and liver to release glycogen (glucagon) into glucose (energy)release glycogen (glucagon) into glucose (energy)
Heart rate, blood pressure and respiration increasesHeart rate, blood pressure and respiration increases The body’s resources have to be prioritized! Activities The body’s resources have to be prioritized! Activities
of the body that are important – but not urgent are put of the body that are important – but not urgent are put on “hold”, such as digestion.on “hold”, such as digestion.
Resistance PhaseResistance Phase The body is actively trying to reverse the actions The body is actively trying to reverse the actions
that transpired during the alarm phase. During that transpired during the alarm phase. During the resistance phase the body is under the the resistance phase the body is under the control of the parasympathetic nervous system.control of the parasympathetic nervous system.
The body’s vital functions such as heart rate, The body’s vital functions such as heart rate, blood pressure, respiration, digestion, spleen blood pressure, respiration, digestion, spleen function, vision, bladder function, glucose level, function, vision, bladder function, glucose level, saliva and mucous, endorphins and hearing saliva and mucous, endorphins and hearing return to normal functioning. Remember – the return to normal functioning. Remember – the body is trying to reach Homeostasis as a defense body is trying to reach Homeostasis as a defense mechanism. The body wants to survive!mechanism. The body wants to survive!
Exhaustion PhaseExhaustion Phase
Long term exposure to a stressor or Long term exposure to a stressor or stressors can result in overload. stressors can result in overload. When the body is over-taxed and When the body is over-taxed and there are no recovery periods illness there are no recovery periods illness can result.can result.
This is a depleted state that has been This is a depleted state that has been the result of an ineffective balance of the result of an ineffective balance of the alarm and resistance phase.the alarm and resistance phase.
So, Is stress bad?So, Is stress bad?
Yes or No?Yes or No?
EustressEustress
DistressDistress
Stress and Your HealthStress and Your Health
Short-term and long-term Short-term and long-term consequencesconsequences
How do your feelings impact your How do your feelings impact your health?health?
DepressedDepressed NormalNormal BlissBliss
UnhappyUnhappy EuphoricEuphoric
DistressedDistressed
sleep disturbances sleep disturbances back, shoulder or neck pain back, shoulder or neck pain tension or migraine headaches tension or migraine headaches upset or acid stomach, cramps, upset or acid stomach, cramps,
heartburn, gas, irritable bowel heartburn, gas, irritable bowel syndrome syndrome
constipation, diarrhea constipation, diarrhea weight gain or loss, eating weight gain or loss, eating
disorders disorders hair loss hair loss muscle tension muscle tension fatigue fatigue high blood pressure high blood pressure
irregular heartbeat, irregular heartbeat, palpitations palpitations
asthma or shortness of breath asthma or shortness of breath chest pain chest pain sweaty palms or hands sweaty palms or hands cold hands or feet cold hands or feet skin problems (hives, eczema, skin problems (hives, eczema,
psoriasis, tics, itching) psoriasis, tics, itching) periodontal disease, jaw pain periodontal disease, jaw pain reproductive problems reproductive problems immune system suppression: immune system suppression:
more colds, flu, infections more colds, flu, infections growth inhibition growth inhibition
Stress: Short-term (Immediate) Stress: Short-term (Immediate) consequencesconsequences
Physical Signs/SymptomsPhysical Signs/Symptoms
StressStress
Emotional Emotional Signs/SymptomsSigns/Symptoms
nervousness, anxiety nervousness, anxiety depression, moodiness depression, moodiness ““butterflies” butterflies” irritability, frustration irritability, frustration memory problems memory problems
lack of concentration lack of concentration trouble thinking trouble thinking
clearly clearly feeling out of control feeling out of control substance abuse substance abuse phobias phobias overreactions overreactions
Long-term ConsequencesLong-term ConsequencesChronic DiseasesChronic Diseases
Cardiovascular DiseaseCardiovascular Disease StrokeStroke CancerCancer DiabetesDiabetes AccidentsAccidents Flu/pneumoniaFlu/pneumonia
ACSM GUIDELINES 2005ACSM GUIDELINES 2005Coronary Artery Disease Risk Coronary Artery Disease Risk
FactorsFactorsPositive Risk FactorsPositive Risk Factors Family historyFamily history Cigarette smokingCigarette smoking Abnormal blood pressure (>120/80)Abnormal blood pressure (>120/80) DyslipidemiaDyslipidemia Impaired fasting glucoseImpaired fasting glucose ObesityObesity Sedentary lifestyleSedentary lifestyle
Negative Risk FactorNegative Risk Factor High serum HDL cholesterol > 60mg/dL High serum HDL cholesterol > 60mg/dL
(1.6mmol/L)(1.6mmol/L)
Contributing Factors for CHDContributing Factors for CHD
Stress (hostile) or depressedStress (hostile) or depressed TGTG
Managing Your StressManaging Your Stress
Building Skills to Reduce Building Skills to Reduce StressStress
Know Your Stressors – Then Know Your Stressors – Then Develop Ways to Manage ThemDevelop Ways to Manage Them
Major life changesMajor life changes Daily hasslesDaily hassles College stressorsCollege stressors Job-related stressorsJob-related stressors Social stressorsSocial stressors Current events and global problemsCurrent events and global problems
Are there future stressors this semester you Are there future stressors this semester you can foresee and prepare for? What about can foresee and prepare for? What about your exams?your exams?
Techniques for Managing Techniques for Managing StressStress
Social support or Support groupsSocial support or Support groups ExerciseExercise NutritionNutrition SleepSleep Time managementTime management Cognitive/Relaxation techniquesCognitive/Relaxation techniques Go to school or develop a trade (empower Go to school or develop a trade (empower
yourself with knowledge/talents)yourself with knowledge/talents) Acceptance of Your Strengths and Acceptance of Your Strengths and
WeaknessesWeaknesses
Coping StrategiesCoping Strategies Positive Behaviors:Positive Behaviors:1.1. ExerciseExercise2.2. Eat rightEat right3.3. Plan a vacationPlan a vacation4.4. Visit friendsVisit friends5.5. Go to the Go to the
movies/theatremovies/theatre6.6. Take a bubble bathTake a bubble bath7.7. Go to schoolGo to school8.8. Travel the worldTravel the world9.9. Visit the Spas in ChileVisit the Spas in Chile10.10. Change your professionChange your profession11.11. Change your Change your
environmentenvironment
Negative Behaviors:Negative Behaviors:1.1. SmokingSmoking2.2. Getting drunkGetting drunk3.3. Having sex w/ anyoneHaving sex w/ anyone4.4. ViolenceViolence5.5. Being isolatedBeing isolated6.6. Excessive risksExcessive risks7.7. Compulsive GamblingCompulsive Gambling8.8. Compulsive ShoppingCompulsive Shopping9.9. Starving (anorexia)Starving (anorexia)10.10. Binge eatingBinge eating11.11. WorkaholicWorkaholic12.12. Compulsive exerciserCompulsive exerciser
Managing Your StressManaging Your Stress
Self-Awareness – ahhhhh!Self-Awareness – ahhhhh!
Know yourself! Know yourself! Your Your
PersonalityPersonality1.1. Low self-esteemLow self-esteem2.2. External focus of External focus of
controlcontrol3.3. PassivityPassivity4.4. Post-traumatic Post-traumatic
stress disorderstress disorder
Your Environment
1. Access2. Abusive home3. Peer norms4. Life events
/oppression
Your Biology1. Early exposure2. ADD/Learning
disabilities3. Neurotransmitter
imbalance4. Genetic
predisposition
Is a pill dissolving in your Is a pill dissolving in your stomach more effective stomach more effective than a healing thought than a healing thought
dissolving in your mind?dissolving in your mind?