Presentation Package for Concepts of Physical Fitness 12e Section VI: Concept 19: Stress Management,...

Presentation Package for Presentation Package for Concepts of Physical Fitness 12eConcepts of Physical Fitness 12e

Section VI: Concept 19:Section VI: Concept 19:Stress Stress

Management, Management, Relaxation, and Relaxation, and

Time ManagementTime Management

Created by:Gregory J. Welk

Iowa State University

2 Concepts of Physical Fitness 12e

Preventing Excessive StressPreventing Excessive Stress

Be physically activeBe physically active Get sufficient sleepGet sufficient sleep Build strong social support systemBuild strong social support system Allow time for recreationAllow time for recreation Engage in effective time Engage in effective time

managementmanagementThe first approach for stress management is to reduce exposure to excessive stress. Click on each of the links above for more information on how to prevent excessive stress.


Coping with StressCoping with Stress

OutcomeStress

Use Problem-focusedCoping Strategies

Stressorwithin your control

Stressorout of your control

Use Emotion-focusedCoping Strategies

The choice of coping strategy depends on the nature of the stressor


Types of Types of Coping StrategiesCoping Strategies

Problem-focusedCoping Strategies– AcceptingAccepting– Re-AppraisingRe-Appraising– PrayingPraying– Problem SolvingProblem Solving– ControllingControlling– Seeking Social SupportSeeking Social Support

Emotion-focusedCoping Strategies– ConfrontingConfronting– RelaxingRelaxing– ExercisingExercising– Seeking Social SupportSeeking Social Support

Avoidant Coping Avoidant Coping StrategiesStrategies– IgnoringIgnoring– EscapingEscaping

Click for Lab 19dinfo


Other Stress Other Stress Reduction TechniquesReduction Techniques

Quick "time out"Quick "time out" Jacobson's progressive relaxationJacobson's progressive relaxation Autogenic trainingAutogenic training BiofeedbackBiofeedback Meditation / imageryMeditation / imagery ExerciseExercise

Each technique will be discussed separately in subsequent slides.


Quick "Time Out"Quick "Time Out"

Deep breathingDeep breathing Take mind off of problemsTake mind off of problems


Jacobson's Progressive Jacobson's Progressive Relaxation TechniqueRelaxation Technique

Involves alternate contraction and Involves alternate contraction and relaxation of musclesrelaxation of muscles

Teaches person to identify stress-Teaches person to identify stress-related tension in the bodyrelated tension in the body

Click forLab 19a info


Autogenic Relaxation Autogenic Relaxation TrainingTraining

Combines deep rhythmic breathing Combines deep rhythmic breathing with soothing imagerywith soothing imagery

Feelings of heaviness and warmth Feelings of heaviness and warmth facilitate processfacilitate process


BiofeedbackBiofeedback

Utilizes machines that monitor Utilizes machines that monitor physiological responses physiological responses

Useful for decreasing tension Useful for decreasing tension headaches, asthma attacks, headaches, asthma attacks, hypertension and phobias.hypertension and phobias.

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Concepts of Physical Fitness 12e

Meditation / ImageryMeditation / Imagery

Relies on deep breathingRelies on deep breathing Facilitated by images of peace and Facilitated by images of peace and

relaxationrelaxation

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SummarySummary

Stress is a natural part Stress is a natural part of life but with of life but with appropriate stress appropriate stress management management techniques you can techniques you can learn to manage it learn to manage it more effectively.more effectively.

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Web ResourcesWeb Resources

“On the Web” pages for Concept

Online Learning Center

Supplemental GraphicsSupplemental Graphics

Lab InformationLab Information

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Lab 19a InformationLab 19a InformationRelaxing Tense MusclesRelaxing Tense Muscles

Perform the Perform the Contract-Relax Exercise Contract-Relax Exercise RoutineRoutine for relaxation. for relaxation.

Describe whether you found the Describe whether you found the routine to be helpful for relaxation. routine to be helpful for relaxation.

Return to presentation

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Lab 19b InformationLab 19b InformationEvaluating Levels of Social SupportEvaluating Levels of Social Support

Complete the social support surveyComplete the social support survey Use the rating scales to assess the Use the rating scales to assess the

following:following:– Access to social supportAccess to social support– Degree of social supportDegree of social support– Skill in getting social supportSkill in getting social support

Describe whether you rely on social Describe whether you rely on social support and whether you could use it support and whether you could use it more to combat stress.more to combat stress.


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Lab 19c InformationLab 19c InformationTime ManagementTime Management

Rank your top priorities in terms of Rank your top priorities in terms of where you would like to spend your where you would like to spend your time.time.

Keep a time log and indicate your Keep a time log and indicate your actual use of time.actual use of time.

Summarize how you might be able to Summarize how you might be able to use your time more effectively.use your time more effectively.


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Lab 19d InformationLab 19d InformationEvaluating Coping StrategiesEvaluating Coping Strategies

Reflect back on 5 different stressful Reflect back on 5 different stressful events and describe the events and describe the changeability, severity, and duration changeability, severity, and duration of the stressor.of the stressor.

Complete the survey about your Complete the survey about your personal use of coping strategies for personal use of coping strategies for each of these incidents.each of these incidents.

Do you believe that you adopt Do you believe that you adopt appropriate coping strategies?appropriate coping strategies?


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Physical ActivityPhysical Activity

Provides a break Provides a break from reality from reality (“Time Out” hypothesis)(“Time Out” hypothesis)

Improves mood Improves mood and self-esteemand self-esteem

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Mechanisms for Effects of Exercise Mechanisms for Effects of Exercise on Stress Reductionon Stress Reduction

DistractionDistraction EndorphinEndorphin NeurotransmitterNeurotransmitter ThermogenicThermogenic Self-esteemSelf-esteem


See Web19-1 for information about exercise and stress management

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Types of Types of Social SupportSocial Support

InformationalInformational MaterialMaterial EmotionalEmotional

Click for Lab 19binfo


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Definitions for Leisure Definitions for Leisure and Recreationand Recreation

What is Leisure?What is Leisure?– Time that is free from demandsTime that is free from demands– Not a means to an end but an end in itself!Not a means to an end but an end in itself!

What is Recreation?What is Recreation?– A more structured form of leisure that A more structured form of leisure that

allows people to "re-create" themselvesallows people to "re-create" themselves

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Contributions of Contributions of Recreation to WellnessRecreation to Wellness

Social Social - Interactions with - Interactions with friendsfriends

Emotional Emotional - Reduces stress- Reduces stress Physical Physical - Improves fitness- Improves fitness Intellectual Intellectual - Expands world view- Expands world view Spiritual Spiritual - Connection with self- Connection with self

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Popular Leisure ActivitiesPopular Leisure Activities

Reading Reading Watching TV Watching TV Visiting friendsVisiting friends Listening to musicListening to music Walking Walking

Watching moviesWatching movies DiningDining ShoppingShopping People watchingPeople watching Playing gamesPlaying games

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Reasons for Choices of Reasons for Choices of Recreational ActivitiesRecreational Activities

Socio-economic statusSocio-economic status VocationVocation SexSex AgeAge EthnicityEthnicity ResidenceResidence DisabilitiesDisabilities

See Web19-2 about recreation in the United States

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Trends in Working Trends in Working Time in the U.S.Time in the U.S.

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Hints to Maximize Your Hints to Maximize Your Leisure ExperiencesLeisure Experiences

Keep play and work separateKeep play and work separate Don't turn play into workDon't turn play into work Expand your leisure interestsExpand your leisure interests Expand your circle of friendsExpand your circle of friends Don't feel guilty about leisureDon't feel guilty about leisure

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Skills for Leisure Skills for Leisure DevelopmentDevelopment

Leisure resourcefulnessLeisure resourcefulness– Identify interests and preoccupations at Identify interests and preoccupations at

different parts of your life cycledifferent parts of your life cycle– Translate interests into involvementTranslate interests into involvement

Time managementTime management– Maximizing your available timeMaximizing your available time– Focusing your time on your prioritiesFocusing your time on your priorities


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Steps for Steps for Time ManagementTime Management

Step 1 Establish prioritiesStep 1 Establish priorities Step 2 Monitor current time useStep 2 Monitor current time use Step 3 Analyze time useStep 3 Analyze time use Step 4 Make a scheduleStep 4 Make a schedule

Click forLab 19c info


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