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Transcript of stress_managementpresentation
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Stress.stress is the nonspecific response of the
body to any demand, whether it is caused
by, or results in pleasant or unpleasantconditions.
Hans Selye, MD
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Stress
asociopsychophysiological phenomenon. It isa composite of intellectual, behavioral,
metabolic, immune, and other physiological
responses to a stressor (or stressors) of
endogenous or exogenous origins. The stressorsmay 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
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LEVELS OF STRESS
EUSTRESS-Eustress or
positive stress occurs
when your level of
stress is high enough tomotivate you to move
into action to get things
accomplished.
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DISTRESS-Distress or
negative stress occurs
when your level of
stress is either too highor too low and your
body and/or mind begin
to respond negatively to
the stressors.
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Sources of StressThe Good
Buy a new home
Go on vacation
New Job
Promotion
The BadBreak a leg
Spouse loses job
Kidlet in trouble
Lose wallet
In-laws coming
The UglyNasty car accident
Bankruptcy
Divorce
Loved one dying
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Types of Stressors
Emotional
Environmntal
Injury
PhysicalIllness
Career
Pressures
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Why Stress Management?
Stress Related Disorders & ChemicalDependenc
lost productivity
increased health care expenses increased absenteeism
increased accidents
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98.6
pH 7.4
Oxygen99%
98.6
pH 7.4
Oxygen99%
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Autonomic Nervous System
Sympathetic Increased HR, BP, RR
Muscles tense
Brain becomes morealert
Liver increases bloodglucose level
Digestion inhibited
Pupils dilate
Parasympathetic
Normalizes HR, BP, RR
Muscles relax
Energy storage
Promotes growth
Mediates calm
Pupils constrict
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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
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Why Stress Management?
Researchers indicate 2/3 of medical visitsare for stress related illnesses
Stress response contributes to:
coronary artery disease
cancer
respiratory disorders
unintentional injuries
cirrhosis suicide
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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
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Physiologic Sign of Stress
Long Term Effects
Increased breakdown ofprotein
Increased blood glucose
Increased vascularconstriction
Decreased inflammatoryresponse
Decreased immuneresponse
Increased fluid volume
Increased sodium & fluidretention in kidneys
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Emotional Signs of Stress Denial
Fear
Depression
Grief Anger
Worry
Uncertainty
Hopelessness
Helplessness
Feeling lost
Wishing to hide Anxiety
Panic
Inappropriate Emotions
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Cognitive Signs & Symptoms
Difficulty Making Decisions
Confusion
Difficulty Naming Familiar Items
Poor Concentration Blaming Others
Memory Problems
Replaying Events Over & Over
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Behavioral Signs of Stress
Withdrawal
Suspiciousness
Excessive Humor or Silence
Increased Smoking, Alcohol or Food
Change in Activity Level
Angry Outbursts
Crying Spells
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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 - Ill never be able to..
There is always something to do to work toward agoal.
The Perfectionist - I should Assess your unrealistic expectations of yourself.
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Feeling on edge
Vague sense of future doomFear losing control
Racing thoughts
Detached from selfDecreased ability to learn
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Physical Symptoms of Anxiety
Increased Muscle Tension Dizziness
Rapid Heartbeat
Shortness of Breath Queasy Stomach
Dry Mouth
Increased Perspiration Problems with Sleep
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Coping Skills to ManageAnxiety
Relaxation Techniques
Exercise
Examine Self Talk
Develop Action Plan
Avoid Stimulants
caffeine, nicotine, sugar
Counseling
Drug Therapy
A
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AngerPhysical Symptoms
Increased HR, BP Increased Muscle Tension &
Sweating
Restlessness Emotional Symptoms
Shattered Beliefs in a Just World
Wronged Ready to Fight
Defensive
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Anger Management
Anger Intensifying
Yelling
Sulking
Pouting
Hitting
Other Violence
Competitive Games
Accusations
Arguing
Cooling Off Habits
Abdominal Breathing
Count to Ten
Non-CompetitiveExercise
Distraction
Humor
Empathy for Other
Person
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Workaholic BehaviorsA person whose desire to work long and
hard is intrinsic, and whose work
habits always exceed the job
description and expectation of others.
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Workaholic Behaviors
Impaired
No pleasure inleisure
Distressed when not
working Isolated lifestyle
Family in distress
Contented
Family accepts workhabits
Autonomy & variety in
workplace Good match between
personality & job skills
Good health
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Suggested Behaviors
Dont ruminate over problems
Respond to signs of fatigue
Dont self medicate
ie. alcohol/drug abuse
Take scheduled time off
Stabilize domestic situations
Develop/maintain friendships
Engage in regular exercise
Foster sense of humor
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Depression
Mild
Moderate Severe
Always requires professional help.
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Garbage In = Garbage Out
Told you so...
Heart DiseaseHypertension
Arthritis HeadacheStroke IrritableBowel
Cancer Diabetes
Cumulative
StressUgly HealthHabits
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Healthy Habits
Nutrition Attention to Symptoms
Exercise
Sleep Recreation
Stretching
Social Support Humor
Balance is the Key
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Physiology of CircadianRhythms
Stages of Sleep
REM Sleep
Shift Work
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Increase Quality of Sleep
Do Exercise (early in day)
Avoid Caffeine
Avoid Alcohol
Dont Self Medicate for Sleep
(some sedatives interfere with deep sleep)
Relaxation Techniques Before Sleep
Warm Bath Avoid Rich Foods Before Sleep
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Causes Deep AbdominalBreathing
Increases Circulation
Releases Endorphins &Enkyins
Relieves Tension
Puts Life into Perspective
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Relaxation Techniques
Abdominal Breathing
Active Progressive Muscle Relaxation
Visualization
Self-Hypnosis
Meditation
Music
Stretching
Exercise