STRESS MANAGEMENTKristin McCabe
B.S. Exercise ScienceLicensed Massage Therapist
Today’s Objectives
Know the definition of stress Identify types and symptoms of stress Learn stress management techniques
What is Stress?
The definition of stress is "the non-specific response of the body to any demand for change“- Hans Seyle
• There is good stress and bad stress or ‘distress’ There are 3 different types:
-acute stress-episodic acute stress -chronic stress
Each type has its own characteristics, symptoms, duration, and treatment approaches.
Acute Stress
This is the most common type of stress Demands and pressures of the recent past
and anticipated demands and pressures of the near future
Can be thrilling/exciting Examples include:
Wedding Celebration (a good stress) First day of school ( a good stress) Car accidents Specific deadlines or academic tests
This stress is highly treatable and manageable
Acute Stress Symptoms
-Anger, irritability, anxiety, or depression- Tension headache, back pain, jaw pain- Heartburn, acid stomach, flatulence, diarrhea, constipation, and irritable bowel syndrome-Elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain
Episodic Acute Stress
Characteristics They're always in a rush, but always late They take on too much Type A personalities Pessimistic ‘Worry Warts’ Excessive competitive drive Aggressiveness Impatience
Episodic Acute Stress Symptoms
Persistent tension headaches Migraines Hypertension Chest pain Heart disease
Treatment- intervention on a number of levels, generally requiring many months of professional help
Chronic Stress
Grinding stress that wears people away day after day, year after year
Destroys bodies, minds and lives A person with chronic stress never sees
a way out of a miserable situation Result of insistent demands and
pressures for seemingly endless periods of time
Chronic Stress
• Examples of chronic stress situations: Stuck in an unhappy marriage Despise current job Experiencing Poverty On-going family dysfunction
Chronic stress is difficult to treat and may require extended medical as well as behavioral treatment and stress management
Self Care- Stretches
See handout
Self Care- Massage Therapy
Benefits of Massage: Reduces stress and muscle tension Lowers blood pressure Improves circulation Boosts the immune system Increases joint range of motion Pain management Much, much more!
-Can be received through chair massage or table massage
-There are many types of massage to choose from
Self Care- Exercise
Benefits of exercise are very similar to massage therapy benefits
Do what you enjoy! Set goals and reward yourself for those
goals Start with 10 minutes and work up Minimum requirements-
Moderate cardio 3 days a week for 30 minutes
Strength training 2 days a week ; 8-12 reps; 8-10 exercises
Self Care- Breathing/Meditation
See handout
Conclusion
Stress is inevitable There are 3 types of stress- acute,
episodic acute and chronic Stress can have many harmful affects on
the body Learn to deal with stress in healthy ways
through stretching, massage therapy, exercise and/or breathing/meditation techniques
Questions?
Resources
"Stress, Definition of Stress, Stressor, What is Stress?, Eustress?." The American Institute of Stress. The American Institute of Stress, n.d. Web. 7 Apr 2011. <http://www.stress.org/topic-definition-stress.htm>.
"Stress: The different kinds of stress." American Psychological Association. American Psychological Association, n.d. Web. 7 Apr 2011. <http://www.apa.org>.
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