#9-Stress #9-Stress ManagemManagem

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Labette Community CollegePE 116

Nutrition Review ???’s

Identify the 3 Macronutrients & 3 Micronutrients…

The “4-7-9 Rule” identifies what? How many grams of fat a day should

women & men limit in their diet??

WHAT IS STRESS? Stress is your mind and body’s response

or reaction to a real or imagined threat, event or change.

The threat, event or change are commonly called stressors. Stressors can be:

- Internal… thoughts, beliefs, attitudes or

- External… loss, tragedy, change

Stress Model* Any life situation can be…

Perceived as Stressful… & causes… Emotional Arousal… Physiological Responses… Fight or Flight!

If Uncontrolled… leads to… Chronic Illness/Disease Premature Death

DISTRESS Distress or negative stress occurs when

your level of stress is either too high or too low and your body and/or mind begin to respond negatively. Class activity…

* brainstorm 3-5 stressors for you as a college student?

? compare stressors with a neighbor/s &

see what you have in common?

EUSTRESS Eustress or positive healthy stress occurs

when your level of stress is high enough to motivate you to move into action to get things accomplished.

- healthy examples would be…?

- high risk activities such as rappelling - examples that work for YOU are??

General Adaptation Syndrome

General Adaptation Syndrome (GAS) : involuntary series of body changes that result from stress. Three stages:

1- Alarm…

2- Resistance…

3- Exhaustion!!!

Chapter 9: Managing Stress

1- ALARM STAGE- or‘Fight or Flight’ Response

As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible.

Homeostasis is upset!

Fight or Flight Examples

Cardiac - increased heart rate Respiratory - increased respiration Skin - decreased temperature Hormonal - increased stimulation of

adrenal genes which produce adrenaline Eyes – dilate Muscles – increased blood & E supply

Why these changes?

2- RESISTANCE STAGE During this stage your body tries to cope

or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

RESISTANCE EXAMPLES Behavior changes include: lack of

enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue.

Cognitive changes include: poor problem solving, confusion, nightmares, hyper-vigilance.

2- RESISTANCE Examples cont

Emotional indicators include: tearfulness fear anxiety panic guilt agitation depression overwhelmed feelings

3- EXHAUSTION STAGE

During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

Stage 3 EXAMPLES

• Digestive disorders

• Withdrawal

, • Headaches

• Tension

• Insomnia

• Loss of temper

• Inability to fight off disease

PSU STUDENT STRESS RATING SCALEThe following are events that occur in the life of a college student. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months. ADD UP YOUR POINTS!

___ Death of a close family member - 100 points

____ Jail term - 80 points

____ Final year or first year in college - 63 points

____ Pregnancy (to you or caused by you) - 60 points

____ Severe personal illness or injury - 53 points

____ Marriage - 50 points

____ Any interpersonal problems - 45 points

____ Financial difficulties - 40 points

____ Death of a close friend - 40 points

____ Arguments with your roommate (more than every other day) - 40 points

____ Major disagreements with your family - 40 points’

____ Major change in personal habits - 30 points

____ Change in living environment - 30 points

STUDENT STRESS SCALE Cont.

The following are events that occur in the life of a college student. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months.

____ Beginning or ending a job - 30 points

____ Problems with your boss or professor - 25 points

____ Failure in some course - 25 points

____ Final exams - 20 points

____ Increased or decreased dating - 20 points

____ Changes in working conditions - 20 points

____ Change in your major- 18 points

____ Change in your sleeping habits - 18 points

____ Several-day vacation - 15 points

____ Change in eating habits - 15 points

____ Family reunion - 15 points

____ Change in recreational activities - 15 points

____ Minor illness or injury - 15 points

____ Minor violations of the law - 11 points

Score: _________________

INTERPRETING YOUR STUDENT STRESS SCORE

Less than 150 points : relatively low stress level in relation to life events

150 - 300 points : borderline range Greater than 300 points : high stress in relation to life

events

* Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990). Controlling stress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall.

PERSONALITY TESTAre You a Type A or Type B ? 1 = Almost never true 3 = Often true 2 = Seldom true 4 = Almost always true

1. I hate to wait in line

2. I often race against the clock to save time

3. I get upset if something is taking too long

4. When pressured I often lose my temper

5. My friends tell me I get irritated easily

6. I seldom do anything unless I can make it competitive

Are You a Type A or Type B cont.

1 = Almost never true 3 = Often true 2 = Seldom true 4 = Almost always true

7. If something needs to be done, I’m likely the first to begin

8. If I make a mistake, it’s because I’ve rushed into something w/o thought & planning

9. When possible I’ll always do two things at once.. eating while driving/planning while bathing, etc

10. I feel guilty if I’m not working on something

Results: 26 + = Type A, 20-25 Some A’ish tendencies, 19 or less = Type B

STRESS AND DISEASESOURCE:www.medicalmoment.org

The gastrointestinal tract and stress Stress can result in digestive problems. Stress hormones directly hinder the release of stomach acid and emptying of the stomach and can directly stimulate the colon, speeding up the emptying of its contents. Folks thus develop intestinal problems. Also, continual, high levels of cortisol – as occur in some forms of depression, or during chronic psychological stress – can increase appetite and lead to weight gain. Overeating at night is also common among people who are under stress.

The immune system and stress Stress interacts with the immune system, making you more vulnerable to colds and flu, fatigue and infections. In addition, the high cortisol levels resulting from prolonged stress could serve to make the body more susceptible to disease by switching off disease-fighting white blood cells.

STRESS AND DISEASE* 50-80% of all illness are related to stress… and

two- thirds of all medical visits are stress related.

Hypertension Strokes Cancer Heart Disease Pain in Low Back Neck Pain Headaches Others?

Source: American Institute of Stress

STRESS COPING STRATEGIES

1- Identify your individual or personal stressors…

2- Determine if a simple common sense technique will defuse or reduce your stress…

• Avoidance… if realistic? If not…

• Alter the stressful life situation…

3- Apply Stress Coping Strategies…

Take up a hobby Eat and drink healthy Get enough exercise or PA!!!!!!!!!!!!!!!!!!!!! Get enough sleep Socialize Form positive healthy thoughts Breathing techniques

STRATEGIES FOR MANAGING STRESS

STRATEGIES FOR MANAGING STRESS CONT.

Music Progressive relaxation Use mental imagery Yoga Massage Humor/Laughter (*200 vs 17 X day)

Manage your time well… type A’ish helps

Seek professional help!

Dr. OZ – ANXIETY Time Health Special

Nutrition- Omega 3 fatty acids- Rhodiola Rosea (golden root)

Lifestyle Modification Exercise/Regular Physical Activity Simple Pleasures- take a break!

- Music / Visit Friends / Positive People Imagery

ADDITIONAL DISTRESS RELIEF STRATEGIESFeeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries.

Most worries are either passed on to us by another or conjured up in our imagination.GET PHYSICAL

1. Relax neck and shoulders

2. Stretch

3. Get a massage

4. Exercise

GET MENTAL

5. Count to 10

6. Control your thoughts

7. Fantasize

8. Congratulate yourself

9. Ignore the problem if appropriate, after evaluation

10. Perform self maintenance

11. Talk to a counselor

GET SPIRITUAL

12. Meditate

13. Pray

14. Remember your purpose

USE YOUR BODY AND MIND TOGETHER

15. Take a break

16. Get hug therapy

17. Try progressive relaxation

18. Try yoga

19. Try aroma therapy

20. Laugh

DEVELOP NEW SKILLS

21. Prioritize daily tasks

22. Learn something

23. Practice a hobby

Attendance Questions

1. What type of stress is considered “good” or healthy stress?

2. According to the American Institute on Stress, what percentage of illnesses are thought to be related to stress??

3. What is the best way for Americans

to both reduce stress & burn Kcals???

FINAL STUDY QUESTIONS 1- Distress is unhealthy or negative stress

whereas ________ is healthy stress. 2- The three stages of the General

Adaptation Syndrome are___/___/___.

3- Type __ personality people are more likely to stress out than Type __ .

4- Distress weakens the immune system and makes one more likely to suffer from what diseases _______________?

5- Identify 3-4 stress coping strategies that work for you personally!

WEB SITES - MORE STRATEGIES

“What is Stress” Web Site. http//www.teachhealth.com How to reduce and relieve stress “Web Site. http//www.family.com “Stress Relievers” Web Site. http//www.residentassistant.com “Aromatherapy” Web Site.

http//www/aromaweb.com/articles/wharoma.as “Yoga” Web Site. http//www.kevala.co.uk/yoga/overview.htr