Presentation Package for Concepts of Physical Fitness 14e Section VI: Concept 17 Stress Management, Relaxation, and Time Management Although stress cannot

Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e

Section VI: Concept 17Section VI: Concept 17

Stress Management, Stress Management, Relaxation, and Time Relaxation, and Time

ManagementManagement

Although stress cannot be avoided, proper Although stress cannot be avoided, proper stress management techniques can help stress management techniques can help reduce the impact of stress in your life.reduce the impact of stress in your life.

Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 22

Preventing Excessive StressPreventing Excessive Stress

Be physically activeBe physically active Get sufficient sleep Get sufficient sleep (See Table 1, p. 363)(See Table 1, p. 363)

Build strong social support systemBuild strong social support system Allow time for recreationAllow time for recreation Engage in effective time managementEngage in effective time management

The 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.

Click forClick forLab 17a Lab 17a infoinfo


The choice of coping strategy depends on

the nature of the stressor.

Coping with StressCoping with Stress

OutcomeOutcomeStressStress

Use Problem-focusedUse Problem-focusedCoping StrategiesCoping Strategies

StressorStressorwithin your within your controlcontrol

StressorStressorout of your out of your controlcontrol

Use Emotion-focusedUse Emotion-focusedCoping StrategiesCoping Strategies


Types of Types of Coping StrategiesCoping Strategies

Emotion-Focused Coping StrategiesEmotion-Focused Coping Strategies– Relaxation techniques Relaxation techniques (see future slides)(see future slides)

– ExercisingExercising– Seeking Passive Social SupportSeeking Passive Social Support– PrayerPrayer– Mindfulness MeditationMindfulness Meditation

Click for Click for Lab 17bLab 17binfoinfo


Types of Coping Strategies Types of Coping Strategies continuedcontinued

Appraisal-Focused Appraisal-Focused Coping StrategiesCoping Strategies (Cognitive (Cognitive Restructuring)Restructuring)

– Change the way Change the way you are thinking you are thinking (see Table 5, p. 370)(see Table 5, p. 370)

– Seeking Seeking knowledge or knowledge or practicing skillspracticing skills

Problem-FocusedProblem-FocusedCoping StrategiesCoping Strategies (most effective for (most effective for uncontrollable stressors)uncontrollable stressors)

– Problem SolvingProblem Solving– AssertivenessAssertiveness– Seeking Active Seeking Active

Social SupportSocial Support


Types of Coping Strategies Types of Coping Strategies continuedcontinued

Avoidant Coping StrategiesAvoidant Coping Strategies

– IgnoringIgnoring

–EscapingEscaping


Emotion-Focused Emotion-Focused Coping StrategiesCoping Strategies


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

Click forClick forLab 17c Lab 17c infoinfo


Autogenic (Autosuggestive) Autogenic (Autosuggestive) Relaxation TrainingRelaxation Training

Combines deep rhythmic breathing with Combines deep rhythmic breathing with soothing imagery.soothing imagery.

Feelings of heaviness and warmth Feelings of heaviness and warmth facilitate process.facilitate 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.


Meditation / ImageryMeditation / Imagery Relies on deep breathingRelies on deep breathing Facilitated by images of peace and Facilitated by images of peace and

relaxationrelaxation


Stretching & Rhythmical ExercisesStretching & Rhythmical Exercises

YogaYoga Tai ChiTai Chi ““Office exercises”Office exercises” Brisk walk to musicBrisk walk to music


Social SupportSocial Support Important for effective stress Important for effective stress

management.management. May be particularly important for women.May be particularly important for women.

– Tend or Befriend ModelTend or Befriend Model

Variety of sourcesVariety of sources– Friends, family, teacher, coach, counselorFriends, family, teacher, coach, counselor

Obtaining social support requires close Obtaining social support requires close relationshipsrelationships

Quality, not quantity that countsQuality, not quantity that counts

Click forClick forLab 17d infoLab 17d info


Types of Types of Social SupportSocial Support

InformationalInformational MaterialMaterial EmotionalEmotional

Return to “Preventing Excessive Stress”Return to “Preventing Excessive Stress”


SummarySummary Stress is a natural part of life, but with Stress is a natural part of life, but with

appropriate stress management appropriate stress management techniques you can learn to manage it techniques you can learn to manage it more effectively.more effectively.

Self-assess your stress levels.Self-assess your stress levels. Adopt coping strategies.Adopt coping strategies. Manage time effectively.Manage time effectively. Evaluate strategy effectiveness.Evaluate strategy effectiveness.


Web ResourcesWeb Resources

““On the Web” pages for ConceptOn the Web” pages for Concept

Online Learning CenterOnline Learning Center

Supplemental GraphicsSupplemental Graphics

Lab InformationLab Information


Lab 17a InformationLab 17a InformationTime ManagementTime Management

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

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

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

Return to Return to presentationpresentation


Lab 17b InformationLab 17b InformationEvaluating Coping StrategiesEvaluating Coping Strategies

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

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

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



Lab 17c InformationLab 17c 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 routine Describe whether you found the routine to be helpful for relaxation. to be helpful for relaxation.



Lab 17d InformationLab 17d 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 following:Use the rating scales to assess the 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 support Describe whether you rely on social support and whether you could use it more to combat and whether you could use it more to combat stress.stress.



Physical ActivityPhysical Activity Helps you to adapt to stressful Helps you to adapt to stressful

situationssituations Provides a break Provides a break

from reality from reality (“Time Out” hypothesis)(“Time Out” hypothesis)

Improves mood and self-esteemImproves mood and self-esteem Reduces anxiety and depressionReduces anxiety and depression Can aid in changing behaviors Can aid in changing behaviors

related to healthrelated to health


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

DistractionDistraction EndorphinEndorphin NeurotransmitterNeurotransmitter ThermogenicThermogenic Self-esteemSelf-esteem


See Web17-1 for information about exercise and stress management


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 allows A more structured form of leisure that allows

people to "re-create" themselvespeople to "re-create" themselves


Contributions of Contributions of Recreation to WellnessRecreation to Wellness

Social Social - Interactions with friends- Interactions with friends 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


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


Reasons for Choices of Reasons for Choices of Recreational ActivitiesRecreational Activities

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

See Web17-2 about recreation in the United States


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


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


Skills for Leisure DevelopmentSkills for Leisure Development 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

Return to presentationReturn to presentation


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


Documents

Presentation Package for Concepts of Physical Fitness 14e Section VI: Concept 17 Stress Management, Relaxation, and Time Management Although stress cannot