Stress Management and Relaxation. What Is Stress?

Stress Managementand Relaxation

What Is Stress?What Is Stress?What Is Stress?What Is Stress?

What Is Stress?

• Response-A physical response going on within you.

• Stimulus-An outside force that puts demands on you.

• Transaction-An exchange between a stimulus, our perception of it, and the response it causes.

• Holistic Phenomenon-Describes stress as part of a larger whole taking into account lifestyles and other circumstances.

Chapter 9Chapter 9Using Relaxation Using Relaxation

Techniques to Offset the Techniques to Offset the Effects of StressEffects of Stress

Chapter 10Chapter 10Using Physical Activity to Using Physical Activity to Dissipate the Effects of Dissipate the Effects of

StressStress

Chapter 9Chapter 9Using Relaxation Using Relaxation

Techniques to Offset the Techniques to Offset the Effects of StressEffects of Stress

Chapter 10Chapter 10Using Physical Activity to Using Physical Activity to Dissipate the Effects of Dissipate the Effects of

StressStress

Pages 238-254 & Pages 238-254 & 265-277265-277

Relaxation Relaxation TechniquesTechniques

• Systematic Muscle Relaxation

• Yoga

• Static Stretching

• T’ai Chi Ch’uan

• Massage

• Deep Breathing

• Meditation

• Visual Imagery

• Autogenic Training

• Hobbies & recreational activities

End of Lecture 1

Chapter 1 Chapter 1 ContinuedContinuedChapter 1 Chapter 1 ContinuedContinued

Pages 4-12Pages 4-12

Blonna’s Blonna’s Definitions:Definitions:

Stress-Stress- A holistic A holistic transaction between an transaction between an individual and a potential individual and a potential stressor resulting in a stressor resulting in a stress response.stress response.

Holistic Transaction-Holistic Transaction- Is an appraisal process. Is an appraisal process. It takes into account the It takes into account the person’s perception of person’s perception of the situation. the situation.

Blonna’s Blonna’s Definitions:Definitions:

Potential Stressor-Potential Stressor-StimuliStimuli that that maymay cause a cause a stress response.stress response.

Actual Stressor-Actual Stressor-Stimuli which Stimuli which dodo cause cause a stress response.a stress response.

Stress Response-Stress Response- A set A set of physiological of physiological adaptations of the body to adaptations of the body to regain homeostasis in the regain homeostasis in the face of threat, harm, or face of threat, harm, or loss. loss.

HomeostasisHomeostasis

The steady state of The steady state of the body’s internal the body’s internal

processes.processes.(normalcy or balance) (normalcy or balance)

BP, heart rate, hormone BP, heart rate, hormone levels and other vital levels and other vital

functions are functions are maintained within a maintained within a

narrow range.narrow range.

Early Pioneersof Stress Response

Claude Bernard- “Milieu Interieur,” the body’s internal environment.

Walter Cannon- “Homeostasis,” the steady state of the body’s internal processes.

Hans Selye- “General Adaptation Syndrome”

General Adaptation Syndrome (GAS)

Alarm Phase- (Fight-or-Flight reaction) the body mobilizes energy to meet the demands of stressors.

Resistance Phase- The body attempts to maintain homeostasis.

Exhaustion Phase- A body part or system breaks down as a result of the energy demands of chronic stress.

Stress as Stimulus

Life Events- Refers to life-changing experiences that use energy and can cause stress. Can be joyous (marriage, birth of child, new job) or sad (death of loved one, loss of job).

Readjustments- The body’s physiological adaptations to life events.

Stress as a Transaction

Symbolic threats (Albert Simeons)

Eustress(positive stressors)vsDistress(negative stressors)

WellnessWellnessA state of Optimal A state of Optimal HealthHealth

6 Dimensions of 6 Dimensions of Wellness:Wellness:

• PhysicalPhysical

• EmotionalEmotional

• Intellectual Intellectual

• SpiritualSpiritual

• Social Social

• Environmental/Environmental/Occupa-tionalOccupa-tional

Dimensions of Dimensions of Wellness…Wellness…

•Physical-Physical- How well the How well the body performs its body performs its intended functions. intended functions. Influenced by genetics, Influenced by genetics, nutrition, fitness, body nutrition, fitness, body composition, and immune composition, and immune status.status.

•Social-Social- Being connected Being connected to others. Able to form to others. Able to form friendships, intimate friendships, intimate relationships, give/receive relationships, give/receive love & affection, and love & affection, and share in joy and sorrow.share in joy and sorrow.


•Emotional-Emotional- Being in touch Being in touch with feelings, having the with feelings, having the ability to express them, and ability to express them, and being able to control them. being able to control them. Emotions helps us get in Emotions helps us get in touch with what is really touch with what is really important in our lives.important in our lives.

•Intellectual-Intellectual- The ability to The ability to process information process information effectively and rationally, to effectively and rationally, to problem solve and grow. Also problem solve and grow. Also includes creativity, includes creativity, spontaneity, and openness to spontaneity, and openness to new ways of viewing new ways of viewing situations.situations.


•Spiritual-Spiritual- Feeling Feeling connected to something connected to something beyond oneself. This can be beyond oneself. This can be through organized religious through organized religious activities, service to others, activities, service to others, nature, art, meditation, etc.nature, art, meditation, etc.

•Environmental/Environmental/Occupa-tional-Occupa-tional- Involves Involves protection from protection from environmental hazards and environmental hazards and minimizing the negative minimizing the negative impact of your behavior on impact of your behavior on the environment.the environment.

End of Lecture 2

Chapter 2 The Chapter 2 The Emotional and Emotional and

Intellectual Basis Intellectual Basis of Stressof Stress

Chapter 2 The Chapter 2 The Emotional and Emotional and

Intellectual Basis Intellectual Basis of Stressof Stress


Personality TypesPersonality TypesStress-ResistanceStress-Resistance

versusversusStress-ProneStress-Prone

Type A PersonalityType A Personality

Type C PersonalityType C Personality

Type B PersonalityType B Personality

The Hardy PersonalityThe Hardy Personality

Irrational, Illogical Irrational, Illogical PersonalityPersonality

Type A PersonalityType A Personality

A stress-prone personality A stress-prone personality characterized as being:characterized as being:

CompetitiveCompetitive

Verbally aggressiveVerbally aggressive

Hard-drivingHard-driving

Unable to relaxUnable to relax

Very time consciousVery time conscious

Easily angeredEasily angered

HostileHostile

Type C PersonalityType C PersonalityReferred to as “cancer prone” Referred to as “cancer prone”

or helpless hopeless or helpless hopeless personalitypersonality

Responds to repeated failure Responds to repeated failure and stress by:and stress by:

Giving upGiving up Wants to be people pleasersWants to be people pleasers Suppresses anger and Suppresses anger and

negative feelingsnegative feelings Interacts synergistically with Interacts synergistically with

other risk factors (smoking other risk factors (smoking and exposure to second and exposure to second hand smoke)hand smoke)

Type B PersonalityType B Personality

(The opposite of Type A)(The opposite of Type A)

Relaxed and easy goingRelaxed and easy going

Not as competitiveNot as competitive

Do not exhibit time Do not exhibit time

urgent tendenciesurgent tendencies

Do not exhibit anger Do not exhibit anger

tendenciestendencies

The Hardy The Hardy PersonalityPersonality

A stress-resistant personality A stress-resistant personality characterized by characterized by

commitment, control, and commitment, control, and challenge.challenge.

They thrive on pressure.They thrive on pressure.

Low blood pressureLow blood pressure

Few sick daysFew sick days

Low triglyceridesLow triglycerides

Happy personalitiesHappy personalities

Little psychological distressLittle psychological distress

Irrational, Illogical Irrational, Illogical PersonalityPersonality

““Awfulizers”-Awfulizers”- exaggerates the exaggerates the

negativenegative

““Musterbators”-Musterbators”- sets illogical sets illogical

demands on oneself and everything demands on oneself and everything must be their waymust be their way

““Evaluators”-Evaluators”- implies that some implies that some

people or things are a complete people or things are a complete waste of timewaste of time

““Needy”-Needy”- sets unrealistic, sets unrealistic,

unattainable requirements for unattainable requirements for happiness and nothing is ever good happiness and nothing is ever good enoughenough

NegativeNegativeSelf TalkSelf Talk

Over time,Over time,

continued negative self-continued negative self-talk undermines self-talk undermines self-

esteem and can esteem and can become a self-fulfilling become a self-fulfilling

prophecy.prophecy.

End of Lecture 3

Meditation Video

Chapter 4Chapter 4The Social and The Social and Spiritual BasisSpiritual Basis

of Stressof Stress


of Stressof Stress


Social Dimension

Interpersonal issues- occurring between two or more people.

Intrapersonal issues- occurring within an individual.

Social Networks- the interconnectedness of our social relationships (both formal and informal).

Social Support- the perceived resources we get from our relationships (emotional, informational, and tangible).

How Social Support Moderates Stress

Being cared for, loved & opportunity for shared intimacy.

Being esteemed, valued & gaining a sense of self-worth.

Having a sense of belonging through companionship and mutual obligations with others.

Having informational support including advice and guidance.

Having a safety net (access to physical and material assistance)

Social Support, Stress and Illness

The Direct Effect Theory- a social support network has a protective effect against stress.

The Stress Buffering Theory- social-support networks helps buffer (off-set or disperses) the negative effects of stressors.

Other Aspects of Social Dimension& Stress

Life events and stress

Daily hassles and uplifts

Post –traumatic stress disorder

Chronic negative social problems Poverty Unemployment Stereotypes, prejudice,

discrimination


of Stressof Stress


of Stressof Stress

Pages 101-105Pages 101-105

& 109& 109

Stress and Religion, Spirituality, and Faith

•Faith- The belief in something that can not be proven empirically.

•Religion- An organized system of worship & belief that includes faith & spirituality.

•Spirituality- A sense of interconnectedness with something or someone beyond the self.

Spiritual Distressand Illness

Those who are spiritual and/or religious have

greater faith in life and tend to experience greater physical and psychological

health.Spiritual Distress- the state

in which an individual experiences a disturbance in the belief or value system which provides strength, hope, meaning, etc. in life.

Chapter 5Chapter 5The Physical BasisThe Physical Basis

of Stressof Stress

Chapter 5Chapter 5The Physical BasisThe Physical Basis

of Stressof Stress

Pages 132-140Pages 132-140

The Nervous System

Central Nervous System-brain and spinal cord

Peripheral Nervous System- all other nerves, connects spinal cord to organs, glands &b tissues.

-Somatic nervous system: under voluntary control (conscious)-Autonomic nervous system: under

involuntary control (unconscious).

Sympathetic nervous system- activates the organs, etc. when a threat is perceived.

Parasympathetic nervous system- turns off the autonomic system when the threat is over.

The Endocrine System

Hypothalamus (Thermostat)- regulates bodily functions by responding to feedback from the nervous and endocrine systems.

Pituitary (Master Gland)

Adrenal Glands

-Medulla (inner part)- Adrenaline & Noradrenalin

-Cortex (outer shell)- Cortisol

Alarm PhaseFight-or-Flight Response

Endocrine system releases hormones (cortisol, epinephrine, norepinephrine)

Hearing & vision becomes acute. Heart rate accelerates to pump

more oxygen. Liver releases extra sugar to

provide energy boost to muscles. Endorphins are released to relieve

pain in case of injury.

Increased sweating to cool skin.

Increased metabolic rate.

Decreased digestive activity.

Resistance Phase

Chronically fatigued

More susceptible to

illness

Less efficient and

happy

Exhaustion Phase

The loss of potassium ions

The loss of adrenal glucocorticoids

The weakening of vital organs

End of Lecture 4

Finish Meditation Video

Chapter 6Chapter 6The EffectsThe Effects

of Stress on the of Stress on the Body and MindBody and Mind

Chapter 6Chapter 6The EffectsThe Effects

of Stress on the of Stress on the Body and MindBody and Mind

Pages 147-148, 153-166Pages 147-148, 153-166

Psychosomatic Disease- “The interaction of the mind

and body in the disease process.”

Psychogenic Disease- refers to psychosomatic illnesses that are without a causative organism or germ.

Somatogenic Disease- refers to psychosomatic illness that involves a causative germ.

Heart Disease

Hypertension

Atherosclerosis

Elevated serum cholesterol

Other Disease/Conditions related to Chronic, Low-Level Stress

Sexual disorders

Chronic muscle tension– Headache– Backache– TMJ Syndrome– Muscle pain

Digestive problems– Diarrhea– Constipation– Spasms of the esophagus &

colon– Ulcers

Other Disease/Conditions related to Chronic, Low-Level Stress continued…

Anxiety Disorders– Phobias– Depression– Bipolar– Seasonal Affective Disorder

(SAD)

Suicide

Stress and theImmune System

Lymphocytes (white blood cells) protect us from disease

Primary responsibilities:1. Recognize foreign substances

(germs, allergens, irritants) called antigens

2. Attack these invaders (with antibodies)

3. Protect you from reinfection4. Look for and destroy mutant cells

(that can lead to cancer)5. Resist recurrences of chronic

infections

Burnout

A condition in which people lose concern and feelings for others

Risk factors: Extreme dedication to work Putting in long hours Taking work home on a regular

basis Taking personal responsibility for

all uncompleted work Feeling anxiety and guilt about

work undone.

End of Lecture 5

Mid-Term Exam

Chapter 7Chapter 7Rethink: Changing Rethink: Changing the Way You View the Way You View

ThingsThings

Chapter 7Chapter 7Rethink: Changing Rethink: Changing the Way You View the Way You View

ThingsThingsPages 174-184, 192-194Pages 174-184, 192-194

Changing the way You View

Things• Know what you “value”• Set realistic goals

– Decide what you want to work on, improve or explore

– Prioritize goals– Break large goals down into

smaller segments– Set goals you can reach– Make goals measurable– Set a reasonable time frame– Reward yourself for success

Anger Management

Step 1. Acknowledge you’re angry& the response

Step 2. Accept your anger

Step 3. Target the source

Step 4. Do not give in to uncontrolled venting

Step 5. Dissipate anger healthfully– Shift your attention– Attack the problem not the person– Identify and replace illogical beliefs

& negative self-talk– Deal with anger promptly– Get physical

Step 6. Become proactive in your anger

management

Putting Things in Their Proper Perspective

• The only constant in life is change

• Focus on the bright side

• Have a sense of joy in being alive

• Put more humor & laughter into your life

• Rethink the pace of your life

Chapter 8Chapter 8Reduce: Finding Reduce: Finding

Your Optimal Level Your Optimal Level of Stimulationof Stimulation

Chapter 8Chapter 8Reduce: Finding Reduce: Finding

Your Optimal Level Your Optimal Level of Stimulationof Stimulation

Pages 213-219Pages 213-219

ManagingManagingYour TimeYour Time

Goal settingGoal setting

Assessing your time useAssessing your time use Self-CareSelf-Care School timeSchool time Work timeWork time Commuting timeCommuting time Before and after timeBefore and after time Play timePlay time Sleep timeSleep time

Time Management: A Time Management: A Matter of PriorityMatter of Priority

The ACT Technique:The ACT Technique:

AA – activities that – activities that absolutelyabsolutely must be done today or must be done today or suffer immediate, severe suffer immediate, severe consequences.consequences.

C C – activities that – activities that couldcould get get done when A-list tasks are done when A-list tasks are finished.finished.

T T – activities you could – activities you could trytry to to do if all As and Cs get do if all As and Cs get finished.finished.

Finding Time By Finding Time By Becoming More EfficientBecoming More Efficient

Get organized at school/workGet organized at school/work Start with your deskStart with your desk Start a file systemStart a file system Develop a master listDevelop a master list

Protect your timeProtect your time

Get organized at homeGet organized at home

Don’t procrastinateDon’t procrastinateMajor reasons:Major reasons: Fear of failureFear of failure Laziness or apathyLaziness or apathy Need for instant gratificationNeed for instant gratification

Break the procrastination habits:Break the procrastination habits: Don’t overbookDon’t overbook Give yourself more timeGive yourself more time Insure privacy & limit interruptionsInsure privacy & limit interruptions Complete more difficult tasks firstComplete more difficult tasks first Reward yourselfReward yourself

Additional Additional StrategiesStrategies

(as discussed in class)(as discussed in class)•Physical FitnessPhysical Fitness

•Physical ActivityPhysical Activity–Surgeon’s General's Surgeon’s General's Report on Physical Report on Physical Activity and HealthActivity and Health

•NutritionNutrition–Food PyramidFood Pyramid–Reduce sugarReduce sugar–Avoid caffeine and Avoid caffeine and alcoholalcohol

Sleep Sleep DeprivationDeprivation

If your brain needs an If your brain needs an alarm clock to wake alarm clock to wake

up,up,it still needs more sleepit still needs more sleep

•Rapid Eye Movement Rapid Eye Movement (REM)- where (REM)- where dreaming occursdreaming occurs

•Non-rapid Eye Non-rapid Eye Movement-Movement-deep sleepdeep sleep

Getting HelpGetting Help

•Apply techniques Apply techniques from this classfrom this class

•Self-help booksSelf-help books•Peer counselingPeer counseling•Support groupSupport group•PsychotherapyPsychotherapy

Documents

Stress Management and Relaxation. What Is Stress?