stress management
DESCRIPTION
Stressed out? This workshop will address strategies for dealing with stress, including relaxation and breathing techniques. Hopefully, you’ll leave feeling relaxed and refreshed. Presenters: Cristin Stokes & Neal Andrews from MUS Wellness.TRANSCRIPT
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Stress ManagementMUS WELLNESS
CRISTIN STOKES & NEAL ANDREWS
2Objectives
Stress definedHow stress affects our bodies and mindsStrategies with how to deal with stress
3Wellness Model
Mental
Spiritual
Emotional
Physical
Chronic Stress compromises all of these areas!
4A Stressful Question: During the past work week, due to busyness or stress, I
have: Lost at least an hour of sleep Skipped a workout Skipped a meal Made a poor nutritional choice Missed a social outing Neglected a loved one
52013 Wellness Survey: What do you consider your biggest health concern(s) at this time?
Weight Con-trol
Stress Physical Fitness
Quality of Life
Anxiety Depression CVD/Cancer0
5
10
15
20
25
30
35
40
45 42.45
37.98 37.64
21.94
14.22 13.81
6.7
2013 Data, n=1477
2013 Data, n=1477
6Understanding Stress What is Stress?
Traditionally a noun, today also a verb.
Psychological state of stress
Physiological response to stress
Stress, by definition, is something that threatens the body’s state of equilibrium or homeostasis
Eustress and Distress Eustress is “positive stress”, stress that the body and mind
need to perform
Distress is negative stress
“I’m so stressed!”
7The Stress Response Fight or Flight!
Acute effects from stressful stimulus Release of adrenaline and other hormones
Heart Rate (HR), Blood Pressure (BP), Blood sugar, Ventilation, and resting muscle tension increase
Blood directed away from extremities and GI tract
Pupils dilate
Hearing is more acute
Sweat
READY FOR ACTION!!!
Agile, Mobile, Hostile!
8The Stress Response Chronic: effects of stress response remaining on constantly
Increase in glucocorticoids (stress hormones)
Impairs digestion, immune response, tissue repair and maintenance
Sex drive
Effects nearly every system in the body!
Psychosomatic symptoms
Muscular tension, hypertension, headaches, back/neck pain, indigestion, insomnia
Chronic disease risk increases
Premature aging
Can damage brain structures tied to memory
Clinical Anxiety Disorder affects 40 million Americans, making it the most common psychiatric disorder.
9The Stress Response Conditions linked to Chronic
Stress Hypertension
Elevated Blood Sugar
High Cholesterol
Increased frequency of heart attack and stroke
Heart Arrhythmias
Decreased Mental Acuity
Headaches
Pain
Irritable Bowel Syndrome
Depression
Fatigue
Sleep Disruption
Heartburn
Weight fluctuation
Poor Performance
Aging
10The Stress Response Chronic Stress and the Human Being
Brain gets locked into same pattern
“Marked by pessimism, fear, and retreat” –Ratay, Spark
“The mind is so powerful that we can set off the [stress] response just by imagining ourselves in a threatening situation.”
The End of Stress as we Know it, Bruce McEwen, Rockefeller University Neuroscientist
Humans are unique in this way—we are the only animal that can think ourselves into a frenzy, without an actual stress stimulus.
“…you lose the capacity to compare the situation to other memories or to recall that you can grab a jump rope and immediately relieve the stress or that you have friends to talk to or that it’s not the end of the world. Positive and realistic thoughts become less accessible, and eventually brain chemistry can shift toward anxiety or depression.”
Ratay, Spark
11Key Stressors Drastic Changes
Loss of Control
Loss
Positive Life events cause stress too! Marriage, birth of child, etc.
Work
Minor Stressors Accumulation
Holmes and Rahe Stress Scale1. Death of a spouse2. Divorce3. Marital Separation4. Imprisonment5. Death of close family
member6. Personal injury or illness7. Marriage8. Dismissal from Work9. Marital reconciliation10.Change in health of family
member11.Pregnancy42. Christmas
Don’t Sweat the Small Stuff!
12Quarterbacking Game Manager, or All-Pro?
“Change your thoughts and you can change your world.”
Norman Vincent Peale, author of The Power of Positive Thinking
13Stress Hardiness Understanding/Envisioning stressors as opportunities, rather than
threats
The “right” amount of tension is required for optimum performance.
Too much tension—everything has a breaking point.
For our bodies and mind, a degree of stress is necessary for growth. Muscular system
Cardiovascular system
Skeletal system
Central Nervous system as well!
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Yerkes-Dodson Stress Graph
15Stress Hardiness Achieved by:
Feeling in control of life circumstances
Focus on your locus of control—your psychological response to stress
Sense of commitment to homes, families, and work
Good social network
Good self-care
Balance
16Stress Management Techniques
Behavioral Modification Cognitive Restructuring
Changing negative thoughts into
positive or neutral thoughts
Assertiveness Training
Learning to say “no”
using “I” statements, strong posture, eye contact
Mindful Breathing
Progressive Relaxation
Meditation
“Today there is an ever-widening gap between the evolution of our biology and our society. We don’t have to run from lions, but we’re stuck with the instinct…The trick is how you respond. The way you cope with stress can change not only how you feel, but also how it transforms [your] brain.”
John J. Ratay, Spark
17Stress Management Techniques
Sleep 7-8 hours of quality sleep recommended for adults 1/3 of adults do not get recommended amount Sleep deprivation affects ability to:
Handle Stress
Control Mood
Judge Mood of others
Tolerate Pain
18Stress Management Techniques Exercise
“When we exercise in response to stress, we’re doing what human beings have evolved to do over the past several million years.”
John J. Ratay, Spark
Fight or Flight gets us ready to be physical.
A 2002 article in the Journal of Applied Physiology studied physical activity patterns of early man (Paleolithic rhythm)
Found that modern man’s average energy expenditure per unit of body mass is less than 38% of our early ancestors.
Paleolithic man had to walk 5 to 10 miles on average per day, in order to find food to survive.
10,000 Steps!!!
19Stress Management Techniques Stress and Exercise Research in the Literature
2004 Study at Leeds Metropolitan University in England Workers who used company gym were more productive and felt
better able to handle their workloads.
Based on questionnaire, 65% fared better in colleague interaction, time management, and meeting deadlines on days in which they exercised.
Northern Gas Company employees who participate in corporate exercise program took 80% fewer sick days.
20Stress Management Techniques Nutrition
People tend to respond to stress in two ways nutritionally: eat too much or lose appetite
Best strategy: Eat nutritionally dense, balanced foods on a regular basis for stable energy
Reduce added sugars Sugars trigger release of endorphins, but can be followed by
crash in blood glucose
Limit caffeine, alcohol
Stay Hydrated!
21Stress Management Techniques
Social Support
22Stress Management Techniques Other Avenues:
Yoga
Tai Chi
Massage Therapy
Aromatherapy
Pet Therapy
Mental Imagery/Guided Imagery
Time Management (Fall Webinar!)
Planning and Prioritizing
Music
Hobbies
Biofeedback
Autogenic Training
23Counseling Benefit
MUS insured plan members eligible for 4 free counseling sessions per year with an in-network provider
24Life is Difficult “Life is difficult. This is a great truth, one of the greatest
truths. It is a great truth because once we truly see this truth, we transcend it. Once we truly know that life is difficult—once we truly understand and accept it—then life is no longer difficult. Because once it is accepted, the fact that life is difficult no longer matters…
Life is a series of problems. Do we want to moan about them or solve them? Do we want to teach our children to solve them?”
Excerpt from opening page of The Road Less Traveled, M. Scott Peck.
25Be a Hero! We idolize characters in life that weather the storm—that are cool
under pressure. Perhaps because we can all relate to stressful situations, and understand on a deep level that we are built to cope with stress, and not only survive but strive under stressful situations. This is our legacy as human beings.
26Sources
The Relaxation & Stress Reduction Workbook, 6th ed. Davis, Eshelman, & McKay.
Stressaholic, Heidi Hanna. Spark, The Revolutionary New Science of Exercise and
the Brain, John J. Ratey. Managing Stress, Brian Luke Seaward. The Healthiest You, Kelly Traver.
27Online Resources wellness.mus.edu muswell.limeade.com montanamovesandmeals.com [email protected]
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