WHAT IS STRESS? Stress is the body s reaction to a stimulus. What may be stressful for one individual, may not be the same for another.

Transcription

1 STRESS MANAGEMENT

2 OVERVIEW What is Stress? Understanding the Stress Response Eustress vs Distress Why Do Some People Stress, and Others Do Not? Shorter Term Effects of Stress Long Term Effects of Stress How to Manage Stress

3 WHAT IS STRESS? Stress is the body s reaction to a stimulus. Real Stress Perceived Stress What may be stressful for one individual, may not be the same for another.

4 UNDERSTANDING THE STRESS RESPONSE The central nervous system is made up of two parts: Central Nervous System (Brain and spinal cord) Somatic Nervous System (Voluntary actions) Autonomic Nervous System (Involuntary actions) Autonomic Nervous system is made up of two parts: Parasympathetic Nervous System Sympathetic Nervous System Hormones Cortisol Adrenaline / Epinephrine

5 UNDERSTANDING THE STRESS RESPONSE (CONTINUED)

6 UNDERSTANDING THE STRESS RESPONSE (CONTINUED) Short Term Stress As pictured in previous slide. Examples: Cat attacking you, someone breaking into your home, a scary movie. Long Term Stress If the immediate stress does not go away after 2 minutes, there is an increased risk for long term side effects.

7 EUSTRESS AND DISTRESS There is some stress that is healthy, and some that is unhealthy. Healthy stress (Eustress) Stress helping you work towards a goal. Physical: Exercise (Stretching, Cardio, Strength, etc.) Unhealthy Stress (Distress): Stress that is unwanted, or causes anxiety or concern. Long term can lead to mental or physical problems. Having your well-being threatened (job loss, divorce), being physically attacked, Physical: Injuries (Torn muscle, broken bone) Trauma from a car accident, etc. Behavioral Distress (Procrastination, Over planning, Perfectionism, etc.)

8 WHY DO SOME PEOPLE STRESS, AND OTHERS DO NOT? Some individuals are physiologically more sensitive than others. Temperament Type A or Type B Personalities. Access to resources Physical and Emotional Support Knowledge/Experience Money Courage

9 SHORTER TERM EFFECTS OF STRESS Loss of Appetite/Increased Eating Increasing Frequency of Sickness Tense muscles/aches/pains Headaches Low Energy Decreased sexual drive Chest pain/increased heart rate/increased blood pressure Easily agitated Avoidance (work, social outings or other responsibilities) Depression Inability to Focus Increased use of drugs or alcohol Nervous behaviors (fidgeting, nail biting, pacing)

10 LONGER TERM EFFECTS OF STRESS Mental health problems such as depression, anxiety or personality disorders Cardiovascular disease including heart disease, abnormal heart rhythms, heart attacks and stroke Obesity and eating disorders Menstrual problems/ Fertility problems Sexual dysfunction such as impotence Skin and hair problems such as acne, psoriasis, eczema or permanent hair loss Gastrointestinal problems such as gastritis, ulcerative colitis and irritable bowel syndrome.

11 PRACTICAL TIPS FOR MANAGING STRESS Exercise Variety is key minutes of light activity, preferably outside. (Beyond 60 minutes will cause a decrease in glycogen stores unless fueling throughout.) HIIT Training for 30 minutes. (10 minute warm-up, 10 x 30 seconds hard, 30 second rest. 10 minute cool down) Healthy relationship with food. Keep food journals to keep track of how you are nourishing your body Do things that calm you, relax you or that you enjoy.

12 PRACTICAL TIPS CONTINUED Healthy Relationship with yourself, and others. Stress Management doesn t happen overnight, so be patient with yourself. Be open-minded toward others. If someone causing you stress, either try removing yourself from the situation or if able, try to re-evaluate before leaving. Sleep 8 hours every night. Sleep allows our body to rest and digest and reduces our cortisol levels. Tips for getting a better sleep Practice progressive relaxation before bed No screens 30 minutes before sleep White noise/nature sounds Sleep in a room with very little light

13 PRACTICAL TIPS CONTINUED Drink less caffeine. Learn how to say no. Meditation / Progressive Relaxation Follow guided meditations Practice 5-10 minutes of quiet time every day. Practice Progressive Relaxation 1-2 times every day.

14 Things will not change, if you do not change them. Stress is not what happens to us. It is our response to what happens. And response is something we can choose. Maureen Killoran The definition of insanity is doing something over and over, and expecting a different result. Albert Einstein 5 Minute Meditation

15 REFERENCES