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So what is STRESS anyway?
• StressStress is a mental and physical response of our bodies to change in our lives!
• Neither positivepositive or negativenegative
Stressor:Stressor:
A physical, social or A physical, social or psychological event that psychological event that requires us to adjust!requires us to adjust!
THE NATURE of STRESS
• The non-specific response of the body to any demand made upon it
• External - environment, people,situations,
elements
• Internal mental process (worry, fear, happiness)
• Whether real or perceived or physiological (drugs, chemicals, etc.)
It’s not the years it’s the mileage!Strain:Strain:
• wear and tear our wear and tear our bodies and minds bodies and minds sustain as we sustain as we adjust to a adjust to a stressorstressor
STRESS and DESTRESSSTRESS and DESTRESS• Disturbance of the Disturbance of the
Homeostatic BalanceHomeostatic Balance
• Physiological Physiological Equilibrium of the Equilibrium of the bodybody
A Non-Specific ResponseA Non-Specific Response
• All stressors are All stressors are processed the same processed the same way physiologically way physiologically by our bodiesby our bodies
• Fight or Flight Fight or Flight ResponseResponse
THE ROLE of PERCEPTIONTHE ROLE of PERCEPTION• How stress is perceived effects the
intensity of the response
• Physical - nutrition, strength, nutrition, strength, endurance, immune system……,endurance, immune system……,
• Social - people, rejection, - people, rejection, loneliness, arguments……,loneliness, arguments……,
• Intellectual - - burnout, burnout, overload,frustration, sense of selfoverload,frustration, sense of self
• Spiritual - lack of meaning, moral - lack of meaning, moral conflicts, guiltconflicts, guilt
Stress Response• Stress can be positive or Stress can be positive or
negativenegative• Physiological outcome the Physiological outcome the
samesame
• Heart RateHeart Rate• Blood PressureBlood Pressure• Breathing RateBreathing Rate• Perspiration ratePerspiration rate
Freedom from Stress is DeathFreedom from Stress is Death
• We need to make the DISTICTION between the
STRESSOR and STRESS Response
++ ++ ==
THE JOY of STRESSTHE JOY of STRESS
• Hanson (1986)
…… optimal stress loads optimal stress loads result in longevity andresult in longevity and
Peak PerformancesPeak Performances
• Activity vs. inactivityActivity vs. inactivity• Intellectual Health vs. Intellectual Health vs.
Mindless ActivitiesMindless Activities• Challenges vs. Boredom Challenges vs. Boredom
Phase #1Phase #1 The ALARMThe ALARM
• ““Acute stress response” Physiological Signs Acute stress response” Physiological Signs and Symptomsand Symptoms
• Adrenal GlandsAdrenal Glands
• muscles / heart / circulation / respiratory rate / muscles / heart / circulation / respiratory rate / nervous systemnervous system
Fight or Flight - involuntary response toFight or Flight - involuntary response to
actual danger or perceived dangeractual danger or perceived danger
Phase #2 - ResistancePhase #2 - Resistance
• Physical symptoms Physical symptoms disappeardisappear
• Repeated and resistance Repeated and resistance increases above baselineincreases above baseline
• Adaptation - homeostasis Adaptation - homeostasis reduced time to recoveryreduced time to recovery
Phase #3 -Repeated or Phase #3 -Repeated or Sustained StressSustained Stress
• ExhaustionExhaustion results if results if insufficient recovery time insufficient recovery time is availableis available
• Fatigue of the bodyFatigue of the body• Muscles, cognitiveMuscles, cognitive• Function,organs,Function,organs,• Immune systemImmune system
Alarm Stage……brain perceives stressor brain perceives stressor (real or imaginary) as threat, Cerebral Cortex (evaluates (real or imaginary) as threat, Cerebral Cortex (evaluates situation)…………consciously or unconsciouslysituation)…………consciously or unconsciously…...…...
• Autonomic Nervous System(ANS)
• Sympathetic Nervous Sympathetic Nervous SystemSystem
• fight or flight - released several stress hormones
• physiological reactionphysiological reaction• Parasympathetic Nervous Parasympathetic Nervous
System - return to System - return to homeostasishomeostasis
Stress and Homeostasis: A Balance
• Sympathetic and Sympathetic and parasympatheticparasympathetic
• Nervous SystemNervous System• Balance out day to dayBalance out day to day• Unless prolonged stressUnless prolonged stress• then body suffers from then body suffers from
the excessive stressthe excessive stress• Burnout, chronic fatigue Burnout, chronic fatigue
and illness………..and illness………..
The HypothalamusThe Hypothalamus
• Control centre- directs stress Control centre- directs stress response - SNSresponse - SNS
• stimulates adrenal glands - stimulates adrenal glands - epinephrine (adrenaline) epinephrine (adrenaline) heightened F or F responseheightened F or F response
• triggers PITUITARY gland - triggers PITUITARY gland - releasing adrenocorticoticotrophic releasing adrenocorticoticotrophic hormone (ACTH) - triggers release hormone (ACTH) - triggers release of Cortisol - releasing stored energyof Cortisol - releasing stored energy
• endorphins released within brainendorphins released within brain
decreases pain caused by stressorsdecreases pain caused by stressors
The Mind Body Connection: Physiological Responses
• Some Physical and EmotionalSome Physical and Emotional Interactions - BREAK-us down Interactions - BREAK-us down over timeover time
• All Body systems are targets (long All Body systems are targets (long term exposure)term exposure)
• Highly Stressed Individuals - Highly Stressed Individuals - cardiovascular disease, cardiovascular disease, hypertension, frequent colds/viruseshypertension, frequent colds/viruses
• This is why we are concerned …This is why we are concerned …STRESSSTRESS
Psychoneuroimmunology (PNI)
………….. The relationship between .. The relationship between stress and the immune systemstress and the immune system
STRESS
levels of adrenal hormones
White Blood Cells - “natural killer T cell”
T cells chance of illness
many factors are involved …… many factors are involved …… more research is more research is required………!required………!
Adaptation Energy Stores
Mental/physicalMental/physical
foundations to cope with stressfoundations to cope with stress
Two Levels:Two Levels:
• DeepDeep - heredity/ present in each cell
• SuperficiaSuperficial- surrounds deep stores / first defense and renewable
• when deep stores are gone organism dies!
Must Replenish Adaptation Stores
• ExerciseExercise• RelaxationRelaxation• Stress ManagementStress Management• Time ManagementTime Management• HealthHealth• NutritionNutrition• Emotional HealthEmotional Health
• …….you get the idea !!!!!!!.you get the idea !!!!!!!
CNS PATHWAYS and STRESSInvoluntaryInvoluntary • Sympathetic NS pathway • adrenal glands• very fast • increased response / performance
Conscious VoluntaryConscious Voluntary• Cerebral cortex• perception of danger• emotional influence• pituitary gland stimulates adrenal
glands
Psychosocial Sources of Stress……...Psychosocial Sources of Stress……...ChangeChange
• The greater the changechange the
greater the stress!
HasslesHassles• petty annoyances, irritations petty annoyances, irritations
frustrations………..frustrations………..
PressurePressure• work, school, deadlines, goals……..
Inconsistent Goals and BehavioursInconsistent Goals and Behaviours• conflict between goals and behaviours
Continued Psychosocial Stressors
ConflictConflict• most common / job, friends, family etcmost common / job, friends, family etc
OverloadOverload• excessive, time pressure, responsibility, excessive, time pressure, responsibility,
lack of support, expectationslack of support, expectations
BurnoutBurnout• physical and mental exhaustion -caused by physical and mental exhaustion -caused by
overloadoverload
Other forms of PsychosocialOther forms of Psychosocial StressStress• injustice, racism, gender, lifestyleinjustice, racism, gender, lifestyle,
unemployment…………..
Psychosomatic Disease• Emotional / psychosomatic originsEmotional / psychosomatic origins• Psychogenic (emotional stress)Psychogenic (emotional stress)• structural & functional disorders structural & functional disorders
such as headaches, ulcers, asthmasuch as headaches, ulcers, asthma• Somatogenic Psychosomatic Somatogenic Psychosomatic
DisordersDisorders• when the body’s resistance is when the body’s resistance is
loweredlowered• CHD, backache, blood pressureCHD, backache, blood pressure• A wide variety of disorders can be A wide variety of disorders can be
attributed to perception of stressattributed to perception of stress
Stress Related Disorders and/orDeath• Cancer
• Intellectual Dysfunction
• Heart Disease• Colds• Flu• stress fractures• Burn out• psychosocial disorders
Personality TypeType A - stress pronestress prone
• aggressive /hostile attitudes & behavioraggressive /hostile attitudes & behavior
Type B - stress resistantstress resistant
• relaxed, easy-goingrelaxed, easy-going
Hardy Personality - stress resistant personalitystress resistant personality
commitment, control and challengecommitment, control and challenge
Anxious-Reactive PersonalityAnxious-Reactive Personality - hypersensitivity - hypersensitivity
to stressors to stressors
• anticipate the worse - initiate stress perceptionanticipate the worse - initiate stress perception
STRESS MANAGEMENT• Negative Stress = DistressNegative Stress = Distress
Positive Stress = EustressPositive Stress = EustressStress ManagementStress ManagementIdentify the stressors, symptoms Identify the stressors, symptoms and triggersand triggers
• Awareness - Awareness - Psychological Psychological Considerations in stress Considerations in stress managementmanagement
• PerceptionPerception
• Perception, Memory, Perception, Memory, Appraisal Process, Emotion, Appraisal Process, Emotion, PersonalityPersonality
Coping Styles VaryCoping Styles Vary• Passive vs.. ActivePassive vs.. Active
• Denial vs.Denial vs.
Thinking/problem Thinking/problem
solvingsolving
• Reflective vs. ImpulsiveReflective vs. Impulsive
• Proactive steps to Proactive steps to dealing with the stressordealing with the stressor
• admitting there is a admitting there is a problem & developing a problem & developing a solution to resolve the solution to resolve the situationsituation
• evaluating how you evaluating how you responded to a stressful responded to a stressful situationsituation
• actions / consequencesactions / consequences
Checklist for Coping with Stress
ID source of stressID source of stress physical responsesphysical responses Evaluate realistically / Evaluate realistically /
avoid or modifyavoid or modify Select appropriate coping Select appropriate coping
mechanismsmechanisms Develop positive attitudesDevelop positive attitudes Improve resistance to stressImprove resistance to stress Cultivate positive lifestyle Cultivate positive lifestyle
habitshabits
COPING COPING BEHAVIOURSBEHAVIOURSthe good, the bad and the uglythe good, the bad and the ugly
• APPROPRIATE• physical activityphysical activity
• relaxationrelaxation
• seeking supportseeking support
• time managementtime management
• reflectionreflection
• positive avoidancepositive avoidance
• professional helpprofessional help
• stress management programsstress management programs
• positive self talkpositive self talk
• INAPPROPRIATE• drugsdrugs
• alcoholalcohol
• foodfood
• smokingsmoking
• physical/verbal abusephysical/verbal abuse
• negative ego defense: denial, negative ego defense: denial, ignoring, suppressing, ignoring, suppressing, rationalization, lashing outrationalization, lashing out
• self bashingself bashing
Essential KeysEssential Keys
• Daily routinesDaily routines• Time ManagementTime Management• RelaxationRelaxation• Goal Determination, Goal Determination,
identification of identification of barriers to goalsbarriers to goals
• setting prioritiessetting priorities• learn to say ‘NO’learn to say ‘NO’• DelegateDelegate
• Break large tasks into Break large tasks into smaller componentssmaller components
• Your human - can’t do Your human - can’t do everythingeverything
• Develop hobbies and Develop hobbies and skillsskills
• Do something new Do something new and differentand different
• Develop support Develop support mechanismsmechanisms
Stress and Exercise
Reduction of acute & chronicReduction of acute & chronic
muscle tensionmuscle tension
• fight or flight mechanism reduces intense muscle tension
• Hormone UtilizationHormone Utilization
• Hypothalamus Controls/Regulates all hormones
• Adrenal medulla epinephrine & norepinephrine Physical Endurance
• Cardiovascular / Muscular Cardiovascular / Muscular
body improves resistance to stress reactions
Endorphins, Norepinephrine,Serotonin and Dopamine
• Naturally occurring chemicals• Sense of euphoria / wellbeing• natural pain blockers• Neurotransmitters located in the brain and
other regions of the body• antidepressants - increase energy and lift
mood• low levels of serotonin and dopamine
associated with depression• all released with sustained exercise
RELAXATIONOPPOSITE of STRESS RESPONSEOPPOSITE of STRESS RESPONSE
• MEDITATION
• IMAGERY
• BIOFEEDBACK
• YOGA
• Tai Chi Chuan
• Hobbies and Distractions
Benefits from Relaxation Training• EnjoyableEnjoyable• decreases stress symptoms - decreases stress symptoms -
headache, nausea, and diarrheaheadache, nausea, and diarrhea• increase levels of physical activityincrease levels of physical activity• ability to handle problems ability to handle problems • improve efficiency and improve efficiency and
performanceperformance• insomnia, depression, pain, drug insomnia, depression, pain, drug
abuse, fear, phobias and abuse, fear, phobias and backachebackache
• lower blood pressurelower blood pressure• increase resistance to stress, help increase resistance to stress, help
prevent overreactions to stress.prevent overreactions to stress.
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