Stress and Wellness Management

I saw a woman in the aisle of a grocery store pushing a cart, which held a screaming toddler. In a very calm, quiet voice she was saying, “Don’t scream, Jessica. Don’t yell Jessica. Be calm.” I had to admire the way she handled the stress of that moment. I went over to her and told her how wonderfully I thought she dealt with her baby. She replied, . …“I am Jessica.”

-Rabbi Bernard Cohen

Stress and Wellness Management

• Stress: The mind and body’s response to a perceived threat or challenge.– Note that stress is not a thing rather than a reaction to a

thing (stressor)

• Stressor: The event or perception that causes the mind/body to elicit a stress response.

Distress

• Note the relationship between distress and disease. (dis-ease)

• Distress or more commonly called “stress” can initiate the stress response sometimes called the “flight/fight response.

• Mobilizes the body to fight for its life. It’s a self-preservation adaptation.

Stress Response/Fast Response

• When a threat is perceived the fight/flight response takes place.

• Energy is instantly mobilized and several hormones released. Their common name is adrenaline.

• Blood pressure, breathing rate and heart rate go up, digestion and other bodily functions are suppressed to allow all available energy to save your life.

Stress Response/Slow response

• After the adrenaline is released a second hormone is manufactured in the body called cortisol.

• Cortisol’s job is to release additional stores of energy that replace the energy used up to fight or run away.

• Cortisol has several drawbacks if distress is chronic and constant (more on this later.)

Not all Stress is Bad

• Stress can be motivational!• Eustress: From the word

Euphoria• Pleasant and Curative Stress• Comes from elation and

perceived events that are exciting

• Can give us the “Rush”• Competitive edge

Most of today’s stressors are not life threatening, yet their

cumulative effect can be.

• Consider the typical things that “stress” you out today.

• Examples?• Not all people perceive all of these as stressful. • How many of the stressors we listed are

actually benefited by the stress response?– Many of these stressors are classified as chronic

psychological stress.

Chronic Psychological & Societal Stress

Chronic Societal Stress

• This is the stress that can cause dis-ease.• This is the stress associated with emotional outbursts,

frustration, fatigue and illness. This stress can also lead people to self-medicate with drugs and alcohol.

• Elevated cortisol levels result in:– Suppressed immune function– Suppressed digestion (ulcers)– Shuts down growth and repair

• Both mental and physical

– Over time can cause weight gain

Why don’t Zebras Get Ulcers?

Why don’t Zebras Get Ulcers?

• Their stress is not psychological.– They don’t worry about their job

responsibilities, blind dates, ozone depletion, global warming, taxes or living on a fixed income.

• Their stress response does what it evolved to do.

• Hormones cycle quickly and return to base level.

So why don’t some people seem stressed?

• Remember stress is the mind and body’s reaction to a perceived threat or challenge.

• Past experiences and genetics may determine our perception of threats & challenges and brain chemistry.

• Relative health, age, social situation and fatigue can change our perceptions of what is stressful.

• Some people manage their stress in healthy ways.

So what’s a stressed person to do?

• Stress/Wellness Management– A lifestyle priority

– A plan that works for you.• You have a variety of options• These options give you a sense

of control-There is hope.

The Relaxation Response

The Relaxation Response

• Dr. Herbert Benson/ Harvard Cardiologist founder of the Benson/Henry institute for mind and body.

• Western Medicine meets eastern philosophy.

• 1975 he describes the relaxation response

• Meditation elicits a strong mind/body experience.

• Long term benefits

What does Meditation do?

• The relaxation response: Lowers heart, respiration rate and B.P.

• Increases feel-good chemicals in the brain

• Helps to cycle cortisol• Brings on feelings of wellbeing

– After 4-5 weeks of regular meditation the person’s response to chronic stress is greatly suppressed.

– Acts like a alpha/beta blocking drug for the heart.

The Relaxation Response

• Do this first thing in the morning.• Sit in a comfortable chair in a quiet environment• Close your eyes and relax your body.• Focus on a word/phrase/thought that keeps you in

the moment. Examples: calm, relax, smooth, warm, peace.

• You may use a relaxation cd to aid you. There are many types.

• Do this everyday for 15-20 minutes or two 10 minute sessions.

Other Wellness/Stress management techniques

• Diet & Exercise

• Sleep

• Vacations/planned fun.

• Hobbies/avocations

What does exercise do?

• Ever feel really good after a good workout?

• Endorphin release• Dopamine production• Balances cortisol • Energizes the body and

mind

Study of College Students

• Meditation reduced binge drinking 30%

• Exercise reduced binge drinking 30%

• Both meditation and exercise reduced binge drinking in students by up to 60%

• Why?• Students claimed they didn’t feel

“the need”

Sleep, you can’t live without it.

• Rat study/teamsters study.• Sleep cycle requires long

sessions of uninterrupted sleep to get maximum REM.

• Average adult needs approx. 8 full hours of sleep to feel fully refreshed.

What does sleep do for us?• Balances stress hormones/cortisol.• Scrubs receptors in our brain.• Replenishes ATP to all cells • Allow neurons to grow & consolidate

memories• Allows body to remove and repair

damage from the toxic effects of free radicals in the environment.

• Increases physical, mental and emotional performances during periods of wakefulness.

Prioritize

• Guilt is a wasted emotion.• You are so important to many

people but you are also important to yourself.

• You can’t help others when you are sick.

• Are 19 hours of stressful wakefulness better than 16 hours of when you are at your best?

• How can you gain control?

Other Techniques for Stress management

• Listening to music.• Volunteering to help others.• Planning then doing a “fun”

event with others. – Vacation, party, concert, play.

• Reading, sleeping, dancing and more!

• Reduce sugar and processed food intake.

Side Effects Associated with Stress Reduction

• Health

• Happiness

• A Feeling of Radiant well-being

• Memories that can last a lifetime