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Stress Facts
The American Academy of Family Physicians estimates that 60% of the problems brought to physicians in the U.S. are stress related. Many are the result of stress; others are made worse or last longer because of it.
Concepts of Fitness and Wellness 5e
CHD and stroke Gastrointestinal problems such as ulcers Impaired immune system Insomnia
Direct effect
Raises blood pressure Impairs immune system
Indirect effect
Less positive behaviors (exercise, healthy diet, lack of sleep) More negative behaviors (drinking, smoking, unhealthy diet)
Walter Cannon
Fight or Flight syndrome Non-specific stress response
Hans Selye
General Adaptation Syndrome
Alarm Resistance Exhaustion
BURN OUT
(Distress)
EUSTRESS
(The optimal amount of stress)
Coping
Outcome
Types of Stressors
Appraisal of Stressors
High Stress See stressor as a threat Stressor Appraisal See stressor as a challenge Low Stress
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Stress
Hardiness
Individuals high in Hardiness have fewer stress related problems due to the way they perceive stress and the coping mechanisms they use (approach coping instead of avoidance coping).
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Responses to Stress
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Be physically active Get sufficient sleep Build strong social support system Allow time for recreation Engage in effective time management (see next slide)
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Establish priorities Monitor current time use Analyze time use Make a schedule
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Physical Activity
Provides a break from reality (Time Out hypothesis) Improves mood and self-esteem
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Stress
Outcome
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Problem-focused
Problem Solving Assertiveness Seeking active social support
Emotion-focused
Praying Relaxing Exercising Seeking passive social support
Avoidant
Ignoring Escaping
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Appraisal-focused
Cognitive restructuring Knowledge/skills
Concepts of Fitness and Wellness 5e
Quick "time out" Jacobson's progressive relaxation Autogenic training Each technique will be briefly Biofeedback discussed Meditation / imagery separately in subsequent slides. Exercise
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Involves alternate contraction and relaxation of muscles Teaches person to identify stress-related tension in the body
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Combines deep rhythmic breathing with soothing imagery Feelings of heaviness and warmth facilitate process
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Biofeedback
Utilizes machines that monitor physiological responses Useful for decreasing tension headaches, asthma attacks, hypertension and phobias.
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Meditation / Imagery
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Summary
Stress is a natural part of life but with appropriate stress management techniques you can learn to manage it more effectively.
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You may not be able to smooth out the surf, but you can learn to ride the waves!
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