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STRESS

STRESS. What is it?. Psychological and physiological response to events that upset our personal balance in some way. Dr. Williams Roberts (U of Minn.): “Something that puts pressure on your biological or psychic system that makes you feel abnormal”

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STRESS

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  1. STRESS

  2. What is it? • Psychological and physiological response to events that upset our personal balance in some way. • Dr. Williams Roberts (U of Minn.): “Something that puts pressure on your biological or psychic system that makes you feel abnormal” • Dr. David Coppel (U of Wash.): “When demands from the environment are greater than our emotional and psychological resources, what’s left over is stress” • Fight or Flight response • Can be positive or negative

  3. What is it (cont’d)… • Stress is omnipresent and injurious on a wide scale: • 80-90% of all illness is stress related • 100 million Americans suffer from stress related illness • Source: Dr. Kevin Pelletier

  4. Sources of stress? • Very individual • Let’s brainstorm • Top Ten Stressful Life Events • Major life changes • Daily hassles and demands • Internal causes of stress***

  5. **Internal causes of stress: • Pessimistic attitude • Self-criticism • Unrealistic expectations or beliefs • Perfectionism • Low self-esteem • Excessive or unexpressed anger • Lack of assertiveness • Uncertainty or worry

  6. Symptoms of stress • Cognitive • Emotional • Physical • Behavioral

  7. Cognitive Symptoms • Memory problems • Inability to concentrate • Indecisiveness • Poor judgment • Anxious or racing thoughts • Constant worrying • Loss of objectivity • Fearful anticipation

  8. Emotional Symptoms • Moodiness • Agitation • Restlessness • Short temper • Irritability or impatience • Inability to relax • Feeling “on edge” • Feeling overwhelmed • Sense of loneliness and isolation • Depression or general unhappiness

  9. Physical Symptoms • Headaches or backaches • Muscle tension and stiffness • Diarrhea or constipation • Nausea, dizziness • Insomnia • Chest pain, rapid heartbeat • Weight gain or loss • Skin breakouts • Loss of sex drive • Frequent colds

  10. Physical symptoms… • Increased heart rate • Increased blood pressure • Increased blood sugar • Increased cholesterol • Water retention • Muscle tension • Increased clotting • Cortisol release…

  11. Cortisol’s effects: • Cortisol is a stress hormone that is secreted in a “fight or flight” situation. • A small increase in cortisol is OK; it provides an energy burst, improved memory, increased immunity and decreased sensitivity to pain. • However, higher levels or prolonged cortisol release is bad; decreased cognitive function, blood sugar imbalances, loss of muscle and bone density, increased abdominal fat, increased blood pressure and decreased immune function.

  12. Behavioral Symptoms • Eating more or less • Sleeping too much or too little • Isolating yourself from others • Procrastinating, neglecting responsibilities • Using alcohol, cigarettes or drugs to relax • Nervous habits (nail biting, pacing) • Teeth grinding or jaw clenching • Overdoing activities (exercising, shopping) • Overreacting to unexpected problems • Picking fights with others

  13. Managing stress is all about… • Taking charge of : • Your thoughts • Your emotions • Your schedule • Your environment • The way you deal with problems

  14. How to reduce, prevent and cope with stress • Stress management strategies: • Avoid unnecessary stress • Alter the situation • Accept the things you can’t change • Adapt to the stressor

  15. Strategy #1Avoid unnecessary stress • Learn to say “No” • Avoid people who stress you out • Take control of your environment • Avoid hot button topics • Pare down your “to-do” list

  16. Strategy #2:Alter the Situation • Express your feelings instead of bottling them up • Be willing to compromise • Be more assertive • Manage your time better • Create a balanced schedule • Don’t over-commit yourself • Prioritize tasks • Break projects into small tasks • Delegate responsibility

  17. Strategy #3:Accept the things you can’t change • Don’t try to control the uncontrollable • Look for the upside • Share your feelings • Learn to forgive

  18. Strategy #4:Adapt to the stressor • Reframe problems • Look at the big picture • Adjust your standards • Focus on the positive

  19. Stress reduction tips • Make healthy lifestyle choices • Exercise regularly: “The cheapest medicine we have is exercise” - Dr. William Roberts (U of Minn.) • Inexpensive options: walk, jog, bike, hike: 30-60 minutes, 5 days/week. • One study showed that after 6 weeks of regular exercise, participants experienced a 20% increase in energy and 65% decrease in fatigue • Reduce caffeine and sugar • Avoid alcohol, cigarettes and drugs • Get enough sleep: 7-9 hours ideal according to the Center for Disease Control and Prevention • Medical and decreased productivity costs of insomnia are about $100 billion/year! • Eat a healthy diet…

  20. Healthy eating • Eat breakfast • People who eat breakfast tend to have a lower BMI than non-breakfast eaters Choose nutrient dense foods • Green leafy vegetables - Fruits and vegetables • Whole grains - Green tea Avoid • Fast food - Fatty foods • Sugar - Caffeine • Alcohol Drink at least 64 ounces of water daily (more if exercising)!

  21. Stress reduction tips • Nurture yourself • It is a necessity, not a luxury • Take breaks • Set aside relaxation time • Take a vacation • Connect with others • Do something you enjoy everyday • Keep your sense of humor • Get regular massage

  22. Make a stress management plan • Start a stress journal • Write down the situation: what started it? • How did you respond? • How did that make you feel? • Evaluate your coping strategies • what are your triggers? • Can you avoid those triggers? • Try some stress reduction techniques • Express gratitude

  23. Relaxation techniques • Deep breathing • Progressive muscle relaxation • Mindfulness meditation • Guided imagery • Repetitive prayer • Yoga • Tai chi • Massage therapy • Volunteer • Laugh

  24. Relaxation Response • Is NOT: • Laying on the couch • Sleeping • Being lazy IS: • Best done awake • A mentally active process that leaves the body relaxed • Trainable and becomes more profound with practice

  25. Resources • Stress assessment: • www.4therapy.com/consumer/assessment/taketest.php Questionnaires: • www.positivityratio.com • www.authentichappiness.com • Includes links to great resources such as the entire realm of Positive Psychology and the article from Time magazine, “The Science of Happiness” Kathy DeBlasio: Lifestyle Enhancement Director UNC Wellness: 843-2161 kdeblasi@unch.unc.edu

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