12 - stress and health

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Stress & HealthStress & Health

Stress Management

& Relaxation


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& Relaxation

Concepts of Fitness and Wellness 5eConcepts of Fitness and Wellness 5e22

Stress FactsStress Facts

The American Academy of FamilyThe American Academy of Family

Physicians estimates that 60% ofPhysicians estimates that 60% of

the problems brought to physiciansthe problems brought to physiciansin the U.S. are stress related. Manyin the U.S. are stress related. Many

are the result of stress; others areare the result of stress; others are

made worse or last longer becausemade worse or last longer because

of it.of it.


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Health Problems withHealth Problems with

Excessive StressExcessive Stress

CHD and strokeCHD and stroke

Gastrointestinal problems suchGastrointestinal problems suchas ulcersas ulcers

Impaired immune systemImpaired immune system

InsomniaInsomnia


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How Stress Promotes IllnessHow Stress Promotes Illness

Direct effectDirect effect Raises blood pressureRaises blood pressure

Impairs immune systemImpairs immune system

Indirect effectIndirect effect Less positive behaviorsLess positive behaviors

(exercise, healthy diet, lack of sleep)(exercise, healthy diet, lack of sleep) More negative behaviorsMore negative behaviors

(drinking, smoking, unhealthy diet)(drinking, smoking, unhealthy diet)


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Historical PerspectivesHistorical Perspectives

on the Nature of Stresson the Nature of Stress

Walter CannonWalter Cannon Fight or Flight syndromeFight or Flight syndrome

Non-specific stress responseNon-specific stress response

Hans SelyeHans Selye

General Adaptation SyndromeGeneral Adaptation SyndromeAlarmAlarm

ResistanceResistance

ExhaustionExhaustion


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The Stress Target ZoneThe Stress Target Zone

EUSTRESSEUSTRESS(The optimal amount of stress)(The optimal amount of stress)

BURNBURN

OUTOUT

(Distress)(Distress)

RUSTRUST

OUTOUT(Boredom)(Boredom)


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Contemporary ViewsContemporary Views

of the Nature of Stressof the Nature of Stress

StressorStressor StressStress

AppraisalAppraisal

OutcomeOutcome

CopingCoping

The Process of StressThe Process of Stress


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Types of StressorsTypes of Stressors

EnvironmentalEnvironmental

PhysiologicalPhysiological EmotionalEmotional

(psycho-social)(psycho-social)


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Characteristics ofCharacteristics of

Stressful EventsStressful Events

NegativeNegative

UncontrollableUncontrollable AmbiguousAmbiguous


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StressorStressor

High StressHigh Stress

Low StressLow Stress

StressStressAppraisalAppraisal

See stressorSee stressoras a challengeas a challenge

See stressorSee stressoras a threatas a threat

Appraisal of StressorsAppraisal of Stressors


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HardinessHardiness

CommitmentCommitment

ControlControl

ChallengeChallenge

Individuals high in Hardiness have

fewer stress related problems due tothe way they perceive stress and the

coping mechanisms they use

(approach coping instead of

avoidance coping).


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Responses to StressResponses to Stress

PhysiologicalPhysiological

CognitiveCognitive EmotionalEmotional

BehavioralBehavioral


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Preventing Excessive StressPreventing Excessive Stress

Be physically activeBe physically active Get sufficient sleepGet sufficient sleep Build strong social supportBuild strong social support

systemsystem

Allow time for recreationAllow time for recreation Engage in effective timeEngage in effective timemanagementmanagement (see next slide)(see next slide)

St fSt f


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Steps forSteps for

Time ManagementTime Management

Step 1 Establish prioritiesStep 1 Establish priorities

Step 2 Monitor current time useStep 2 Monitor current time use Step 3 Analyze time useStep 3 Analyze time use

Step 4 Make a scheduleStep 4 Make a schedule


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Physical ActivityPhysical Activity

Provides a breakProvides a break

from realityfrom reality

(Time Out(Time Out

hypothesis)hypothesis)

Improves moodImproves moodand self-esteemand self-esteem


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on Stress Reductionon Stress Reduction

DistractionDistraction

EndorphinEndorphin ThermogenicThermogenic

Self-esteemSelf-esteem


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Types of Social SupportTypes of Social Support

InformationalInformational

MaterialMaterial EmotionalEmotional


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Coping with StressCoping with Stress

OutcomeOutcomeStressStress

Use Problem-focusedUse Problem-focused

Coping StrategiesCoping Strategies

StressorStressor

within yourwithin your

controlcontrol

StressorStressor

out of yourout of your

controlcontrol

Use Emotion-focusedUse Emotion-focused

Coping StrategiesCoping Strategies

The choice ofThe choice of

coping strategycoping strategy

depends on thedepends on the

nature of thenature of the

stressorstressor


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Types of Coping StrategiesTypes of Coping Strategies

ProblemProblem-focused-focused Problem SolvingProblem Solving

AssertivenessAssertiveness SeekingSeeking activeactive

social supportsocial support

AvoidantAvoidant IgnoringIgnoring

EscapingEscaping

EmotionEmotion-focused-focused PrayingPraying

RelaxingRelaxing

ExercisingExercising

SeekingSeeking passivepassive socialsocial

supportsupport

Appraisal-focusedAppraisal-focused Cognitive restructuringCognitive restructuring

Knowledge/skillsKnowledge/skills

Oth StOth St


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Other StressOther Stress

Reduction TechniquesReduction Techniques

Quick "time out"Quick "time out" Jacobson's progressiveJacobson's progressive

relaxationrelaxation Autogenic trainingAutogenic training

BiofeedbackBiofeedback

Meditation / imageryMeditation / imagery ExerciseExercise

Each techniqueEach technique

will be brieflywill be briefly

discusseddiscussed

separately inseparately in

subsequent slides.subsequent slides.


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Quick "Time Out"Quick "Time Out"

Deep breathingDeep breathing

Take mind off of problemsTake mind off of problems

J b ' P i


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Jacobson's ProgressiveJacobson's Progressive

Relaxation TechniqueRelaxation Technique

Involves alternate contractionInvolves alternate contraction

and relaxation of musclesand relaxation of muscles

Teaches person to identifyTeaches person to identify

stress-related tension in the bodystress-related tension in the body


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Autogenic Relaxation TrainingAutogenic Relaxation Training

Combines deep rhythmicCombines deep rhythmic

breathing with soothing imagerybreathing with soothing imagery

Feelings of heaviness andFeelings of heaviness and

warmth facilitate processwarmth facilitate process


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BiofeedbackBiofeedback

Utilizes machines that monitorUtilizes machines that monitor

physiological responsesphysiological responses

Useful for decreasing tensionUseful for decreasing tension

headaches, asthma attacks,headaches, asthma attacks,

hypertension and phobias.hypertension and phobias.


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Meditation / ImageryMeditation / Imagery

Relies on deep breathingRelies on deep breathing

Facilitated by images ofFacilitated by images ofpeace and relaxationpeace and relaxation


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SummarySummary

Stress is a naturalStress is a natural

part of life but withpart of life but with

appropriate stressappropriate stressmanagementmanagement

techniques you cantechniques you can

learn to manage itlearn to manage itmore effectively.more effectively.


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You may not be able toYou may not be able to

smooth out the surf,smooth out the surf,

but you can learn to ridebut you can learn to ride

the waves!the waves!

12 - stress and health

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