STRESS MANAGEMENTKristin McCabe

B.S. Exercise ScienceLicensed Massage Therapist

Today’s Objectives

Know the definition of stress Identify types and symptoms of stress Learn stress management techniques

What is Stress?

The definition of stress is "the non-specific response of the body to any demand for change“- Hans Seyle

• There is good stress and bad stress or ‘distress’ There are 3 different types:

-acute stress-episodic acute stress -chronic stress

Each type has its own characteristics, symptoms, duration, and treatment approaches.

Acute Stress

This is the most common type of stress Demands and pressures of the recent past

and anticipated demands and pressures of the near future

Can be thrilling/exciting Examples include:

Wedding Celebration (a good stress) First day of school ( a good stress) Car accidents Specific deadlines or academic tests

This stress is highly treatable and manageable

Acute Stress Symptoms

-Anger, irritability, anxiety, or depression- Tension headache, back pain, jaw pain- Heartburn, acid stomach, flatulence, diarrhea, constipation, and irritable bowel syndrome-Elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain

Episodic Acute Stress

Characteristics They're always in a rush, but always late They take on too much Type A personalities Pessimistic ‘Worry Warts’ Excessive competitive drive Aggressiveness Impatience

Episodic Acute Stress Symptoms

Persistent tension headaches Migraines Hypertension Chest pain Heart disease

Treatment- intervention on a number of levels, generally requiring many months of professional help

Chronic Stress

Grinding stress that wears people away day after day, year after year

Destroys bodies, minds and lives A person with chronic stress never sees

a way out of a miserable situation Result of insistent demands and

pressures for seemingly endless periods of time

Chronic Stress

• Examples of chronic stress situations: Stuck in an unhappy marriage Despise current job Experiencing Poverty On-going family dysfunction

Chronic stress is difficult to treat and may require extended medical as well as behavioral treatment and stress management

Self Care- Stretches

See handout

Self Care- Massage Therapy

Benefits of Massage: Reduces stress and muscle tension Lowers blood pressure Improves circulation Boosts the immune system Increases joint range of motion Pain management Much, much more!

-Can be received through chair massage or table massage

-There are many types of massage to choose from

Self Care- Exercise

Benefits of exercise are very similar to massage therapy benefits

Do what you enjoy! Set goals and reward yourself for those

goals Start with 10 minutes and work up Minimum requirements-

Moderate cardio 3 days a week for 30 minutes

Strength training 2 days a week ; 8-12 reps; 8-10 exercises

Self Care- Breathing/Meditation

See handout

Conclusion

Stress is inevitable There are 3 types of stress- acute,

episodic acute and chronic Stress can have many harmful affects on

the body Learn to deal with stress in healthy ways

through stretching, massage therapy, exercise and/or breathing/meditation techniques

Questions?

Resources

"Stress, Definition of Stress, Stressor, What is Stress?, Eustress?." The American Institute of Stress. The American Institute of Stress, n.d. Web. 7 Apr 2011. <http://www.stress.org/topic-definition-stress.htm>.

"Stress: The different kinds of stress." American Psychological Association. American Psychological Association, n.d. Web. 7 Apr 2011. <http://www.apa.org>.