Chapter 3

Managing Stress: Toward Prevention and Control

STRESS & STRESS MANAGEMENT

So what is STRESS anyway?

•

Stress

is a mental and physical response of our bodies to change in our lives!

• Neither

positive

or

negative

Stressor:

A physical, social or psychological event that requires us to adjust!

Adjustment:

attempt to cope with the situation!

THE NATURE of STRESS

• The non-specific response of the body to any demand made upon it • External environment, people,situations, elements • Internal mental process (worry, fear, happiness) • Whether real or perceived or physiological (drugs, chemicals, etc.)

It’s not the years it’s the mileage!

Strain:

•

wear and tear our bodies and minds sustain as we adjust to a stressor

STRESS and DESTRESS

•

Disturbance of the Homeostatic Balance

•

Physiological Equilibrium of the body

A Non-Specific Response

•

All stressors are processed the same way physiologically by our bodies

•

Fight or Flight Response

THE ROLE of PERCEPTION

• • • •

How stress is perceived effects the intensity of the response

•

Physical

- nutrition, strength, endurance, immune system……,

Social

- people, rejection, loneliness, arguments……,

Intellectual

burnout, overload,frustration, sense of self

Spiritual

- lack of meaning, moral conflicts, guilt

Stress Response

• •

Stress can be positive or negative Physiological outcome the same

• • • •

Heart Rate Blood Pressure Breathing Rate Perspiration rate

Freedom from Stress is Death

• We need to make the DISTICTION between the STRESSOR and STRESS Response

+ + =

Stress and Performance

STRESS

THE JOY of STRESS

• Hanson (1986) ……

optimal stress loads result in longevity and Peak Performances

• • •

Activity vs. inactivity Intellectual Health vs. Mindless Activities Challenges vs. Boredom

• • •

Phase #1 and Symptoms The ALARM “Acute stress response” Physiological Signs Adrenal Glands muscles / heart / circulation / respiratory rate / nervous system Fight or Flight - involuntary response to actual danger or perceived danger

Phase #2 - Resistance

• • •

Physical symptoms disappear Repeated and resistance increases above baseline Adaptation - homeostasis reduced time to recovery

Phase #3 -Repeated or Sustained Stress

• • • • •

Exhaustion results if insufficient recovery time is available Fatigue of the body Muscles, cognitive Function,organs, Immune system

Alarm Stage……

brain perceives stressor (real or imaginary) as threat, Cerebral Cortex (evaluates

situation)…………consciously or unconsciously…...

• • • • Autonomic Nervous System(ANS)

Sympathetic Nervous System

• fight or flight - released several stress hormones

physiological reaction Parasympathetic Nervous System - return to homeostasis

Stress and Homeostasis: A Balance

• • • • • •

Sympathetic and parasympathetic Nervous System Balance out day to day Unless prolonged stress then body suffers from the excessive stress Burnout, chronic fatigue and illness………..

The Hypothalamus

• • • •

Control centre- directs stress response - SNS stimulates adrenal glands epinephrine (adrenaline) heightened F or F response triggers PITUITARY gland releasing adrenocorticoticotrophic hormone (ACTH) - triggers release of Cortisol - releasing stored energy endorphins released within brain decreases pain caused by stressors

The Mind Body Connection: Physiological Responses

• • • •

Some Physical and Emotional

Interactions - BREAK-us down over time All Body systems are targets (long term exposure) Highly Stressed Individuals cardiovascular disease, hypertension, frequent colds/viruses This is why we are concerned …STRESS

Psychoneuroimmunology (PNI)

…….. The relationship between stress and the immune system

STRESS levels of adrenal hormones White Blood Cells - “natural killer T cell” T cells chance of illness

many factors are involved …… more research is required………!

Adaptation Energy Stores

Mental/physical foundations to cope with stress

•

Two Levels: Deep

- heredity/ present in each cell •

Superficia

l - surrounds deep stores / first defense and renewable • when deep stores are gone organism dies!

Must Replenish Adaptation Stores

• • • • • • • •

Exercise Relaxation Stress Management Time Management Health Nutrition Emotional Health ….you get the idea !!!!!!!

CNS PATHWAYS and STRESS

Involuntary

• Sympathetic NS pathway • adrenal glands • very fast • increased response / performance

Conscious Voluntary

• Cerebral cortex • perception of danger • emotional influence • pituitary gland stimulates adrenal glands

Psychosocial Sources of Stress……...

Change

• The greater the

change

the greater the stress!

Hassles

• petty annoyances, irritations frustrations………..

Pressure

• work, school, deadlines, goals……..

Inconsistent Goals and Behaviours

• conflict between goals and behaviours

Continued Psychosocial Stressors

Conflict

• most common / job, friends, family etc

Overload

• excessive, time pressure, responsibility, lack of support, expectations

Burnout

• physical and mental exhaustion -caused by overload

Other forms of Psychosocial Stress

• injustice, racism, gender, lifestyle, unemployment…………..

REFLEX INVOLUNTARY

• Immediate response to pain • heat • physical pressure

Psychosomatic Disease

• • • • • • •

Emotional / psychosomatic origins Psychogenic (emotional stress) structural & functional disorders such as headaches, ulcers, asthma Somatogenic Psychosomatic Disorders when the body’s resistance is lowered CHD, backache, blood pressure A wide variety of disorders can be attributed to perception of stress

Stress Related Disorders and/or

• Cancer • Intellectual Dysfunction • Heart Disease • Colds

Death

• Flu • stress fractures • Burn out • psychosocial disorders

Personality Type

• Type A -

stress prone aggressive /hostile attitudes & behavior

• Type B -

stress resistant relaxed, easy-going

Hardy Personality -

stress resistant personality commitment, control and challenge

Anxious-Reactive Personality

hypersensitivity to stressors

•

anticipate the worse - initiate stress perception

STRESS MANAGEMENT

• • • •

Negative Stress = Distress Positive Stress = Eustress Stress Management Identify the stressors, symptoms and triggers Awareness Psychological Considerations in stress management Perception Perception, Memory, Appraisal Process, Emotion, Personality

Coping Styles Vary

• •

Passive vs.. Active Denial vs.

Thinking/problem solving

•

Reflective vs. Impulsive

• • • •

Proactive steps to dealing with the stressor admitting there is a problem & developing a solution to resolve the situation evaluating how you responded to a stressful situation actions / consequences

Checklist for Coping with Stress



ID source of stress



physical responses



Evaluate realistically / avoid or modify



Select appropriate coping mechanisms



Develop positive attitudes



Improve resistance to stress



Cultivate positive lifestyle habits

COPING BEHAVIOURS

the good, the bad and the ugly

• APPROPRIATE • physical activity • relaxation • seeking support • time management • reflection • positive avoidance • professional help • stress management programs • positive self talk • INAPPROPRIATE • drugs • alcohol • food • smoking • physical/verbal abuse • negative ego defense: denial, ignoring, suppressing, rationalization, lashing out • self bashing

Essential Keys

• Daily routines • Time Management • Relaxation • Goal Determination, identification of barriers to goals • setting priorities • learn to say ‘NO’ • Delegate • Break large tasks into smaller components • Your human - can’t do everything • Develop hobbies and skills • Do something new and different • Develop support mechanisms

Stress and Exercise

Reduction of acute & chronic muscle tension • fight or flight mechanism reduces intense muscle tension • Hormone Utilization • Hypothalamus Controls/Regulates all hormones • Adrenal medulla epinephrine & norepinephrine Physical Endurance • Cardiovascular / Muscular body improves resistance to stress reactions

Endorphins, Norepinephrine, Serotonin and Dopamine

• Naturally occurring chemicals • Sense of euphoria / wellbeing • natural pain blockers • Neurotransmitters located in the brain and other regions of the body • antidepressants - increase energy and lift mood • low levels of serotonin and dopamine associated with depression • all released with sustained exercise

RELAXATION

OPPOSITE of STRESS RESPONSE

• MEDITATION • Hobbies and Distractions • IMAGERY • BIOFEEDBACK • YOGA • Tai Chi Chuan

Benefits from Relaxation Training • • • • • • • •

Enjoyable decreases stress symptoms headache, nausea, and diarrhea increase levels of physical activity ability to handle problems improve efficiency and performance insomnia, depression, pain, drug abuse, fear, phobias and backache lower blood pressure increase resistance to stress, help prevent overreactions to stress.