Transcript UNDERSTANDING STRESS - ResolutionsTherapy.Org

STRESS
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UNDERSTANDING STRESS
By
Elliott Sewell
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Opening Remarks
Follow the slides below and see my
PowerPoint presentation which
will educated you about the nature
or stress, includes its causes and
how it affects you.
I use a variety of techniques proven
to work in stress reduction and will
find approaches that will help you.
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We are going to find out
about what stress is,
how it affects our
bodies, how it works.
Ask yourselves what is
most stressful in your
life.
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FOUR KINDS OF STRESS
• 1. There is the positive kind called
EUSTRESS, which is short term stress
and actually arises to strengthen us for
immediate action, creativity and times
when we need inspiration and motivation.
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2. DISTRESS is negative and harmful and
causes us to adapt to changing situations;
there is the short-term variety of acute stress
that passes quickly, and long-term chronic
stress.
3. HYPERSTRESS is when we get so stressed
out that we just overload because it is just too
much for us to handle.
4. HYPOSTRESS means just not enough
stress. We need a little bit in our lives,
otherwise we feel bored and have nothing
challenging us.
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ONE RECENT STUDY
This study compared
causes of stress
between adolescents
and their parents.
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TEENS STUDY
PARENTS STUDY
• ACADEMIC 43%
• ACADEMIC 21%
• FAMILY RELATIONSHIP18%
• FAMILY RELATIONSHIP 13%
• SOCIAL PRESSURE 10%
• SOCIAL PRESSURE 16%
• DRUGS, ALCOHOL 1%
• DRUGS, ALCOHOL 3%
• SEX, DATING,
• SEX, DATING,
RELATIONSHIPS 16%
RELATIONSHIPS 29%
• RELATIONSHIP with
• RELATIONSHIP with
TEACHERS 1%
TEACHERS 7%
• OTHER 7%
• OTHER 7%
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• Can you name any of the
causes of stress in your
lives that perhaps weren’t
on this list?
OK. Here is my list:
Some causes of stress, or
stressors:
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• Teen pregnancy
• Death of a family
member
• Parental Divorce, or
Remarriage
• Involvement in drugs
• Getting drunk with
alcohol
• Smoking tobacco
• Change in peer status
• Failing an entire year
of school
• Abortion
•
•
•
•
•
•
•
•
•
Failing a class
Getting a job
Starting to drive
Getting injured in a
sport
Surgery
Moving to a new city
Not making the team
Getting arrested or
ticketed
Temperature
Extremes
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• Breaking up with a
boyfriend or girlfriend
• Beginning to date
• Getting suspended
from school
• Loss of a parent’s job
or change in l income
• Beginning high school
• Death of a pet
• Taking finals
• Winning a competition
or game
• Being accepted at a
college of your choice
• Public recognition
• TV Appearance
• Birth of a sibling
• Vacation
• Holidays – Christmas,
Easter, etc.
• Traveling long
distances with family
• Large crowds
• Traffic
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Knowledge of Stress Quiz
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• 1. Which hormone, with increased
levels in states of both acute and
chronic stress, is known as the "stress
hormone"?
• a) estrogen b) cortisol c) thyroid hormone
T3 d) testosterone
• A. b) Cortisol is a hormone which is
found in elevated levels in states of
acute and chronic stress. Since cortisol
levels rise rapidly in response to
physical or emotional stresses, this
hormone is called the "stress
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hormone".
• 2. True or false: "stressed-out" people are
more likely to catch a cold than persons
experiencing minimal stress.
• a) true b) false
• A. a) True. It's not just in your head that when
your schedule is overloaded and your stress is
maximum, you're more likely to get sick. Lots of
scientific evidence shows that extreme stress
can have a negative effect on our immune
systems, making us more susceptible to all kinds
of infections. Of course, our overall health
condition - including nutrition status and
practicing healthy behaviors - also has an
influence upon our readiness to catch a cold or
other infections.
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• 3. The term insomnia most accurately refers
to:
• a) getting <4 hours of sleep per night b) getting
<8 hours of sleep c) inadequate or poor-quality
sleep d) taking more than 1 hour to fall asleep
• A. c) Insomnia refers to the perception or
complaint of poor-quality or inadequate sleep.
Because sleep requirements and patterns vary
greatly among normal individuals, no specific
rules concerning length of sleep or time required
to fall asleep can be applied in defining
insomnia. Changes in sleep patterns or transient
insomnia can be a sign of excessive stress.
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• 4. Which of the following has been promoted
as "nature's anti-stress drug"?
• a) alcohol b) vitamin C c) vitamin D d) kava kava
• A. d) Kava kava has been used in the
ceremonial and cultural lives of South Pacific
Islanders for thousands of years. Traditionally a
strong tea, kava is commonly taken in capsule
form. It produces a relaxed and mildly euphoric
state, and it is often used to treat symptoms of
anxiety, stress, and tension. Even though this is
an over-the-counter nutritional supplement, I do
not endorse the taking of this or any herbal
supplement without the advice and consent of
your parent, guardian or physician.
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• 5. Which of the following medical
conditions can be worsened by
increased stress, at home or at work?
• a) diabetes b) heart disease c) asthma
d) all of the above
• A. d) all of the above: Psychological
stress can exacerbate many medical
conditions. Stress is known to worsen
existing heart disease, and high stress
levels can also cause high blood sugar
levels in diabetics. Recent studies also
show that asthma attacks, in some
cases, can be precipitated by stress. 18
• 6. Where is the "stress hormone"
cortisol produced in the body?
• a) adrenal glands b) pancreas c) brain
d) in the nerves
• A. a) The stress hormone cortisol is
made in the cortex, or outer portion, of
the adrenal glands. The adrenal glands
are adjacent to the kidneys and
produce a number of hormones
important for body function. Secretion
of cortisol is controlled by signals from
the pituitary gland that stimulate the
adrenal glands to produce cortisol.
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• 7. Which of the following is known to
decrease the amount of stress you
experience?
• a) a low cholesterol level b) a routine, boring job
c) having close friendships d) elevated estrogen
levels
• A. c) Having close connections with friends,
family, and strong social support systems
can decrease the amount of stress you
experience. Many research studies have
shown that persons who report low levels of
social support often have higher stress
levels than those with strong social support .
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• 8. Epinephrine and norepinephrine are:
a) areas of the brain involved in mood regulation
b) types of prescription sedative drugs
c) hormones released during agitated states
d) natural substances that cause relaxation
• A. c) Epinephrine and norepinephrine, also
known as adrenaline and noradrenaline, are
released from the medulla (central portion) of
the adrenal gland in threatening situations
and lead to the so-called "flight or fight"
reaction or "stress reaction." Results of this
reaction include a faster heart rate and
increased blood pressure.
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• 9. Stress has NOT been shown to cause:
a) elevated blood cholesterol levels
b) schizophrenia c) increased predisposition to
heart attacks d) delayed wound healing
• A. b) Stress is known to predispose
individuals to certain diseases such as heart
disease.
In fact, stress may worsen many medical
conditions and can lead to poor immune
responses and delayed tissue repair (wound
healing). Schizophrenia is a psychiatric
disorder in which patients have an altered
sense of reality and are not able to reason
appropriately. Stress is not known to be a
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cause of schizophrenia.
• 10. The term "hypertension" refers to:
• a) elevated blood pressure b) tightness in
the muscles c) nervousness and
irritability d) both b and c are correct
• A. a) Hypertension is the medical
term for high blood pressure. Stress
is known to be a contributing factor in
high blood pressure
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The Lifestyle Stress Quiz
• This eight-question quiz is designed to
help you evaluate your risk for severe
stress and its associated physical and
emotional symptoms. Each question will
ask you to choose an answer from four
possible choices; your answers will tell you
if the particular habit or behavior is "high
risk," "average risk", or "low risk" for
burnout and serious stress.
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• 1. Which pattern most accurately describes
your interactions with friends? 1a) I have lots
of casual acquaintances and contacts but very
few close friends.
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• a) HIGH RISK!
• People with a large support network,
including close friends and family
members, have fewer stress symptoms
and can manage stress better. Lack of
intimate friendships is also a risk factor for
stress even if you have a wide circle of
acquaintances and colleagues. Persons
without close friendships also tend to
experience more physical symptoms than
those with larger social networks.
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• 1b) I have a few good friends and lots
of acquaintances; I just don't have time
to see my friends as often as I'd like .
• b) AVERAGE RISK:
• Having close friendships is a positive
factor and lowers your risk of severe
stress. However, if you don't have time
to spend with them, it can't be a very
effective buffer against severe stress
symptoms.
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• 1c) I have good friends whom I see or
communicate with on a regular basis,
usually more than once/week.
• c) LOW RISK:
• Regular contact with persons close to
you provides you with emotional
support through any stressful situation.
Research has even shown that persons
who have close friendships have fewer
stress symptoms than those without
them.
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• 1d) I live in a different city than most of
my really good friends; although we're
in contact, we don't meet very often.
• d) AVERAGE RISK:
• Having close friendships is a positive
factor and decreases your risk of
severe stress; however, being far away
from your support system might not
have all the stress-fighting power of a
tight social network nearby.
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• 2. In how many hobbies and outside-of-work
interests do you actively participate? 2a) One
or two hobbies, clubs, sports, etc. that I
enjoy at least once a week
• a) LOW RISK:
• Spending time with an outside interest
on a regular basis is a healthy habit,
especially if you are over-engrossed
with work. Sports are ideal because of
the added stress-reduction and health
benefits of physical workout
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• 2b) At least three times per week I'm
involved in some activity; my private
time is packed full of commitments
• b) AVERAGE TO HIGH RISK:
• Having hobbies and outside interests is
a good way to keep active and
emotionally fit, but you can overdo it
too and can become physically or
emotionally burned out. You must
learn your limits.
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• 2c) I have lots of old hobbies or
interests I'd like to revive, but don't
seem to find the time or energy.
• c) HIGH RISK:
• Despite good intentions, having no
time or energy to pursue outside
interests may mean emotional burnout.
Examine your diet or sedentary lifestyle
if that is the problem, and try to make
appropriate changes.
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• 2d) None- there's no time!
• d) HIGH RISK:
• Having "no time" can be a sign of
seriously rising levels of stress or of
poor stress management techniques.
Try to rework your schedule and
eliminate what isn’t necessary so that
you can have some relaxation time.
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• 3. Have any major losses (e.g.- death of a
loved one, divorce or breakup, loss of a job
or home) occurred in your life over the past
year? 3a) No a) LOW RISK:
• Since significant losses are associated with
an increased risk for stress and its
associated medical problems, it is good in
that sense not to have suffered loss.
• 3b) Yes, 1-2. b) HIGH RISK:
• . Most stress assessment systems rate
potential for stress based on the number of
significant life changes and losses over the
past year.
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• 3c) Yes, 3 or more. c) VERY HIGH
RISK:
• This is an unusually high number of
things to deal with in the recent past.
• 3d) None this past year, but some in
the year before that. d) HIGH RISK:
• Time heals, but not always within a
year. Grief can ameliorate but still
endure
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• 4. Which pattern best describes your feeling at
the end of the day?
• 4a) Tired, but feel I've done a lot. I'm thinking
ahead to tomorrow's plans
• a) AVERAGE RISK:
• Being tired at the end of the day can be a sign of
productivity and planning ahead to the next day
can also be a sign of enthusiasm. Its fine as long
as you don’t become obsessive and drain all of
your energy.
• 4b) Exhausted, but I'm unable to unwind.
• b) HIGH RISK:
• If you're so tired that you can't relax you're likely
to be under a significant amount of stress.
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• 4c) Discouraged. I don't want to face tomorrow.
• c) VERY HIGH RISK:
• This can be dangerous. If you feel that you can’t
go on in your present situation it might signify
that you are at risk for serious depression and its
consequences. Seeing a counselor or therapist
might help to get you through this situation.
• 4d) Sleepy or tired, looking forward to a quiet
evening.
• d) LOW RISK:
• Being able to unwind and enjoy your evening
without focusing too strongly on the day's
stressful events or the upcoming day's tasks is a
great stress management tool.
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• 5. How would you best describe your
health?
• 5a) Excellent - no serious problems.
• a) LOW RISK:
• Being healthy and fit is an excellent way to
combat excess stress.
• 5b) Pretty good, but I don't always eat right
or exercise.
• b) AVERAGE RISK:
• Learning to eat healthier foods and getting
away from a sedentary lifestyle are both
helpful in keeping stress to a minimum
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• 5c) I'm run down- no major diseases,
but I feel unwell a lot and suffer from
frequent colds or headaches..
• c) HIGH RISK:
• Feeling constantly tired or "run down",
frequent headaches and infections can
be a sign of illness or of poorlymanaged stress and this can have
significant health consequences.
Studies show that stressed persons are
more susceptible to colds and other
infections than those who suffer less
stress.
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• 5d) I suffer from one or more
chronic and/or painful illnesses.
• d) HIGH RISK
• Just the fact of having chronic
diseases and conditions can be a
significant source of stress; in
addition they make it more difficult
to manage other stresses.
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• 6. How do you feel about your job?
•
6a) Generally OK - I'd like to work a bit
less and/or reduce workplace stress.
• a) AVERAGE RISK
• A positive work environment decreases your
risk for stresses and the medical
complications often related to them. No jobs
are stress-free; we just have to be able to
strike a balance.
• 6b) I hate it - but I need the money.
• b) HIGH RISK:
• Studies show that a stressful job can more
than double your risk of having a heart
attack, and other medical complications can
also arise. Maybe a change is what you need.
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• 6c) I like it a lot - although I work hard, I
feel productive and useful.
• c) LOW RISK:
• Since we spend so much time on the
job, having a positive work
environment decreases your risk for
stress and its complications.
• 6d) Neutral - but I look forward to the
end of each work day.
• d) AVERAGE RISK:
• There is no stated problem here,
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• 7. If you suddenly were given three extra
hours today to spend as you choose, what
would you most likely do?7a) Catch up on
the "in" pile at work.
• a) HIGH RISK:
• If you enjoy your work and find the extra time
spent rewarding, then you're not necessarily
in the "high risk" group for job stress. But if
you feel obligated to spend your free time
working when you'd rather not, then you may
be in danger for high stress and its
consequences.
• 7b) Play a sport - or take a walk or run.
• b) LOW RISK:
• This is stress-lowering activity.
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• 7c) Sleep.
• c) HIGH RISK:
• Feeling chronically deprived of sleep is a
sign of hyper stress. You should try to find
out what is causing your tiredness or is
increasing your stress. A regular sleep/wake
cycle is an ideal way to manage stress.
• 7d) Read, watch a movie, or catch up on my
outside interests.
• d) LOW RISK:
• Having outside hobbies and interests are a
balancing force; they add enjoyment, and
distract from possible day-to-day stresses.
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• 8. If you feel overwhelmed by stress, what
are you most likely to do?8a) Call a friend or
family member and talk things over.
• a) LOW RISK:
• Having close ties to family or friends is one
of the best defenses against burnout and
stress.
• 8b) Try to forget it - this too shall pass.
• b) AVERAGE TO HIGH RISK:
• Denying stress or trying to ignore it can lead
to burnout. Using your social support
network is sometimes the best thing to do. It
is true, however, that some people can
successfully distract themselves from stress
by involving themselves in something
enjoyable.
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• 8c) Drink too much, start smoking again, or take
a tranquilizer.
• c) HIGH RISK:
Substance abuse is a dangerous habit and puts
you at further risk for health problems and
emotional burnout. Once again, try to get the
help of a good friend or family member to
discuss your situation.
• 8d) Go online to chat, post in forums, or read
things that might help.
• d) LOW TO AVERAGE RISK:
• An online support community can be like an
extended support or family group, and can also
provide needed strength and support, although
you may not feel as close to this group than with
persons you meet regularly. There are good
resources and support groups online, however. 45
• From these results, I’m sure we all see
that we all have areas of stress in our lives
because of the nature of our lifestyles.
Does anyone have anything to say about
what you have learned so far including the
level of stress in your life?
• In this last section we will take another
little quiz about stress reduction or
relaxation and then discuss various
methods of easing the stress in our lives.
• No handouts. Lets do these together.
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RELAXATION QUIZ
• Test your knowledge of relaxation
programs and their effects on the body.
• The following eleven questions will test
your knowledge of the effects and
practice of relaxation therapies. There
is probably some new material for
everyone.
• Lets do this one together without any
handouts.
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• 1. Regular practice of meditation has been
shown by researchers to have which of the
following effects on the body?
• a) A decrease in blood pressure
• b) Improved emotional well-being
• c) A decreased need for sleep
• d) Both a and b
• A. d) both a and b: Meditative therapies
have been shown to have many
beneficial health effects including
lowering blood pressure and pulse and
increasing emotional stability.
Meditation is a form of relaxation, but
doesn’t reduce the need for sleep at
night.
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• SOME OF THE MEDITATIVE
FORMS:
• Deep Breathing
• Listening
• Deep Centering
• Connecting to Nature
• Mantras
• Transcendental Meditation
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• 2. The form of relaxation therapy that stresses mindbody awareness by focusing on specific 'formulas'
or 'states' is called: a) Progressive muscle relaxation
b) Autogenic training c) Cognitive behavior therapy
d) Biofeedback
• A. b) Autogenic training is a form of
relaxation therapy that involves practicing
different states in the achievement of body
awareness.
• It is based upon passive concentration and
body awareness of specific sensations. It
has been shown effective in relieving many
stress-related disorders including anxiety
with chronic medical conditions ranging
from migraine, colitis, irritable bowel
syndrome, diabetes, high blood pressure, to
thyroid disease and many other conditions. 51
• 3. The technique of progressive muscle
relaxation (PMR) can best be characterized
by:
• a) Tensing then relaxing specific muscle groups
in a prescribed sequence b) Learning to relax
more and more with each practice session c)
Slow relaxation of various body parts d)
Involuntary relaxation of muscles in times of
great stress
• A. a) Progressive muscle relaxation (PMR)
involves the progressive, or sequential, tensing
and then relaxing of specific muscle groups.
• Progressive muscle relaxation is one example of
a deep relaxation technique that can be used to
reduce symptoms of stress, anxiety, insomnia,
and certain types of chronic pain.
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• 4. True or false: Meditation therapies
are all connected with a religion or
specific set of religious beliefs.
• a) True b) False
• A. b) FALSE - While many religious
and spiritual beliefs involve and
recommend meditative exercises,
meditation itself is a relaxation
technique that is not necessarily
connected to specific beliefs.
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• 5. Tai Chi and Qigong are best
classified as:
• a) Religions b) Types of physical exercise
c) Herbal relaxation therapies
d) Martial arts
• A. d) Tai Chi and Qigong are examples
of martial arts that may be used to aid
in relaxation and stress management.
The martial arts combine body motion
and awareness with Eastern
philosophy and meditation/relaxation
practices
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• 6. When sufficient relaxation is not achieved,
stress levels soar and can have which of the
following bodily effects?
• a) Increased pulse b) Worsening of
cardiovascular disease c) Weight gain
d) All of the above
• A. d) Stress can take its toll on almost
every bodily function or condition. The
secretion of the stress hormone
cortisol can lead to weight gain, while
the typical acute stress reactions boost
heart rate and blood pressure, which
can lead to worsening of
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cardiovascular diseases.
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• 7. Botanical remedies that have been used to
promote relaxation include:
• a) Alcohol b) Kava kava c) Licorice
d) All of
the above
• A. b) Kava kava is a botanical substance that
has been used in ceremonies and rituals of
native peoples of the South Pacific. It has
been promoted as a relaxation remedy in
recent years. While alcohol can lead to
feelings of relaxation, it is not a botanical
substance (but is plant derived). Licorice is
a plant substance, but has not been shown
to be a relaxation aid.
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Other Useful Stress-Lowering
Herbs
– Chamomile, which is a gentle relaxant
and a sleeping aid
– Valerian Root, which keeps the
nervous system from overwhelmed
and is also another useful sleeping
being aid.
– Ginseng Root enhances adrenal
gland function and improves stress
reactions
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• 8.The technique of self-hypnosis as
relaxation therapy requires:
• a) An experienced coach or teacher
• b) A darkened room c) A suggestion or idea
you'd like to send to your subconscious state
• d) Previous experience with hypnotic states
• A. c) It is possible to learn self-hypnosis
relaxation techniques without the aid of a coach
or teacher, even if you have never been
hypnotized. A dark room is not necessary. Most
self-hypnosis techniques require that you decide
on a thought or idea that you would like to send
to your subconscious state during the process.
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• 9. Music therapy has been used to aid
relaxation and has been shown to improve
symptoms in which conditions:
• a) Depression b) Advanced cancer
c) Lifestyle stress
d) All of the above
• A. d) Music therapy has been used in clinical
situations to improve well-being and symptoms
in many medical conditions, including the three
listed in the question.
• Listening to favorite music can be a great way to
unwind. But the soothing and therapeutic
properties of music can do more than just help
you relax at the end of a busy day. Music
therapy is a branch of health care dedicated to
the use of music for emotional, physical,
functional, and educational improvement in a
broad range of settings.
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• 10. You visit your doctor complaining of lifestyle
stress and the inability to relax. As a first line of
treatment, he/she is most likely to recommend:
• a) Behavioral changes b) Anti-anxiety medications
c) Antidepressant medications
d) Benzodiazepine drugs (e.g. valium)
• A. a) While antidepressant and anti-anxiety
medications have been used to treat short,
severe life stresses, their use is generally limited
to severe events that are not controllable by
behavioral changes, behavioral therapies, or
counseling. Benzodiazepines are a class of antianxiety drugs. The first treatment for lifestyle
stress should consist of behavioral modifications
such as improved diet, exercise, relaxation
programs, and other stress control techniques.
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• Standard pharmaceutical therapy is
generally not indicated for the
management of daily life stresses such as
work- or family-related stress. Stress is a
part of life, and we will all experience
stress throughout our lives in various
degrees, just as we will experience joy,
contentment, disappointment, sadness,
and other emotions.
• Since stress is an important part of life,
stress counselors speak of stress
management rather than stress reduction.
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• 11. You are feeling a great deal of
stress and wish to talk to a
professional who can help you. Which
professional would be appropriate to
visit? a) Clinical Psychologist
b) Psychiatric social worker c) Mental
Health Counselor d) All of the above
• A. d) All of the above is correct. Any of
these three professionals may be
trained to help you to work through and
understand your stress.
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CAN ANYBODY NAME ANY
OTHER METHODS THAT
YOU MIGHT USE FOR
REDUCING STRESS, OR
THAT YOU MIGHT USE,
NOW THAT WE HAVE HAD
THIS PRESENTATION
HERE?
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• HERE ARE SOME OF MY
SUGGESTIONS
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• Laughter is the best medicine, you have
heard it said, and there is truth to that. It is
very difficult indeed to remain stressed and
tense when you’re bursting with laughter.
Scientifically speaking, laughter is very
beneficial as it increases oxygen supply and
relaxes muscles in the diaphragm and chest.
What happens when you laugh? Your brain
produces endorphins which are
neurotransmitters of happiness. Laughing is
also contagious. If you get a group of friends
together and watch funny movies – if one
starts laughing, soon all the others join in.
Laughter can even heal cancer – not just
stress.
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MASSAGE CAN BE HEALING!
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FORGIVE OTHERS & YOURSELF
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GET ADEQUATE SLEEP & REST
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Play Sports and Exercise
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EAT A HEALTHY DIET
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YOGA is a useful stress reducing
exercise; The harmony with which the
body moves, in sync with the breath
has therapeutic and calming effects.
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• AROMATHERAPY Essential oils work
because of their small molecular size
which allows them to penetrate bodily
tissues easily. They also create a pleasant
smell that emotionally lifts the user. The
neurochemical makeup of the brain is
altered through the olfactory sense.
And Bach
Flowers
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HAVING HOBBIES HELPS
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FENG SHUI – Ancient Wisdom
• Feng Shui is the ancient art of creating
harmony in your environment. It can
contribute to stress relief by de-cluttering
your environment and enhancing vital, lifepromoting “chi”. It employs the 9 celestial
cures: Mirrors, goldfish, household pets,
harmonious sounds, color, plants and
flowers, moving items, heavy items and
musical instruments.
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MATISSE
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JUST TWO
MORE
ALTERNATIVE
METHODS FOR
DEALING WITH
STRESS !
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NOW TAKE A
DEEP BREATH –
AND RELAX !
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