Transcript Stress - Nutrition411

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Stress
Management
Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC
Review Date 10/09 G-1104
Overview
 Why
managing stress is
important
 Consequences of not managing
stress
 Benefits of reducing stress
 Barriers that prevent people
from reducing stress
 Strategies for managing stress
What Is Stress?
 Stress:
The inability to
cope with a threat to
your well-being (real or
imagined), which
results in a series of
responses and
adaptations by your
body
 Stress can lead to poor
health and even injury
Types of Stress
Stress Defined
 Good

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
Getting married
Moving to a new home
Starting a new job
Getting ready to perform in a sporting event/race
 Bad

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


stress
stress
Deadlines
Death of a loved one
Chronic illness
Family problems
Unresolved conflicts
Downsizing
Stressors
• Financial
•
•
•
•
•
Daily hassles
Environmental
Family related
Health related
Work related
Signs and Symptoms
Mental
Physical
Behavioral
Nervousness
Impatience
Low self-image
Depression
Crying easily
Frustration
Headache
GI distress
Tight muscles
High BP
Sleeping issues
Fatigue
Overeating
Substance
abuse
Lack of interest
Irritable
Blaming others
BP=blood pressure, GI=gastrointestinal
Stress in America
Americans work longer than people living
in all other developed countries

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25%: Job is #1 stressor in their life
26%: Very often burned out by their work
35%: Job is harming their physical/emotional health
40%: Job is very often extremely stressful
42%: Job pressures interfere with family/personal
relationships
50%: More demanding workload this year than
previous year
75%: More job stress than previous generation
Why Should We Worry
About This?
 Chronic
stress is
possibly the ultimate
risk factor, causing:



50% of all disease
Cancer
Heart disease
 Stress
has a dramatic
effect on your immune
system
Why Should We Worry
About This? (cont’d)
 Stress
also is linked to a number of other
conditions including:





Accidents
Headaches
Digestive problems
Anxiety disorder
Depression



Sleeping problems
Heart problems
Lower resistance to
infection
Good News
 You
can make your life less stressful
 Managing and reducing stress can protect
you against the negative health
consequences of stress
 This also may improve your quality of life
 Everyone can do something to decrease
their stress
Stress Management Coping Skills
Healthy Coping
Skills
Exercise
 Downtime for self-care
 Balance between work
and play
 Time management—
initiate a schedule

Unhealthy Coping
Skills
Alcohol or drug use
 Avoidance of event
 Procrastination
 Overeating

Benefits of Stress Management
 Keeps
you calm when things
go wrong
 Helps you stay focused and
positive
 Improves the quality of sleep
 Improves the immune
function
 Increases your energy level
 Improves digestion
 Prevents illnesses
Barriers to Managing Stress
•
•
•
•
•
•
•
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•
“I just ‘deal’ with my stress, it’s not a big issue.”
“It’s just stress, I don’t need counseling”
“Stress is just a part of my job.”
“I don’t have time to deal with my stress.”
“I thrive on stress.”
“People who are stressed just can’t cope with reality.”
“If I just make it through these next few weeks, I’ll be
OK.”
“I’m so stressed, I don’t even know where to start.”
“Dealing with my stress would just be too expensive.”
“I’m always stressed. It hasn’t made a difference so
far.”
Making Stress
Management a Priority
 First
it is important to understand the
process of how people change
 When changing behaviors, like those
associated with reducing stress, most
people go though a cycle known as the
“Stages of Change ”
Stages of Change
Stage 1: “Nope, I am not interested in
Stage 2:
Stage 3:
Stage 4:
Stage 5:
dealing with my stress right now.”
“Hmm, I am seriously considering
stress management.”
“Yep, I am getting ready to start
dealing with stress.”
“Let’s go do it. I am managing my
stress.”
“It’s old news. I have coped with
my stress for a long time.”
What Stage Are You In?
 Determining
what stage you are in is an
important first step in learning to manage
stress
 Once you know whether or not you are
ready to change, you are better equipped
to cope with whatever life throws at you
17
Key Point: Change Is
a Process


Learning to manage stress is a process
Chances are you will find yourself in each
stage at some point in the process
18
How to Manage Stress:
WELLNESS
Way of thinking
Exercise
Laughter
Let it go!
iNvolvement
Eat a balanced diet
Set priorities
Sleep
W=Way of Thinking
 Attitude
 Perception
E=Exercise
 Get
moving
 Why move
L=Laughter
 Did
you know?
 Power of humor
L=Let It Go!
All of it!
 Desk
stretches
 Deep breathing
 Guided relaxation
N=iNvolvement With Others
 Social
support system
 Friendships
 Interaction
E=Eat a Balanced Diet
 Food
is fuel
 Food guide pyramid


www.mypyramid.gov
Click on “my pyramid plan”
 Way
of life
S=Set Priorities
 What
is really important?
 Personal reflection
S=Sleep
 How
much is enough
 Tips for better sleep
“OK, someone hand me my cigarettes, a
cup of black coffee, and my Prozac®, and I
will be fine…”
How to Reduce Stress?
Management Strategies
 Stress
management is a decision-making
process
 When under stress, we can deal with it
using three main methods
 The



AAAbcs of stress:
A–alter it
A–avoid it
A–accept it
b–build you resistance or
c–change your perception
Stress Management
Techniques
 Relaxation



techniques
Progressive muscle relaxation
Deep breathing
Guided imagery
Any Questions?