Stress Management & Relaxation Stress Facts The American

1
Stress Health
Stress Management Relaxation
2
Stress Facts

• The American Academy of Family Physicians
  estimates that 60 of the problems brought to
  physicians in the U.S. are stress related. Many
  are the result of stress others are made worse
  or last longer because of it.

3
Health Problems with Excessive Stress

• CHD and stroke
• Gastrointestinal problems such as ulcers
• Impaired immune system
• Insomnia

4
How Stress Promotes Illness

• Direct effect
• Raises blood pressure
• Impairs immune system
• Indirect effect
• Less positive behaviors (exercise, healthy diet,
  lack of sleep)
• More negative behaviors (drinking, smoking,
  unhealthy diet)

5
Historical Perspectives on the Nature of Stress

• Walter Cannon
• Fight or Flight syndrome
• Non-specific stress response
• Hans Selye
• General Adaptation Syndrome
• Alarm
• Resistance
• Exhaustion

6
The Stress Target Zone
7
Contemporary Views of the Nature of Stress
The Process of Stress
8
Types of Stressors

• Environmental
• Physiological
• Emotional (psycho-social)

9
Characteristics of Stressful Events

• Negative
• Uncontrollable
• Ambiguous

10
Appraisal of Stressors
High Stress
See stressor as a threat
Stressor
Stress
Appraisal

See stressor as a challenge
Low Stress
11
Hardiness

• Commitment
• Control
• Challenge

Individuals high in Hardiness have fewer stress
related problems due to the way they perceive
stress and the coping mechanisms they use
(approach coping instead of avoidance coping).
12
Responses to Stress

• Physiological
• Cognitive
• Emotional
• Behavioral

13
Preventing Excessive Stress

• Be physically active
• Get sufficient sleep
• Build strong social support system
• Allow time for recreation
• Engage in effective time management (see next
  slide)

14
Steps for Time Management

• Step 1 Establish priorities
• Step 2 Monitor current time use
• Step 3 Analyze time use
• Step 4 Make a schedule

15
Physical Activity

• Provides a break from reality (Time Out
  hypothesis)
• Improves mood and self-esteem

16
Mechanisms for Effects of Exercise on Stress
Reduction

• Distraction
• Endorphin
• Thermogenic
• Self-esteem

17
Types of Social Support

• Informational
• Material
• Emotional

18
Coping with Stress
The choice of coping strategy depends on the
nature of the stressor
19
Types of Coping Strategies

• Emotion-focused
• Praying
• Relaxing
• Exercising
• Seeking passive social support
• Appraisal-focused
• Cognitive restructuring
• Knowledge/skills

• Problem-focused
• Problem Solving
• Assertiveness
• Seeking active social support
• Avoidant
• Ignoring
• Escaping

20
Other Stress Reduction Techniques

• Quick "time out"
• Jacobson's progressive relaxation
• Autogenic training
• Biofeedback
• Meditation / imagery
• Exercise

Each technique will be briefly discussed
separately in subsequent slides.
21
Quick "Time Out"

• Deep breathing
• Take mind off of problems

22
Jacobson's Progressive Relaxation Technique

• Involves alternate contraction and relaxation of
  muscles
• Teaches person to identify stress-related tension
  in the body

23
Autogenic Relaxation Training

• Combines deep rhythmic breathing with soothing
  imagery
• Feelings of heaviness and warmth facilitate
  process

24
Biofeedback

• Utilizes machines that monitor physiological
  responses
• Useful for decreasing tension headaches, asthma
  attacks, hypertension and phobias.

25
Meditation / Imagery

• Relies on deep breathing
• Facilitated by images of peace and relaxation

26
Summary

• Stress is a natural part of life but with
  appropriate stress management techniques you can
  learn to manage it more effectively.

27
You may not be able to smooth out the surf, but
you can learn to ride the waves!