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S T R E S S

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S T R E S S Learning Objectives: What is ... Managing Stress: Taking Care of the Basics Positive Behaviors to Manage Stress Closing thoughts to ponder. . . – PowerPoint PPT presentation

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Title: S T R E S S


1
S T R E S S
2
S T R E S S
  • Learning Objectives
  • What is stress
  • Identifying our stressors
  • How our body and mind
  • responds to stress
  • What are our vulnerabilities
  • How we can better manage
  • our stress

3
S T R E S S
  • What is it?
  • Stress is the bodys and minds response to a
    demand.
  • This demand is called a stressor.

4
Types of stressors
  • Environmental Stressors
  • Conditions or events in your physical
    environment.
  • Examples Pollution, poverty, crowding, noise,
    natural disasters, messy
  • work
  • area.
  • Biological Stressors
  • Conditions that make it difficult for your body
    to take part in daily activities.
  • Examples Illness, disability, injury.

5
Types of stressors continued . . .
  • Thinking Stressors
  • Any type of mental challenge, concern or worry.
  • Examples School, work, kids, bills,
    relationships.
  • Behavioral Stressors
  • Unhealthy behaviors or habits.
  • Examples Not getting enough sleep, being late,
    using alcohol or tobacco, drugs, arguing.

6
Types of stressors continued . . .
  • Life Change Stressors
  • Any major life change, positive or negative.
  • Examples Getting married, divorced, death of
    loved one, going away to college.
  • What are your
  • stressors?

7
Important Concept to Understand
  • A stressor will cause a person to experience a
    stress response only if they perceive the demand
    to be a threat.

8
Emotional and Behavioral Response to Stress
  • The way you respond to a stressor depends on
    whether you consider the stressor to be positive
    or negative.
  • Example Giving a presentation in
    front of the class.
  • Eustress positive stress good stress that
    helps us
  • - alert, focused, motivated, energized,
    confident
  • Distress negative stress
  • - nervous, forgetful, frightened, confused,
    unsure

9
How the Body and Mind Reacts to Stress
  • Your body reacts to stress in three phases
  • Alarm Stage Fight or Flight Response the
  • body
    physically responds to the
    demand
  • Resistance Stage Body continues responding
  • until
    the stress is resolved, or the
  • body
    settles down to recuperate.
  • Exhaustion Stage Stress persists, the body
  • soon
    becomes exhausted.

  • Disease or disorders may occur.

10
If the stress continues . . .
  • Resistance stage - If the stress continues, your
    body becomes more resistant to disease and
    injury. You can cope with added stress, but for
    only a limited time.
  • Exhaustion stage - You can no longer take
    anymore of the stressor, especially if several
    stressors occur at once. Body physically and
    mentally gives in.

11
The Alarm Stage - The Fight or Flight Response
  • Hearing, seeing, feeling or thinking danger
    (the demand), the hypothalamus sends a chemical
    message to the pituitary gland.
  • The pituitary gland then sends a chemical message
    to the adrenal glands (on top of kidneys) to
    release adrenaline, cortisol, and dopamine.

12
The Fight or Flight ResponseThe adrenaline in
the bloodstream causes the following actions to
occur immediately with in the body. Some or all
may occur.
  • Body cells release energy faster (blood sugar
    rises)
  • Stomach acid increases
  • Hearing ability increases
  • Blood clotting ability increases
  • Blood vessels carry less blood to skin and
    digestive system
  • Pupils dilate (to let more light in)
  • Increase alertness
  • (more blood to brain)
  • Heart rate speeds
  • up
  • Blood pressure
  • increases
  • Breathing
  • accelerates
  • Sweating increases
  • Mouth becomes dry
  • Muscles tense
  • Digestion slows

13
Long-Term Stress Can Make You SickStress-Related
Diseases, Disorders and Conditions
  • Heart Disease
  • Stroke
  • High Blood pressure
  • Increase blood cholesterol
  • Asthma
  • Headaches
  • Insomnia
  • Depression
  • Erectile dysfunction
  • Infertility
  • Diabetes
  • Backaches
  • Temporomandibular joint dysfunction (TMJ)
  • Chronic fatigue
  • Constipation
  • Gastric (stomach) ulcers
  • Anxiety disorders
  • Decreased libido
  • Acne, eczema, psoriasis
  • Lower Immunity
  • Arthritis

14
Vulnerabilities to StressVulnerabilities are
lifestyle behaviors that may increase the
likelihood of becoming stressed.
  • Not having a network of friends or family.
  • Not sharing openly about feelings or worries.
  • Not setting aside time for fun activities.
  • Not giving or receiving affection.
  • Not managing time well.
  • Not eating a balanced diet.
  • Not getting 7-8 hours of sleep 4 nights per
    week.
  • Not exercising (to a sweat) 3-5 x per week.
  • Drinking caffeinated beverages.
  • Smoking
  • Drinking alcohol

15
Managing Stress Taking Care of the Basics
  • Eat a well-balanced diet, lots of fruits and
    vegetables. Stay away from cookies, soda, candy,
    coffee.
  • Get 8-9 hours sleep each night. Put sleep before
    TV.
  • Exercise to a sweat 20-30 minutes 3-5 times each
    week.
  • Have people in your life you can talk to.

16
Positive Behaviors to Manage Stress
  • Learn to say no
  • Delegate responsibilities
  • Manage your time
  • Dont take on too much
  • Ask for help/assistance
  • Acknowledges your weaknesses
  • Take breaks from routine
  • Breathe, breathe, breathe
  • Reframe the stressor -
  • understand that some things are
  • out of your control
  • Remind yourself of what you have,
  • not what you dont have

17
Closing thoughts to ponder. . .
  • A lecturer, when explaining stress management
    to an audience, raised a glass of water and
    asked,
  • How heavy is this glass of water? Answers
    called out ranged from a few ounces, to a couple
    of pounds. The lecturer replied,
  • The absolute weight doesnt matter. It depends
    on how long you try to hold it. If I hold it for
    a minute, thats not a problem. If I hold it for
    an hour, Ill have an ache in my right arm. If I
    hold it for a day, youll have to call an
    ambulance.
  • In each case, its the same weight, but the
    longer I hold it, the heavier it becomes.

18
  • He continued,
  • And thats the way it is with stress management.
    If we carry our burdens all the time, sooner or
    later, as the burden becomes increasingly heavy,
    we wont be able to carry on.
  • As with the glass of water, you have to put it
    down for a while and rest before holding it
    again. When were refreshed, we can carry on
    with the burden.
  • So, before you return home tonight, put the
    burden of work down. Dont carry it home. You
    can pick it up tomorrow. Whatever burdens youre
    carrying now, let them down for a moment if you
    can.

19
  • So, my friend, why not take a while to just
    simply RELAX. Put down anything that may be a
    burden to you right now. Dont pick it up again
    until after youve rested a while.
  • Life is short.
  • Enjoy it!
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