Wellness Chapter 3


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Wellness Chapter 3

  1. 1. Wellness Chapter 3 Guidelines for a Healthy Lifestyle
  2. 2. Stress, Good Stress and Bad Stress p. 48 <ul><li>Stress – A biological response to demands made upon an individual </li></ul><ul><li>Stressor – Any situation or demand that requires adaptation </li></ul><ul><li>Eustress – Positive, desirable stress that keeps life interesting and provides opportunity for growth </li></ul><ul><ul><li>Such as marriage, birth, new job, new friends or an exciting vacation </li></ul></ul><ul><li>Distress – Negative stress that usually consisting of too mush stress in a short time, chronic stress over a prolonged time, or a s combination of stressors </li></ul><ul><li>SEE the Top 10 Stressors – p. 50 </li></ul>
  3. 3. Sources of Stress, Stress and Disease pp. 48-50 <ul><li>Sources of stress vary throughout our lives </li></ul><ul><ul><li>Some researchers believe that the college years may be the MOST stressful in life </li></ul></ul><ul><ul><ul><li>Pressures to achieve </li></ul></ul></ul><ul><ul><ul><li>Financial burdens </li></ul></ul></ul><ul><ul><ul><li>Family stressors </li></ul></ul></ul><ul><ul><ul><li>Living adjustments </li></ul></ul></ul><ul><ul><ul><li>Social pressure </li></ul></ul></ul><ul><li>Research shows that stress is a major factor in specific disorders EXAMPLES: </li></ul><ul><ul><li>Cardiovascular diseases ( pp. 50 and 52 ) </li></ul></ul><ul><ul><li>Gastrointestinal diseases ( pp. 50 and 52-53 ) </li></ul></ul><ul><ul><li>Immune system ( p. 53 ) </li></ul></ul><ul><ul><li>Musculoskeletal disorders ( p. 50 ) </li></ul></ul><ul><ul><li>Respiratory distress ( p. 50 ) </li></ul></ul>
  4. 4. How the Body Reacts to Stress pp. 50-52 <ul><li>General adaptation syndrome – a 3 stage attempt of the body to react and adapt to stressors that disrupt its normal balance </li></ul><ul><ul><li>The first stage is called the alarm stage </li></ul></ul><ul><ul><ul><li>It begins when a person is faced with a stress </li></ul></ul></ul><ul><ul><ul><ul><li>It is characterized by the release of stress hormones </li></ul></ul></ul></ul><ul><ul><li>The second stage is called the resistance stage </li></ul></ul><ul><ul><ul><li>It begins almost immediately after the alarm stage begins </li></ul></ul></ul><ul><ul><ul><ul><li>It is characterized by the perceived challenge </li></ul></ul></ul></ul><ul><ul><li>The third stage is called the exhaustion or recovery </li></ul></ul><ul><ul><ul><li>If the stressor leaves, you will recover </li></ul></ul></ul><ul><ul><ul><ul><li>You will relax and recuperate </li></ul></ul></ul></ul><ul><ul><ul><li>If you stay in a stressful state for too long, your resources may become depleted </li></ul></ul></ul>
  5. 5. Coping With Stress pp. 54-56 <ul><li>Adaptation energy stores – reserves of physical, mental, and emotional energy that gives the ability to cope with stress </li></ul><ul><ul><li>The 2 layers of adaptation energy stores is a deep layer surrounded by a superficial layer </li></ul></ul><ul><ul><ul><li>In the superficial layer, the energy stores are used first and are easy for the body to access </li></ul></ul></ul><ul><ul><ul><ul><li>They can replaced through positive health behaviors </li></ul></ul></ul></ul><ul><ul><ul><li>In the deep layer, the energy stores are determined in part by heredity </li></ul></ul></ul><ul><ul><ul><ul><li>They can NOT be replaced </li></ul></ul></ul></ul><ul><li>Positive health behaviors </li></ul><ul><ul><li>Proper diet and physical activity ( p. 54 ) </li></ul></ul><ul><ul><li>Adequate Sleep ( pp. 54-55 ) </li></ul></ul><ul><ul><li>A positive attitude ( p. 55 ) </li></ul></ul><ul><ul><li>Effective time management ( pp. 55-56 ) </li></ul></ul><ul><ul><li>Preventing burnout ( p. 56 ) </li></ul></ul>
  6. 6. Relaxation Tech & Checkmate for Stress pp. 57-59 <ul><li>Relaxation techniques </li></ul><ul><ul><li>Meditation (p. 57) </li></ul></ul><ul><ul><li>Prayer (p. 57) </li></ul></ul><ul><ul><li>Progressive relaxation (pp. 57-58) </li></ul></ul><ul><ul><li>Breathing techniques (p. 58) </li></ul></ul><ul><ul><li>Autogenics (p. 58) </li></ul></ul><ul><ul><li>Biofeedback training (p. 59) </li></ul></ul><ul><ul><li>Yoga (p. 59) </li></ul></ul><ul><li>Checkmate for stress </li></ul><ul><ul><li>3 techniques for coping (pp. 59-60) </li></ul></ul><ul><ul><ul><li>Situational reconstruction </li></ul></ul></ul><ul><ul><ul><li>Compensatory self-improvement </li></ul></ul></ul><ul><ul><ul><li>Find humor in yourself and situations </li></ul></ul></ul>