Department of Preventive Medicine your guide to health and well-being

The Causes of Stress and Practical Ways of Reducing and Managing Stress . Erik Sowder MS, MSW, Certified Biofeedback Therapist Ph.D. Clinical Health Psychology Candidate California School of Professional Psychology/ Alliant International University Creating Inner Balance In a Chaotic World

The Causes of Stress and Practical Ways of Reducing and Managing Stress

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What is Stress? Stimulus Work Time People Conflicting demands Response Physiological Autonomic Central Endocrine Respiratory Psychological Anxiety Depression Behavioral

Stimulus

Work

Time

People

Conflicting demands

Response

Physiological

Autonomic

Central

Endocrine

Respiratory

Psychological

Anxiety

Depression

Behavioral

Interactional Models of Stress Perception/appraisal Physiological Mediators Responses

Perception/appraisal

Physiological Mediators

Responses

Nature of Modern Stressors Few require massive mobilization (fight/flight) Most involve interpersonal challenges, social hierarchies, rejection/acceptance Often characterized by internal rumination and worry states; anticipatory anxiety Strong involvement of negative or critical self-judgement

Few require massive mobilization (fight/flight)

Most involve interpersonal challenges, social hierarchies, rejection/acceptance

Often characterized by internal rumination and worry states; anticipatory anxiety

Strong involvement of negative or critical self-judgement

It appears to me, Mr. Rubin that its all in your head

Migraine/Tension Headaches Asthma Muscle Pain High Blood Pressure Irritable Bowel Syndrome Panic/Anxiety/ Phobias Chronic Fatigue Syndrome Fibromyalgia

Migraine/Tension Headaches

Asthma

Muscle Pain

High Blood Pressure

Irritable Bowel Syndrome

Panic/Anxiety/ Phobias

Chronic Fatigue Syndrome

Fibromyalgia

Mediational Model of Psychophysiological Disorders Physical Symptoms Physiological Systems Cognitive/Emotional Factors Early Developmental Factors Genetics Social & Cultural Factors “hysteria”

Possible Mediators Sympathetic (gut,heart, muscle spindle, circadian rhythm, etc.) Over-arousal-providing the turbo-charge needed for mobilization of the body’s resources Parasympathetic (gut, heart, bronchi, etc.) Restoring homeostasis, restoration, putting on the brakes Respiratory (acid/base balance)

Sympathetic (gut,heart, muscle spindle, circadian rhythm, etc.)

Over-arousal-providing the turbo-charge needed for mobilization of the body’s resources

Parasympathetic (gut, heart, bronchi, etc.)

Restoring homeostasis, restoration, putting on the brakes

Respiratory (acid/base balance)

“ As a consequence of hyperventilation, the decrease in PCO 2 will reduce the caliber of the arteries and thereby impede the flow of blood to body tissue (ischemia), and the increase in blood pH will reduce the amount of oxygen that hemoglobin can release to the body tissue (hypoxia). Therefore, the heart must pump more frequently and with greater vigor in order to compensate for the decrease in pCO 2 and increase in pH.” { Ley, 1987, p.309}

Stress Management Approaches I Physiological Exercise Nutrition Mind/Body Techniques Yoga Tai Chi Mindfulness Meditation Breathing

Exercise

Nutrition

Mind/Body Techniques

Yoga

Tai Chi

Mindfulness Meditation

Breathing

Stress Management Techniques II: Cognitive Reframing/ humor Decatastrophizing Reducing the duration of “stress attacks” Acceptance of flawed self reduction of duration Cognitive workbooks (Ex. Mind over Mood)

Reframing/ humor

Decatastrophizing

Reducing the duration of “stress attacks”

Acceptance of flawed self

reduction of duration

Cognitive workbooks (Ex. Mind over Mood)

Raymond puts an end to his critical inner dialog . New Trends Cognitive Therapy