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    Stress Presentation Stress Presentation Presentation Transcript

    • Stress and Wellness Management I saw a woman in the aisle of a grocery store pushing a cart, which held a screaming toddler. In a very calm, quiet voice she was saying, “Don’t scream, Jessica. Don’t yell Jessica. Be calm.” I had to admire the way she handled the stress of that moment. I went over to her and told her how wonderfully I thought she dealt with her baby. She replied, . …“I am Jessica.” -Rabbi Bernard Cohen
    • Stress and Wellness Management
      • Stress: The mind and body’s response to a perceived threat or challenge.
        • Note that stress is not a thing rather than a reaction to a thing (stressor)
      • Stressor: The event or perception that causes the mind/body to elicit a stress response.
    • Distress
      • Note the relationship between distress and disease. ( dis-ease )
      • Distress or more commonly called “stress” can initiate the stress response sometimes called the “flight/fight response.
      • Mobilizes the body to fight for its life. It’s a self-preservation adaptation.
    • Stress Response/Fast Response
      • When a threat is perceived the fight/flight response takes place.
      • Energy is instantly mobilized and several hormones released. Their common name is adrenaline.
      • Blood pressure, breathing rate and heart rate go up, digestion and other bodily functions are suppressed to allow all available energy to save your life.
    • Stress Response/Slow response
      • After the adrenaline is released a second hormone is manufactured in the body called cortisol.
      • Cortisol’s job is to release additional stores of energy that replace the energy used up to fight or run away.
      • Cortisol has several drawbacks if distress is chronic and constant (more on this later.)
    • Not all Stress is Bad
      • Stress can be motivational!
      • Eustress: From the word Euphoria
      • Pleasant and Curative Stress
      • Comes from elation and perceived events that are exciting
      • Can give us the “Rush”
      • Competitive edge
    • Most of today’s stressors are not life threatening, yet their cumulative effect can be.
      • Consider the typical things that “stress” you out today.
      • Examples?
      • Not all people perceive all of these as stressful.
      • How many of the stressors we listed are actually benefited by the stress response?
        • Many of these stressors are classified as chronic psychological stress.
    • Chronic Psychological & Societal Stress
    • Chronic Societal Stress
      • This is the stress that can cause dis-ease.
      • This is the stress associated with emotional outbursts, frustration, fatigue and illness. This stress can also lead people to self-medicate with drugs and alcohol.
      • Elevated cortisol levels result in:
        • Suppressed immune function
        • Suppressed digestion (ulcers)
        • Shuts down growth and repair
          • Both mental and physical
        • Over time can cause weight gain
    • Why don’t Zebras Get Ulcers?
    • Why don’t Zebras Get Ulcers?
      • Their stress is not psychological.
        • They don’t worry about their job responsibilities, blind dates, ozone depletion, global warming, taxes or living on a fixed income.
      • Their stress response does what it evolved to do.
      • Hormones cycle quickly and return to base level.
    • So why don’t some people seem stressed?
      • Remember stress is the mind and body’s reaction to a perceived threat or challenge.
      • Past experiences and genetics may determine our perception of threats & challenges and brain chemistry.
      • Relative health, age, social situation and fatigue can change our perceptions of what is stressful.
      • Some people manage their stress in healthy ways.
    • So what’s a stressed person to do?
      • Stress/Wellness Management
        • A lifestyle priority
        • A plan that works for you.
          • You have a variety of options
          • These options give you a sense of control-There is hope.
    • The Relaxation Response
    • The Relaxation Response
      • Dr. Herbert Benson/ Harvard Cardiologist founder of the Benson/Henry institute for mind and body.
      • Western Medicine meets eastern philosophy.
      • 1975 he describes the relaxation response
      • Meditation elicits a strong mind/body experience.
      • Long term benefits
    • What does Meditation do?
      • The relaxation response: Lowers heart, respiration rate and B.P.
      • Increases feel-good chemicals in the brain
      • Helps to cycle cortisol
      • Brings on feelings of wellbeing
        • After 4-5 weeks of regular meditation the person’s response to chronic stress is greatly suppressed.
        • Acts like a alpha/beta blocking drug for the heart.
    • The Relaxation Response
      • Do this first thing in the morning.
      • Sit in a comfortable chair in a quiet environment
      • Close your eyes and relax your body.
      • Focus on a word/phrase/thought that keeps you in the moment. Examples: calm, relax, smooth, warm, peace.
      • You may use a relaxation cd to aid you. There are many types.
      • Do this everyday for 15-20 minutes or two 10 minute sessions.
    • Other Wellness/Stress management techniques
      • Diet & Exercise
      • Sleep
      • Vacations/planned fun.
      • Hobbies/avocations
    • What does exercise do?
      • Ever feel really good after a good workout?
      • Endorphin release
      • Dopamine production
      • Balances cortisol
      • Energizes the body and mind
    • Study of College Students
      • Meditation reduced binge drinking 30%
      • Exercise reduced binge drinking 30%
      • Both meditation and exercise reduced binge drinking in students by up to 60%
      • Why?
      • Students claimed they didn’t feel “the need”
    • Sleep, you can’t live without it.
      • Rat study/teamsters study.
      • Sleep cycle requires long sessions of uninterrupted sleep to get maximum REM.
      • Average adult needs approx. 8 full hours of sleep to feel fully refreshed.
    • What does sleep do for us?
      • Balances stress hormones/cortisol.
      • Scrubs receptors in our brain.
      • Replenishes ATP to all cells
      • Allow neurons to grow & consolidate memories
      • Allows body to remove and repair damage from the toxic effects of free radicals in the environment.
      • Increases physical, mental and emotional performances during periods of wakefulness.
    • Prioritize
      • Guilt is a wasted emotion.
      • You are so important to many people but you are also important to yourself.
      • You can’t help others when you are sick.
      • Are 19 hours of stressful wakefulness better than 16 hours of when you are at your best?
      • How can you gain control?
    • Other Techniques for Stress management
      • Listening to music.
      • Volunteering to help others.
      • Planning then doing a “fun” event with others.
        • Vacation, party, concert, play.
      • Reading, sleeping, dancing and more!
      • Reduce sugar and processed food intake.
    • Side Effects Associated with Stress Reduction
      • Health
      • Happiness
      • A Feeling of Radiant well-being
      • Memories that can last a lifetime