Stress <ul><li>“ … .stress is the nonspecific response of the body to any demand, whether it is caused by, or results in p...
Stress <ul><li>“… a  sociopsychophysiological  phenomenon.  It is  a composite of intellectual, behavioral, metabolic, imm...
Stress <ul><li>“ … a reaction in your mind and body to an event in the outside world that alarms or arouses you.” </li></u...
 
Sources of Stress The Good Get married Have children Buy a new home Go on vacation New Job Promotion The Bad Break a leg S...
Types of Stressors Emotional Environmental Injury Physical Illness Career Pressures
Mind Body Integration Mind Body Mind Body Mind Body Mind Body Body Mind Chocolate Mind
Why Stress Management? <ul><li>Stress Related Disorders & Chemical Dependency </li></ul><ul><li>Cost U.S. Employers Billio...
98.6 pH 7.4 Oxygen 99% 98.6 pH 7.4 Oxygen 99%
The Stress Response is the Body’s  911  System
Autonomic Nervous System <ul><li>Sympathetic </li></ul><ul><ul><li>Increased HR, BP, RR </li></ul></ul><ul><ul><li>Muscles...
CUMULATIVE STRESS <ul><li>“ Any idiot can face a crisis……. </li></ul><ul><li>Its the day to day living that wears you out....
 
How Can the Stress Response  Make Us Sick? <ul><li>Chronically elevated BP </li></ul><ul><ul><li>atherosclerosis </li></ul...
Why Stress Management? <ul><li>Researchers indicate 2/3 of medical visits are for stress related illnesses </li></ul><ul><...
Physiologic Signs of Stress <ul><li>Immediate Changes </li></ul><ul><ul><li>Increased cardiac output </li></ul></ul><ul><u...
Physiologic Sign of Stress <ul><li>Long Term Effects </li></ul><ul><ul><li>Increased breakdown of protein </li></ul></ul><...
Emotional Signs of Stress <ul><li>Denial </li></ul><ul><li>Fear </li></ul><ul><li>Depression </li></ul><ul><li>Grief </li>...
Cognitive Signs & Symptoms <ul><li>Difficulty Making Decisions </li></ul><ul><li>Confusion </li></ul><ul><li>Difficulty Na...
Behavioral Signs of Stress <ul><li>Withdrawal </li></ul><ul><li>Suspiciousness </li></ul><ul><li>Excessive Humor or Silenc...
Negative Self-Talk <ul><li>The Worrier Voice  - “What if…..?” </li></ul><ul><ul><li>Make a plan then get it out of your he...
<ul><li>Feeling “on edge” </li></ul><ul><li>Vague sense of future doom </li></ul><ul><li>Fear losing control </li></ul><ul...
Physical Symptoms of Anxiety <ul><li>Increased Muscle Tension </li></ul><ul><li>Dizziness </li></ul><ul><li>Rapid Heartbea...
Coping Skills to Manage Anxiety <ul><li>Relaxation Techniques </li></ul><ul><li>Exercise </li></ul><ul><li>Examine Self Ta...
Anger Physical Symptoms   <ul><li>Increased HR, BP </li></ul><ul><li>Increased Muscle Tension & Sweating </li></ul><ul><li...
<ul><li>“ When angry, count four, when very angry, swear.” </li></ul><ul><li>-Mark Twain </li></ul>
Anger Management <ul><li>Anger Intensifying   </li></ul><ul><ul><li>Yelling </li></ul></ul><ul><ul><li>Sulking </li></ul><...
Workaholic Behaviors <ul><li>A person whose desire to work long and hard is intrinsic, and whose work habits always exceed...
Personality Traits of a Workacholic <ul><li>Detail oriented </li></ul><ul><li>Perfectionistic </li></ul><ul><li>High perso...
Workaholic Behaviors <ul><li>Impaired </li></ul><ul><ul><li>No pleasure in leisure </li></ul></ul><ul><ul><li>Distressed w...
Suggested Behaviors <ul><li>Don’t ruminate over problems </li></ul><ul><li>Respond to signs of fatigue </li></ul><ul><li>D...
Depression <ul><li>Mild </li></ul><ul><li>Moderate </li></ul><ul><li>Severe  </li></ul><ul><ul><li>Always requires  profes...
Garbage In = Garbage Out Told you so... Heart Disease   Hypertension Arthritis  Headache Stroke   Irritable Bowel Cancer  ...
Healthy Habits <ul><li>Nutrition </li></ul><ul><li>Attention to Symptoms </li></ul><ul><li>Exercise </li></ul><ul><li>Slee...
<ul><li>Physiology of Circadian Rhythms </li></ul><ul><li>Stages of Sleep </li></ul><ul><li>REM Sleep </li></ul><ul><li>Sh...
Increase Quality of Sleep <ul><li>Do </li></ul><ul><ul><li>Exercise (early in day) </li></ul></ul><ul><ul><li>Avoid Caffei...
<ul><li>“ A person without a sense of humor is like a wagon without springs --- jolted by every pebble in the road.” </li>...
<ul><li>Causes Deep Abdominal Breathing </li></ul><ul><li>Increases Circulation </li></ul><ul><li>Releases Endorphins & En...
<ul><li>“ Laughter and tears are both responses to frustration and exhaustion . . .I myself prefer to laugh, since there i...
BANG HEAD HERE ANTI- STRESS THERAPY REPEAT UNTIL STRESS IS GONE OR  YOU ARE UNCONSCIOUS
Relaxation Techniques <ul><li>Abdominal Breathing </li></ul><ul><li>Active Progressive Muscle Relaxation </li></ul><ul><li...
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Stress management 1_

  1. 2. Stress <ul><li>“ … .stress is the nonspecific response of the body to any demand, whether it is caused by, or results in pleasant or unpleasant conditions.” </li></ul><ul><li>Hans Selye, MD </li></ul>
  2. 3. Stress <ul><li>“… a sociopsychophysiological phenomenon. It is a composite of intellectual, behavioral, metabolic, immune, and other physiological responses to a stressor (or stressors) of endogenous or exogenous origins. The stressors may involve thoughts and feelings or may be a perceived threat or some other condition such as cold. The response generally serves a protective, adaptive function. </li></ul><ul><li>Lindsay, Carrieri-Kohlman, Page </li></ul>
  3. 4. Stress <ul><li>“ … a reaction in your mind and body to an event in the outside world that alarms or arouses you.” </li></ul><ul><li>EMS Stress: An Emergency Responder’s Handbook for Living Well </li></ul>
  4. 6. Sources of Stress The Good Get married Have children Buy a new home Go on vacation New Job Promotion The Bad Break a leg Spouse loses job Kidlet in trouble Lose wallet In-laws coming The Ugly Nasty car accident Bankruptcy Divorce Loved one dying
  5. 7. Types of Stressors Emotional Environmental Injury Physical Illness Career Pressures
  6. 8. Mind Body Integration Mind Body Mind Body Mind Body Mind Body Body Mind Chocolate Mind
  7. 9. Why Stress Management? <ul><li>Stress Related Disorders & Chemical Dependency </li></ul><ul><li>Cost U.S. Employers Billions $$$$$ </li></ul><ul><ul><li>lost productivity </li></ul></ul><ul><ul><li>increased health care expenses </li></ul></ul><ul><ul><li>increased absenteeism </li></ul></ul><ul><ul><li>increased accidents </li></ul></ul>
  8. 10. 98.6 pH 7.4 Oxygen 99% 98.6 pH 7.4 Oxygen 99%
  9. 11. The Stress Response is the Body’s 911 System
  10. 12. Autonomic Nervous System <ul><li>Sympathetic </li></ul><ul><ul><li>Increased HR, BP, RR </li></ul></ul><ul><ul><li>Muscles tense </li></ul></ul><ul><ul><li>Brain becomes more alert </li></ul></ul><ul><ul><li>Liver increases blood glucose level </li></ul></ul><ul><ul><li>Digestion inhibited </li></ul></ul><ul><ul><li>Pupils dilate </li></ul></ul><ul><li>Parasympathetic </li></ul><ul><ul><li>Normalizes HR, BP, RR </li></ul></ul><ul><ul><li>Muscles relax </li></ul></ul><ul><ul><li>Energy storage </li></ul></ul><ul><ul><li>Promotes growth </li></ul></ul><ul><ul><li>Mediates calm </li></ul></ul><ul><ul><li>Pupils constrict </li></ul></ul>
  11. 13. CUMULATIVE STRESS <ul><li>“ Any idiot can face a crisis……. </li></ul><ul><li>Its the day to day living that wears you out.” </li></ul><ul><li>Anton Cherkhov </li></ul>
  12. 15. How Can the Stress Response Make Us Sick? <ul><li>Chronically elevated BP </li></ul><ul><ul><li>atherosclerosis </li></ul></ul><ul><ul><li>myocardial ischemia </li></ul></ul><ul><li>Constantly using stored energy </li></ul><ul><ul><li>tire more easily </li></ul></ul><ul><li>Blocked insulin secretion </li></ul><ul><ul><li>higher risk of diabetes </li></ul></ul>
  13. 16. Why Stress Management? <ul><li>Researchers indicate 2/3 of medical visits are for stress related illnesses </li></ul><ul><li>Stress response contributes to: </li></ul><ul><ul><li>coronary artery disease </li></ul></ul><ul><ul><li>cancer </li></ul></ul><ul><ul><li>respiratory disorders </li></ul></ul><ul><ul><li>unintentional injuries </li></ul></ul><ul><ul><li>cirrhosis </li></ul></ul><ul><ul><li>suicide </li></ul></ul>
  14. 17. Physiologic Signs of Stress <ul><li>Immediate Changes </li></ul><ul><ul><li>Increased cardiac output </li></ul></ul><ul><ul><li>Increased circulation </li></ul></ul><ul><ul><li>Increased BP, RR </li></ul></ul><ul><ul><li>Increased sweating </li></ul></ul><ul><ul><li>Piloerection </li></ul></ul><ul><ul><li>Pupil dilatation </li></ul></ul><ul><ul><li>Decreased salivation </li></ul></ul><ul><ul><li>Decreased gastric motility </li></ul></ul><ul><ul><li>Hyperalertness </li></ul></ul><ul><ul><li>Increased blood sugar </li></ul></ul><ul><ul><li>Use of blood glucose </li></ul></ul><ul><ul><li>Decreased stored energy </li></ul></ul><ul><ul><li>Increased fatty acids </li></ul></ul><ul><ul><li>Increased metabolism </li></ul></ul>
  15. 18. Physiologic Sign of Stress <ul><li>Long Term Effects </li></ul><ul><ul><li>Increased breakdown of protein </li></ul></ul><ul><ul><li>Increased blood glucose </li></ul></ul><ul><ul><li>Increased vascular constriction </li></ul></ul><ul><ul><li>Decreased inflammatory response </li></ul></ul><ul><ul><li>Decreased immune response </li></ul></ul><ul><ul><li>Increased fluid volume </li></ul></ul><ul><ul><li>Increased sodium & fluid retention in kidneys </li></ul></ul>
  16. 19. Emotional Signs of Stress <ul><li>Denial </li></ul><ul><li>Fear </li></ul><ul><li>Depression </li></ul><ul><li>Grief </li></ul><ul><li>Anger </li></ul><ul><li>Worry </li></ul><ul><li>Uncertainty </li></ul><ul><li>Hopelessness </li></ul><ul><li>Helplessness </li></ul><ul><li>Feeling lost </li></ul><ul><li>Wishing to hide </li></ul><ul><li>Anxiety </li></ul><ul><li>Panic </li></ul><ul><li>Inappropriate Emotions </li></ul>
  17. 20. Cognitive Signs & Symptoms <ul><li>Difficulty Making Decisions </li></ul><ul><li>Confusion </li></ul><ul><li>Difficulty Naming Familiar Items </li></ul><ul><li>Poor Concentration </li></ul><ul><li>Blaming Others </li></ul><ul><li>Memory Problems </li></ul><ul><li>Replaying Events Over & Over </li></ul>
  18. 21. Behavioral Signs of Stress <ul><li>Withdrawal </li></ul><ul><li>Suspiciousness </li></ul><ul><li>Excessive Humor or Silence </li></ul><ul><li>Increased Smoking, Alcohol or Food </li></ul><ul><li>Change in Activity Level </li></ul><ul><li>Angry Outbursts </li></ul><ul><li>Crying Spells </li></ul>
  19. 22. Negative Self-Talk <ul><li>The Worrier Voice - “What if…..?” </li></ul><ul><ul><li>Make a plan then get it out of your head. </li></ul></ul><ul><li>The Critic Voice - “How stupid…..” </li></ul><ul><ul><li>Recognize what is really true. </li></ul></ul><ul><li>The Victim Voice - “I’ll never be able to…..” </li></ul><ul><ul><li>There is always something to do to work toward a goal. </li></ul></ul><ul><li>The Perfectionist - “I should……” </li></ul><ul><ul><li>Assess your unrealistic expectations of yourself . </li></ul></ul>
  20. 23. <ul><li>Feeling “on edge” </li></ul><ul><li>Vague sense of future doom </li></ul><ul><li>Fear losing control </li></ul><ul><li>Racing thoughts </li></ul><ul><li>Detached from self </li></ul><ul><li>Decreased ability to learn </li></ul>
  21. 24. Physical Symptoms of Anxiety <ul><li>Increased Muscle Tension </li></ul><ul><li>Dizziness </li></ul><ul><li>Rapid Heartbeat </li></ul><ul><li>Shortness of Breath </li></ul><ul><li>Queasy Stomach </li></ul><ul><li>Dry Mouth </li></ul><ul><li>Increased Perspiration </li></ul><ul><li>Problems with Sleep </li></ul>
  22. 25. Coping Skills to Manage Anxiety <ul><li>Relaxation Techniques </li></ul><ul><li>Exercise </li></ul><ul><li>Examine Self Talk </li></ul><ul><li>Develop Action Plan </li></ul><ul><li>Avoid Stimulants </li></ul><ul><ul><li>caffeine, nicotine, sugar </li></ul></ul><ul><li>Counseling </li></ul><ul><li>Drug Therapy </li></ul>
  23. 26. Anger Physical Symptoms <ul><li>Increased HR, BP </li></ul><ul><li>Increased Muscle Tension & Sweating </li></ul><ul><li>Restlessness </li></ul><ul><li>Emotional Symptoms </li></ul><ul><li>Shattered Beliefs in a Just World </li></ul><ul><li>Wronged </li></ul><ul><li>Ready to Fight </li></ul><ul><li>Defensive </li></ul>
  24. 27. <ul><li>“ When angry, count four, when very angry, swear.” </li></ul><ul><li>-Mark Twain </li></ul>
  25. 28. Anger Management <ul><li>Anger Intensifying </li></ul><ul><ul><li>Yelling </li></ul></ul><ul><ul><li>Sulking </li></ul></ul><ul><ul><li>Pouting </li></ul></ul><ul><ul><li>Hitting </li></ul></ul><ul><ul><li>Other Violence </li></ul></ul><ul><ul><li>Competitive Games </li></ul></ul><ul><ul><li>Accusations </li></ul></ul><ul><ul><li>Arguing </li></ul></ul><ul><li>Cooling Off Habits </li></ul><ul><ul><li>Abdominal Breathing </li></ul></ul><ul><ul><li>Count to Ten </li></ul></ul><ul><ul><li>Non-Competitive Exercise </li></ul></ul><ul><ul><li>Distraction </li></ul></ul><ul><ul><li>Humor </li></ul></ul><ul><ul><li>Empathy for Other Person </li></ul></ul>
  26. 29. Workaholic Behaviors <ul><li>A person whose desire to work long and hard is intrinsic, and whose work habits always exceed the job description and expectation of others. </li></ul>
  27. 30. Personality Traits of a Workacholic <ul><li>Detail oriented </li></ul><ul><li>Perfectionistic </li></ul><ul><li>High personal standards </li></ul><ul><li>Action oriented </li></ul><ul><li>Easily bored </li></ul><ul><li>Highly dedicated </li></ul><ul><li>Task oriented </li></ul>
  28. 31. Workaholic Behaviors <ul><li>Impaired </li></ul><ul><ul><li>No pleasure in leisure </li></ul></ul><ul><ul><li>Distressed when not working </li></ul></ul><ul><ul><li>Isolated lifestyle </li></ul></ul><ul><ul><li>Family in distress </li></ul></ul><ul><li>Contented </li></ul><ul><ul><li>Family accepts work habits </li></ul></ul><ul><ul><li>Autonomy & variety in workplace </li></ul></ul><ul><ul><li>Good match between personality & job skills </li></ul></ul><ul><ul><li>Good health </li></ul></ul>
  29. 32. Suggested Behaviors <ul><li>Don’t ruminate over problems </li></ul><ul><li>Respond to signs of fatigue </li></ul><ul><li>Don’t self medicate </li></ul><ul><ul><li>ie. alcohol/drug abuse </li></ul></ul><ul><li>Take scheduled time off </li></ul><ul><li>Stabilize domestic situations </li></ul><ul><li>Develop/maintain friendships </li></ul><ul><li>Engage in regular exercise </li></ul><ul><li>Foster sense of humor </li></ul>
  30. 33. Depression <ul><li>Mild </li></ul><ul><li>Moderate </li></ul><ul><li>Severe </li></ul><ul><ul><li>Always requires professional help. </li></ul></ul>
  31. 34. Garbage In = Garbage Out Told you so... Heart Disease Hypertension Arthritis Headache Stroke Irritable Bowel Cancer Diabetes Cumulative Stress Ugly Health Habits
  32. 35. Healthy Habits <ul><li>Nutrition </li></ul><ul><li>Attention to Symptoms </li></ul><ul><li>Exercise </li></ul><ul><li>Sleep </li></ul><ul><li>Recreation </li></ul><ul><li>Stretching </li></ul><ul><li>Social Support </li></ul><ul><li>Humor </li></ul>Balance is the Key
  33. 36. <ul><li>Physiology of Circadian Rhythms </li></ul><ul><li>Stages of Sleep </li></ul><ul><li>REM Sleep </li></ul><ul><li>Shift Work </li></ul>
  34. 37. Increase Quality of Sleep <ul><li>Do </li></ul><ul><ul><li>Exercise (early in day) </li></ul></ul><ul><ul><li>Avoid Caffeine </li></ul></ul><ul><ul><li>Avoid Alcohol </li></ul></ul><ul><ul><li>Don’t Self Medicate for Sleep </li></ul></ul><ul><ul><ul><li>(some sedatives interfere with deep sleep) </li></ul></ul></ul><ul><ul><li>Relaxation Techniques Before Sleep </li></ul></ul><ul><ul><li>Warm Bath </li></ul></ul><ul><ul><li>Avoid Rich Foods Before Sleep </li></ul></ul>
  35. 38. <ul><li>“ A person without a sense of humor is like a wagon without springs --- jolted by every pebble in the road.” </li></ul><ul><li>-Henry Ward Beecher, American clergyman </li></ul>
  36. 39. <ul><li>Causes Deep Abdominal Breathing </li></ul><ul><li>Increases Circulation </li></ul><ul><li>Releases Endorphins & Enkyins </li></ul><ul><li>Relieves Tension </li></ul><ul><li>Puts Life into Perspective </li></ul>
  37. 40. <ul><li>“ Laughter and tears are both responses to frustration and exhaustion . . .I myself prefer to laugh, since there is less cleaning up to do afterward.” </li></ul><ul><li>-Kurt Vonnegut </li></ul>
  38. 41. BANG HEAD HERE ANTI- STRESS THERAPY REPEAT UNTIL STRESS IS GONE OR YOU ARE UNCONSCIOUS
  39. 42. Relaxation Techniques <ul><li>Abdominal Breathing </li></ul><ul><li>Active Progressive Muscle Relaxation </li></ul><ul><li>Visualization </li></ul><ul><li>Self-Hypnosis </li></ul><ul><li>Meditation </li></ul><ul><li>Music </li></ul><ul><li>Stretching </li></ul><ul><li>Exercise </li></ul>
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