Stress management 1_

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