L(a)unch and Learn Seminar 2011


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L(a)unch and Learn Seminar 2011

  1. 1. A<br />L unch & Learn Seminars 2011<br />Thursday<br /> January27th<br />5:30-6:30pm<br />Effects of Stress and How to Manage It<br />No Charge<br />Food & Drink Provided<br />Launch Sports<br />116 ½ W. Lime Ave.<br />Old Town Monrovia<br />626.303.1999 <br />seminars@launchsports.com<br />
  2. 2. What is Stress?<br />Stress is the physical, behavioral, and psychological response of the body to demands made upon it.<br />
  3. 3. What is a Stressor?<br />Stressor is a term used for what is actually causing the stress.<br />A stressor is any condition or event that causes a stress response; it may be physical, social, or psychological<br />
  4. 4. Examples of Stressors<br />College<br />Work<br />Deadlines<br />Friends/<br /> Relationships<br />Graduations<br />Holiday’s<br />Birthday’s<br />
  5. 5. Major Classifications of Stressors<br />
  6. 6. Lifestyle<br />Adaptation<br />Overload <br />Frustration<br />Deprivation<br />
  7. 7. Personality<br />Self-concept<br />Time-urgency<br />Anger and hostility<br />Need for control<br />Anxiety and anxious-reactivity<br />
  8. 8. Environment<br />Biological rhythms<br />Nutrition<br />Overcrowding<br />Noise<br />Pollution<br />Toxic Wastes<br />Drugs<br />
  9. 9. Different Types of Stress<br />Eustress<br />Distress<br />Optimal Stress<br />
  10. 10. Eustress<br />Eustress is positive, action-enhancing stress. <br />Example: Exercise is a positive stress because we view the stressor (exercise) a benefit to good health and well-being. <br />
  11. 11. Distress<br />Distress is to denote negative, debilitating, or harmful stress.<br />Example: Trying to do 10 things a once, while worrying about deadlines, being tired, forgetting to eat, etc.<br />
  12. 12. Optimal Stress<br />Optimal stress is a point between eustress and distress at which performance should be at its best.<br />Example: When you are stressed out about deadlines, yet you make time to exercise. (If you balance them you will become more motivated)<br />
  13. 13. General Adaptation Syndrome(GAS)A Model that helps illustrate the body’s response to stress<br />3 Stages<br />Alarm Stage<br />Resistance Stage<br />Exhaustion Stage<br />
  14. 14. Alarm Stage<br />Become aware of the stressor<br />The body is modified to defend against the stressor.<br />
  15. 15. Alarm Stage<br />Example: Diagnosis; Important Game; Unplanned pregnancy; Realized a deadline passed…<br />Your response might be…Increased heart rate, tense muscles, dry mouth, sweating, stomach may feel “queasy”. <br />
  16. 16. Resistance Stage<br />Preparation to fight the stressor<br />Arousal remains high, as the body and mind try to defend against and adapt to the stressor.<br />
  17. 17. Resistance Stage<br />Example: Realization that you have to fight; play the game; plan B<br />Your response might be…Heart rate and respiration will stabilize, muscles begin to relax, sweating decreases, immune system continues to ward off illness.<br />
  18. 18. Exhaustion Stage<br />Negative consequences of stress appear.<br />Resources to defend against stressors are very limited; ability to resist may collapse.<br />
  19. 19. Exhaustion Stage<br />When your at the end of completion and you are so tired because of the constant worry. You may experience illness because your body is so wore down.<br />Your response might be… Symptoms of the alarm stage may reappear, bodily functions weaken, immune system will shut down causing illness, even can death occur. <br />
  20. 20. Alarm Reaction<br />Stage of Resistance<br />Exhaustion<br />General Adaptation Syndrome<br />
  21. 21. Do you wonder what will happen to you body after constant wear and tear?<br />(The Allostatic Load Theory)<br />
  22. 22. Allostatic Load Theory<br />Researchers have termed the long-term wear and tear of the stress response as Allostatic Load.<br />An individual’s allostatic load is dependent on many factors including: genetics, life experiences, and emotional and behavioral responses to stressors.<br />
  23. 23. High Allostatic Load<br />A high allostatic load may be due to frequent stressors, poor adaption to common stressors , an inability to shut down the stress response, and imbalances in the stress response of different body systems.<br />
  24. 24. Allostatic Load<br />Researchers have linked high allostatic load with heart disease, hypertension, obesity, and reduced brain and immune system functioning.<br />In other words, when your allostatic load exceeds your ability to cope, you are more likely to get sick.<br />
  25. 25. Systems of the body Affected by Stress<br />Nervous System<br />Muscular System<br />Gastrointestinal System<br />Cardiovascular System<br />Skin System<br />Immune System<br />
  27. 27.
  28. 28. Your Personality Type has a Huge Impact on How You Control Stress!<br />(Type A vs Type B)<br />
  29. 29. Type A Personality<br />Type A people tend to display excessive amounts of stress and generally do not have a moderate level of patience.<br />Example: Your boss yelling at you because you did not make a deadline. (boss may be Type A)<br />
  30. 30. Characteristics of Type A’s<br />Always moving, walking, and eating rapidly.<br />Feel impatient with the rate at which most events take place.<br />Strive to think or do two or more things at once.<br />Cannot cope with leisure time.<br />Are obsessed with numbers. <br />
  31. 31. Type B Personality<br />Type B people tend to be more relax and laid back, and have a high patience level.<br />Example: You don’t feel guilty relaxing after work-you don’t involve your work in your home life.<br />
  32. 32. Characteristics of Type B’s<br />Never do more than one thing at a time.<br />Feel no need to display or discuss either their achievements or accomplishments unless the situation requires it.<br />Can relax without guilt.<br />Laid back a calm about things.<br />
  33. 33. Type A vs Type B<br />Type A<br />Makes up about 90% of the population.<br />Have a higher risk for heart disease.<br />Display excessive amounts of stress and often times feels threatened by competition.<br />Type B<br />Only makes up 10% of the population.<br />Decreased chance of heart disease.<br />Handles stress well and doesn’t feel threatened.<br />
  34. 34. How Can You Control Stress?<br />
  35. 35. Mental Control<br />Think and Act Constructively<br />Take Control<br />Problem-solve<br />Modify Expectations<br />Maintain Positivity<br />Cultivate your Sense of Humor<br />Weed Out Trivia<br />Live in the Present<br />Go with the Flow<br />
  36. 36. Control Your Mind<br />Sometimes controlling your mind isn’t easy, you have to train yourself to be in control. <br />In events that you have no control over, it doesn’t do any good to get angry or be impatient. Example: Someone cuts you off in traffic.<br />REMEMBER, YOU HAVE CONTROL OF YOUR OWN MIND!!!<br />
  37. 37. Training Your Mind to Be Patient Will...<br />Help you approach “rocky” situations with more control.<br />Will keep you in a better mood throughout the day.<br />Will allow you to relax and get more out of life, due to the fact that you are not finding flaws in everyone else.<br />
  38. 38. Exercise IS Important in Controlling Stress!<br />
  39. 39. Four Ways Exercise Controls Stress<br />1.Exercise can help you feel less anxious<br />Clinical studies have shown that after exercise there is decreased electrical activity of tensed muscles.<br />People have been less jittery and hyperactive after an exercise session.<br />
  40. 40. Stress Control and Exercise<br />2. Exercise can relax you.<br />One exercise session generates 90 to 120 minutes of relaxation response (also called post-exercise euphoria or endorphin response).<br />Endorphins improve your mood and leave you relaxed.<br />
  41. 41. Stress Control and Exercise<br />3. Exercise can make you feel <br />better about yourself.<br />Think about those times that you have been physically active. Haven’t you felt better about yourself?<br />That feeling of self-worth contributes to stress relief!<br />
  42. 42. Stress Control and Exercise<br />4. Exercise can make you eat better<br />People who exercise regularly tend to eat more nutritious food.<br />Good nutrition helps your body manage stress better.<br />
  43. 43. Controlling Stress Comes Down to Making Time to Exercise...<br />So Exercise, <br />Because your worth it!!!<br />