Health 11 Stress Lecture Fall 2005


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  • Agenda: Introduce myself and my wellness goals for the faculty, staff and students of LAVC Pass out Wellness Series/CPR classes to attendees Create a wellness interest questionnaire – What do the faculty, staff and students want to fulfill their wellness needs at LAVC? Walking program? Noon-time aerobic classes? Fitness testing and coaching? Wellness newsletters with informational support? I would like to provide a wellness effort but I would first like to know what our community here at LAVC needs Today’s lecture will address our construction years and how to effectively manage our stress and adapt to our situation – stress management will also address self-management. We will address the related responsibilities and our personal self-awareness. We all deal with situations differently and knowing this about our self there is a certain amount of pre-planning and preparation we can do. Nowadays – you see the term pre used a lot (prediabetic, prehypertension, prehabilitation). Fundamentally these terms have been created from an effort to take preventative steps to control as much as you can some of the events in our life and the acceptance to understand what you can’t control – risk factors (controllable vs. non-controllable factors)
  • Agenda: I have spoke with instructors, administrators and some of you BUG people about here at Valley, Cal State Northridge and Glendale Community College – the underlying premise and message that I have heard from everyone is that we need to focus on the future of our completed facilities that will make LAVC a state of the art higher learning facility where we have the opportunity to enhance our learning environment to the community. I was also a TA at CSUN back in ’94 during the Northridge earthquake – the physical education building was red tagged – when we were finally allowed into our offices it was by escort and hard hats – we didn’t know if our computers, rosters, teaching materials were destroyed – these natural disasters don’t give you time to pre-plan or make modifications – however with our construction efforts we have more control over this situation than the disasters you see on the news. This gives us the opportunity to plan, evaluate, modify, and adapt. Some advice I got from the Project coordinator at GCC is that the best way to keep the campus community comfortable with the construction is to keep everyone informed. Information updates on schedule and phases of the work is critical. Also as the work progresses to a point, arrange tours of the project during after construction hour times to show the progress – make pictures of the architect renderings available – minimize daily impact of college instructional environment by closing exterior windows to reduce noise and dust – work with the contractor to perform high impact activities early in the morning or after classes are over – keep the staff & faculty and students focused on the benefits of the new construction – day to day problems will arise and we must adjust – this too will pass
  • Historically the controversy began more than 4000 years ago – in terms of how emotions affect health – Chinese physicians noted that physical illness often followed episodes of frustration – Egyptian physicians of the same period prescribed good cheer and an optimistic attitude as ways to avoid poor health – half a millennium before the birth of christ, Hippocrates, the father of medicine, cautioned physicians that to cure a patient they needed a knowledge of the “whole of things” of mind as well as body – this philosophy persisted for hundreds of years – in the second century a Greek physician, Galen, observed that melancholic women were much more prone to breast cancer than women who were cheerful – In the 17 th and 18 th centuries this mind body connection and this holistic approach to health was abandoned – Rene Descartes (philosopher/scientist) and Robert Koch (German country doctor who found that germs cause anthrax in sheep). Koch theorized that every disease had a simple, specific cause: germs. Rudolf Virchow, the most respected medical authority of the time disagreed – he told Koch that diseases are complex and they involve factors like environment, heredity, nutrition, psychological state, preexisting health and stress. Germs undoubtedly played a role but there were other factors. Until recently most practitioners shared the theory that pathogens and nothing else cause disease – However we know today with reputable, longitudinal studies such as the Framingham Heart study that has been going on for 3 generations that there are many contributing risk factors to disease and each of us presents different profiles of vulnerabilities depending on our lifestyle, personalities and predisposing factors. We are still in uncharted waters when dealing with the mind, emotions, stress. These are not so tangible as a broken leg, a twisted ankle, a bruised knee – if you are physically sick people will tell you go to the doctor – but we don’t deal with emotional problems the same way – we are told to “suck it up” “deal with it” – that may work for some but there should be additional modalities to effectively resolve our health problems and move on
  • Similar to training adaptation -
  • If your needs are not being met – you will self medicate Some people use drugs to feel or not to feel, to escape or avoid Positive behaviors such as exercise, good nutrition, stress management techniques, practicing better ways of thinking and communicating – these all take time – and do not provide for a quick fix Bottom line – we have needs! We want to be happy We want to be successful We want to feel good We want to be loved We want to feel motivated We want to have energy We want friends We want to be recognized We want to be relaxed We want to feel “high” – stimulated We want to relieve depression We want to be less inhibited We want to try something new, take risks – be adventurous We want to discover the meaning of life
  • We can develop skills to reduce stress: - trying to attain homeostasis Assess your stressors – can you alter the circumstance or change your behavior Change your response – “what is to be gained from my response?” using cognitive coping strategies you can rationalize a better response which may not be your initial response Learning to cope – use drugs to escape, others seek help from counselors, you can forget about it or avoid certain people or situations – use a newer technique called stress inoculation – where you prepare for stressful situations ahead of time – thru role playing – similar to personal self-defense class – or practice a speech before you give it for the first time – stress inoculation similar to a vaccine inoculation – you expose yourself to a little bit of the stressor (or vaccine) to build you immunity (your response) Downshifting – your materialistic needs with your values and honest introspection – stress can mount from excessive demands you have created for yourself and your lifestyle – maybe you can simplify your needs and in turn your life Manage social interactions –do you have a social network – an interdependent life is more effective than an independent one Manage your emotions – fighting the anger urge – what are your triggers? Taking Mental action – change the way you think – worry constructively, look for alternatives, moderate your expectations, weed out trivia, tolerate mistakes of yourself and others Take physical action Manage your time Alternative stress techniques Create support groups – different groups for different occasions Develop your spiritual side – your purpose in life
  • Health 11 Stress Lecture Fall 2005

    1. 1. Managing Stress: Coping with Life’s Challenges
    2. 2. Body Systems <ul><li>Cardiovascular System </li></ul><ul><li>Respiratory System </li></ul><ul><li>Nervous System (CNS/PNS) </li></ul><ul><li>Gastrointestinal System </li></ul><ul><li>Endocrine System </li></ul><ul><li>Integumentary System </li></ul><ul><li>Musculoskeletal System </li></ul><ul><li>Urinary System </li></ul><ul><li>Hematologic System </li></ul><ul><li>Immune System </li></ul><ul><li>Reproductive System </li></ul>
    3. 3. Agenda <ul><li>What is Stress? </li></ul><ul><li>The Body’s Response to Stress </li></ul><ul><li>Stress and Your Health </li></ul><ul><li>Mind/Body Connection (chemicals in brain – how do we trigger their release?) </li></ul><ul><li>Sources of Stress </li></ul><ul><li>Managing Your Stress </li></ul>
    4. 4. The Challenges We Face Noise Dust Relocation Parking availability Classroom access Construction delays Allergies Detours Safety hazards Stressed students, faculty and staff Aesthetics Closed off areas
    5. 5. When did we start talking about stress? Rene Descartes Chinese medicine men Hippocrates Galen Robert Koch Rudolph Virchow Hans Selye
    6. 6. So, what is stress? Write down 10 things that “stress you out” This is your first class assignment to be collected
    7. 7. Your list of things that “stress you out” are actually STRESSORS Stressors can be external or internal to your body
    8. 8. STRESS <ul><li>The collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis. </li></ul><ul><li>In other words – stress is “your thing”. You are in control of your body and your actions or reactions. Your perception of the world around you and the world inside of you can help you deal with life pleasantly and effectively or in a bitter, cynical, ineffective manner. </li></ul>
    9. 9. How does your body respond to stress? Think of a stressful event that happened this week – write down 3 things you felt
    10. 10. Stressors give you the feeling like you just had a shot of espresso
    11. 11. Your body responds to the world around you and inside of you Stimulus/Response Your response keeps you alive Your 5 senses = touch, taste, hear, see, feel respond to your world However, excessive stimulus/response can create overload and long-term health problems Especially when your response does not match the stimulus (i.e. could of, would of, should of, what if)
    12. 12. The General Adaptation Syndrome Figure 3.1
    13. 13. The General Adaptation Syndrome: Alarm Phase Figure 3.2
    14. 14. Alarm Phase <ul><li>The cerebral cortex – region of brain responsible for higher mental functions – interprets nature of event (stressor). </li></ul><ul><li>The sympathetic nervous system is triggered. </li></ul><ul><li>Hypothalamus – interprets the body’s needs for more energy – triggers the pituitary gland to release ACTH (adrenocorticotropic hormone) </li></ul><ul><li>ACTH acts on the adrenal gland to release stress hormones – cortisol, epinephrine and norepinephrine </li></ul><ul><li>These stress hormones trigger the muscles and liver to release glycogen (glucagon) into glucose (energy) </li></ul><ul><li>Heart rate, blood pressure and respiration increases </li></ul><ul><li>The body’s resources have to be prioritized! Activities of the body that are important – but not urgent are put on “hold”, such as digestion. </li></ul>
    15. 15. Resistance Phase <ul><li>The body is actively trying to reverse the actions that transpired during the alarm phase. During the resistance phase the body is under the control of the parasympathetic nervous system. </li></ul><ul><li>The body’s vital functions such as heart rate, blood pressure, respiration, digestion, spleen function, vision, bladder function, glucose level, saliva and mucous, endorphins and hearing return to normal functioning. Remember – the body is trying to reach Homeostasis as a defense mechanism. The body wants to survive! </li></ul>
    16. 16. Exhaustion Phase <ul><li>Long term exposure to a stressor or stressors can result in overload. When the body is over-taxed and there are no recovery periods illness can result. </li></ul><ul><li>This is a depleted state that has been the result of an ineffective balance of the alarm and resistance phase. </li></ul>
    17. 17. So, Is stress bad? Yes or No?
    18. 18. Eustress
    19. 19. Distress
    20. 20. Stress and Your Health Short-term and long-term consequences
    21. 21. How do your feelings impact your health? <ul><li>Depressed Normal Bliss </li></ul><ul><li>Unhappy Euphoric </li></ul><ul><li>Distressed </li></ul>
    22. 22. Stress: Short-term (Immediate) consequences <ul><li>Physical Signs/Symptoms </li></ul><ul><li>irregular heartbeat, palpitations </li></ul><ul><li>asthma or shortness of breath </li></ul><ul><li>chest pain </li></ul><ul><li>sweaty palms or hands </li></ul><ul><li>cold hands or feet </li></ul><ul><li>skin problems (hives, eczema, psoriasis, tics, itching) </li></ul><ul><li>periodontal disease, jaw pain </li></ul><ul><li>reproductive problems </li></ul><ul><li>immune system suppression: more colds, flu, infections </li></ul><ul><li>growth inhibition </li></ul><ul><li>sleep disturbances </li></ul><ul><li>back, shoulder or neck pain </li></ul><ul><li>tension or migraine headaches </li></ul><ul><li>upset or acid stomach, cramps, heartburn, gas, irritable bowel syndrome </li></ul><ul><li>constipation, diarrhea </li></ul><ul><li>weight gain or loss, eating disorders </li></ul><ul><li>hair loss </li></ul><ul><li>muscle tension </li></ul><ul><li>fatigue </li></ul><ul><li>high blood pressure </li></ul>
    23. 23. Stress <ul><li>Emotional Signs/Symptoms </li></ul><ul><li>nervousness, anxiety </li></ul><ul><li>depression, moodiness </li></ul><ul><li>“ butterflies” </li></ul><ul><li>irritability, frustration </li></ul><ul><li>memory problems </li></ul><ul><li>lack of concentration </li></ul><ul><li>trouble thinking clearly </li></ul><ul><li>feeling out of control </li></ul><ul><li>substance abuse </li></ul><ul><li>phobias </li></ul><ul><li>overreactions </li></ul>
    24. 24. Long-term Consequences Chronic Diseases <ul><li>Cardiovascular Disease </li></ul><ul><li>Stroke </li></ul><ul><li>Cancer </li></ul><ul><li>Diabetes </li></ul><ul><li>Accidents </li></ul><ul><li>Flu/pneumonia </li></ul>
    25. 25. ACSM GUIDELINES 2005 Coronary Artery Disease Risk Factors <ul><li>Positive Risk Factors </li></ul><ul><li>Family history </li></ul><ul><li>Cigarette smoking </li></ul><ul><li>Abnormal blood pressure (>120/80) </li></ul><ul><li>Dyslipidemia </li></ul><ul><li>Impaired fasting glucose </li></ul><ul><li>Obesity </li></ul><ul><li>Sedentary lifestyle </li></ul><ul><li>Negative Risk Factor </li></ul><ul><li>High serum HDL cholesterol > 60mg/dL (1.6mmol/L) </li></ul>
    26. 26. Contributing Factors for CHD <ul><li>Stress (hostile) or depressed </li></ul><ul><li>TG </li></ul>
    27. 27. Managing Your Stress Building Skills to Reduce Stress
    28. 28. Know Your Stressors – Then Develop Ways to Manage Them <ul><li>Major life changes </li></ul><ul><li>Daily hassles </li></ul><ul><li>College stressors </li></ul><ul><li>Job-related stressors </li></ul><ul><li>Social stressors </li></ul><ul><li>Current events and global problems </li></ul><ul><li>Are there future stressors this semester you can foresee and prepare for? What about your exams? </li></ul>
    29. 29. Techniques for Managing Stress <ul><li>Social support or Support groups </li></ul><ul><li>Exercise </li></ul><ul><li>Nutrition </li></ul><ul><li>Sleep </li></ul><ul><li>Time management </li></ul><ul><li>Cognitive/Relaxation techniques </li></ul><ul><li>Go to school or develop a trade (empower yourself with knowledge/talents) </li></ul><ul><li>Acceptance of Your Strengths and Weaknesses </li></ul>
    30. 30. De-stress Have fun
    31. 31. Coping Strategies <ul><li>Positive Behaviors: </li></ul><ul><li>Exercise </li></ul><ul><li>Eat right </li></ul><ul><li>Plan a vacation </li></ul><ul><li>Visit friends </li></ul><ul><li>Go to the movies/theatre </li></ul><ul><li>Take a bubble bath </li></ul><ul><li>Go to school </li></ul><ul><li>Travel the world </li></ul><ul><li>Visit the Spas in Chile </li></ul><ul><li>Change your profession </li></ul><ul><li>Change your environment </li></ul><ul><li>Negative Behaviors: </li></ul><ul><li>Smoking </li></ul><ul><li>Getting drunk </li></ul><ul><li>Having sex w/ anyone </li></ul><ul><li>Violence </li></ul><ul><li>Being isolated </li></ul><ul><li>Excessive risks </li></ul><ul><li>Compulsive Gambling </li></ul><ul><li>Compulsive Shopping </li></ul><ul><li>Starving (anorexia) </li></ul><ul><li>Binge eating </li></ul><ul><li>Workaholic </li></ul><ul><li>Compulsive exerciser </li></ul>
    32. 32. Managing Your Stress Self-Awareness – ahhhhh!
    33. 33. Know yourself! <ul><li>Your Personality </li></ul><ul><li>Low self-esteem </li></ul><ul><li>External focus of control </li></ul><ul><li>Passivity </li></ul><ul><li>Post-traumatic stress disorder </li></ul><ul><li>Your Environment </li></ul><ul><li>Access </li></ul><ul><li>Abusive home </li></ul><ul><li>Peer norms </li></ul><ul><li>Life events /oppression </li></ul><ul><li>Your Biology </li></ul><ul><li>Early exposure </li></ul><ul><li>ADD/Learning disabilities </li></ul><ul><li>Neurotransmitter imbalance </li></ul><ul><li>Genetic predisposition </li></ul>
    34. 34. Is a pill dissolving in your stomach more effective than a healing thought dissolving in your mind?