stress and health
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Stress and HealthStress and Health
Stress FactsStress Facts
The American Academy of Family The American Academy of Family Physicians estimates that 60% of the Physicians estimates that 60% of the problems brought to physicians in the problems brought to physicians in the U.S. are stress related. Many are the U.S. are stress related. Many are the result of stress; others are made worse result of stress; others are made worse or last longer because of it.or last longer because of it.
Health Problems with Health Problems with Excessive StressExcessive Stress
CHD and strokeCHD and stroke Gastrointestinal problems such as Gastrointestinal problems such as
ulcersulcers Impaired immune systemImpaired immune system Insomnia, headacheInsomnia, headache BackacheBackache Drug & alcohol useDrug & alcohol use
How Stress Promotes IllnessHow Stress Promotes Illness
Direct effectDirect effect– Raises blood pressureRaises blood pressure– Impairs immune systemImpairs immune system
Indirect effectIndirect effect– Less positive behaviors Less positive behaviors
(exercise, healthy diet, lack of sleep)(exercise, healthy diet, lack of sleep)– More negative behaviors More negative behaviors
(drinking, smoking, unhealthy diet)(drinking, smoking, unhealthy diet)
The Stress Target ZoneThe Stress Target Zone
EUSTRESS (The optimal amount of stress)
BURN OUT
(Distress)
RUST OUT
(Boredom)
Stress ContinuumStress Continuum
Rust Out (Boredom)Rust Out (Boredom)– Fatigue, frustration, dissatisfactionFatigue, frustration, dissatisfaction
EustressEustress– Creativity, problem solving, change, satisfactionCreativity, problem solving, change, satisfaction
Burn Out (Distress)Burn Out (Distress)– Over-stimulation, ineffective problem solving, Over-stimulation, ineffective problem solving,
exhaustion, illness, low self-esteemexhaustion, illness, low self-esteem
Types of StressorsTypes of Stressors
EnvironmentalEnvironmental– Heat, noise, crowdingHeat, noise, crowding
PhysiologicalPhysiological– Drugs, caffeine, tobaccoDrugs, caffeine, tobacco
Emotional Emotional (psycho-social)(psycho-social)– Pressures, lifePressures, life
Characteristics of Characteristics of Stressful EventsStressful Events
NegativeNegative– Harder to accept than Harder to accept than
» positivepositive
UncontrollableUncontrollable– Take control of what you Take control of what you
» cancan
AmbiguousAmbiguous– Accompanies poorly definedAccompanies poorly defined
» expectationsexpectations
Contemporary Views Contemporary Views of the Nature of Stressof the Nature of Stress
Stressor Stress
Appraisal
Outcome
Coping
The Process of Stress
Stressor
High Stress
Low Stress
StressAppraisal
See stressor as a challenge
See stressor as a threat
Appraisal of StressorsAppraisal of Stressors
HardinessHardiness
CommitmentCommitment ControlControl ChallengeChallenge
Are you a “Hardy” Person?
Responses to StressResponses to Stress
PhysiologicalPhysiological– Increased HRIncreased HR– Tense musclesTense muscles
CognitiveCognitive– Worry, lack of concentrationWorry, lack of concentration– forgetfulnessforgetfulness
EmotionalEmotional– Anger, sense of dreadAnger, sense of dread
BehavioralBehavioral– Less patient, hurryingLess patient, hurrying
Coping with StressCoping with Stress
OutcomeStress
Active CopingStrategies
Stressorwithin your control
Stressorout of your control
Passive CopingStrategies
Types of Types of Coping StrategiesCoping Strategies
Active Coping Strategies– AcceptingAccepting– Re-AppraisingRe-Appraising– PrayingPraying– Problem SolvingProblem Solving– ControllingControlling– Seeking Social Seeking Social
SupportSupport
Passive Coping Strategies– IgnoringIgnoring– EscapingEscaping– ConfrontingConfronting– RelaxingRelaxing– ExercisingExercising– Seeking Social Seeking Social
SupportSupport
Types of Types of Social SupportSocial Support
InformationalInformational MaterialMaterial EmotionalEmotional
These may be either active or passiveThese may be either active or passive
You may not be able to smooth out the surf, but you can learn to ride the waves!
Summary of StressSummary of Stress
Steps for Steps for Stress Management:Stress Management:
Identify causes and symptoms of stressIdentify causes and symptoms of stress Use measures to reduce stressUse measures to reduce stress Seek solutions for avoiding stressorsSeek solutions for avoiding stressors
– Accept what can't be changedAccept what can't be changed– Act on what can be changedAct on what can be changed
Maintain fitness and healthMaintain fitness and health– Better able to cope with stress when rested Better able to cope with stress when rested
and in good shapeand in good shape
Common Stress Common Stress Reduction TechniquesReduction Techniques
Quick "time out"Quick "time out" Jacobson's progressive relaxationJacobson's progressive relaxation Autogenic trainingAutogenic training BiofeedbackBiofeedback Meditation / imageryMeditation / imagery ExerciseExercise
Each technique will be discussed separately in subsequent slides.
Quick "Time Out"Quick "Time Out"
Deep breathingDeep breathing Take mind off of problemsTake mind off of problems
Jacobson's Progressive Jacobson's Progressive Relaxation TechniqueRelaxation Technique
Involves alternate contraction and Involves alternate contraction and relaxation of musclesrelaxation of muscles
Teaches person to identify stress-Teaches person to identify stress-related tension in the bodyrelated tension in the body
Autogenic Relaxation TrainingAutogenic Relaxation Training
Combines deep rhythmic breathing with Combines deep rhythmic breathing with soothing imagerysoothing imagery
Feelings of heaviness and warmth Feelings of heaviness and warmth facilitate processfacilitate process
Meditation / ImageryMeditation / Imagery
Relies on deep breathingRelies on deep breathing Facilitated by images of peace and Facilitated by images of peace and
relaxationrelaxation
Exercise Exercise
Provides a break Provides a break from realityfrom reality
Improves mood Improves mood and self-esteemand self-esteem
SummarySummary
Stress is a natural part of Stress is a natural part of life but with appropriate life but with appropriate stress management stress management techniques you can learn techniques you can learn to manage it more to manage it more effectively.effectively.
Time ManagementTime Management
Maximizing your available timeMaximizing your available time Focusing your time on your prioritiesFocusing your time on your priorities
Steps for Steps for Time ManagementTime Management
Step 1 Establish prioritiesStep 1 Establish priorities Step 2 Monitor current time useStep 2 Monitor current time use Step 3 Analyze time useStep 3 Analyze time use Step 4 Make a scheduleStep 4 Make a schedule
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