StressStressGroup 2, Chapter 9, Lesson 2: StressGroup 2, Chapter 9, Lesson 2: Stress

Designed for: Ages 25-30Designed for: Ages 25-30

Devin Miller, Shea Tanney, Devin Miller, Shea Tanney,

Katie Daniel, Katie Stopka, Katie Daniel, Katie Stopka,

Terika McCallTerika McCall

What is Stress?

Any change that causes your body Any change that causes your body physical of mental tensionphysical of mental tension

Myriad of physical and mental reactions Myriad of physical and mental reactions that either keep us sharp or put our that either keep us sharp or put our health in dangerhealth in danger

More on Stress...More on Stress... Stress is caused by anything that

requires you to adjust to a change in environment

Body reacts to changes with physical, mental, and emotional responses

Causes of stress differs for each person as well as our coping mechanisms

When stress goes overboard

What is a Stressor?

Events that provoke stress are STRESSORS

Include everything from physical danger to making a class presentation or taking a final exam

Internal & External Stressors:

External Stressors: Adverse physical conditions (i.e. pain)

Stressful psychological environment

In humans and animals

Internal Stressors: Physical or psychological (i.e. intense worry about a harmful event)

Rare or absent in most animals except humans

Time magazine's June 6, 1983 cover story, STRESS! "The Epidemic of the Eighties"

Stress = leading health problem

Numerous surveys confirm adult Americans perceive they are under much more stress than a decade ago

The Stress ResponseThe Stress Response

Fight or FlightFight or Flight– Increased heart rate and blood Increased heart rate and blood

pressurepressure– Slow digestionSlow digestion– Dilated pupilsDilated pupils– Rapid rush of strengthRapid rush of strength– Increased sweatingIncreased sweating– Rapid breathingRapid breathing

Types of StressTypes of Stress

Two types of StressTwo types of Stress1. Eustress1. Eustress

2. Distress2. Distress

Stress and PersonalityStress and Personality

Two main typesTwo main types– Type A: competitive and high Type A: competitive and high

achievingachieving– Type B: non-competitive, “laid Type B: non-competitive, “laid

back”back”

Research: Stress & Research: Stress & PersonalityPersonality

Type A Type A personality personality actually shown actually shown to relieve stressto relieve stress

Type A vs. Type BType A vs. Type B

Type A: may relieve stress by Type A: may relieve stress by workingworking

Type B: more likely to hold onto Type B: more likely to hold onto stressstress

The “Hardy Personality”The “Hardy Personality”

Personality type which continues Personality type which continues to stay healthy despite major or to stay healthy despite major or traumatic stressorstraumatic stressors

3 Important 3 Important CharacteristicsCharacteristics

1.1. ChangeChange

2.2. CommitmentCommitment

3.3. ControlControl

ChangeChange

Likes and welcomes changeLikes and welcomes change Views change as an opportunity for Views change as an opportunity for

growthgrowth

CommitmentCommitment

Strong sense of purposeStrong sense of purpose Committed to people, activities and Committed to people, activities and

principles that bring meaning to principles that bring meaning to their lifetheir life

ControlControl

Sense of power about his or her lifeSense of power about his or her life Feels some influence over what Feels some influence over what

happenshappens Takes action when possibleTakes action when possible

Optimum StressOptimum Stress

5 Categories of Stress5 Categories of Stress

1.1. BiologicalBiological- Biochemical Biochemical

imbalanceimbalance- ChemicalChemical- InjuryInjury

2.2. EnvironmentalEnvironmental- PovertyPoverty- Natural disasterNatural disaster- NoiseNoise

5 Categories of Stress5 Categories of Stress

3. Cognitive3. Cognitive– PerceptionPerception– ExpectationsExpectations

4. Personal Behavior4. Personal Behavior– Negative reactionsNegative reactions– Drugs or alcoholDrugs or alcohol– Lack of exerciseLack of exercise

5 Categories of Stress5 Categories of Stress

5. Life situations5. Life situations– DeathDeath– DivorceDivorce– Relationship Relationship

problemsproblems

Negative Effects of StressNegative Effects of Stress

Caused by:Caused by:– Persistent stressful situationsPersistent stressful situations– Traumatic eventTraumatic event– Inefficient relaxation techniquesInefficient relaxation techniques– Acute stress combined with serious Acute stress combined with serious

illnessillness

Negative Effects of StressNegative Effects of Stress

13 side effects of stress13 side effects of stress

1.1. Psychological effectsPsychological effects- anxiety/depression- anxiety/depression

2.2. Heart DiseaseHeart Disease

3.3. StrokeStroke

4.4. Susceptibility to infectionsSusceptibility to infections

Common Effects of Stress Common Effects of Stress cont.cont.

5. Immune disorders5. Immune disorders-eczema-eczema

6. Cancer6. Cancer

7. Gastrointestinal Problems7. Gastrointestinal Problems- peptic ulcers- peptic ulcers

8. Eating Problems8. Eating Problems- weight gain- weight gain

Common Effects of Stress Common Effects of Stress cont.cont.

9. Diabetes9. Diabetes

10. Pain10. Pain

- headaches- headaches

11. Sleep disturbances11. Sleep disturbances

12. Sexual & reproductive dysfunction12. Sexual & reproductive dysfunction

13. Memory, concentration and 13. Memory, concentration and learning difficultieslearning difficulties

Risks of StressRisks of Stress

When is stress dangerous?When is stress dangerous?– If it interferes with normal life for a If it interferes with normal life for a

long period timelong period time Feeling “OUT OF CONTROL”Feeling “OUT OF CONTROL”

Risks of StressRisks of Stress

Continuous feelings of fatigueContinuous feelings of fatigue Inability to concentrateInability to concentrate Irritable in usually calm situationsIrritable in usually calm situations

Coping with stressCoping with stress– Do not try and control the external Do not try and control the external

stressorstressor– Control the internal reaction to the Control the internal reaction to the

stressorstressor Emotional and psychological Emotional and psychological

responsesresponses

12 Ways to Manage Stress12 Ways to Manage Stress

1.1. Be RealisticBe Realistic- Learn to Say NO!Learn to Say NO!

2.2. Shed the “Superman” Shed the “Superman” urgeurge- No one is perfectNo one is perfect

3.3. MeditateMeditate

- 10-20 min = chronic - 10-20 min = chronic stress reliefstress relief

12 Ways to Manage Stress12 Ways to Manage Stress

4.4. VisualizeVisualize- Picture successPicture success

5.5. Take one thing at a Take one thing at a timetime

- check off tasks- check off tasks

6.6. ExerciseExercise- 20-30min regular activity- 20-30min regular activity

12 Ways to Manage Stress12 Ways to Manage Stress

7.7. HobbiesHobbies- Schedule self careSchedule self care

8.8. Healthy lifestyleHealthy lifestyle- Good nutritionGood nutrition

9.9. Share your Share your feelingsfeelings- Call a friend- Call a friend

12 Ways to Manage Stress12 Ways to Manage Stress

10.10. Be flexibleBe flexible- CompromiseCompromise

11.11. Easy on CriticismEasy on Criticism- Everyone is uniqueEveryone is unique

12.12. Seek professional helpSeek professional help- Free services at UF SHCC- Free services at UF SHCC

Stress Management

Activity 1: MeditationActivity 1: Meditation

Meditation is a mind-body CAM Meditation is a mind-body CAM practicepractice

Types of meditationTypes of meditation– ConcentrationConcentration– MotionMotion– SpiritualSpiritual

Breathe deeplyBreathe deeply– Focus on breathsFocus on breaths

Scan your bodyScan your body– SensationsSensations

Repeat sacred name/phraseRepeat sacred name/phrase– MantraMantra

Exercise the imaginationExercise the imagination– Guided imageryGuided imagery

Concentration MeditationConcentration Meditation

Activity 2: Deep BreathingActivity 2: Deep Breathing

Designed to bring fresh air into Designed to bring fresh air into the bodythe body

Promotes relaxationPromotes relaxation

Activity 3: StretchingActivity 3: Stretching

Works tension out of musclesWorks tension out of muscles Target areasTarget areas

– WristsWrists– ShouldersShoulders– NeckNeck– BackBack