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Stress & Health Stress Management & Relaxation

Stress Facts

The American Academy of Family Physicians estimates that 60% of the problems brought to physicians in the U.S. are stress related. Many are the result of stress; others are made worse or last longer because of it.
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Health Problems with Excessive Stress


CHD and stroke Gastrointestinal problems such as ulcers Impaired immune system Insomnia

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How Stress Promotes Illness

Direct effect
Raises blood pressure Impairs immune system

Indirect effect
Less positive behaviors (exercise, healthy diet, lack of sleep) More negative behaviors (drinking, smoking, unhealthy diet)

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Historical Perspectives on the Nature of Stress

Walter Cannon
Fight or Flight syndrome Non-specific stress response

Hans Selye
General Adaptation Syndrome
Alarm Resistance Exhaustion

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The Stress Target Zone


RUST OUT
(Boredom)

BURN OUT
(Distress)

EUSTRESS
(The optimal amount of stress)

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Contemporary Views of the Nature of Stress


The Process of Stress Appraisal
Stressor Stress

Coping
Outcome

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Types of Stressors

Environmental Physiological Emotional (psycho-social)

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Characteristics of Stressful Events


Negative Uncontrollable Ambiguous

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Appraisal of Stressors
High Stress See stressor as a threat Stressor Appraisal See stressor as a challenge Low Stress
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Stress

Hardiness

Commitment Control Challenge

Individuals high in Hardiness have fewer stress related problems due to the way they perceive stress and the coping mechanisms they use (approach coping instead of avoidance coping).
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Responses to Stress

Physiological Cognitive Emotional Behavioral

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Preventing Excessive Stress


Be physically active Get sufficient sleep Build strong social support system Allow time for recreation Engage in effective time management (see next slide)
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Steps for Time Management


Step 1 Step 2 Step 3 Step 4

Establish priorities Monitor current time use Analyze time use Make a schedule

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Physical Activity

Provides a break from reality (Time Out hypothesis) Improves mood and self-esteem
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Mechanisms for Effects of Exercise on Stress Reduction


Distraction Endorphin Thermogenic Self-esteem

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Types of Social Support


Informational Material Emotional

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Coping with Stress


Stressor within your control

Use Problem-focused Coping Strategies

The choice of coping strategy depends on the nature of the stressor

Stress

Outcome

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Stressor out of your control

Use Emotion-focused Coping Strategies


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Types of Coping Strategies

Problem-focused
Problem Solving Assertiveness Seeking active social support

Emotion-focused
Praying Relaxing Exercising Seeking passive social support

Avoidant
Ignoring Escaping
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Appraisal-focused
Cognitive restructuring Knowledge/skills
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Other Stress Reduction Techniques



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Quick "time out" Jacobson's progressive relaxation Autogenic training Each technique will be briefly Biofeedback discussed Meditation / imagery separately in subsequent slides. Exercise
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Quick "Time Out"


Deep breathing Take mind off of problems

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Jacobson's Progressive Relaxation Technique

Involves alternate contraction and relaxation of muscles Teaches person to identify stress-related tension in the body

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Autogenic Relaxation Training

Combines deep rhythmic breathing with soothing imagery Feelings of heaviness and warmth facilitate process

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Biofeedback

Utilizes machines that monitor physiological responses Useful for decreasing tension headaches, asthma attacks, hypertension and phobias.
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Meditation / Imagery

Relies on deep breathing Facilitated by images of peace and relaxation

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Summary

Stress is a natural part of life but with appropriate stress management techniques you can learn to manage it more effectively.
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You may not be able to smooth out the surf, but you can learn to ride the waves!

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