Bab 9 stress & heath
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BAB 9
PRINSIP DAN PRESKRIPSI EVALUASI KECERGASAN(DKK 3104)
Stress & HealthKhairul Azlan TaibBSc .(hons) UiTM
Department of Sport & Exercise Science
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What is Stress?
“A specific set of biochemical conditions within the person’s body which are attempts at
adjusting to stimuli that are perceived to be pressure or tension”
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Stress Target Zone
Too little - Optimal Too much - Disstress Disstress
Eustress Burn OutRust Out
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Stress & Health
• Chronic stress can cause or exacerbate a variety of health problems.
• Excessive stress reduces the effectiveness of the immune system.
• Chronic fatigue syndrome has been associated with stress.
• Headaches and backaches are commonly associated to negative stress.
• Stress can indirectly influence health.
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Stress & Cortisol• Stress (mental or physical) cause your body to secrete high level of cortisol
hormone.
• Cortisol – important for regulation of BP, immune function etc
• However, high amount of cortisol:– increase of abdominal fat– increase LDL, reduce HDL– risk of heart disease– decrease bone density (osteoporosis)– loss of muscle tissue– slow down metabolic rate– tend to eat more esp. carbs
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Stress & HealthLinked to 50 – 70 % of all illnesses
Psychosomatic illnesses:
• High Blood Pressure• Heart disease• Increased blood clotting time• Increased cholesterol• Edema• Low back pain
• Psychiatric disorders (depression )
• Indigestion• Diarrhea• Poor posture• Headaches• Insomnia• Cancer
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Physical Symptoms of Stress
•Increase sweating•More blood to brain•More sugar released to bloodstream•Less blood to skin•Increase in muscle tension•Cell use more energy•Faster heart rate & higher BP•Digestive system slows down•Decreased urine production
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Steps for Stress ManagementRecognize the cause & be aware of the
symptoms
Use some type of relaxation technique orcoping strategy e.g., breathing, praying
Be as fit and healthy as possible
Seek solution for avoiding or controlling stressi.e : vacation, change job / scenery etc
Change your way of thinking -Avoid
‘disorderted thinking’
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Physical Activity & Stress
• Distraction- Exercise provide break from the demand of normal life
• Increased endorphins- Exercise causes the release of natural painkilling chemicals
(endorphins) – related to affective changes in mood
• Neurotransmitter hypothesis- Exercise reduce the levels of catecholamine & cortisol
(hormone related to stress response)
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Physical Activity & Stress
• Self esteem hypothesis- Exercise boost confident and a sense of self
mastery which can boost self esteem & make people feel better about themselves.
• Thermogenic hypothesis- Increase in core temperature during exercise
may produce therapeutic benefits.
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Stress Reduction Method
• Mediation/Praying• Exercise• Breathing• Lifestyle
– Eating habits– Proper sleep
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Emotional-Focused Coping Strategies
ConsciousRelaxationTechniques
Three R’s
Reduce MentalActivity
RecognizeTensionReduce
Respiration
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Emotional-Focused Coping Strategies
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Conscious Relaxation Techniques
The Quick Fix• Take timeout 5-10 minutes in a quite place• Sit, loosen your cloth, take off your shoes & close
your eyes• Inhale deeply for 4s• Exhale- letting the air our for 8 second• Do this several time• Mentally visualize a pleasant image• When time’s up, breathe deeply & stretch
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Conscious Relaxation Techniques
Jacobson’s Progressive Relaxation Method• Neck Stretch• Shoulder lift• Trunk Swing• Trunk Stretch & Drop