CCTA Spring 2013Mr. Stock

Forces from the outside world impinging on the individual.

Stress is a normal part of life that can help us learn and grow. Conversely, stress can cause us significant problems.

Stress releases powerful neurochemicals and hormones that prepare us for action (to fight or flight).

If we don't take action, the stress response can lead to health problems. Prolonged, uninterrupted, unexpected, and unmanageable stresses are the most damaging types of stress.

Stress symptoms may be affecting your health, even though you might not realize it.

You may think illness is to blame for that nagging headache, your frequent forgetfulness or your decreased productivity at work.

Stress symptoms can affect your body, your thoughts and feelings, and your behavior. When you recognize common stress symptoms, you can take steps to manage them.

Finances

Health issues

Marriage - relationships

Career pressures

Parenting - family

Aging parents

Legal issues

Scheduling - "to-do" list

Education

Transportation

If you do have stress symptoms, taking steps to manage your stress can have numerous health benefits. Stress management can include: Physical activity Relaxation techniques Meditation Yoga Tai chi

1. Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.

You repeat words or suggestions in your mind to help you relax and reduce muscle tension.

You may imagine a peaceful place Focus on controlled, relaxing breathing, slowing your heart rate, or feeling

different physical sensations, such as relaxing each arm or leg one by one.2. Progressive muscle relaxation. In this relaxation

technique, you focus on slowly tensing and then relaxing each muscle group.

This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head.

Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.

3. Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation.

During visualization, try to use as many senses as you can, including smell, sight, sound and touch.

If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.

You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress.

Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms.

This can prevent stress from spiraling out of control. Remember that relaxation techniques are skills. And

as with any skill, your ability to relax improves with practice.

Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor.

If you watch a baby breathing, you will see that the baby's belly goes up and down with each breath. This is called 'Diaphragmatic Breathing' or 'Belly-Breathing'. This is how we should be breathing.

In his book, Quantum-Touch, the Power to Heal, Richard Gordon describes what proper breathing should be like: "A full breath begins below the belly button and pushes the belly out of the inhalation. When the lungs are full, the breath should lift the shoulders slightly."

"Slow, deep breathing is probably the single best anti-stress medicine we have,” says Dr. James Gordon, a clinical professor of psychiatry at the Georgetown University school of Medicine and director of the Center for Mind-Body Medicine in Washington.

He continues: "When you bring air down into the lower portion of the lungs, where oxygen exchange is most efficient, everything changes. Heart rate slows Blood pressure decreases Muscles relax Anxiety eases The mind calms

1. Place on hand on your chest and one on your stomach.

2. Place your tongue on the roof of your mouth.3. Breathe in deeply through your nose to the

count of four. Feel your stomach push out first.

4. Hold your breath to the count of seven.5. Breathe out through your mouth for a count

of eight, emptying your lungs.

Dr. Weil teaches his patients to do this exercise three to four times a day.

Unhealthy Venting: Blowing up at

coworkers, employees, or friends.

Yelling at your family. Throwing or breaking

things. Hitting walls. Kicking things. Scratching yourself,

hitting yourself, or pulling your hair.

Healthy Venting: Talk to a therapist. Make posts on a blog or

in a journal that no one but you will ever see.

Vent on forums where you have friends who will listen.

Cry.  If you’re embarrassed, cry in a bathroom or out in the woods.

Go into the middle of nowhere and scream at the top of your lungs.

Grab your boxing gloves and take it out on a punching bag. 

Let your problems go by talking to a trusted person who will not judge you.

Vent to a person who will not interrupt you and tell you how to fix your problem.

Vent to a person who will be empathetic. “That’s terrible.” “You poor baby.”

Vent to a person who is not involved in the situation.

If you, the venter, have anger issues or borderline personality disorders, etc. venting to a friend may not be the best way to decompress.

What are things we can do to help relieve stress?(my suggestions on left side) Breathing exercises

▪ Deep Breathing

Venting partner Cardio Exercise Visualization Weight lifting Listen to music Yard work Pray

Others……. No names mentioned. Walking Texting Hanging out with friends Shower/bath Massage Crying Sleeping (if lack of sleep an

issue) Gaming—solitaire, Xbox, etc. Going out—eating, bowling etc. Vacation in a warm tropical

climate Read Watch a comedy

Stress Survey Summarize a stress article that you

researched. It should be substantial. Your summary should be 3-5 paragraphs. 3-5 sentences per paragraph. (like you did in 3rd grade) Make reference to something in the stress

survey, the provided articles and this stress PowerPoint.

Present to class. Stress Collage—pictures of people, places

and things that stress you. Anything. May use PowerPoint, Photoshop, Prezi, etc. Present to class.