Stress Management

A Fit and Well Way of Life

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ObjectivesAfter reading this chapter, you will be able to:1. Define the terms, stress, stressor, and stress response.

2. Explain the three stages of the stress response.

3. Define and give examples of eustress, distress, optimal stress, acute stress, and chronic stress.

4. Explain how perception and control are involved in stress.

5. On the Life Event Stress Test, measure the number of life changes you have encountered this year and be able to predict your susceptibility to a stress-related illness.

6. Explain the difference between daily hassles and daily uplifts and how each affects overall health.

7. Describe six harmful effects of too much stress.

8. Contrast Type A, Type B, Type C and Type D personalities.

9. Identify four questions that can be asked to manage and modify angry/hostile behavior.

10. List at least six strategies for managing stress.

11. Define and list at least five benefits of the relaxation response.

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Stress Stress: nonspecific response of the human

organism to any demand made upon it. Stressor: factor causing stress. Acute stress: body’s response to imminent

danger – most common type. Chronic stress: caused by prolonged

physical or emotional stress, more than can be coped with.

Optimal stress: stress is intense enough to motivate and physically prepare us to perform well but not enough to cause harm.

Distress: negative stress Eustress: positive stress

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Stress and the Relationship to Health Performance

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Three-Stage Stress ResponseRegardless of the cause, the reaction to

stressor is both psychological and physiological and leads to the stress response.

Alarm Reaction: fight or flight physiological and psychological responses appear.

Resistance: body tries to cope with the fight or flight reaction through organ systems. If the resistance stage is maintained, it can lead to stress-related disease.

Exhaustion: resistance eventually fails and signs of alarm reappear. Disease and disability can result.

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Perception and Control Whether a particular stressor causes a

negative reaction depends on whether the person perceives that stressor as being negative.

Some people’s problems are related to faulty perceptions.

Control is a major factor. The perception of not having control is very stressful.

People who handle stress best tend to control their lives and look for active solutions to the problems and circumstances of their lives.

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Ways to Gain Control Over Your Life Recognize and understand what causes your

stress. Make healthy lifestyle decisions. Learn and implement time management

skills. Learn when to say no. Regularly practice relaxation techniques and

employ often the other stress-coping strategies found in the chapter.

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Harmful Effects of Stress Psychosomatic disease: physical ailment

that is mentally induced. The following can be developed by stress:

• Hypertension• Stroke• Cardiovascular disease• Ulcers• Migraine headaches• Tension headaches• Addictions

• Cancer• Allergies• Asthma• Hay fever• Rheumatoid arthritis• Backache• Depression

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Psychoneuroimmunology and Stress

Specialized branch of medicine that studies the mind-body connection.

Chronic negative emotions deplete the immune system.

Chronic stress and stress perceptions can damage the immunity system.

Managing our stress is paramount. What we think and feel can affect our physical and psychological health.

Stress management techniques that calm the mind and shift negative thinking can be helpful.

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Cell Division and Telomeres

Telomeres, found on the strands of DNA that make up our chromosomes, are like the little plastic tips covering the ends of shoelaces that keep the strands from unraveling.

The telomeres of people that have chronic stress are almost 50% shorter.

Once the telomere is gone, the DNA begins to fray and cannot be used, ultimately contributing to aging.

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Daily Hassles and Uplifts Daily hassles are the events or interactions in your daily

life that you find bothersome, annoying or negative. Daily hassles may be more detrimental to your health

than major negative life events. Daily uplifts are positive events that make us feel good

and can reverse the negative effects of daily hassles. A balance between hassles and uplifts, or allowing

yourself to feel more uplifts, can be the key to better wellness.

Pay attention to the uplifts. Allow yourself to feel happy – even about small things.

Make a list of your hassles. What can you avoid or delete? Make a list of your uplifts. How can you notice more blessings?

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Personality Type

Type A Stressed, hurried,

angry, hostile, organized, on time.

Body produces an extra amount of stress hormones.

Take the positive qualities and reduce anger and hostility.

Type B Procrastinate, weight

gain, creative, laid back, no worries.

Take the good and reduce putting off responsibilities.

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Personality TypesType D Distressed personality

with negative emotions. Tends to be depressed,

anxious, and insecure. Exercise, relaxation and

a healthy diet can help.

The Hot Reactor Produce a large amount of

harmful catecholamines when stressed that damage the heart and increase risk for sudden heart attack.

Faulty perceptions of stressor – perceive nearly every stressor as life and death.

Could be any personality type.

Reframing, thought stopping, and relaxation are important.

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Anger / Hostility Behavior Modification Techniques

Ask 4 questions: Is this situation really important? Is this anger appropriate for

this situation? Is this action modifiable? Is this situation worth dying for? Reframing thought is also an excellent way to

calm hot, angry reactions to stress.

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Other Stress Reduction Tips

Remind yourself that you are not in charge of everything or everyone.

Live within your budget. Simplify and unclutter your life. Allow extra time to do things. Listen to relaxing music. Set time aside to laugh and play. Worry about only the things you can control. Weed out trivial things in your life. Live in the present. Journal the things you are thankful for each day. SLOW DOWN!

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The Stress-Resistant, Hardy PersonType C personalities are hardy and possess the

following five traits. Control – internal control of self. Commitment – to meaningful involvement in

life. Challenge – is an opportunity rather than a

threat. Choices – lifestyle choices that enhance

health. You always have a choice on how you react to life.

Connectedness – network of social support, helping and being helped by others.

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Stress Management Skills How you perceive and manage the stressor is

more important than the amount of stress. Exercise Relaxation techniques Lifestyle changes Reframing Laughter and humor Creating a memory bank Avoid negative coping methods – drugs, alcohol,

cigarettes, sex, shopping, gambling, violence, etc.

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Exercise Aerobic exercise promotes health and energy

and is a powerful antidote for stress, anxiety, and even moderate depression.

Many physicians prescribe exercise instead of medications or tranquilizers.

Exercise aids in the resistance phase of the stress response.

Exercise is a natural way to relax and renew energy.

Exercise can change brain chemistry.

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Relaxation Techniques

Practice the following relaxation techniques to find the one that you feel most comfortable using and that works for you.

Meditation Autogenic training and imagery Jacobson’s Progressive Relaxation Abdominal breathing Hatha Yoga Massage Biofeedback Training

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Lifestyle Change

Eat a healthy diet Practice time management Avoid alcohol, drugs, and cigarettes Get 7-9 hours of restful sleep Develop satisfying relationships Learn when to seek the help and support of

others Schedule “Me Time” and listen to music.

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Reframing

Consciously reinterpreting a situation in a more positive light.

Reframe life’s stumbling blocks into challenges.

Look on the bright side, take control of your reactions, learn to be an optimist.

Optimists have higher hardiness scores.

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Laughter and Humor

Can provide psychological relief from tension, anxiety, anger, hostility, and emotional pain.

Laughing is internal jogging as it causes endorphins to be released in the brain. It helps relax the blood vessels and blood circulation.

It provides a greater sense of control, lowers stress hormones, and improves immune function.

Try to see the humor in everyday situations and don’t be afraid to laugh at yourself.

Avoid humor that is at someone else’s expense.

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Create a Memory Bank

Happiness comes from noticing and enjoying the little things in life.

Savor special experiences of your life and store them in your memory bank.

Journaling will help you remember them.

Allow yourself to remember pleasant things and feel happy.

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Rx for Action Think of an act of kindness and then do it for a stranger. Get 8 hours of sleep tonight. Go to a humorous or uplifting movie or get a video/DVD of one. Reflect on the meaningful people in your life. Connect with two

of them today via e-mail, telephone, or letter. Watch a sunset tonight and/or a sunrise tomorrow. Get your study area organized. Write in a journal. Record the best things that have happened

to you this week. Volunteer your services to a worthy project/group that interests

you.

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What Do You Think? What are your most common stressors? What creates eustress for you, and what creates

distress? How could you change or shift your perceptions of

your stressors? What are your daily hassles and daily uplifts? How

could you decrease the hassles and/or increase the uplifts?

Have you ever experienced harmful effects from stress?

What is your personality type? What is the best strategy for reducing stress for you?

How often do you practice it?

Thank You!