What is Stress?• Assumptions:

– 1. Stress is ubiquitous– 2. Stress can be both positive and negative – 3. Stress is a result of both inside the body and outside

the body factors– 4. Everybody has the capacity to alter their stress

reactions– 5. The best way to understand the stress cycle is from

an holistic approach (mind, body, environment)– 6. Today’s world has more stressful stimuli than ever

before.

Non-Physical threats can create moderate fight or flight responses

Threats in form of:

• Emotional

• Intellectual

• Social/Value system

__________________

Stimulated by:

• Actual events

• Thoughts

• Imagination

Emotional and Mental

Responses to OUTS

Emotional and Mental

Responses to OUTS

Limbic Responses

Limbic Responses

Hypothalamic and Pituitary

Response

Hypothalamic and Pituitary

Response

Emotional and Mental

Responses to INS

Emotional and Mental

Responses to INS

Physiological Response

Physiological Response

Direct Perception of

INS

Direct Perception of

INS

Sensory Perception of Inside the Skin (INS)

events.(i.e. Biofeedback)

Sensory Perception of Inside the Skin (INS)

events.(i.e. Biofeedback)

Perception of Outside the Skin

Events OUTS

Perception of Outside the Skin

Events OUTS

Stress Response Sequence

Physiological Changes During Fight or Flight Response

• Breathing Rate

• Heart Rate

• Blood Pressure

• Muscle Tension

• Stress Hormones– Epinephrine

– Norepinephrine

– Cortisol

Physiological Stress Symptoms

• Increased fatty acid• Increased blood coagulation• Increased muscular strength• Decreased gastric movement• Increased perspiration• Increased heart rate• Increased ventilation• Vasodilatation of arteries to periphery• Increased serum glucose levels

Mind/Body Paradigm

• “Every change in the physiological state is accompanied by an appropriate change in the mental emotional state, conscious or unconscious, and conversely, every change in the mental-emotional state, conscious or unconscious, is accompanied by an appropriate change in the physiological state”

• This principle , when coupled with volition..makes possible psychosomatic self-regulation.

The Stre

Autonomic Nervous System

Sympathetic Nervous System

• Arousal/Fight or Flight Response

Parasympathetic Nervous System

• Relaxation

The Nature of Stress

Where Stressors Come From

• Either from outside ourselves: – Physical Environment: noise, heat, technology – Social: aggressiveness, disagreements,

bossiness– Organizational: work tasks and deadlines– Major life events: marriage, new baby, major

illness, promotion

The Nature of Stress

• Or from inside ourselves:– Desire to perform well– Wanting to feel “in control” of situations– Attitude and Outlook on situations– Personal choices: alcohol/drugs, diet, working

overtime, taking time to relax

Activity: Self-Assessment of Your Stressors and Stress Warning Signs

• Tip:

Stressors could be major life events, daily hassles, things from the physical environment, relationships with others, thoughts, feelings, or physical maladies that have a negative impact on your physical, emotional, mental, and spiritual well-being.

Mind/Body Paradigm

• “Every change in the physiological state is accompanied by an appropriate change in the mental emotional state, conscious or unconscious, and conversely, every change in the mental-emotional state, conscious or unconscious, is accompanied by an appropriate change in the physiological state”

• This principle , when coupled with volition..makes possible psychosomatic self-regulation.

Poor performance Poor performance

High(over-aroused i.e.

overwhelmed)

Low(under-aroused,

i.e. bored)

Moderate(optimally aroused)

Illness

LowGood

Performance

Poor High

Stress (Emotional Arousal)

Maximum Performance

Self-Regulation: Physiological Controls

• Learning to push your own buttons

• Awareness

• Biofeedback as a training tool

• Training as learning (and unlearning)

• Practice develops self-efficacy

KEYS TO EFFECTIVE STRESS MANAGEMENT

• 1. Know your stressors• 2. Awareness of specific stress impact• 3. Understanding individual response

patterns• 4. Learning methods to moderate patterns• 5. Invoke personal change process• 6. Do it: How to follow through and

maintain