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STRESS
Stress defined
- disturbed emotional and physical state that a person experiences to a specific
situation or event Types of stress: Distress Negative stress o Performance declines Eustress
- positive stress
- performance is improved
Stressor
- any event that produces a stress response
- distress for one person may be Eustress for another
Acute stressors
- very intense events; last a short time
Cumulative stressors
- series of events; build-up over time
Chronic stressors
- longer lasting events; persist daily
fight of flight response response to physical or mental stress preparation for physical action problem
- many stresses are mental
- physical response appropriate?
General Adaptation Syndrome (GAS)
- Hans Selye
Stage I- Alarm: prepare for physical action
- sympathetic nervous system reaction
- stress hormones released
- HR, BP increase
- Muscles tense
- Pupils dilate
Stage II- Resistance
- body opposes stress
- body copes with the stress
Stage III- Recovery or Exhaustion o Recovery = stress resolved o Exhaustion
- stresses persists unresolved
- physiological depletion
- psychological depletion
- stress related problems occur
Optimal stress
- mild to moderate
Too little stress
- unmotivated, unproductive, bored
Too much stress
- performance declines(distress)
- negative effect on:
mental health physical health Signs of too much stress: Mood Physiological Irritable tension headaches Depressed overeating Aggressive more smoking Easily distracted upset stomach Forgetful High BP
Managing Stress Identify and manage your personal stressors Get adequate rest and sleep Exercise Use relaxation techniques
- progressive relaxation
- breathing exercise
- meditation
- visualization
develop spiritual wellness habits develop and use a support network avoid counterproductive behaviors
- using tobacco, alcohol, or other drugs
- disordered eating patterns
Rest and Sleep 7-9 hours of sleep Maintain body’s natural hormonal rhythms Try to go to bed at the same time and wake up at the same time Take 15-30 rest each day Answer the following:
- Do you fall asleep as soon as your head hits the pillow?
- Do you doze-ff at inappropriate times during the day?
- Do you frequently take naps during the day?
- Do you have irregular bedtime?
- Do you “binge” sleep on the weekends?
- Do you have difficulty waking in the morning?
Tips to get a good nights sleep:
- avoid drinking caffeinated beverages after 4PM
- Avoid stimulating reading or TV/movies in the evening.
- Keep regular bedtime
- Avoid disrupting your regular sleep pattern
- Use bright light in the morning to help you wake up
- Sleep in a comfortable environment
Relaxation Techniques Breathing Exercises
- assume comfortable position with eyes closed
- begin breathing… slowly inhale and exhale(count to 3)
- combine stretching while maintaining breathing patterns
- 5-15 minutes
Meditation/Visualization
- sitting quietly for 15-20 minutes a day
- concentrate on a single word, color, or image(called a mantra)
- breathing slowly and regularly
- when you end clinch your fist and say to yourself that you are alert and refreshed
Progressive Relaxation
- relaxing the muscles, relaxes the mind(relieves stress)
- find a quiet comfortable place
- get in relaxed clothes
- play relaxing music
- assume a sitting or lying position
- begin by controlling/focusing your breathing(count to 5)
- begin tensing muscles for each body part
- You may perform one side at a time or both sides at the same time
- feet and toes; lower legs; thighs; buttocks; abdomen; chest; shoulders; arms; hands; neck; jaw; face Overall what have we accomplished this semester?
- cardiovascular disease
- STD’s
- Aerobic fitness
- Muscular fitness
- Nutrition
- Diet and weight control
- stress
