hcr 107 overheads
TRANSCRIPT
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Welcome!Welcome!
HCR 107
Stress Management
and Relaxation
Theresa J. Landis, M.., d.S.
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Chapter 1Chapter 1What Is Stress?What Is Stress?
Page 4Page 4
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What Is Stress?
• Response-A physical responsegoing on within you.
• Stimulus-An outside forcethat puts demands on you.
• Transaction-An exchangebetween a stimulus, ourperception of it, and theresponse it causes.
• Holistic Phenomenon-
Describes stress as part of alarger whole taking intoaccount lifestyles and othercircumstances.
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Chapter 9Chapter 9Using Relaxation Techniues toUsing Relaxation Techniues to!""set the #""ects o" Stress!""set the #""ects o" Stress
Chapter 1$Chapter 1$Using Ph%sical &cti'it% toUsing Ph%sical &cti'it% to(issipate the #""ects o"(issipate the #""ects o"
StressStress
Pages )*+-),4 Pages )*+-),4
).,-)//).,-)//
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RelaxationRelaxation
TechniquesTechniques• Systematic Muscle Relaxation
• Yoga
• Static Stretching
• T’ai Chi Ch’uan
• Massage
• Deep Breathing
• Meditation
• Visual Imagery
• utogenic Training
• !o""ies # recreational acti$ities
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End of Lecture 1
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Chapter 1 Continue0Chapter 1 Continue0
Pages 4-1)Pages 4-1)
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Blonna’sBlonna’s
Defnitions:Defnitions:
Stress-Stress- A holisticA holistic
transaction between antransaction between anindividual and a potentialindividual and a potentialstressor resulting in astressor resulting in astress response.stress response.
Holistic Transaction-Holistic Transaction- Is an appraisal process. ItIs an appraisal process. It
taes into account thetaes into account theperson’s perception o!person’s perception o!the situation.the situation.
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Blonna’sBlonna’s
Defnitions:Defnitions:
"otential Stressor-"otential Stressor-
Sti#uliSti#uli thatthat #a$#a$ cause acause astress response.stress response.
Actual Stressor-Actual Stressor-
Sti#uli whichSti#uli which dodo cause acause astress response.stress response.
Stress %esponse-Stress %esponse- A setA seto! ph$siological adaptationso! ph$siological adaptationso! the bod$ to regaino! the bod$ to regainho#eostasis in the !ace o!ho#eostasis in the !ace o!threat& har#& or loss.threat& har#& or loss.
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Ho#eostasisHo#eostasis
The stead$ state o!The stead$ state o!
the bod$’s internalthe bod$’s internalprocesses.processes.
'nor#alc$ or balance('nor#alc$ or balance(
B"& heart rate& hor#oneB"& heart rate& hor#one
levels and other vitallevels and other vital
!unctions are!unctions are#aintained within a#aintained within a
narrow range.narrow range.
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%arly &ioneers
o' Stress Response
Claude Bernard( )MilieuInterieur*+ the "ody’s
internal en$ironment,
-alter Cannon( )!omeostasis*+ the steady
state o' the "ody’s internal
processes,
!ans Selye( ).eneral
daptation Syndrome+
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.eneral daptation
Syndrome /.S0
larm &hase( /1ight(or(1light reaction0 the "ody
mo"ili2es energy to meet thedemands o' stressors,
Resistance &hase( The
"ody attempts to maintainhomeostasis,
%xhaustion &hase( "ody part or system "rea3s
do4n as a result o' the energydemands o' chronic stress,
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Stress as Stimulus
5i'e %$ents( Re'ers toli'e(changing experiences
that use energy and cancause stress, Can "e 6oyous/marriage* "irth o' child* ne4 6o"0 or sad /death o' lo$ed
one* loss o' 6o"0,
Read6ustments( The
"ody’s physiologicaladaptations to li'e e$ents,
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Stress as a Transaction
Sym"olic threats /l"ert
Simeons0
%ustress
/positi$e stressors0$s
Distress
/negati$e stressors0
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WellnessWellness
A state of Optimal A state of Optimal
HealthHealth
) Di#ensions o!) Di#ensions o!*ellness:*ellness:
•"h$sical"h$sical
•+#otional+#otional
• IntellectualIntellectual
•SpiritualSpiritual
•SocialSocial
•+nviron#ental,ccupa-+nviron#ental,ccupa-
tionaltional
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Di#ensions o!Di#ensions o!
*ellness*ellness•"h$sical-"h$sical- How well theHow well the
bod$ per!or#s itsbod$ per!or#s its
intended !unctions.intended !unctions.In/uenced b$ genetics&In/uenced b$ genetics&nutrition& ftness& bod$nutrition& ftness& bod$co#position& and i##uneco#position& and i##unestatus.status.
•Social-Social- Being connectedBeing connectedto others. Able to !or#to others. Able to !or#
!riendships& inti#ate!riendships& inti#aterelationships& give,receiverelationships& give,receivelove 0 a1ection& and sharelove 0 a1ection& and sharein 2o$ and sorrow.in 2o$ and sorrow.
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Di#ensions o!Di#ensions o!
*ellness*ellness•+#otional-+#otional- Being in touchBeing in touch
with !eelings& having the abilit$with !eelings& having the abilit$
to e3press the#& and beingto e3press the#& and being
able to control the#. +#otionsable to control the#. +#otions
helps us get in touch with whathelps us get in touch with what
is reall$ i#portant in our lives.is reall$ i#portant in our lives.
•Intellectual-Intellectual- The abilit$ toThe abilit$ toprocess in!or#ation e1ectivel$process in!or#ation e1ectivel$
and rationall$& to proble#and rationall$& to proble#
solve and grow. Also includessolve and grow. Also includes
creativit$& spontaneit$& andcreativit$& spontaneit$& andopenness to new wa$s o!openness to new wa$s o!
viewing situations.viewing situations.
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Di#ensions o!Di#ensions o!
*ellness*ellness•Spiritual-Spiritual- 4eeling4eeling
connected to so#ethingconnected to so#ething
be$ond onesel!. This can bebe$ond onesel!. This can bethrough organi5ed religiousthrough organi5ed religious
activities& service to others&activities& service to others&
nature& art& #editation& etc.nature& art& #editation& etc.
•+nviron#ental,ccup+nviron#ental,ccup
a-tional-a-tional- InvolvesInvolves
protection !ro#protection !ro#
environ#ental ha5ards andenviron#ental ha5ards and
#ini#i5ing the negative#ini#i5ing the negative
i#pact o! $our behavior oni#pact o! $our behavior on
the environ#ent.the environ#ent.
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End of Lecture 2
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Chapter ) TheChapter ) The#motional an0#motional an0
Intellectual asis o"Intellectual asis o"StressStress
Pages **-4)Pages **-4)
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ersonality Types
ersonality Types
Stress-Resistancetress-Resistance
versus
ersus
Stress- rone
tress- rone
Type &ersonalityType &ersonality
Type C &ersonalityType C &ersonality
Type B &ersonalityType B &ersonality
The !ardy &ersonalityThe !ardy &ersonality
Irrational* IllogicalIrrational* Illogical
&ersonality&ersonality
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Type A
ype A
ersonality
ersonality
A stress-prone
stress-prone
personality
ersonality
characterized as being:
haracterized as being: Competiti$eCompetiti$e
Ver"ally aggressi$eVer"ally aggressi$e
!ard(dri$ing!ard(dri$ing
7na"le to relax7na"le to relax
Very time consciousVery time conscious
%asily angered%asily angered !ostile!ostile
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Type C
ype C
ersonality
ersonality
Referred to as “cancer
eferred to as “cancer
prone” or helpless hopeless
rone” or helpless hopeless
personality
ersonality
Responds to repeated 'ailureResponds to repeated 'ailureand stress "y8and stress "y8
.i$ing up.i$ing up
-ants to "e people pleasers-ants to "e people pleasers
Suppresses anger andSuppresses anger and
negati$e 'eelingsnegati$e 'eelings
Interacts synergistically 4ithInteracts synergistically 4ith
other ris3 'actors /smo3ingother ris3 'actors /smo3ing
and exposure to secondand exposure to second
hand smo3e0hand smo3e0
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Type
ype
ersonalityersonality
!The opposite of Type A"
The opposite of Type A"
Relaxed and easy goingRelaxed and easy going 9ot as competiti$e9ot as competiti$e
Do not exhi"it timeDo not exhi"it time
urgent tendenciesurgent tendencies
Do not exhi"it angerDo not exhi"it anger
tendenciestendencies
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The #ardy
he #ardy
ersonality
ersonality
A stress-resistant
stress-resistant
personality characterized by
ersonality characterized by
co$$it$ent% control% and
o$$it$ent% control% and
challenge&hallenge&
They thrive on pressure&
hey thrive on pressure&
5o4 "lood pressure5o4 "lood pressure
1e4 sic3 days1e4 sic3 days
5o4 triglycerides5o4 triglycerides
!appy personalities!appy personalities
5ittle psychological distress5ittle psychological distress
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'rrational%
rrational%
'llogical
llogical
ersonalityersonality
))4'uli2ers+(4'uli2ers+( exaggerates theexaggerates the
negati$enegati$e
))Muster"ators+(Muster"ators+( sets illogicalsets illogical
demands on onesel' and e$erythingdemands on onesel' and e$erything
must "e their 4aymust "e their 4ay
))%$aluators+(%$aluators+( implies that someimplies that somepeople or things are a completepeople or things are a complete
4aste o' time4aste o' time
))9eedy+(9eedy+( sets unrealistic*sets unrealistic*unattaina"le requirements 'orunattaina"le requirements 'or
happiness and nothing is e$er goodhappiness and nothing is e$er good
enoughenough
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(egative(egative
Self Tal)Self Tal)
:$er time*:$er time*
continued negati$e sel'(continued negati$e sel'(
tal3 undermines sel'(tal3 undermines sel'(
esteem and canesteem and can
"ecome a sel'('ul'illing"ecome a sel'('ul'illing
prophecy,prophecy,
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End of Lecture 3
Meditation Video
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Chapter 4Chapter 4The Social an0The Social an0Spiritual asisSpiritual asis
o" Stresso" StressPages +.-1$1Pages +.-1$1
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Social Dimension Interpersonal issues- occurring
"et4een t4o or more people,
Intrapersonal issues- occurring4ithin an indi$idual,
Social Networks- the
interconnectedness o' our socialrelationships /"oth 'ormal andin'ormal0,
Social Support- the percei$edresources 4e get 'rom our
relationships /emotional*in'ormational* and tangi"le0,
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!o4 Social Support
Moderates Stress
Being cared 'or* lo$ed #
opportunity 'or sharedintimacy,
Being esteemed* $alued #
gaining a sense o' sel'(4orth,
!a$ing a sense o' "elongingthrough companionship and
mutual o"ligations 4ith others,
!a$ing in'ormational support
including ad$ice and guidance,
!a$ing a sa'ety net /access to
physical and material
assistance0
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Social Support*
Stress and Illness
The Direct %''ect Theory( a
social support net4or3 hasa protecti$e e''ect againststress,
The Stress Bu''eringTheory( social(supportnet4or3s helps "u''er /o''(set or disperses0 thenegati$e e''ects o'
stressors,
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:ther spects o'
Social Dimension# Stress
5i'e e$ents and stress
Daily hassles and upli'ts
&ost ;traumatic stress
disorder
Chronic negati$e social
pro"lems &o$erty
7nemployment Stereotypes* pre6udice*
discrimination
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Chapter 4Chapter 4The Social an0The Social an0Spiritual asisSpiritual asis
o" Stresso" StressPages 1$1-1$,Pages 1$1-1$,
1$9 1$9
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Stress and %eligion&Spiritualit$& and4aith
•4aith- The belie! in so#ething
that can not be provene#piricall$.
•%eligion- An organi5eds$ste# o! worship 0 belie! thatincludes !aith 0 spiritualit$.
•Spiritualit$- A sense o!interconnectedness withso#ething or so#eone be$ondthe sel!.
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Spiritual Distress
and Illness
Those who are spiritual
and,or religious havegreater !aith in li!e and tendto e3perience greater
ph$sical and ps$chologicalhealth.
Spiritual Distress- the statein which an individuale3periences a disturbancein the belie! or value s$ste#
which provides strength&hope& #eaning& etc. in li!e.
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Chapter ,Chapter ,The Ph%sical asisThe Ph%sical asis
o" Stresso" StressPages 1*)-14$Pages 1*)-14$
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The 9er$ous System
Central 9er$ous System(
brain and spinal cord
&eripheral 9er$ous System( allother nerves, connects spinal cord toorgans, glands &b tissues.
(Somatic ner$ous system8 under
voluntary control (conscious)(utonomic ner$ous system8 under
involuntary control (unconscious).
Sympathetic ner$ous system(
activates the organs, etc. when athreat is perceived.
&arasympathetic ner$ous system( turns off the autonomic system whenthe threat is over.
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The %ndocrine System!ypothalamus /Thermostat0(
regulates bodily functions by
responding to feedback from thenervous and endocrine systems.
&ituitary /Master .land0
drenal .lands
-Medulla /inner part0(
Adrenaline & oradrenalin(Cortex /outer shell0( !ortisol
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larm &hase
1ight(or(1light Response Endocrine system releases
hormones (cortisol, epinephrine,
norepinephrine) Hearing & vision becomes acute.
Heart rate accelerates to pump
more oxygen.
Liver releases extra sugar toprovide energy boost to muscles.
Endorphins are released to relieve
pain in case of injury.
ncreased s!eating to cool s"in.
ncreased metabolic rate.
#ecreased digestive activity.
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Resistance &hase
Chronicall" #atig$ed More s$sce%ti&le to
illness
Less e##icient and
ha%%"
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%xhaustion &hase
The loss o# %otassi$m
ions The loss o# adrenal
gl$cocorticoids
The 'ea(ening o# )italorgans
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End of Lecture 4
Finish Meditation Video
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Chapter .Chapter .The #""ectsThe #""ects
o" Stress on theo" Stress on theo0% an0 2in0o0% an0 2in0
Pages 14/-14+3 1,*-1..Pages 14/-14+3 1,*-1..
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&sychosomatic Disease()The interaction o' the mind and
"ody in the disease process,+
&sychogenic Disease( re'ers
to psychosomatic illnesses
that are 4ithout a causati$e
organism or germ,
Somatogenic Disease( re'ers
to psychosomatic illness that
in$ol$es a causati$e germ,
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!eart Disease
!ypertension
therosclerosis
%le$ated serum cholesterol
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:ther Disease
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:ther Disease
nxiety Disorders " &ho"ias
" Depression
" Bipolar
" Seasonal ''ecti$e Disorder/SD0
Suicide
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Stress and theImmune System
5ymphocytes /4hite "lood cells0protect us 'rom disease
&rimary responsi"ilities8
?, Recogni2e 'oreign su"stances/germs* allergens* irritants0 calledantigens
@, ttac3 these in$aders /4ithanti"odies0
A, &rotect you 'rom rein'ection, 5oo3 'or and destroy mutant cells
/that can lead to cancer0
, Resist recurrences o' chronicin'ections
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Burnout
condition in 4hich people loseconcern and 'eelings 'or others
Ris3 'actors8
%xtreme dedication to 4or3 &utting in long hours
Ta3ing 4or3 home on a regular
"asis
Ta3ing personal responsi"ility 'orall uncompleted 4or3
1eeling anxiety and guilt a"out
4or3 undone,
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End of Lecture 5
Mid-Term Exam
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Chapter /Chapter /
Rethin5 Changing theRethin5 Changing theWa% 6ou 7ie8 ThingsWa% 6ou 7ie8 Things
Pages 1/4-1+43 19)-194Pages 1/4-1+43 19)-194
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Changing the 8a% 6ou 7ie8 Things
• no8 8hat %ou :'alue;• Set realistic goals
– (eci0e 8hat %ou 8ant to 8oron3 impro'e or explore
– Prioriti
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&nger 2anagement
Step 1> Acknowledge you’re angry& the response
Step )> Accept your anger
Step *> arget the source
Step 4> Do not gi!e in touncontrolled !enting
Step ,> Dissipate anger healthfully
– "hift your attention– Attack the problem not the person– #dentify and replace illogical beliefs &
negati!e self$talk
– Deal with anger promptly– %et physical
Step .. ecome proacti!e in youranger management
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Putting Things in
Their ProperPerspecti'e
• The onl% constant in li"eis change
• ocus on the =right si0e
• Ha'e a sense o" @o% in=eing ali'e
• Put more humor laughter into %our li"e
• Rethin the pace o" %ourli"e
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Chapter +Chapter +Re0uce5 in0ing 6ourRe0uce5 in0ing 6our
!ptimal Ae'el o"!ptimal Ae'el o"StimulationStimulation
Pages )1*-)19Pages )1*-)19
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ManagingManaging
Your Time Your Time .oal setting.oal setting
ssessing your time usessessing your time use
Sel'(CareSel'(Care
School timeSchool time
-or3 time-or3 timeCommuting timeCommuting time
Be'ore and a'ter timeBe'ore and a'ter time
&lay time&lay time
Sleep timeSleep time
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Time Management8 Time Management8
Matter o' &riorityMatter o' &riority
The CT Technique8The CT Technique8
" activities that " activities that absolutely absolutely
must be done today ormust be done today orsuffer immediate, severesuffer immediate, severe
conse#uences.conse#uences.
CC " activities that " activities that could could getgetdone when A-list tasks aredone when A-list tasks are
finished.finished.
TT " activities you could " activities you could try try toto
do if all As and !s getdo if all As and !s get
finished.finished.
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1inding Time By1inding Time By
Becoming More %''icientBecoming More %''icient
.et organi2ed at school
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Additional Additional
StrategiesStrategies(as discussed in class)(as discussed in class)•Physical FitnessPhysical Fitness
•Physical Activity Physical Activity –Surgeon’s General'sSurgeon’s General'sReport on PhysicalReport on Physical
Activity and Health Activity and Health•NutritionNutrition–Food PyramidFood Pyramid–Reduce sugar Reduce sugar – Avoid caeine and Avoid caeine andalcoholalcohol
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SleepSleep
!eprivation!eprivation"# your $rain needs an"# your $rain needs an
alarm cloc% to &a%ealarm cloc% to &a%eupup
it still needs more sleepit still needs more sleep
•
Rapid ye ovementRapid ye ovement(R)* &here(R)* &heredreaming occursdreaming occurs
•Non*rapid yeNon*rapid yeovement*ovement*
deep sleepdeep sleep
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Getting HelpGetting Help
• Apply techni+ues Apply techni+ues
#rom this class#rom this class• Sel#*help $oo%sSel#*help $oo%s
• Peer counselingPeer counseling
• Support groupSupport group
• Psychotherapy Psychotherapy
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End of Lecture 6