Stress Assessment and Management Techniques 12 Stress Assessment and Management Techniques

Stress Virtually every illness known to modern humanity is influenced by our emotions Emotions affect our susceptibility to disease and our immunity Many people who are emotionally unhealthy are self-destructive

The Mind/Body Connection The release of hormones associated with various emotional responses may contribute to development of disease Suppressed emotions may be revealed as physical symptoms and weaken the immune system over time

The Brain The brain directs nerve impulses that are carried throughout the body Voluntary processes such as movement Sensory functions such as vision Involuntary functions such as digestion Thinking, memory, and emotion

The Immune System Immunity guards the body from invaders, both internal and external. The immune system patrols and guards the body against attackers Lymphocytes, antibodies, and immune system cells in the thymus gland, spleen, bone marrow, and lymph nodes The immune system responds to chemical signals from the central nervous system

Sleep and Wellness Sleep allows the body to restore and heal itself Sleep deprivation weakens the immune system, impairs mental function, and has a negative impact on performance Four major groups of sleep disorders: Problems with falling and staying asleep Difficulty staying awake Difficulty adhering to a regular sleep schedule Sleep-disruptive behaviors (including sleep walking and sleep terror disorder)

Sleep and Wellness (cont’d.) Sleep deprivation interferes with ability to pay attention, learn, process, and retain information Staying up late and sleeping the next day further disrupts the circadian rhythm Most people require about eight hours of sleep

Stress (cont’d.) Stress Has become a common problem that undermines our ability to stay well Prepares the organism to react to the stress- causing event (stressor) Mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting An individual’s reaction to a stressor determines whether that stress is positive or negative

Key Terms Eustress (positive stress) Distress (negative stress) Health and performance continue to improve, even as stress increases. Distress (negative stress) Unpleasant or harmful stress under which health and performance begin to deteriorate.

Critical Thinking

Stress (cont’d.) Chronic distress increases risk for coronary heart disease, hypertension, eating disorders, ulcers, diabetes, asthma, depression, migraine headaches, sleep disorders, and chronic fatigue Stress may play a role in development of certain types of cancers

Stress and Health and Performance Figure 12.1. Relationship between stress and health and performance.

Stress Adaptation The body maintains a constant internal environment (homeostasis) When a stressor triggers a nonspecific response, homeostasis is disrupted General adaptation syndrome (GAS) Explains the body’s adaptation to sustained stress as three stages: alarm reaction, resistance, and exhaustion/recovery Reaction, resistance, exhaustion/recovery

General Adaptation Syndrome Figure 12.2. General adaptation syndrome: The body’s response to stress can end in exhaustion, illness, or recovery.

Perceptions and Health The manner people use to explain things that happen to them is their explanatory style Can be optimistic or pessimistic Pessimism interprets events negatively; can delay healing time and worsen course of illness Optimism interpret events positively; increases strength of immunity

Self-Esteem Self-esteem is a way of viewing and assessing yourself High self-esteem is feeling good about one’s capabilities; boosts immune system Low self-esteem causes decline in health

Fighting Spirit A fighting spirit involves healthy expression of emotions, whether they are negative or positive Also called determination May be the underlying factor in spontaneous remission from incurable illness Opposite is hopelessness, or surrender to despair

Sources of Stress A practical instrument to assess stressors is the Stress Events Scale (Activity 12.1) which identifies life events in the past 12 months that may have an impact on your physical and psychological well-being

Stressors in the Lives of College Students Figure 12.3. Stressors in the lives of college students.

Behavior Patterns Often, individuals bring on stress as a result of their behavior patterns The main assessment tool to determine behavioral type is the structured interview The interviewer rates the person along a continuum, ranging from Type A to Type B

Behavior Patterns (cont’d.) Type A behavior pattern characteristic of a hard- driving, overambitious, aggressive, at times hostile, and overly competitive person Type B behavior pattern characteristic of a calm, casual, relaxed, and easy-going individual Type C individuals are highly stressed as Type A but not at higher risk for disease than Type B

Vulnerability to Stress How people deal with stress factors increases or decreases vulnerability to stress Factors influencing vulnerability: Health Social support Self-worth Nurturance

Time Management Hurry-up lifestyle is not conducive to wellness Signs of poor time management: Chronic stress Fatigue Despair Discouragement Illness

Five Steps to Time Management Find the time killers Set long-range and short-range goals Identify your immediate goals and prioritize them for today and this week Use a daily planner Conduct nightly audits

Time Management Skills Delegate Say “no” Protect against boredom Plan ahead for disruptions Get it done Eliminate distractions Set aside “overtimes” Plan time for you Reward yourself

Coping With Stress The ways in which people perceive and cope with stress are more important than the amount and type of stress Recognize presence of problem Remove the stressor Use relaxation techniques Activating the fight-or-flight mechanism The hypothalamus activates the sympathetic nervous system; the pituitary activates release of catecholamines (hormones) from adrenal glands

Key Terms Fight-or-flight Physiological response of the body to stress that prepares the individual to take action by stimulating the body’s vital defense systems.

Fight-or-Flight Mechanism Figure 12.4. Physiological response to stress: fight-or-flight mechanism.

Physical Activity Physical activity reduces physiological and psychological responses to stress Decreases muscular tension Metabolizes increased catecholamines Allows you to concentrate on something else Prevents stress from becoming chronic Activities such as yoga, tai chi, and Pilates combine add stress reduction techniques Meditation; breathing and muscle relaxation

Key Terms Yoga Hindu school of thought that seeks to help the individual attain a higher level of spirituality and peace of mind Tai chi Exercise that promotes serenity through gentle, balanced, low-impact movements that bring together the mind, body, and emotions

Physical Activity (cont’d.) Vigorous aerobic exercise lasting 30 minutes or longer releases endorphins Endorphins: morphine-like substances released from the pituitary gland in the brain during prolonged aerobic exercise; thought to induce feelings of euphoria and natural well-being Exercise lowers stress by deliberately diverting stress to various body systems When muscular tension is removed from the emotional strain, emotional strain disappears

Relaxation Techniques Biofeedback Person learns to influence physiological responses that are not typically under voluntary control or responses for which regulation has broken down as a result of injury, trauma, or illness

Biofeedback Mechanism Figure 12.5. Biofeedback mechanism.

Relaxation Techniques (cont’d.) Progressive muscle relaxation Stress management technique that involves sequential contraction and relaxation of muscle groups throughout the body Helps the person to be more alert to signs of distress

Relaxation Techniques (cont’d.) Breathing exercises Stress management technique in which the individual concentrates on “breathing away” tension and inhaling fresh air Examples: deep breathing, sighing, complete natural breathing

Relaxation Techniques (cont’d.) Visual imagery Mental visualization of relaxing images to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions Autogenic training A form of self-suggestion, in which an individual places himself in an autohypnotic state by repeating and concentrating on feelings of heaviness and warmth in the extremities

Relaxation Techniques (cont’d.) Meditation Stress management technique used to gain control over one’s attention by clearing the mind and blocking out the stressors responsible for the increased tension Mindless meditation is used to help people relieve chronic pain and increase pain tolerance Hatha yoga Form of yoga that incorporates specific sequences of static stretching postures to help induce the relaxation response

Relaxation Techniques (cont’d.) Tai chi chuan Chinese exercise practiced for defense training and physical/mental health benefits Requires concentration, coordination, controlled breathing, muscle relaxation, strength, flexibility, gait, and body balance Many forms can be performed by young and old, and even the very old

Which Technique is Best? Which coping strategy you use does not matter as long as it works Often a combination of techniques works best Your response to stress is what makes you ill; not stress itself

Assess Yourself Can you channel your emotions exert a positive effect on your mind, health, and wellness? Do you understand the following concepts? Importance of the mind-body connection Consequences of sleep deprivation Stress, eustress, and distress General adaptation syndrome Patterns of behavior Time management and relaxation techniques