Practical Strategies for Stress Management

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Handling Stress © Lisa Michalek.

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Presentation transcript:

Practical Strategies for Stress Management

Overview What is stress and how does it effect the body? Why should we manage stress? How can we manage stress?

What is Stress? The body’s response to change Fight or flight Physical response that creates both short term and long term changes Release of cortisol Gluconeogenesis – breakdown of protein to FFA Promotes use of FFA as fuel Inhibits uptake of glucose into cells (insulin antagonist) Transfer fat from subcutaneous to visceral areas

Why should we manage stress? https://www.youtube.com/watch?v=xpy_rAWSWkA

Stress Management Eustress vs. Distress Sources of Distress Eustress Sleep Exercise Progressive Relaxation

Eustress vs Distress Positive Stress Negative Stress Motivates Focuses your energy Perceived as within our ability Exciting Improves performance Negative Stress Causes anxiety/concern Can be short or long term Perceived as outside our ability Unpleasant Lowers Performance

Behavioural Causes of Distress Fears Repetitive thought patterns Worry about future events Unrealistic expectations (perfectionism) Overscheduling Procrastination Failing to be assertive

Eustress Counteracts actions of cortisol Growth Hormone (GH) and Insulin-like Growth Factor (IGF) Released during sleep and HIIT GH – promotes growth of muscles/cells which are being stressed IGF – stimulated by GH. Enhances uptake of glucose. Improves neuroplasticity (BDNF)

Types of Eustress Working towards a goal Challenges at the edge of your ability Risk Outdoor Activity Exercise HIIT Aerobic endurance training

Exercise for Stress Management Variety is key to train a healthy response to stress Very easy for 40-60 minutes Beyond 75 minutes will cause a decrease in glycogen stores = release of cortisol. High Intensity Interval Training (HIIT) Stimulate GH 30 minutes total 10 minute warm up. 10x 30s hard, 30s rest. 10 minute cool down Outdoors enhances effect

Sleep Release of GH, reduces cortisol levels Strategies for improving sleep White noise Blackout blinds Light snack Mattress/pillows Progressive relaxation Journaling

Progressive Relaxation Exercise to reduce stress/anxiety Practice 2x/day to start https://www.anxietybc.com/sites/default/files/MuscleRelaxation. pdf

Resources https://www.mentalhelp.net/articles/stress-reduction-and- management/ https://sleepfoundation.org/