Enhancing Awareness About Module 2/ Chapter 2 Enhancing Awareness About Managing Stress "You need to become aware before considering change."

CHAPTER 2 OUTLINE Awareness About Managing Stress Acute Manifestations of Stress Chronic Manifestations of Stress Stress and Expectations Sense of Coherence Summary Points

Physiological Effects of Stressors Stressor is initially perceived by the cerebral cortex Cerebral cortex is the outer part of the brain associated with higher functions such as: Judgment Problem solving Abstraction Then the stressor perception filters through the Reticular Activating System (RAS) RAS is responsible for regulating wakefulness and sleep states If the stressor is “too threatening” it affects the consciousness

Physiological Effects of Stressors … 2 After filtering through the RAS the stressor activates the Limbic System Limbic system consists of the hypothalamus and thalamus It is the seat of emotions (fear, anger, anxiety, sadness, guilt etc.) Activation of Hypothalamus results in release of releasing factors (+) Anterior hypothalamus produces Corticotrophin releasing factor (CRF) Thyrotrophin Releasing Factor (TRF) that stimulates (+) anterior pituitary Posterior hypothalamus produces a releasing factor that stimulates (+) adrenal medulla

Physiological Effects of Stressors … 3 Along with Hypothalamus, Posterior Pituitary is also stimulated Posterior pituitary produces: Oxytocin Vasopressin Both these hormones result in constriction of peripheral blood vessels thereby making more oxygen available to vital organs

Physiological Effects of Stressors … 4 Activation of Anterior pituitary produces: ACTH (Adreno-cortico-trophin hormone) that stimulates (+) adrenal cortex (inner part of adrenal or suprarenal gland) producing: Gluco-corticoids (Cortisol) Mineralo-corticoids (Aldosterone) TTH (Thyrotrophin hormone) that stimulates (+) thyroid gland producing: Thyroxine (T4) Tri-iodo-thyronine (T3) Activation of Adrenal medulla produces: Epinephrine (adrenaline) Norepinephrine (noradrenaline)

Effects of Glucocorticoids Increased blood sugar Glycogenolysis (break down of stored glycogen in muscles and liver) Gluconeogenesis (synthesis of glucose from fats and proteins) Increased blood pressure Decreased lymphocytes (Preparation for “fight” or “flight”)

Effects of Mineralocorticoids Increased blood pressure Retention of sodium (Na+) and water Decreased urinary output Mineralocortocoids are also known as Aldosterone

Effects of Thyroxine (T4) and Tri-iodothyronine (T3) Increased BMR (Basal Metabolic Rate or metabolism while resting) Gluconeogenesis (synthesis of glucose from stored fats and proteins) Increased gastrointestinal motility Increased heart rate Increased blood pressure Increased anxiety Decreased tiredness

Effects of Epinephrine/ Norepinephrine Increased heart rate Increased contractility of heart muscle Dilatation of coronary arteries Dilatation of bronchioles Increased BMR Constriction of Blood vessels Increased oxygen consumption

Stress Awareness Log: Assignment Becoming Aware of one’s stressors is the first step in managing these Use Worksheet 2.4 in the Workbook to keep a weekly record of ALL your stressors, signals, time of the day, your coping strategy, and self rating of the effectiveness of that coping strategy

Thoughts for Reflection Read & reflect with a partner: 2.1 Commitment 2.2 True Happiness or Ananda

Skill Building Activities Complete and discuss with a partner Worksheet 2.1: How your body reacts to acute stress? Complete and discuss with a partner Worksheet 2.2: Do you suffer from chronic stress? Complete and discuss with a partner Worksheet 2.3: Thought identification? Complete and discuss with a partner Worksheet 2.5: Stress and Tension Test? Complete and discuss with a partner Worksheet 2.6: Personal Stress Test? Complete and discuss with a partner Worksheet 2.7: Sense of Coherence test?