Kristin McCabe B.S. Exercise Science Licensed Massage Therapist

 Know the definition of stress  Identify types and symptoms of stress  Learn stress management techniques

 The definition of stress is "the non-specific response of the body to any demand for change“- Hans Seyle There is good stress and bad stress or ‘distress’  There are 3 different types: -acute stress -episodic acute stress -chronic stress  Each type has its own characteristics, symptoms, duration, and treatment approaches.

 This is the most common type of stress  Demands and pressures of the recent past and anticipated demands and pressures of the near future  Can be thrilling/exciting  Examples include:  Wedding Celebration (a good stress)  First day of school ( a good stress)  Car accidents  Specific deadlines or academic tests  This stress is highly treatable and manageable

-Anger, irritability, anxiety, or depression - Tension headache, back pain, jaw pain - Heartburn, acid stomach, flatulence, diarrhea, constipation, and irritable bowel syndrome -Elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain

 Characteristics  They're always in a rush, but always late  They take on too much  Type A personalities  Pessimistic  ‘Worry Warts’  Excessive competitive drive  Aggressiveness  Impatience

 Persistent tension headaches  Migraines  Hypertension  Chest pain  Heart disease  Treatment- intervention on a number of levels, generally requiring many months of professional help

 Grinding stress that wears people away day after day, year after year  Destroys bodies, minds and lives  A person with chronic stress never sees a way out of a miserable situation  Result of insistent demands and pressures for seemingly endless periods of time

Examples of chronic stress situations:  Stuck in an unhappy marriage  Despise current job  Experiencing Poverty  On-going family dysfunction  Chronic stress is difficult to treat and may require extended medical as well as behavioral treatment and stress management

 See handout

 Benefits of Massage:  Reduces stress and muscle tension  Lowers blood pressure  Improves circulation  Boosts the immune system  Increases joint range of motion  Pain management  Much, much more! -Can be received through chair massage or table massage -There are many types of massage to choose from

 Benefits of exercise are very similar to massage therapy benefits  Do what you enjoy!  Set goals and reward yourself for those goals  Start with 10 minutes and work up  Minimum requirements-  Moderate cardio 3 days a week for 30 minutes  Strength training 2 days a week ; 8-12 reps; 8-10 exercises

 See handout

 Stress is inevitable  There are 3 types of stress- acute, episodic acute and chronic  Stress can have many harmful affects on the body  Learn to deal with stress in healthy ways through stretching, massage therapy, exercise and/or breathing/meditation techniques

 "Stress, Definition of Stress, Stressor, What is Stress?, Eustress?." The American Institute of Stress. The American Institute of Stress, n.d. Web. 7 Apr  "Stress: The different kinds of stress." American Psychological Association. American Psychological Association, n.d. Web. 7 Apr