Stress Management

The Science of Stress Whenever we feel anxious or overwhelmed, the hypothalamus signals the pituitary gland, which sends a chemical message to the adrenal glands. The adrenals then produce cortisol- a major stress hormone. This pathway is called the hypothalamic- pituitary-adrenal axis, and news travels through it in seconds.

Once cortisol is pumped into our system, it communicates with all of our organs and causes inflammation as reaction to stress. Inflammation produces oxidants that damage a cell. Short term inflammation helps fight off disease, but chronic inflammation severely harms the body and is linked to a wide variety of disease, such as diabetes, arthritis and asthma.

What is stress? The body’s response to any demand placed upon it. THERE IS Good Stress= eustress –A date –Getting married –Vacation AND …..

Bad Stress= distress taking a test JOB INTERVIEW new job over work scare

The 3 stages of stress 1.ALARM 2.RESISTANCE 3.EXHUSTION This is called the “general adaptation syndrome”

ALARM The body activates its forces so that it can fight the stressor, this would include increase in Heart rate Increase in breathing pattern Muscles tightening Blood pressure increasing All this is done to enable the body to FIGHT OR FLEE

REGISTANCE STAGE Calming chemicals are release to help the body returns to its normal state after the threat has disappeared or been manage.

EXHOUSTION STAGE The body becomes worn down by the events and we became more susceptible to infection and chronic disease.

Symptoms of Excess Stress

Physical Symptoms Dry mouth Excessive perspiration Frequent illnesses Gastrointestinal problems Grinding of teeth Headaches High blood pressure Pounding heart Stiff neck or aching lower back

Emotional symptoms Anxiety or edginess Depression Fatigue Hyper vigilance Impulsiveness Inability to concentrate Irritability Trouble remembering things

Behavioral Symptoms Crying Disrupted eating habits Disrupted sleeping habits Harsh treatment of others Problem communicating Sexual problems Social isolation Increased use of tobacco, alcohol or other drugs

How do you manage this?

1. Find out what is causing the stress in your life 2. Look for ways to reduce the amount of stress in your life. 3. Learn healthy ways to relieve stress

Lifestyle Some behaviors and lifestyle choices affect your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress. Try to: Balance personal, work, and family needs and obligations. Have a sense of purpose in life. Get enough sleep, because your body recovers from the stresses of the day while you are sleeping. Eat a balanced diet for a nutritional defense against stress.Eat a balanced diet Get moderate exercise throughout the week. Limit your consumption of alcohol. Don't smoke.

Here are some ways to lower your stress Acupuncture Adopt a pet Aromatherapy Assertiveness training classes Avoid stressful television programs Balance your work Dancing Develop affection in relationships Family time Forget old grudges Get adequate sleep Go to the movies Group therapy Individual counseling Have a massage Join a book club Join a health club Join a knitting group Learn to delegate Learn to practice yoga Lear to say no Make smart job choices do what you can to find a career you enjoy. Meditate Meet friends for a meal Play sports Pray Reach out to someone else in need Take stress-management class Take along hot bath Take a ten minute walk at break time Take a class just for fun