STRESS

General Adaptation Syndrome General Adaptation Syndrome Physical and mental response to stress Physical and mental response to stress Problems of chronic stress Problems of chronic stress Ways to manage and cope with stress Ways to manage and cope with stress

Types of Stressors Direct Direct Indirect Indirect msnbcmedia.msn.com/j/msnbc/Components/Photos/050923/050923_traffic_hmed_4a.hmedium.jpg

General Adaptation Syndrome Hans de Soyle Hans de Soyle Three stages: Three stages: 1. Alarm 2. Resistance 3. Exhaustion

Alarm Fight or flight Fight or flight HORMONES!!! HORMONES!!! Designed for Designed for physical threats Direct stressorsDirect stressors

What happens? Breathing becomes faster Breathing becomes faster Heart pumps faster Heart pumps faster Digestion halts Digestion halts Increased perspiration Increased perspiration Pupils dilate, sense of smell/hearing increase Pupils dilate, sense of smell/hearing increase Arteries around heart inflame and become strained Arteries around heart inflame and become strained Immune system is diminished Immune system is diminished

IN YOUR HEAD Blood flow in prefrontal cortex is moved to the limbic system Blood flow in prefrontal cortex is moved to the limbic system

SO…. The good: Faster information processing Faster information processing Quick reactions Quick reactions Instincts Instincts The bad: Irrationality Irrationality Short-term Short-termthinking Aggression Aggression

So I kicked the dog in the face… now what? After Stressor has been dealt with: Parasympathetic nervous system kicks in Parasympathetic nervous system kicks in Returns body to normal state Returns body to normal state REST!!! REST!!!

But If the stress continues… RESISTANCE! Body adapts Body adapts Releases corticosteroids Releases corticosteroids Boosts blood sugarBoosts blood sugar Changes according to stressorChanges according to stressor

And finally… Exhaustion Body has run out of energy Body has run out of energy Can no longer avoid rest Can no longer avoid rest Body shuts down mentally then physically Body shuts down mentally then physically

Problems with chronic stress Excess strain on heart  heart disease and heart attacks Excess strain on heart  heart disease and heart attacks Increased muscle tension  soreness, back pains, and headaches Increased muscle tension  soreness, back pains, and headaches Prolonged heightened vision  eyestrain and headaches Prolonged heightened vision  eyestrain and headaches Digestion activity  IBS, diarrhea, heartburn, GERD Digestion activity  IBS, diarrhea, heartburn, GERD

Immune System Suppressed Suppressed Common cold Common cold Cancer & AIDS Cancer & AIDS

What can you do? Reduce excess stress Reduce excess stress Prevent stress build up Prevent stress build up Three principles: Three principles: 1. Stress cannot be avoided1. Stress cannot be avoided 2. Causes of stress are out of your control2. Causes of stress are out of your control 3. You CAN control your emotional reaction to stress3. You CAN control your emotional reaction to stress

PHYSICAL EDUCATION 101 Work up a sweat Work up a sweat Burn energy Burn energy Natural end of fight or flight Natural end of fight or flight

Just Do It Allow for natural progression of G.A.S. through physical activity Allow for natural progression of G.A.S. through physical activity Takes focus away from stressor, acts as a momentary distraction Takes focus away from stressor, acts as a momentary distraction Increases self esteem Increases self esteem Highly correlated with ability to cope with high levels of stressHighly correlated with ability to cope with high levels of stress Releases positive emotions Releases positive emotions Calms you down, clears your head Calms you down, clears your head

Open your mind… Gain a new perspective Gain a new perspective Optimism vs. Pessimism Optimism vs. Pessimism Challenge rather than a threat Challenge rather than a threat

RELAX! 10 to 20 minutes 10 to 20 minutes Dark, quiet, and comfortable areaDark, quiet, and comfortable area Don’t let your mind wander Don’t let your mind wander Diaphragmatic breathing Diaphragmatic breathing

Die-uh-frag-mat-ick breathing history.amedd.army.mil/booksdocs/wwii/thoracicsurgeryvolI/appendixfigure3.jpg

Laugh Burns energy Burns energy Heart beats 120bpm Heart beats 120bpm Diaphragm, abdomen, facial muscles, and respiratory accessory Diaphragm, abdomen, facial muscles, and respiratory accessory

The end

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