1. Stress Control Strategies

2. One Strategy for Overcoming Fear Desensitization An effective way for reducing fear is to face it using a technique called desensitization. The stressor is confronted systematically, under controlled conditions, to build up a psychological familiarity. This familiarity in turn reduces the response of the limbic system and its hormonal output. Who’s Next! Example: Stage Fright

3. One Strategy to Control Anger Train yourself to adjust your range of conscious control: –learn to consciously monitor your anger –learn ways to consciously de-escalate anger –learn to anticipate anger and compensate for it ahead of time My Strategy: I consider myself to be one component in a large system with the understanding that every decision and action I take affects the overall system efficiency. When one component is selfish then the entire system efficiency falls. } Low Emotion Level High Original Range of Conscious Control Limbic System in Total Control Modified Range of Control After Conscious Training

4. Stress Control Techniques Avoid Neurotoxic Chemicals –xanthine alkaloids –alcohol –nicotine –et.al. Use –Relaxation Techniques –Physical Exercise –Behavior Modification –Hobbies –Massage Therapy –Music Make mine on the rocks

5. Relaxation Techniques Apply conscious effort to slow down the rate of incoming sensory signals to the brain. Reduce the overall levels of physical stimuli. Mentally substitute discomforting stimuli and perceptions with non- threatening sensations that promote relaxation.

6. Exercise

7. Muscle  - Structure Muscle Fiber 10 - 100  m # Fixed at Birth Fasciculus (Group of Muscle Fibers) Myofilaments Myofibrile Transverse Capillary Sarcoplasmic Reticulum (Pumps ATP, Ca+, Waste) Myosin Actin Mitochondria Sarcolemma Cell Nucleus { Sarcomere { Cross Bridges { Sarcolemma (Conducts Action Potentials)

8. Physiological Effects of Exercise  Resting Heart Rate & Blood Pressure  Cholesterol & Triglycerides  Static Muscle Tension  Strength & Energy  Bone Mineralization  Bone Density  Sleep Quality  Immune System  Tolerance of Heat & Cold

9. Behavior Modification How many psychiatrists does it take to change a light bulb? One, but the light bulb really has to want to change Type A Type XYZ

10. Attitude Adjustment It’s a Personal Thing  You don’t have to go through life with a chip on both shoulders.  Likewise you don’t have to go through life taking one on the chin, and then turning the other cheek for another.  There is a good median point, between these two extremes, that one can consciously find. The trick is to remain focused on staying there.

11. Diaphragmatic Breathing One of the easiest and most effective methods of relaxation. Basically –controlled deep breathing Used extensively in eastern philosophies of yoga, tai chi, and martial arts.

12. Hobbies Creative Activities Are:  stress relievers  a major source of satisfaction and enjoyment for many people.

13. Digestive Stress bread, cereal, rice, and pasta group fruit group vegetable group milk, yogurt, cheese group meat, poultry, fish, dry beans, eggs, and nut group fats, oils, and sweets use sparingly 2-3 servings 2-3 servings 3-5 servings 2-4 servings 6-11 servings

14. Massage Togu Massage Balls

15. Music therapy can be an effective stress reduction technique Choose the type of music wisely