2. #9-StressManagement Labette Community College PE 116

3. Nutrition Review ???’s n Identify the 3 Macronutrients & 3 Micronutrients… n The “4-7-9 Rule” identifies what? n How many grams of fat a day should women & men limit in their diet??

4. WHAT IS STRESS? l Stress is your mind and body’s response or reaction to a real or imagined threat, event or change. l The threat, event or change are commonly called stressors. Stressors can be: - Internal… thoughts, beliefs, attitudes or - External… loss, tragedy, change

5. Stress Model * Any life situation can be… n Perceived as Stressful… & causes… n Emotional Arousal… n Physiological Responses… Fight or Flight! n If Uncontrolled… leads to… n Chronic Illness/Disease n Premature Death

6. DISTRESS  Distress or negative stress occurs when your level of stress is either too high or too low and your body and/or mind begin to respond negatively. Class activity… * brainstorm 3-5 stressors for you as a college student? ? compare stressors with a neighbor/s & see what you have in common?

7. EUSTRESS Eustress or positive healthy stress occurs when your level of stress is high enough to motivate you to move into action to get things accomplished. - healthy examples would be…? - high risk activities such as rappelling- examples that work for YOU are??

8. General Adaptation Syndrome n General Adaptation Syndrome (GAS) : involuntary series of body changes that result from stress. Three stages: n 1- Alarm… 2- Resistance… 3- Exhaustion!!! Chapter 9: Managing Stress

9. 1- ALARM STAGE- or‘Fight or Flight’ Response As you begin to experience a stressful event or perceive something to be stressful psychological changes occur in your body. This experience or perception disrupts your body’s normal balance and immediately your body begins to respond to the stressor(s) as effectively as possible. Homeostasis is upset!

10. Fight or Flight Examples l Cardiac - increased heart rate l Respiratory - increased respiration l Skin - decreased temperature l Hormonal - increased stimulation of adrenal genes which produce adrenaline l Eyes – dilate l Muscles – increased blood & E supply Why these changes?

11. 2- RESISTANCE STAGE During this stage your body tries to cope or adapt to the stressors by beginning a process of repairing any damage the stressor has caused. Your friends, family or co-workers may notice changes in you before you do so it is important to examine their feedback to make sure you do not reach overload.

12. RESISTANCE EXAMPLES l Behavior changes include: lack of enthusiasm for family, school, work or life in general, withdrawal, change in eating habits, insomnia, hypersomnia, anger, fatigue. l Cognitive changes include: poor problem solving, confusion, nightmares, hyper- vigilance.

13. 2- RESISTANCE Examples cont Emotional indicators include: l tearfulness l fear l anxiety l panic l guilt l agitation l depression l overwhelmed feelings

14. 3- EXHAUSTION STAGE During this stage the stressor is not being managed effectively and the body and mind are not able to repair the damage.

15. Stage 3 EXAMPLES Digestive disorders Withdrawal, Headaches Tension Insomnia Loss of temper Inability to fight off disease

16. PSU STUDENT STRESS RATING SCALE The following are events that occur in the life of a college student. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months. ADD UP YOUR POINTS! ___ Death of a close family member - 100 points ____ Jail term - 80 points ____ Final year or first year in college - 63 points ____ Pregnancy (to you or caused by you) - 60 points ____ Severe personal illness or injury - 53 points ____ Marriage - 50 points ____ Any interpersonal problems - 45 points ____ Financial difficulties - 40 points ____ Death of a close friend - 40 points ____ Arguments with your roommate (more than every other day) - 40 points ____ Major disagreements with your family - 40 points’ ____ Major change in personal habits - 30 points ____ Change in living environment - 30 points

17. STUDENT STRESS SCALE Cont. The following are events that occur in the life of a college student. Place a check in the left-hand column for each of those events that has happened to you during the last 12 months. ____ Beginning or ending a job - 30 points ____ Problems with your boss or professor - 25 points ____ Failure in some course - 25 points ____ Final exams - 20 points ____ Increased or decreased dating - 20 points ____ Changes in working conditions - 20 points ____ Change in your major- 18 points ____ Change in your sleeping habits - 18 points ____ Several-day vacation - 15 points ____ Change in eating habits - 15 points ____ Family reunion - 15 points ____ Change in recreational activities - 15 points ____ Minor illness or injury - 15 points ____ Minor violations of the law - 11 points Score: _________________

18. INTERPRETING YOUR STUDENT STRESS SCORE l Less than 150 points : relatively low stress level in relation to life events l 150 - 300 points : borderline range l Greater than 300 points : high stress in relation to life events * Note: From Girdano, D.A., Everly, G. S., Jr., & Dusek, D. E. (1990). Controlling stress and tension (3rd edition), ENnglewood Cliffs, NJ: Prentice Hall.

19. PERSONALITY TEST Are You a Type A or Type B ? n 1 = Almost never true3 = Often true n 2 = Seldom true4 = Almost always true 1.I hate to wait in line 2.I often race against the clock to save time 3. I get upset if something is taking too long 4. When pressured I often lose my temper 5. My friends tell me I get irritated easily 6. I seldom do anything unless I can make it competitive

20. Are You a Type A or Type B cont. n 1 = Almost never true3 = Often true n 2 = Seldom true4 = Almost always true 7.If something needs to be done, I’m likely the first to begin 8. If I make a mistake, it’s because I’ve rushed into something w/o thought & planning 9. When possible I’ll always do two things at once.. eating while driving/planning while bathing, etc 10. I feel guilty if I’m not working on something Results: 26 + = Type A, 20-25 Some A’ish tendencies, 19 or less = Type B

21. STRESS AND DISEASE SOURCE:www.medicalmoment.org n The gastrointestinal tract and stress Stress can result in digestive problems. Stress hormones directly hinder the release of stomach acid and emptying of the stomach and can directly stimulate the colon, speeding up the emptying of its contents. Folks thus develop intestinal problems. Also, continual, high levels of cortisol – as occur in some forms of depression, or during chronic psychological stress – can increase appetite and lead to weight gain. Overeating at night is also common among people who are under stress. The immune system and stress Stress interacts with the immune system, making you more vulnerable to colds and flu, fatigue and infections. In addition, the high cortisol levels resulting from prolonged stress could serve to make the body more susceptible to disease by switching off disease-fighting white blood cells.

22. STRESS AND DISEASE * 50-80% of all illness are related to stress… and two- thirds of all medical visits are stress related. n Hypertension n Strokes n Cancer n Heart Disease n Pain in Low Back n Neck Pain n Headaches n Others? Source: American Institute of Stress

23. STRESS COPING STRATEGIES 1- Identify your individual or personal stressors… 2- Determine if a simple common sense technique will defuse or reduce your stress… Avoidance… if realistic? If not… Alter the stressful life situation… 3- Apply Stress Coping Strategies…

24. n Take up a hobby n Eat and drink healthy n Get enough exercise or PA!!!!!!!!!!!!!!!!!!!!! n Get enough sleep n Socialize n Form positive healthy thoughts n Breathing techniques STRATEGIES FOR MANAGING STRESS

25. STRATEGIES FOR MANAGING STRESS CONT. n Music n Progressive relaxation n Use mental imagery n Yoga n Massage n Humor/Laughter (*200 vs 17 X day) n Manage your time well… type A’ish helps n Seek professional help!

26. Dr. OZ – ANXIETY Time Health Special n Nutrition -Omega 3 fatty acids -Rhodiola Rosea (golden root) n Lifestyle Modification n Exercise/Regular Physical Activity n Simple Pleasures- take a break! -Music / Visit Friends / Positive People n Imagery

27. ADDITIONAL DISTRESS RELIEF STRATEGIES Feeling good about yourselves can be an effective buffer against stress. Eliminate unnecessary worries. Most worries are either passed on to us by another or conjured up in our imagination. GET PHYSICAL 1. Relax neck and shoulders 2. Stretch 3. Get a massage 4. Exercise GET MENTAL 5. Count to 10 6. Control your thoughts 7. Fantasize 8. Congratulate yourself 9. Ignore the problem if appropriate, after evaluation 10. Perform self maintenance 11. Talk to a counselor GET SPIRITUAL 12. Meditate 13. Pray 14. Remember your purpose USE YOUR BODY AND MIND TOGETHER 15. Take a break 16. Get hug therapy 17. Try progressive relaxation 18. Try yoga 19. Try aroma therapy 20. Laugh DEVELOP NEW SKILLS 21. Prioritize daily tasks 22. Learn something 23. Practice a hobby

29. Attendance Questions 1. What type of stress is considered “good” or healthy stress? 2. According to the American Institute on Stress, what percentage of illnesses are thought to be related to stress?? 3. What is the best way for Americans to both reduce stress & burn Kcals???

30. FINAL STUDY QUESTIONS 1- Distress is unhealthy or negative stress whereas ________ is healthy stress. 2- The three stages of the General Adaptation Syndrome are___/___/___. 3- Type __ personality people are more likely to stress out than Type __. 4- Distress weakens the immune system and makes one more likely to suffer from what diseases _______________? 5- Identify 3-4 stress coping strategies that work for you personally!

31. WEB SITES - MORE STRATEGIES l “ What is Stress” Web Site. http//www.teachhealth.com l How to reduce and relieve stress “Web Site. http//www.family.com l “Stress Relievers” Web Site. http//www.residentassistant.com l “Aromatherapy” Web Site. http//www/aromaweb.com/articles/wharoma.as l “Yoga” Web Site. http//www.kevala.co.uk/yoga/overview.htr