1. Chapter 10 Stress Assessment & Management Techniques
Outline:
The Mind/Body Connection
Stress
Stress Adaptation
Perceptions & Health
Sources of Stress
Behavior Patterns
Vulnerability to Stress
Time Management
Coping with Stress
Which Technique Is Best?
Chapter 10 Stress Assessment & Management Techniques

2. The Mind/Body Connection
Emotions cause physiological responses that can influence health
Certain parts of the brain are associated with specific emotions and hormone patterns
The release of certain hormones is associated with various emotional responses, and these responses may contribute to development of disease
These physiological responses may weaken the immune system over time

3. The Brain Most important part of the nervous system
Controls voluntary and involuntary processes
Cognitive center of the body
Has a powerful influence over the body via the link between emotions and the immune system
Every time the brain manufactures an emotion, physical reactions accompany it

4. The Immune System
Consists of about a trillion cells or lymphocytes (the cells responsible for waging war against disease or infection) and about a hundred million trillion molecules called antibodies (substances produced by the white blood cells in response to an invading agent)
The brain and immune system are closely linked in a connection that allows the mind to influence both susceptibility and resistance to disease

5. The Immune System
The surface of the lymphocytes contains receptors for a variety of central nervous system chemical messengers, such as catecholamines, prostaglandins, serotonin, endorphins, sex hormones, thyroid hormone, growth hormone
Physical and psychological stress alters the immune system because of receptors on the lymphocytes
Stress causes the body to release several neurohormones that bind with the receptors on the lymphocytes and suppress immune function

6. Stress
The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting
Stress has become one of the most common problems we face and undermines our ability to stay well
Estimates indicate that the annual cost of stress and stress-related diseases in the U.S. exceeds $100 billion, a direct result of health-care costs, lost productivity, and absenteeism

7. Stress Stress can be self-controlled
Stress should not be entirely avoided as a certain amount is necessary for optimum health, performance, and well-being
Dr. Hans Selye, a leading authority on stress, defined it as “the nonspecific response of the human organism to any demand that is placed upon it”
“Nonspecific” indicates that the body reacts in a similar fashion, regardless of the nature of the event that leads to the stress response
Stress prepares the body to react to the stress-causing event, also called the stressor

8. Stress
An individual’s reaction to a stress-causing agent determines whether that stress is positive (eustress) or negative (distress)
Eustress: Positive stress; health and performance continue to improve even as stress increases
Distress: Negative stress; unpleasant or harmful stress under which health and performance begin to deteriorate

9. Relationship between stress and health and performance

10. Stress
When stress levels reach mental, emotional, and physiological limits, stress becomes distress and the person no longer functions effectively
Chronic distress raises the risk for many health disorders
-Coronary Heart Disease -Hypertension
-Eating Disorders -Ulcers
-Diabetes -Asthma
-Depression -Sleep Disorders
-Migraine Headaches -Chronic Fatigue
May even play a role in the development of certain types of cancers
Overcoming the problem quickly and efficiently is crucial in maintaining emotional and physiological stability

11. Stress Adaptation
The body continually strives to maintain a constant internal environment
This state of physiological balance is known as homeostasis (the body attempts to maintain equilibrium by constantly reacting to external forces that attempt to disrupt this fine balance)
When a stressor triggers a nonspecific response, homeostasis is disrupted
Dr. Selye explained this reaction to stressors as the general adaptation syndrome (GAS), composed of three stages: alarm reaction, resistance, and exhaustion/recovery

12. Alarm Reaction
The body’s immediate response to a stressor (whether positive or negative)
The body evokes an instant physiological reaction that mobilizes internal systems and processes to minimize the threat to homeostasis
If the stressor subsides, the body recovers and returns to homeostasis

13. Resistance
If the stressor persists, the body calls upon its limited reserves to build up resistance as it strives to maintain homeostasis
For a short while, the body copes effectively and meets the challenge of the stressor until it can be overcome
General adaptation syndrome: The body’s response to stress can end in exhaustion, illness, or recovery

14. Exhaustion/Recovery
If stress becomes chronic, the body spends its limited reserves and loses its ability to cope
The body functions at a diminished capacity while it recovers from stress
Following an adequate “recovery” period, the body recuperates and can return to homeostasis
If chronic stress persists, immune function is compromised, which can damage body systems and lead to disease

15. Exhaustion/Recovery
The exhaustion stage is often manifested by athletes and fitness participants
Staleness is usually a manifestation of overtraining
Peak performance can be sustained for only about 2-3 weeks at a time
Attempting to continue intense training after peaking leads to exhaustion, diminished fitness, and mental and physical problems

16. Perceptions and Health
Explanatory style is the way people perceive the events in their lives, from an optimistic or pessimistic perspective
A pessimistic style can delay healing and worsen the course of illness in several major diseases
People with a pessimistic style have a higher risk of developing heart disease
Blood samples taken from people with a negative explanatory style revealed suppressed immune function, a low ratio of helper/suppressor T-cells, and fewer lymphocytes

17. Self-Esteem A way of viewing and assessing yourself
Positive self-esteem is a sense of positive self-regard and self-respect
A powerful determinant of health behavior and of health status
A strong sense of self can boost the immune system, protect against disease, and aid in healing
Low self-esteem worsens chronic pain
The higher the self-esteem, the more rapid the recovery
Belief in oneself is one of the most powerful weapons people have to protect health and longevity

18. Stressors in the lives of college students

19. Behavior Patterns
Type A: Behavior pattern characteristic of a hard-driving, overambitious, aggressive, at times hostile, and overly competitive person
Type A individuals often set their own goals, are self-motivated, work on many tasks at the same time, are excessively achievement-oriented, have a high degree of time urgency

20. Behavior Patterns
Type B: Behavior pattern characteristic of a calm, casual, relaxed, and easy-going individual
Type B people take one thing at a time, do not feel pressured or hurried, seldom set their own deadlines
Experts have stated that Type A individuals have a significantly higher incidence of coronary heart disease
Many Type A characteristics are learned behaviors
If Type A people can identify their sources of stress and change their behavioral responses, they can move along the continuum and respond more like Type B’s
A debate has centered on which Type A behaviors should be changed, because not all of them are undesirable

21. Behavior Patterns
Type C’s are highly committed to what they are doing, have a great amount of confidence in their ability to do their work, are in constant control of their actions, enjoy their work, and maintain themselves in top physical condition to be able to meet the mental and physical demands of their work
Type A behavior alone is no longer viewed as a major risk factor for coronary heart disease, but Type A’s who commonly express anger and hostility are at higher risk
Many behavioral modification counselors work on changing the latter behaviors to prevent disease

22. Behavior Modification Planning: Tips to Manage Anger
Recognize when feelings of anger are developing and ask yourself the following questions:
Is the matter really that important?
Is the anger justified?
Can I change the situation without getting angry?
Is it worth risking my health over it?
How will I feel about the situation in a few hours?

23. Time Management
People who do not manage their time properly will quickly experience chronic stress, fatigue, despair, discouragement, and illness
Healthy and successful people are good time managers, able to keep a pace of life within their comfort zone, and attribute their success to smart work

24. Time Management Skills
Delegate
Say “no”
Protect against boredom
Plan ahead for disruptions
Get it done
Eliminate distractions
Set aside overtimes
Plan time for you
Reward yourself

25. Coping with Stress
How people perceive and cope with stress seems to be more important in the development of disease than the amount and type of stress itself
Noting some of the stress-related symptoms will help a person respond more objectively and initiate an adequate coping response

26. Physical Activity
Engaging in physical activity reduces muscular tension and metabolizes the increased catecholamines (triggered by the fight-or-flight mechanism and brought about the physiological changes)
Exercise does not solve problems, but it can help a person cope with stress and prevent stress from becoming a chronic problem
Research indicates that exercise requiring continuous and rhythmic muscular activity, such as aerobic exercise, stimulates the alpha-wave activity in the brain
These wave patterns are commonly seen during meditation and relaxation

27. Physical Activity
Physical exercise gives people a psychological boost because exercise
Lessens feelings of anxiety, depression, frustration, anger, aggression, and hostility
Alleviates insomnia
Provides an opportunity to meet social needs and develop new friendships
Allows the person to share common interests and problems
Develops discipline
Provides the opportunity to improve health and well-being by doing something fun and constructive

28. Breathing Techniques for Relaxation
Breathing exercises: A stress management technique wherein the individual concentrates on “breathing away” the tension and inhaling fresh air to the entire body
Breathing exercises help dissipate stress

29. Visual Imagery
Mental visualization of relaxing images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, hypertension, asthma, chronic pain, and obesity
Imagery induces a state of relaxation that rids the body of the stress that leads to illness
It improves circulation, increases the delivery of healing antibodies and white blood cells to the site of illness, helps with self-confidence, to regain control and power over the body, and to lower feelings of hopelessness, fear, and depression

30. Meditation
A stress management technique used to gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for the increased tension
Regular meditation has been shown to decrease blood pressure, stress, anger, anxiety, fear, negative feelings, and chronic pain, and increase activity in the brain’s left frontal region - an area associated with positive emotions

31. Yoga
A school of thought in the Hindu religion that seeks to help the individual attain a higher level of spirituality and peace of mind
Based on principles of self-care
Practitioners adhere to a specific code of ethics and a system of mental and physical exercises that promote control of the mind and body
Many people are familiar with the system of exercises (postures or asanas) that can be used as a relaxation technique
The exercises include a combination of postures, diaphragmatic breathing, muscle relaxation, and meditation that help buffer the biological effects of stress