Stress Management

The Fight or Flight Response

Introduced in 1932 by Walter Cannon, a professor of physiology at Harvard. Terminology: The bodys physiological reaction that prepared us for swift action when needed. Stressors: Something with the potential to cause a stress reaction.

Stages of the Stress Response

Stage 1: Stimuli received by brain through one or more of the 5 senses. Stage 2: Brain deciphers stimuli (either a threat or as anon-threat) Stage 3: Body stays aroused until threat is over. Stage 4:Body returns to homeostasis once the threat is gone.

Stress Research Pioneers

1956 Hans Selye, an endocrinologist, know as the father of stress research. Studied the effects of stressors on the internal organs and glands of rats. Found there to be changes in many of the body systems. Generalized his findings to the effects of stress on humans.

Selyes General Adaptation Syndrome

Phase 1 ALARM

Phase 2 RESISTANCE
Phase 3 EXHAUSTION

Tend & Befriend Theory

Theory introduced by Shelly Taylor and colleagues in 2000 Women have a second stress response: Connectedness Taylor believes it is hardwired into womens DNA It has also been referred to as Nest and Nurture Women still will fight or flee, if need be

Three Types of Stress

1. Eustress: good stress (e.g. falling in love) to things in which we must adapt
2. Neustress: neutral stress (e.g. earthquake in remote corner of world) 3. Distress:bad stress (e.g. death of a close friend) acute stress (high intensity, short duration). Chronic stress (low intensity, prolonged time). These things generally force us to adapt. Chronic stress seems to cause the most problems with disease and illness.

Definition of Stress For Class Purposes

Stress- A bodily or mental tension resulting from factors that tend to alter an existent equilibrium.

Goals of Stress Management

1) to limit the harmful effects of stress 2) maintain lifes quality and vitality

Keep in mind that illness may result from too little stress as well as too much stress.

21st Century Stress

Brent Powell KINS 4330

The Nature of 21st Century Stress

24/7 Society
Rapid Rate of Change Threats

Amount of leisure time

A Question of Poor Boundaries

-Boundaries

are the limits we set for ourselves and our lifestyles.

 Research now indicates a solid link between lifestyles and stress-related disease As much as 70-85% of all disease and illness is stress-related, from the common cold to cancer, from herpes to hemorrhoids

The Nature of 21st Century Stress

Stress in a Changing World

Technostress College Stress Occupational Stress Seniors: The Stress of Aging

Wellness Approach to Stress

Dr. Brent Powell KINS 4330

 Stress is the inability to cope with a perceived or real (or imagined) threat to ones mental, physical, emotional, and spiritual well-being which results in a series of physiological responses and adaptations.

Wellness Approach to Stress

What Is Holistic Stress Management?

The holistic approach treats not just the body but the whole person including their physical, mental, emotional and spiritual wellbeing.
It is not just the symptoms that are treated but the causes as well. With treatments to help reduce stress, gain vitality and induce relaxation in a natural way, a strong foundation is provided to enable us to find the root causes of your stress and to find solutions that work.

What is Autogenic Training

The word Autogenic means literally self origin Method of training is to reduce stress and bring the autonomic nervous system under voluntary control Closely resembles yoga and meditation

Relaxation Technique
Once the procedure is learned, additional techniques are added The last four exercises are directed toward controlling the heartbeat, breathing, organs and mind Lastly, during each exercise the subject always concentrates on the thought : I am completely relaxed Some recommended postures : lying down, sitting meditation

Effects of autogenic training

Restores balance between sympathetic (fight or flight) and parasympathetic (rest and digest) Important because parasympathetic promotes digestion, lowers blood pressure, slows heart rate, and promotes functions of the immune system.

Meditation Techniques
There are sounds of techniques but they can be place in three groups: Contemplation Concentration Relaxed Mantra

Importance
Breath is the bridge between the body and the mind Regulate breath and the body and mind will follow Significant impact on our state of mind Beneficial for meditation because it enables us to develop concentration and calms the mind Main Purpose:

Benefits
Improves blood circulation Increases absorption of nutrients Promotes all metabolic processes Makes us feel more energetic and fresh due to increase in supply of oxygen