Presentation Package for Concepts of Physical Fitness 14e Section VI: Concept 17 Stress Management,...
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Transcript of Presentation Package for Concepts of Physical Fitness 14e Section VI: Concept 17 Stress Management,...
Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Section VI: Concept 17Section VI: Concept 17
Stress Management, Stress Management, Relaxation, and Time Relaxation, and Time
ManagementManagement
Although stress cannot be avoided, proper Although stress cannot be avoided, proper stress management techniques can help stress management techniques can help reduce the impact of stress in your life.reduce the impact of stress in your life.
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 22
Preventing Excessive StressPreventing Excessive Stress
Be physically activeBe physically active Get sufficient sleep Get sufficient sleep (See Table 1, p. 363)(See Table 1, p. 363)
Build strong social support systemBuild strong social support system Allow time for recreationAllow time for recreation Engage in effective time managementEngage in effective time management
The first approach for stress management is to reduce exposure to excessive stress. Click on each of the links above for more information on how to prevent excessive stress.
Click forClick forLab 17a Lab 17a infoinfo
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 33
The choice of coping strategy depends on
the nature of the stressor.
Coping with StressCoping with Stress
OutcomeOutcomeStressStress
Use Problem-focusedUse Problem-focusedCoping StrategiesCoping Strategies
StressorStressorwithin your within your controlcontrol
StressorStressorout of your out of your controlcontrol
Use Emotion-focusedUse Emotion-focusedCoping StrategiesCoping Strategies
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 44
Types of Types of Coping StrategiesCoping Strategies
Emotion-Focused Coping StrategiesEmotion-Focused Coping Strategies– Relaxation techniques Relaxation techniques (see future slides)(see future slides)
– ExercisingExercising– Seeking Passive Social SupportSeeking Passive Social Support– PrayerPrayer– Mindfulness MeditationMindfulness Meditation
Click for Click for Lab 17bLab 17binfoinfo
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 55
Types of Coping Strategies Types of Coping Strategies continuedcontinued
Appraisal-Focused Appraisal-Focused Coping StrategiesCoping Strategies (Cognitive (Cognitive Restructuring)Restructuring)
– Change the way Change the way you are thinking you are thinking (see Table 5, p. 370)(see Table 5, p. 370)
– Seeking Seeking knowledge or knowledge or practicing skillspracticing skills
Problem-FocusedProblem-FocusedCoping StrategiesCoping Strategies (most effective for (most effective for uncontrollable stressors)uncontrollable stressors)
– Problem SolvingProblem Solving– AssertivenessAssertiveness– Seeking Active Seeking Active
Social SupportSocial Support
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 66
Types of Coping Strategies Types of Coping Strategies continuedcontinued
Avoidant Coping StrategiesAvoidant Coping Strategies
– IgnoringIgnoring
–EscapingEscaping
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 77
Emotion-Focused Emotion-Focused Coping StrategiesCoping Strategies
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 88
Quick "Time Out"Quick "Time Out" Deep breathingDeep breathing Take mind off of problemsTake mind off of problems
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 99
Jacobson's Progressive Jacobson's Progressive Relaxation TechniqueRelaxation Technique
Involves alternate contraction and Involves alternate contraction and relaxation of musclesrelaxation of muscles
Teaches person to identify stress-related Teaches person to identify stress-related tension in the bodytension in the body
Click forClick forLab 17c Lab 17c infoinfo
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1010
Autogenic (Autosuggestive) Autogenic (Autosuggestive) Relaxation TrainingRelaxation Training
Combines deep rhythmic breathing with Combines deep rhythmic breathing with soothing imagery.soothing imagery.
Feelings of heaviness and warmth Feelings of heaviness and warmth facilitate process.facilitate process.
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1111
BiofeedbackBiofeedback Utilizes machines that monitor Utilizes machines that monitor
physiological responses physiological responses Useful for decreasing tension Useful for decreasing tension
headaches, asthma attacks, headaches, asthma attacks, hypertension and phobias.hypertension and phobias.
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1212
Meditation / ImageryMeditation / Imagery Relies on deep breathingRelies on deep breathing Facilitated by images of peace and Facilitated by images of peace and
relaxationrelaxation
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1313
Stretching & Rhythmical ExercisesStretching & Rhythmical Exercises
YogaYoga Tai ChiTai Chi ““Office exercises”Office exercises” Brisk walk to musicBrisk walk to music
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1414
Social SupportSocial Support Important for effective stress Important for effective stress
management.management. May be particularly important for women.May be particularly important for women.
– Tend or Befriend ModelTend or Befriend Model
Variety of sourcesVariety of sources– Friends, family, teacher, coach, counselorFriends, family, teacher, coach, counselor
Obtaining social support requires close Obtaining social support requires close relationshipsrelationships
Quality, not quantity that countsQuality, not quantity that counts
Click forClick forLab 17d infoLab 17d info
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1515
Types of Types of Social SupportSocial Support
InformationalInformational MaterialMaterial EmotionalEmotional
Return to “Preventing Excessive Stress”Return to “Preventing Excessive Stress”
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1616
SummarySummary Stress is a natural part of life, but with Stress is a natural part of life, but with
appropriate stress management appropriate stress management techniques you can learn to manage it techniques you can learn to manage it more effectively.more effectively.
Self-assess your stress levels.Self-assess your stress levels. Adopt coping strategies.Adopt coping strategies. Manage time effectively.Manage time effectively. Evaluate strategy effectiveness.Evaluate strategy effectiveness.
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1717
Web ResourcesWeb Resources
““On the Web” pages for ConceptOn the Web” pages for Concept
Online Learning CenterOnline Learning Center
Supplemental GraphicsSupplemental Graphics
Lab InformationLab Information
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 1919
Lab 17a InformationLab 17a InformationTime ManagementTime Management
Rank your top priorities in terms of Rank your top priorities in terms of where you would like to spend your time.where you would like to spend your time.
Keep a time log and indicate your actual Keep a time log and indicate your actual use of time.use of time.
Summarize how you might be able to use Summarize how you might be able to use your time more effectively.your time more effectively.
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Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2020
Lab 17b InformationLab 17b InformationEvaluating Coping StrategiesEvaluating Coping Strategies
Reflect back on 5 different stressful Reflect back on 5 different stressful events and describe the changeability, events and describe the changeability, severity, and duration of the stressor.severity, and duration of the stressor.
Complete the survey about your personal Complete the survey about your personal use of coping strategies for each of use of coping strategies for each of these incidents.these incidents.
Do you believe that you adopt Do you believe that you adopt appropriate coping strategies?appropriate coping strategies?
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Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2121
Lab 17c InformationLab 17c InformationRelaxing Tense MusclesRelaxing Tense Muscles
Perform the Perform the Contract-Relax Exercise Contract-Relax Exercise RoutineRoutine for relaxation. for relaxation.
Describe whether you found the routine Describe whether you found the routine to be helpful for relaxation. to be helpful for relaxation.
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Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2222
Lab 17d InformationLab 17d InformationEvaluating Levels of Social SupportEvaluating Levels of Social Support
Complete the social support surveyComplete the social support survey Use the rating scales to assess the following:Use the rating scales to assess the following:
– Access to social supportAccess to social support– Degree of social supportDegree of social support– Skill in getting social supportSkill in getting social support
Describe whether you rely on social support Describe whether you rely on social support and whether you could use it more to combat and whether you could use it more to combat stress.stress.
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Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2323
Physical ActivityPhysical Activity Helps you to adapt to stressful Helps you to adapt to stressful
situationssituations Provides a break Provides a break
from reality from reality (“Time Out” hypothesis)(“Time Out” hypothesis)
Improves mood and self-esteemImproves mood and self-esteem Reduces anxiety and depressionReduces anxiety and depression Can aid in changing behaviors Can aid in changing behaviors
related to healthrelated to health
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2424
Mechanisms for Effects of Exercise Mechanisms for Effects of Exercise on Stress Reductionon Stress Reduction
DistractionDistraction EndorphinEndorphin NeurotransmitterNeurotransmitter ThermogenicThermogenic Self-esteemSelf-esteem
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See Web17-1 for information about exercise and stress management
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2525
Definitions for Leisure Definitions for Leisure and Recreationand Recreation
What is Leisure?What is Leisure?– Time that is free from demandsTime that is free from demands– Not a means to an end but an end in itself!Not a means to an end but an end in itself!
What is Recreation?What is Recreation?– A more structured form of leisure that allows A more structured form of leisure that allows
people to "re-create" themselvespeople to "re-create" themselves
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2626
Contributions of Contributions of Recreation to WellnessRecreation to Wellness
Social Social - Interactions with friends- Interactions with friends Emotional Emotional - Reduces stress- Reduces stress Physical Physical - Improves fitness- Improves fitness Intellectual Intellectual - Expands world view- Expands world view Spiritual Spiritual - Connection with self- Connection with self
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2727
Popular Leisure ActivitiesPopular Leisure Activities Reading Reading Watching TV Watching TV Visiting friendsVisiting friends Listening to musicListening to music Walking Walking
Watching moviesWatching movies DiningDining ShoppingShopping People watchingPeople watching Playing gamesPlaying games
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2828
Reasons for Choices of Reasons for Choices of Recreational ActivitiesRecreational Activities
Socio-economic statusSocio-economic status VocationVocation SexSex AgeAge EthnicityEthnicity ResidenceResidence DisabilitiesDisabilities
See Web17-2 about recreation in the United States
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 2929
Trends in Working Trends in Working Time in the U.S.Time in the U.S.
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 3030
Hints to Maximize Your Hints to Maximize Your Leisure ExperiencesLeisure Experiences
Keep play and work separateKeep play and work separate Don't turn play into workDon't turn play into work Expand your leisure interestsExpand your leisure interests Expand your circle of friendsExpand your circle of friends Don't feel guilty about leisureDon't feel guilty about leisure
Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 3131
Skills for Leisure DevelopmentSkills for Leisure Development Leisure resourcefulnessLeisure resourcefulness
– Identify interests and preoccupations at Identify interests and preoccupations at different parts of your life cycledifferent parts of your life cycle
– Translate interests into involvementTranslate interests into involvement
Time managementTime management– Maximizing your available timeMaximizing your available time– Focusing your time on your prioritiesFocusing your time on your priorities
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Concepts of Fitness and Wellness 7eConcepts of Fitness and Wellness 7e 3232
Steps for Steps for Time ManagementTime Management
Step 1 Establish prioritiesStep 1 Establish priorities Step 2 Monitor current time useStep 2 Monitor current time use Step 3 Analyze time useStep 3 Analyze time use Step 4 Make a scheduleStep 4 Make a schedule
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