Stress Stress ManagementManagement

Stress Stress ManagementManagement

The Science of Stress• Whenever we feel anxious or

overwhelmed, the hypothalamus signals the pituitary gland, which sends a chemical message to the adrenal glands. The adrenals then produce cortisol- a major stress hormone. This pathway is called the hypothalamic-pituitary-adrenal axis, and news travels through it in seconds.

• Once cortisol is pumped into our system, it communicates with all of our organs and causes inflammation as reaction to stress. Inflammation produces oxidants that damage a cell. Short term inflammation helps fight off disease, but chronic inflammation severely harms the body and is linked to a wide variety of disease, such as diabetes, arthritis and asthma.

What is stress?The body’s response to any demand

placed upon it. THERE IS • Good Stress= eustress

– A date– Getting married– Vacation

AND …..

Bad Stress= distress

taking a testJOB INTERVIEW

new jobover workscare

The 3 stages of stress1. ALARM2. RESISTANCE3. EXHUSTIONThis is called the “general adaptation

syndrome”

ALARM

The body activates its forces so that it can fight the stressor, this would include increase in

• Heart rate• Increase in breathing pattern• Muscles tightening• Blood pressure increasingAll this is done to enable the body to FIGHT OR FLEE

REGISTANCE STAGE

Calming chemicals are release to help the body returns to its normal state after the threat has disappeared or been manage.

EXHOUSTIONSTAGE

The body becomes worn down by the events and we became more susceptible to infection and chronic disease.

Symptoms of Symptoms of Excess StressExcess StressSymptoms of Symptoms of Excess StressExcess Stress

Physical Symptoms• Dry mouth• Excessive perspiration• Frequent illnesses• Gastrointestinal problems• Grinding of teeth• Headaches• High blood pressure• Pounding heart• Stiff neck or aching lower

back

Emotional symptoms• Anxiety or edginess• Depression• Fatigue• Hyper vigilance• Impulsiveness• Inability to concentrate• Irritability• Trouble remembering things

Behavioral Symptoms • Crying• Disrupted eating habits• Disrupted sleeping habits• Harsh treatment of others• Problem communicating• Sexual problems• Social isolation• Increased use of tobacco,

alcohol or other drugs

How do you manage this?

1. Find out what is causing the stress in your

life

2. Look for ways to reduce the amount of stress in your life.

3. Learn healthy ways to

relieve stress

Lifestyle• Some behaviors and lifestyle choices affect

your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress. Try to:

• Balance personal, work, and family needs and obligations.

• Have a sense of purpose in life. • Get enough sleep, because your body

recovers from the stresses of the day while you are sleeping.

• Eat a balanced diet for a nutritional defense against stress.

• Get moderate exercise throughout the week.

• Limit your consumption of alcohol. • Don't smoke.

Here are some ways to lower your stress

• Acupuncture• Adopt a pet• Aromatherapy• Assertiveness training classes• Avoid stressful television

programs• Balance your work• Dancing• Develop affection in

relationships• Family time• Forget old grudges• Get adequate sleep• Go to the movies• Group therapy• Individual counseling

• Have a massage• Join a book club• Join a health club• Join a knitting group• Learn to delegate• Learn to practice yoga• Lear to say no• Make smart job choices do

what you can to find a career you enjoy.

• Meditate• Meet friends for a meal• Play sports• Pray• Reach out to someone else in

need• Take stress-management class• Take along hot bath• Take a ten minute walk at

break time• Take a class just for fun