Stress Presentation
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Transcript of Stress Presentation
Stress and Wellness Management
I saw a woman in the aisle of a grocery store pushing a cart, which held a screaming toddler. In a very calm, quiet voice she was saying, “Don’t scream, Jessica. Don’t yell Jessica. Be calm.” I had to admire the way she handled the stress of that moment. I went over to her and told her how wonderfully I thought she dealt with her baby. She replied, . …“I am Jessica.”
-Rabbi Bernard Cohen
Stress and Wellness Management
• Stress: The mind and body’s response to a perceived threat or challenge.– Note that stress is not a thing rather than a reaction to a
thing (stressor)
• Stressor: The event or perception that causes the mind/body to elicit a stress response.
Distress
• Note the relationship between distress and disease. (dis-ease)
• Distress or more commonly called “stress” can initiate the stress response sometimes called the “flight/fight response.
• Mobilizes the body to fight for its life. It’s a self-preservation adaptation.
Stress Response/Fast Response
• When a threat is perceived the fight/flight response takes place.
• Energy is instantly mobilized and several hormones released. Their common name is adrenaline.
• Blood pressure, breathing rate and heart rate go up, digestion and other bodily functions are suppressed to allow all available energy to save your life.
Stress Response/Slow response
• After the adrenaline is released a second hormone is manufactured in the body called cortisol.
• Cortisol’s job is to release additional stores of energy that replace the energy used up to fight or run away.
• Cortisol has several drawbacks if distress is chronic and constant (more on this later.)
Not all Stress is Bad
• Stress can be motivational!• Eustress: From the word
Euphoria• Pleasant and Curative Stress• Comes from elation and
perceived events that are exciting
• Can give us the “Rush”• Competitive edge
Most of today’s stressors are not life threatening, yet their
cumulative effect can be.
• Consider the typical things that “stress” you out today.
• Examples?• Not all people perceive all of these as stressful. • How many of the stressors we listed are
actually benefited by the stress response?– Many of these stressors are classified as chronic
psychological stress.
Chronic Psychological & Societal Stress
Chronic Societal Stress
• This is the stress that can cause dis-ease.• This is the stress associated with emotional outbursts,
frustration, fatigue and illness. This stress can also lead people to self-medicate with drugs and alcohol.
• Elevated cortisol levels result in:– Suppressed immune function– Suppressed digestion (ulcers)– Shuts down growth and repair
• Both mental and physical
– Over time can cause weight gain
Why don’t Zebras Get Ulcers?
Why don’t Zebras Get Ulcers?
• Their stress is not psychological.– They don’t worry about their job
responsibilities, blind dates, ozone depletion, global warming, taxes or living on a fixed income.
• Their stress response does what it evolved to do.
• Hormones cycle quickly and return to base level.
So why don’t some people seem stressed?
• Remember stress is the mind and body’s reaction to a perceived threat or challenge.
• Past experiences and genetics may determine our perception of threats & challenges and brain chemistry.
• Relative health, age, social situation and fatigue can change our perceptions of what is stressful.
• Some people manage their stress in healthy ways.
So what’s a stressed person to do?
• Stress/Wellness Management– A lifestyle priority
– A plan that works for you.• You have a variety of options• These options give you a sense
of control-There is hope.
The Relaxation Response
The Relaxation Response
• Dr. Herbert Benson/ Harvard Cardiologist founder of the Benson/Henry institute for mind and body.
• Western Medicine meets eastern philosophy.
• 1975 he describes the relaxation response
• Meditation elicits a strong mind/body experience.
• Long term benefits
What does Meditation do?
• The relaxation response: Lowers heart, respiration rate and B.P.
• Increases feel-good chemicals in the brain
• Helps to cycle cortisol• Brings on feelings of wellbeing
– After 4-5 weeks of regular meditation the person’s response to chronic stress is greatly suppressed.
– Acts like a alpha/beta blocking drug for the heart.
The Relaxation Response
• Do this first thing in the morning.• Sit in a comfortable chair in a quiet environment• Close your eyes and relax your body.• Focus on a word/phrase/thought that keeps you in
the moment. Examples: calm, relax, smooth, warm, peace.
• You may use a relaxation cd to aid you. There are many types.
• Do this everyday for 15-20 minutes or two 10 minute sessions.
Other Wellness/Stress management techniques
• Diet & Exercise
• Sleep
• Vacations/planned fun.
• Hobbies/avocations
What does exercise do?
• Ever feel really good after a good workout?
• Endorphin release• Dopamine production• Balances cortisol • Energizes the body and
mind
Study of College Students
• Meditation reduced binge drinking 30%
• Exercise reduced binge drinking 30%
• Both meditation and exercise reduced binge drinking in students by up to 60%
• Why?• Students claimed they didn’t feel
“the need”
Sleep, you can’t live without it.
• Rat study/teamsters study.• Sleep cycle requires long
sessions of uninterrupted sleep to get maximum REM.
• Average adult needs approx. 8 full hours of sleep to feel fully refreshed.
What does sleep do for us?• Balances stress hormones/cortisol.• Scrubs receptors in our brain.• Replenishes ATP to all cells • Allow neurons to grow & consolidate
memories• Allows body to remove and repair
damage from the toxic effects of free radicals in the environment.
• Increases physical, mental and emotional performances during periods of wakefulness.
Prioritize
• Guilt is a wasted emotion.• You are so important to many
people but you are also important to yourself.
• You can’t help others when you are sick.
• Are 19 hours of stressful wakefulness better than 16 hours of when you are at your best?
• How can you gain control?
Other Techniques for Stress management
• Listening to music.• Volunteering to help others.• Planning then doing a “fun”
event with others. – Vacation, party, concert, play.
• Reading, sleeping, dancing and more!
• Reduce sugar and processed food intake.
Side Effects Associated with Stress Reduction
• Health
• Happiness
• A Feeling of Radiant well-being
• Memories that can last a lifetime