Stress Management Honorable Adam Fisher, Jr.. What is Stress?

Stress ManagementStress Management

Honorable Adam Fisher, Jr.

What is Stress?What is Stress?

What did the boss have to say??

Signals

Adrenaline Glands

Signals

Adrenaline

Noradrenaline

Cortisol

Hormones to Blood Stream: Hormones to Blood Stream: Approximately 30 SecondsApproximately 30 Seconds

Stomach shuts down

Sweat

Muscles tighten

Pulse increases

Blood pressure increases

Breath rate increases

Hormones to Blood Stream: Hormones to Blood Stream: Approximately 30 SecondsApproximately 30 Seconds

Clotting chemicals into the bloodstream

Breath rate increases

Dry mouth

Pupils dilate

Blood sugar increases

STRESS

TimeTime

30 seconds

5 hours

Stress is the Stress is the application of force application of force

to the mindto the mind

10,000 years ago – animal diet

3,000 years ago – agriculture

300 years ago – industrial revolution

30 years ago – computer

3 years ago – internet

God grant me the serenity to accept the things I cannot change, courage to change

the things I can, and wisdom to know the difference.

WII FM

Five things I want to do…

1.

2.

3.

4.

5.

ExerciseExercise

Benefits of ExerciseBenefits of Exercise

MMOREORE

Energy Enthusiasm Optimism Creativity

BBETTERETTER

Sleep Sex Self-image

LLESSESS

Depression Illness Absenteeism Expense $$

3 Times A Week

30 Minutes

Enhanced Heart Rate

Aerobic

Dr. Kenneth Cooper 1962

Surgeon General Audrey F. Manley 1996

150 Cal./Session on most, if not all days of the week

+

Weight resistance training 2 times per week

Examples of Moderate Amounts of Activity

Washing and waxing a car for 45-60 minutes

Washing windows or floors for 45-60 minutes

Playing volleyball for 45 minutes

Gardening for 30-45 minutes

Wheeling self in wheelchair for 30-40 minutes

Less vigorous,

more time

Examples of Moderate Amounts of Activity

Walking 1 ¾ miles in 35 minutes

Shooting baskets for 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast (social) for 30 minutes

Pushing a stroller 1 ½ miles in 30 minutes

Raking leaves for 30 minutes

Less vigorous,

more time

Examples of Moderate Amounts of Activity

Walking 2 miles in 30 minutes (15 min./mile)

Performing water aerobics for 30 minutes

Swimming laps for 20 minutes

Playing wheelchair basketball for 30 minutes

More vigorous, less time

Examples of Moderate Amounts of Activity

Playing basketball for 15-20 minutes

Bicycling 4 miles in 15 minutes

Jumping rope for 15 minutes

Running 1 ½ miles in 15 minutes (10 min./mile)

Shoveling snow for 10 minutes

Stair walking for 15 minutes

More vigorous, less time

Physical Activity Guidelines

30 minutes/day (minimum health)

60 minutes/day (greater health) Reduce Anxiety / Depression (N.I.H.) Prevent Weight Gain

60 - 90 minutes/day (drop & maintain weight loss)

No upper limit

www.MyPyramid.gov USDA 2005

Vigorous Physical Activity

Running / Jogging

Cycling (rapid speeds)

Swimming Laps (freestyle)

Speed Walking

Heavy Yard Work

Basketball

USDA 2005

Moderate Physical Activity

Walking (briskly)

Hiking

Gardening

Dancing

Golf (walking / carrying clubs)

Cycling (moderate speeds)

USDA 2005

Below Moderate Activity

Walking (casual pace)

Grocery Shopping

Light Household Chores

USDA 2005

Recent Exercise Studies

Finnish Twin Cohort Report

Sedentary persons are twice as likely to die as compared to conditioning exercisers and one and one half times as likely to die as occasional exercisers. - February 11, 1998

Finnish Twin Cohort Report

Conditioning exercisers are those who do at least 30 minutes of vigorous walking at a least six times per month

15,000 twins over 17-year period

Recommendation: 30 minutes of vigorous walking at least six times a month

Palo Alto Report

You are better off being fat and fit than skinny and sedentary. - March 13, 2002

Palo Alto Report

You are better off smoking a pack a day and exercising regularly than being a non-smoker and sedentary

6,000 men in study over 10-year period

Least fit 4 ½ times more likely to die within 6 years than most fit

Palo Alto Report

Even if: Heart Trouble High Blood Pressure High Cholesterol Overweight Smoked

Recommends: A walk a day No set time indicated

Dr. Steven Blair Report

There is a misdirected obsession with weight and weight loss. The focus is all wrong. It’s fitness that is the key. - July 17, 2002

Dr. Steven Blair Report

25,000 men; 8,000 women; 10-year test

61% of all Americans are overweight; 26% (of the 61%) are grossly overweight

Obese people who exercise have half the death rate of those who are trim but don’t exercise

Recommends 30 minutes of moderate walking everyday at 3-4 mph

Institute of Medicine

“One hour of daily exercise regularly done reduces depression and anxiety.” - September 5, 2002

U.S. government agency. 21 scientists and physicians from the U.S. and Canada.

Institute of Medicine

Report details into substantial nutrition information

A diet containing a variety of foods is considered the best approach to ensure sufficient intakes of all nutrients

Report is over 800 pages and recommends a diet of caloric intake with physical activity

Diet Nutrition

Diet Nutrition

13 Pizzas – Size of the Roman Coliseum

47 Million Hot Dogs

2,250 Cattle as Big Macs

3 Million Gallons of Ice Cream

1.2 Million Gallons of Liquor

6 Million Pounds of Chocolate

Food Guide Pyramid:A Guide to Daily Food Choices

Relaxation

A Baker’s Dozen Best Tips

1. Plan a short break

2. Humor

3. Controlled breathing

4. Contraction / relaxation exercise

5. Stretching

6. Take your shoes off

A Baker’s Dozen Best Tips

7. Do not try to do two things simultaneously

8. Talk

9. Snack

10. Telephone a friend during a break

11. Manage the process

12. Block out “down” time

A Baker’s Dozen Best Tips

13. Get more information

Breath Control

1. Inhale through your nose Slow & deep Count one…two…three…

2. Purse your lips as if you were going to whistle

3. Exhale through pursed lips Count one…two…three…

Dr. James Blumenthal Report

1. Control

2. Exercise but no formal mediation

3. Formal mediation simple types, but no formal exercise

Three Groups:Three Groups:

Dr. James Blumenthal Report

32% risk reduction of exercise group over control group

74% risk reduction of mediation group over control group

Results:Results:

Recommends:Recommends:

15 minutes or so of simple mediation everyday

Support Groups

Escalation Theory

Five times per week – routine conversation

For major problems: (one that “dogs” you for 14 days)

PastorPastor

General Counselor General Counselor

Family DoctorFamily Doctor

Specialist - CounselorSpecialist - Counselor

PhD - CounselorPhD - Counselor

Longevity

I THINK I’M HAVING STRESS!

Were all going to die, but just what are the chances?

AIDS = 1 : 1,000,000

Murder = 1 : 10,000

Auto = 1 : 5,000

CHD = 1 : 2

Risk Factors = Causes for Heart Disease

1. Smoking

2. Hypertension

3. Cholesterol

4. Stress

5. Obesity

6. Diabetes

7. Sedentary Lifestyle

The MacArthur Foundation Study of Successful Aging

1. Smoking

2. Hypertension

3. Cholesterol

4. Stress

5. Obesity

6. Diabetes

7. Sedentary Lifestyle

How one successfully ages is largely determined by how hard one works at it throughout life.

- MacArthur Foundation Study

of Successful Aging

The MacArthur Foundation Study of Successful Aging

1. Low probability of disease and disability

2. High mental and physical function

3. Active engagement in lifestyle

Successful aging has three qualities:Successful aging has three qualities:

The MacArthur Foundation Study of Successful Aging

1. Regular physical activity

2. Strong social support system

3. Belief in one’s ability to handle what life has to offer

The following features predict strong The following features predict strong mental function in old age:mental function in old age:

Active engagement in life consisted of close personal relationships with family and friends and continued involvement in productive activities.

- MacArthur Foundation Study

of Successful Aging

Friendship

Key factor to successful agingKey factor to successful aging

Other

How Men Deal with Stress

Keep it Inside 74% Talking with Others 66% Exercise 62% Taking a Walk 64% Getting Angry 50% Drinking (alcohol) 29% Mediate 29%

CNN Survey, 1997CNN Survey, 1997

How Men Deal with Stress

Recommendation:

It is better to talk with others, walk, exercise, mediate, or all the above.

CNN Survey, 1997CNN Survey, 1997

Journaling

A method of reducing your stress load

Simple

Problem is that it needs to be done regularly, daily

Journaling

Criteria1. Where are you?

2. Where do you want to go?

3. How do you get there?

Journaling is a form of tracking the three items

Journaling

Features:1. Private

2. Inexpensive

3. Effective

4. Provides a great road map for life

5. Can be expanded to include things other than stress

Journaling

Recommendation:

Try if for six months on a daily basis

Future

Look – see over the horizon Studies on women and stress Vitamin dose levels Herb reports Longevity advancements Blumenthal #2 Exercise frequency advances You

Reports

Exercise

Kenneth Cooper, 1962 Dr. Audrey Manley, 1996 Finnish Twin Cohort, 1998 Institute of Medicine, 2002 Dr. Steven Blair, 2002 Palo Alto Study, 2002

Reports

Relaxation Dr. James Blumenthal, 1997 Music Study, NJC, 1995

Nutrition Institute of Medicine, 2002 Multivitamin Report, 2002

Support Groups MacArthur Foundation, 1998

Summary

Judge from Gallitin, Tenessee

Just say no

Dentist Twice a Year

Control

Mice in Cage

Control

Stress Defined

Application of force to the mind

Summary

Blumenthal Two

Exercise plus relaxation

Russian Judges and Stress

External and internal

Dress

Diet, relaxation, exercise, nutrition

Longevity

Friendship / connected

Summary

Longevity / Quality / Morbidity

Related in same direction

Better to be fit and fat than…

Thin and sedentary

Music

Some like it cool, others like it hot

Controlled Breathing

The EndThe End

Special thank you’s to:

Daniel Speth&

Alton W. Do