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Outline:1.The Mind/Body Connection2.Stress3.Stress Adaptation4.Perceptions & Health5.Sources of Stress6.Behavior Patterns7.Vulnerability to Stress8.Time Management9.Coping with Stress10.Which Technique Is Best?
• Consists of about a trillion cells or lymphocytes (the cells responsible for waging war against disease or infection) and about a hundred million trillion molecules called antibodies (substances produced by the white blood cells in response to an invading agent)
• The brain and immune system are closely linked in a connection that allows the mind to influence both susceptibility and resistance to disease
• The surface of the lymphocytes contains receptors for a variety of central nervous system chemical messengers, such as catecholamines, prostaglandins, serotonin, endorphins, sex hormones, thyroid hormone, growth hormone
• Physical and psychological stress alters the immune system because of receptors on the lymphocytes
• Stress causes the body to release several neurohormones that bind with the receptors on the lymphocytes and suppress immune function
• The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting
• Stress has become one of the most common problems we face and undermines our ability to stay well
• Estimates indicate that the annual cost of stress and stress-related diseases in the U.S. exceeds $100 billion, a direct result of health-care costs, lost productivity, and absenteeism
• Stress can be self-controlled• Stress should not be entirely avoided as a certain amount is necessary for optimum health, performance, and well-being
• Dr. Hans Selye, a leading authority on stress, defined it as “the nonspecific response of the human organism to any demand that is placed upon it”
• “Nonspecific” indicates that the body reacts in a similar fashion, regardless of the nature of the event that leads to the stress response
• Stress prepares the body to react to the stress-causing event, also called the stressor
• The body continually strives to maintain a constant internal environment
• This state of physiological balance is known as homeostasis (the body attempts to maintain equilibrium by constantly reacting to external forces that attempt to disrupt this fine balance)
• When a stressor triggers a nonspecific response, homeostasis is disrupted
• Dr. Selye explained this reaction to stressors as the general adaptation syndrome (GAS), composed of three stages: alarm reaction, resistance, and exhaustion/recovery
• Explanatory style is the way people perceive the events in their lives, from an optimistic or pessimistic perspective
• A pessimistic style can delay healing and worsen the course of illness in several major diseases
• People with a pessimistic style have a higher risk of developing heart disease
• Blood samples taken from people with a negative explanatory style revealed suppressed immune function, a low ratio of helper/suppressor T-cells, and fewer lymphocytes
• Type A: Behavior pattern characteristic of a hard-driving, overambitious, aggressive, at times hostile, and overly competitive person
• Type A individuals often set their own goals, are self-motivated, work on many tasks at the same time, are excessively achievement-oriented, have a high degree of time urgency
• Type C’s are highly committed to what they are doing, have a great amount of confidence in their ability to do their work, are in constant control of their actions, enjoy their work, and maintain themselves in top physical condition to be able to meet the mental and physical demands of their work
• Type A behavior alone is no longer viewed as a major risk factor for coronary heart disease, but Type A’s who commonly express anger and hostility are at higher risk
• Many behavioral modification counselors work on changing the latter behaviors to prevent disease
Behavior Modification Planning: Tips to Manage Anger
• Recognize when feelings of anger are developing and ask yourself the following questions:– Is the matter really that important?– Is the anger justified?– Can I change the situation without getting angry?
– Is it worth risking my health over it?– How will I feel about the situation in a few hours?
• People who do not manage their time properly will quickly experience chronic stress, fatigue, despair, discouragement, and illness
• Healthy and successful people are good time managers, able to keep a pace of life within their comfort zone, and attribute their success to smart work
• Delegate• Say “no”• Protect against boredom• Plan ahead for disruptions• Get it done• Eliminate distractions• Set aside overtimes• Plan time for you• Reward yourself
• Engaging in physical activity reduces muscular tension and metabolizes the increased catecholamines (triggered by the fight-or-flight mechanism and brought about the physiological changes)
• Exercise does not solve problems, but it can help a person cope with stress and prevent stress from becoming a chronic problem
• Research indicates that exercise requiring continuous and rhythmic muscular activity, such as aerobic exercise, stimulates the alpha-wave activity in the brain
• These wave patterns are commonly seen during meditation and relaxation
• Physical exercise gives people a psychological boost because exercise– Lessens feelings of anxiety, depression, frustration, anger, aggression, and hostility
– Alleviates insomnia– Provides an opportunity to meet social needs and develop new friendships
– Allows the person to share common interests and problems
– Develops discipline– Provides the opportunity to improve health and well-being by doing something fun and constructive
• Breathing exercises: A stress management technique wherein the individual concentrates on “breathing away” the tension and inhaling fresh air to the entire body
• Mental visualization of relaxing images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, hypertension, asthma, chronic pain, and obesity
• Imagery induces a state of relaxation that rids the body of the stress that leads to illness
• It improves circulation, increases the delivery of healing antibodies and white blood cells to the site of illness, helps with self-confidence, to regain control and power over the body, and to lower feelings of hopelessness, fear, and depression
• A stress management technique used to gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for the increased tension
• Regular meditation has been shown to decrease blood pressure, stress, anger, anxiety, fear, negative feelings, and chronic pain, and increase activity in the brain’s left frontal region - an area associated with positive emotions
• A school of thought in the Hindu religion that seeks to help the individual attain a higher level of spirituality and peace of mind
• Based on principles of self-care• Practitioners adhere to a specific code of ethics and a system of mental and physical exercises that promote control of the mind and body
• Many people are familiar with the system of exercises (postures or asanas) that can be used as a relaxation technique
• The exercises include a combination of postures, diaphragmatic breathing, muscle relaxation, and meditation that help buffer the biological effects of stress