HCR 107 Overheads

8/18/2019 HCR 107 Overheads

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Welcome!Welcome!

HCR 107

Stress Management

and Relaxation

Theresa J. Landis, M.., d.S.


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Chapter 1Chapter 1What Is Stress?What Is Stress?

Page 4Page 4


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What Is Stress?

• Response-A physical responsegoing on within you.

• Stimulus-An outside forcethat puts demands on you.

• Transaction-An exchangebetween a stimulus, ourperception of it, and theresponse it causes.

• Holistic Phenomenon-

Describes stress as part of alarger whole taking intoaccount lifestyles and othercircumstances.


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Chapter 9Chapter 9Using Relaxation Techniues toUsing Relaxation Techniues to!""set the #""ects o" Stress!""set the #""ects o" Stress

Chapter 1$Chapter 1$Using Ph%sical &cti'it% toUsing Ph%sical &cti'it% to(issipate the #""ects o"(issipate the #""ects o"

StressStress

Pages )*+-),4 Pages )*+-),4

).,-)//).,-)//


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RelaxationRelaxation

TechniquesTechniques• Systematic Muscle Relaxation

• Yoga

• Static Stretching

• T’ai Chi Ch’uan

• Massage

• Deep Breathing

• Meditation

• Visual Imagery

• utogenic Training

• !o""ies # recreational acti$ities


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End of Lecture 1


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Chapter 1 Continue0Chapter 1 Continue0

Pages 4-1)Pages 4-1)


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Blonna’sBlonna’s

Defnitions:Defnitions:

Stress-Stress- A holisticA holistic

transaction between antransaction between anindividual and a potentialindividual and a potentialstressor resulting in astressor resulting in astress response.stress response.

Holistic Transaction-Holistic Transaction- Is an appraisal process. ItIs an appraisal process. It

taes into account thetaes into account theperson’s perception o!person’s perception o!the situation.the situation.


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Blonna’sBlonna’s

Defnitions:Defnitions:

"otential Stressor-"otential Stressor-

Sti#uliSti#uli thatthat #a$#a$ cause acause astress response.stress response.

Actual Stressor-Actual Stressor-

Sti#uli whichSti#uli which dodo cause acause astress response.stress response.

Stress %esponse-Stress %esponse- A setA seto! ph$siological adaptationso! ph$siological adaptationso! the bod$ to regaino! the bod$ to regainho#eostasis in the !ace o!ho#eostasis in the !ace o!threat& har#& or loss.threat& har#& or loss.


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Ho#eostasisHo#eostasis

The stead$ state o!The stead$ state o!

the bod$’s internalthe bod$’s internalprocesses.processes.

'nor#alc$ or balance('nor#alc$ or balance(

B"& heart rate& hor#oneB"& heart rate& hor#one

levels and other vitallevels and other vital

!unctions are!unctions are#aintained within a#aintained within a

narrow range.narrow range.


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%arly &ioneers

o' Stress Response

Claude Bernard( )MilieuInterieur*+ the "ody’s

internal en$ironment,

-alter Cannon( )!omeostasis*+ the steady

state o' the "ody’s internal

processes,

!ans Selye( ).eneral

daptation Syndrome+


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.eneral daptation

Syndrome /.S0

larm &hase( /1ight(or(1light reaction0 the "ody

mo"ili2es energy to meet thedemands o' stressors,

Resistance &hase( The

"ody attempts to maintainhomeostasis,

%xhaustion &hase( "ody part or system "rea3s

do4n as a result o' the energydemands o' chronic stress,


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Stress as Stimulus

5i'e %$ents( Re'ers toli'e(changing experiences

that use energy and cancause stress, Can "e 6oyous/marriage* "irth o' child* ne4 6o"0 or sad /death o' lo$ed

one* loss o' 6o"0,

Read6ustments( The

"ody’s physiologicaladaptations to li'e e$ents,


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Stress as a Transaction

Sym"olic threats /l"ert

Simeons0

%ustress

/positi$e stressors0$s

Distress

/negati$e stressors0


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WellnessWellness

A state of Optimal A state of Optimal

HealthHealth

) Di#ensions o!) Di#ensions o!*ellness:*ellness:

•"h$sical"h$sical

•+#otional+#otional

• IntellectualIntellectual

•SpiritualSpiritual

•SocialSocial

•+nviron#ental,ccupa-+nviron#ental,ccupa-

tionaltional


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Di#ensions o!Di#ensions o!

*ellness*ellness•"h$sical-"h$sical- How well theHow well the

bod$ per!or#s itsbod$ per!or#s its

intended !unctions.intended !unctions.In/uenced b$ genetics&In/uenced b$ genetics&nutrition& ftness& bod$nutrition& ftness& bod$co#position& and i##uneco#position& and i##unestatus.status.

•Social-Social- Being connectedBeing connectedto others. Able to !or#to others. Able to !or#

!riendships& inti#ate!riendships& inti#aterelationships& give,receiverelationships& give,receivelove 0 a1ection& and sharelove 0 a1ection& and sharein 2o$ and sorrow.in 2o$ and sorrow.


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*ellness*ellness•+#otional-+#otional- Being in touchBeing in touch

with !eelings& having the abilit$with !eelings& having the abilit$

to e3press the#& and beingto e3press the#& and being

able to control the#. +#otionsable to control the#. +#otions

helps us get in touch with whathelps us get in touch with what

is reall$ i#portant in our lives.is reall$ i#portant in our lives.

•Intellectual-Intellectual- The abilit$ toThe abilit$ toprocess in!or#ation e1ectivel$process in!or#ation e1ectivel$

and rationall$& to proble#and rationall$& to proble#

solve and grow. Also includessolve and grow. Also includes

creativit$& spontaneit$& andcreativit$& spontaneit$& andopenness to new wa$s o!openness to new wa$s o!

viewing situations.viewing situations.


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*ellness*ellness•Spiritual-Spiritual- 4eeling4eeling

connected to so#ethingconnected to so#ething

be$ond onesel!. This can bebe$ond onesel!. This can bethrough organi5ed religiousthrough organi5ed religious

activities& service to others&activities& service to others&

nature& art& #editation& etc.nature& art& #editation& etc.

•+nviron#ental,ccup+nviron#ental,ccup

a-tional-a-tional- InvolvesInvolves

protection !ro#protection !ro#

environ#ental ha5ards andenviron#ental ha5ards and

#ini#i5ing the negative#ini#i5ing the negative

i#pact o! $our behavior oni#pact o! $our behavior on

the environ#ent.the environ#ent.


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End of Lecture 2


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Chapter ) TheChapter ) The#motional an0#motional an0

Intellectual asis o"Intellectual asis o"StressStress

Pages **-4)Pages **-4)


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ersonality Types

ersonality Types

Stress-Resistancetress-Resistance

versus

ersus

Stress- rone

tress- rone

Type &ersonalityType &ersonality

Type C &ersonalityType C &ersonality

Type B &ersonalityType B &ersonality

The !ardy &ersonalityThe !ardy &ersonality

Irrational* IllogicalIrrational* Illogical

&ersonality&ersonality


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Type A

ype A

ersonality

ersonality

A stress-prone

stress-prone

personality

ersonality

characterized as being:

haracterized as being: Competiti$eCompetiti$e

Ver"ally aggressi$eVer"ally aggressi$e

!ard(dri$ing!ard(dri$ing

7na"le to relax7na"le to relax

Very time consciousVery time conscious

%asily angered%asily angered !ostile!ostile


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Type C

ype C

ersonality

ersonality

Referred to as “cancer

eferred to as “cancer

prone” or helpless hopeless

rone” or helpless hopeless

personality

ersonality

Responds to repeated 'ailureResponds to repeated 'ailureand stress "y8and stress "y8

.i$ing up.i$ing up

-ants to "e people pleasers-ants to "e people pleasers

Suppresses anger andSuppresses anger and

negati$e 'eelingsnegati$e 'eelings

Interacts synergistically 4ithInteracts synergistically 4ith

other ris3 'actors /smo3ingother ris3 'actors /smo3ing

and exposure to secondand exposure to second

hand smo3e0hand smo3e0


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Type

ype

ersonalityersonality

!The opposite of Type A"

The opposite of Type A"

Relaxed and easy goingRelaxed and easy going 9ot as competiti$e9ot as competiti$e

Do not exhi"it timeDo not exhi"it time

urgent tendenciesurgent tendencies

Do not exhi"it angerDo not exhi"it anger

tendenciestendencies


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The #ardy

he #ardy

ersonality

ersonality

A stress-resistant

stress-resistant

personality characterized by

ersonality characterized by

co$$it$ent% control% and

o$$it$ent% control% and

challenge&hallenge&

They thrive on pressure&

hey thrive on pressure&

5o4 "lood pressure5o4 "lood pressure

1e4 sic3 days1e4 sic3 days

5o4 triglycerides5o4 triglycerides

!appy personalities!appy personalities

5ittle psychological distress5ittle psychological distress


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'rrational%

rrational%

'llogical

llogical

ersonalityersonality

))4'uli2ers+(4'uli2ers+( exaggerates theexaggerates the

negati$enegati$e

))Muster"ators+(Muster"ators+( sets illogicalsets illogical

demands on onesel' and e$erythingdemands on onesel' and e$erything

must "e their 4aymust "e their 4ay

))%$aluators+(%$aluators+( implies that someimplies that somepeople or things are a completepeople or things are a complete

4aste o' time4aste o' time

))9eedy+(9eedy+( sets unrealistic*sets unrealistic*unattaina"le requirements 'orunattaina"le requirements 'or

happiness and nothing is e$er goodhappiness and nothing is e$er good

enoughenough


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(egative(egative

Self Tal)Self Tal)

:$er time*:$er time*

continued negati$e sel'(continued negati$e sel'(

tal3 undermines sel'(tal3 undermines sel'(

esteem and canesteem and can

"ecome a sel'('ul'illing"ecome a sel'('ul'illing

prophecy,prophecy,


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End of Lecture 3

Meditation Video


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Chapter 4Chapter 4The Social an0The Social an0Spiritual asisSpiritual asis

o" Stresso" StressPages +.-1$1Pages +.-1$1


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Social Dimension Interpersonal issues- occurring

"et4een t4o or more people,

Intrapersonal issues- occurring4ithin an indi$idual,

Social Networks- the

interconnectedness o' our socialrelationships /"oth 'ormal andin'ormal0,

Social Support- the percei$edresources 4e get 'rom our

relationships /emotional*in'ormational* and tangi"le0,


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!o4 Social Support

Moderates Stress

Being cared 'or* lo$ed #

opportunity 'or sharedintimacy,

Being esteemed* $alued #

gaining a sense o' sel'(4orth,

!a$ing a sense o' "elongingthrough companionship and

mutual o"ligations 4ith others,

!a$ing in'ormational support

including ad$ice and guidance,

!a$ing a sa'ety net /access to

physical and material

assistance0


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Social Support*

Stress and Illness

The Direct %''ect Theory( a

social support net4or3 hasa protecti$e e''ect againststress,

The Stress Bu''eringTheory( social(supportnet4or3s helps "u''er /o''(set or disperses0 thenegati$e e''ects o'

stressors,


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:ther spects o'

Social Dimension# Stress

5i'e e$ents and stress

Daily hassles and upli'ts

&ost ;traumatic stress

disorder

Chronic negati$e social

pro"lems &o$erty

7nemployment Stereotypes* pre6udice*

discrimination


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Chapter 4Chapter 4The Social an0The Social an0Spiritual asisSpiritual asis

o" Stresso" StressPages 1$1-1$,Pages 1$1-1$,

1$9 1$9


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Stress and %eligion&Spiritualit$& and4aith

•4aith- The belie! in so#ething

that can not be provene#piricall$.

•%eligion- An organi5eds$ste# o! worship 0 belie! thatincludes !aith 0 spiritualit$.

•Spiritualit$- A sense o!interconnectedness withso#ething or so#eone be$ondthe sel!.


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Spiritual Distress

and Illness

Those who are spiritual

and,or religious havegreater !aith in li!e and tendto e3perience greater

ph$sical and ps$chologicalhealth.

Spiritual Distress- the statein which an individuale3periences a disturbancein the belie! or value s$ste#

which provides strength&hope& #eaning& etc. in li!e.


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Chapter ,Chapter ,The Ph%sical asisThe Ph%sical asis

o" Stresso" StressPages 1*)-14$Pages 1*)-14$


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The 9er$ous System

Central 9er$ous System(

brain and spinal cord

&eripheral 9er$ous System( allother nerves, connects spinal cord toorgans, glands &b tissues.

(Somatic ner$ous system8 under

voluntary control (conscious)(utonomic ner$ous system8 under

involuntary control (unconscious).

Sympathetic ner$ous system(

activates the organs, etc. when athreat is perceived.

&arasympathetic ner$ous system( turns off the autonomic system whenthe threat is over.


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The %ndocrine System!ypothalamus /Thermostat0(

regulates bodily functions by

responding to feedback from thenervous and endocrine systems.

&ituitary /Master .land0

drenal .lands

-Medulla /inner part0(

Adrenaline & oradrenalin(Cortex /outer shell0( !ortisol


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larm &hase

1ight(or(1light Response Endocrine system releases

hormones (cortisol, epinephrine,

norepinephrine) Hearing & vision becomes acute.

Heart rate accelerates to pump

more oxygen.

Liver releases extra sugar toprovide energy boost to muscles.

Endorphins are released to relieve

pain in case of injury.

ncreased s!eating to cool s"in.

ncreased metabolic rate.

#ecreased digestive activity.


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Resistance &hase

Chronicall" #atig$ed More s$sce%ti&le to

illness

Less e##icient and

ha%%"


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%xhaustion &hase

The loss o# %otassi$m

ions The loss o# adrenal

gl$cocorticoids

The 'ea(ening o# )italorgans


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End of Lecture 4

Finish Meditation Video


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Chapter .Chapter .The #""ectsThe #""ects

o" Stress on theo" Stress on theo0% an0 2in0o0% an0 2in0

Pages 14/-14+3 1,*-1..Pages 14/-14+3 1,*-1..


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&sychosomatic Disease()The interaction o' the mind and

"ody in the disease process,+

&sychogenic Disease( re'ers

to psychosomatic illnesses

that are 4ithout a causati$e

organism or germ,

Somatogenic Disease( re'ers

to psychosomatic illness that

in$ol$es a causati$e germ,


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!eart Disease

!ypertension

therosclerosis

%le$ated serum cholesterol


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:ther Disease


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:ther Disease

nxiety Disorders " &ho"ias

" Depression

" Bipolar

" Seasonal ''ecti$e Disorder/SD0

Suicide


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Stress and theImmune System

5ymphocytes /4hite "lood cells0protect us 'rom disease

&rimary responsi"ilities8

?, Recogni2e 'oreign su"stances/germs* allergens* irritants0 calledantigens

@, ttac3 these in$aders /4ithanti"odies0

A, &rotect you 'rom rein'ection, 5oo3 'or and destroy mutant cells

/that can lead to cancer0

, Resist recurrences o' chronicin'ections


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Burnout

condition in 4hich people loseconcern and 'eelings 'or others

Ris3 'actors8

%xtreme dedication to 4or3 &utting in long hours

Ta3ing 4or3 home on a regular

"asis

Ta3ing personal responsi"ility 'orall uncompleted 4or3

1eeling anxiety and guilt a"out

4or3 undone,


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End of Lecture 5

Mid-Term Exam


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Chapter /Chapter /

Rethin5 Changing theRethin5 Changing theWa% 6ou 7ie8 ThingsWa% 6ou 7ie8 Things

Pages 1/4-1+43 19)-194Pages 1/4-1+43 19)-194


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Changing the 8a% 6ou 7ie8 Things

• no8 8hat %ou :'alue;• Set realistic goals

– (eci0e 8hat %ou 8ant to 8oron3 impro'e or explore

– Prioriti


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&nger 2anagement

Step 1> Acknowledge you’re angry& the response

Step )> Accept your anger

Step *> arget the source

Step 4> Do not gi!e in touncontrolled !enting

Step ,> Dissipate anger healthfully

– "hift your attention– Attack the problem not the person– #dentify and replace illogical beliefs &

negati!e self$talk

– Deal with anger promptly– %et physical

Step .. ecome proacti!e in youranger management


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Putting Things in

Their ProperPerspecti'e

• The onl% constant in li"eis change

• ocus on the =right si0e

• Ha'e a sense o" @o% in=eing ali'e

• Put more humor laughter into %our li"e

• Rethin the pace o" %ourli"e


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Chapter +Chapter +Re0uce5 in0ing 6ourRe0uce5 in0ing 6our

!ptimal Ae'el o"!ptimal Ae'el o"StimulationStimulation

Pages )1*-)19Pages )1*-)19


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ManagingManaging

Your Time Your Time .oal setting.oal setting

ssessing your time usessessing your time use

Sel'(CareSel'(Care

School timeSchool time

-or3 time-or3 timeCommuting timeCommuting time

Be'ore and a'ter timeBe'ore and a'ter time

&lay time&lay time

Sleep timeSleep time


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Time Management8 Time Management8

Matter o' &riorityMatter o' &riority

The CT Technique8The CT Technique8

" activities that " activities that absolutely absolutely

must be done today ormust be done today orsuffer immediate, severesuffer immediate, severe

conse#uences.conse#uences.

CC " activities that " activities that could could getgetdone when A-list tasks aredone when A-list tasks are

finished.finished.

TT " activities you could " activities you could try try toto

do if all As and !s getdo if all As and !s get

finished.finished.


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1inding Time By1inding Time By

Becoming More %''icientBecoming More %''icient

.et organi2ed at school


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Additional Additional

StrategiesStrategies(as discussed in class)(as discussed in class)•Physical FitnessPhysical Fitness

•Physical Activity Physical Activity –Surgeon’s General'sSurgeon’s General'sReport on PhysicalReport on Physical

Activity and Health Activity and Health•NutritionNutrition–Food PyramidFood Pyramid–Reduce sugar Reduce sugar – Avoid caeine and Avoid caeine andalcoholalcohol


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SleepSleep

!eprivation!eprivation"# your $rain needs an"# your $rain needs an

alarm cloc% to &a%ealarm cloc% to &a%eupup

it still needs more sleepit still needs more sleep

•

Rapid ye ovementRapid ye ovement(R)* &here(R)* &heredreaming occursdreaming occurs

•Non*rapid yeNon*rapid yeovement*ovement*

deep sleepdeep sleep


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Getting HelpGetting Help

• Apply techni+ues Apply techni+ues

#rom this class#rom this class• Sel#*help $oo%sSel#*help $oo%s

• Peer counselingPeer counseling

• Support groupSupport group

• Psychotherapy Psychotherapy


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End of Lecture 6

HCR 107 Overheads

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