Stress and Health. Stress Facts n The American Academy of Family Physicians estimates that 60% of the problems brought to physicians in the U.S. are stress.

Stress and HealthStress and Health

Stress FactsStress Facts

The American Academy of Family The American Academy of Family Physicians estimates that 60% of the Physicians estimates that 60% of the problems brought to physicians in the problems brought to physicians in the U.S. are stress related. Many are the U.S. are stress related. Many are the result of stress; others are made worse result of stress; others are made worse or last longer because of it.or last longer because of it.

Health Problems with Health Problems with Excessive StressExcessive Stress

CHD and strokeCHD and stroke Gastrointestinal problems such as Gastrointestinal problems such as

ulcersulcers Impaired immune systemImpaired immune system Insomnia, headacheInsomnia, headache BackacheBackache Drug & alcohol useDrug & alcohol use

How Stress Promotes IllnessHow Stress Promotes Illness

Direct effectDirect effect– Raises blood pressureRaises blood pressure– Impairs immune systemImpairs immune system

Indirect effectIndirect effect– Less positive behaviors Less positive behaviors

(exercise, healthy diet, lack of sleep)(exercise, healthy diet, lack of sleep)– More negative behaviors More negative behaviors

(drinking, smoking, unhealthy diet)(drinking, smoking, unhealthy diet)

The Stress Target ZoneThe Stress Target Zone

EUSTRESS (The optimal amount of stress)

BURN OUT

(Distress)

RUST OUT

(Boredom)

Stress ContinuumStress Continuum

Rust Out (Boredom)Rust Out (Boredom)– Fatigue, frustration, dissatisfactionFatigue, frustration, dissatisfaction

EustressEustress– Creativity, problem solving, change, satisfactionCreativity, problem solving, change, satisfaction

Burn Out (Distress)Burn Out (Distress)– Over-stimulation, ineffective problem solving, Over-stimulation, ineffective problem solving,

exhaustion, illness, low self-esteemexhaustion, illness, low self-esteem

Types of StressorsTypes of Stressors

EnvironmentalEnvironmental– Heat, noise, crowdingHeat, noise, crowding

PhysiologicalPhysiological– Drugs, caffeine, tobaccoDrugs, caffeine, tobacco

Emotional Emotional (psycho-social)(psycho-social)– Pressures, lifePressures, life

Characteristics of Characteristics of Stressful EventsStressful Events

NegativeNegative– Harder to accept than Harder to accept than

» positivepositive

UncontrollableUncontrollable– Take control of what you Take control of what you

» cancan

AmbiguousAmbiguous– Accompanies poorly definedAccompanies poorly defined

» expectationsexpectations

Contemporary Views Contemporary Views of the Nature of Stressof the Nature of Stress

Stressor Stress

Appraisal

Outcome

Coping

The Process of Stress

Stressor

High Stress

Low Stress

StressAppraisal

See stressor as a challenge

See stressor as a threat

Appraisal of StressorsAppraisal of Stressors

HardinessHardiness

CommitmentCommitment ControlControl ChallengeChallenge

Are you a “Hardy” Person?

Responses to StressResponses to Stress

PhysiologicalPhysiological– Increased HRIncreased HR– Tense musclesTense muscles

CognitiveCognitive– Worry, lack of concentrationWorry, lack of concentration– forgetfulnessforgetfulness

EmotionalEmotional– Anger, sense of dreadAnger, sense of dread

BehavioralBehavioral– Less patient, hurryingLess patient, hurrying

Coping with StressCoping with Stress

OutcomeStress

Active CopingStrategies

Stressorwithin your control

Stressorout of your control

Passive CopingStrategies

Types of Types of Coping StrategiesCoping Strategies

Active Coping Strategies– AcceptingAccepting– Re-AppraisingRe-Appraising– PrayingPraying– Problem SolvingProblem Solving– ControllingControlling– Seeking Social Seeking Social

SupportSupport

Passive Coping Strategies– IgnoringIgnoring– EscapingEscaping– ConfrontingConfronting– RelaxingRelaxing– ExercisingExercising– Seeking Social Seeking Social

SupportSupport

Types of Types of Social SupportSocial Support

InformationalInformational MaterialMaterial EmotionalEmotional

These may be either active or passiveThese may be either active or passive

You may not be able to smooth out the surf, but you can learn to ride the waves!

Summary of StressSummary of Stress

Steps for Steps for Stress Management:Stress Management:

Identify causes and symptoms of stressIdentify causes and symptoms of stress Use measures to reduce stressUse measures to reduce stress Seek solutions for avoiding stressorsSeek solutions for avoiding stressors

– Accept what can't be changedAccept what can't be changed– Act on what can be changedAct on what can be changed

Maintain fitness and healthMaintain fitness and health– Better able to cope with stress when rested Better able to cope with stress when rested

and in good shapeand in good shape

Common Stress Common Stress Reduction TechniquesReduction Techniques

Quick "time out"Quick "time out" Jacobson's progressive relaxationJacobson's progressive relaxation Autogenic trainingAutogenic training BiofeedbackBiofeedback Meditation / imageryMeditation / imagery ExerciseExercise

Each technique will be discussed separately in subsequent slides.

Quick "Time Out"Quick "Time Out"

Deep breathingDeep breathing Take mind off of problemsTake mind off of problems

Jacobson's Progressive Jacobson's Progressive Relaxation TechniqueRelaxation Technique

Involves alternate contraction and Involves alternate contraction and relaxation of musclesrelaxation of muscles

Teaches person to identify stress-Teaches person to identify stress-related tension in the bodyrelated tension in the body

Autogenic Relaxation TrainingAutogenic Relaxation Training

Combines deep rhythmic breathing with Combines deep rhythmic breathing with soothing imagerysoothing imagery

Feelings of heaviness and warmth Feelings of heaviness and warmth facilitate processfacilitate process

Meditation / ImageryMeditation / Imagery

Relies on deep breathingRelies on deep breathing Facilitated by images of peace and Facilitated by images of peace and

relaxationrelaxation

Exercise Exercise

Provides a break Provides a break from realityfrom reality

Improves mood Improves mood and self-esteemand self-esteem

SummarySummary

Stress is a natural part of Stress is a natural part of life but with appropriate life but with appropriate stress management stress management techniques you can learn techniques you can learn to manage it more to manage it more effectively.effectively.

Time ManagementTime Management

Maximizing your available timeMaximizing your available time Focusing your time on your prioritiesFocusing your time on your priorities

Steps for Steps for Time ManagementTime Management

Step 1 Establish prioritiesStep 1 Establish priorities Step 2 Monitor current time useStep 2 Monitor current time use Step 3 Analyze time useStep 3 Analyze time use Step 4 Make a scheduleStep 4 Make a schedule