Stress Management Stress Management Honorable Adam Fisher, Jr.
Stress Management Honorable Adam Fisher, Jr.. What is Stress?
Jan 20, 2016
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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
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