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NVCI Mission. The mission of Nevada Cancer Institute is to reduce the burden of cancer for Nevada, the nation and the world through innovative and collaborative research, education and patient care.The mission of the Outreach and Education Department of NVCI is to provide awareness, educatio
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1.
Managing Stress
What You Need to Know
Provided By
Nevada Cancer Institute
Department of Outreach and Education
2. NVCI Mission
The mission of Nevada Cancer Institute is to reduce the burden
of cancer for Nevada, the nation and the world through innovative and collaborative research, education and patient care.
The mission of the Outreach and Education Department of NVCI
is to provide awareness, education, and support to the public as
it pertains to cancer risks, detection, and treatment.
3. NVCI Programming
Culinary Health Fund Project
Just Move It Native American Program
Lance Armstrong Foundation (LAF) Survivorship
Multicultural Health and Wellness Program
Patient Navigation
Smoking Cessation
Sun Safety
Community Education Programs
4. What We Will Cover
-Causes of Stress
-How Stress Leads To Disease
-Types of Stress
-Coping Techniques
5. Reducing The Burden of Cancer
Reducing the Burden of Cancer
Managing stress =
Healthy lifestyle =
Stronger immune system =
Disease prevention
6.
Causes of Stress
7. What Causes Stress?
Feelings of stress are caused by the
body's instinct to defend itself.
Stress is a feeling that's created
when we react to particular events.
It's the body's way of rising to
a challenge and preparing to meet
a tough situation with focus, strength,
stamina, and heightened alertness.
8. Stressors
9. Life’s Stressors
Some significant stressors include:
Major life event such as wedding, death, or birth.
Change or loss of job
Change in one’s financial situation whether positive or not
Illness or diagnosis of a loved one or self
Change in residence
Change in quality of life whether perceived or real
10. Thinking Makes It So
Whether perceived or real means your belief about something influences how your mind and body, your physiology and mental state, affect your overall health.
If you believe your quality of life is positive or not, it will be….
I’m sure you’ve heard that saying “thinking makes it so”
11.
Stress and Disease
12. Stress, Aging and Illness
Research now shows
a link exists between stress, aging and physical illness
13. Telomeres and Aging
Telomeres are the protective DNA complex at
the end of the chromosome. The destruction
of this DNA complex shortens life span and
speeds the body’s deterioration.
Those people who perceived that they are under heavy stress have significantly shortened telomeres, compared with those who feel more relaxed.
14. Chronic Stress and Aging
15. The Physiology of Stress
Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert.
Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body.
All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.
16.
Stress Response
17. Stress Response
18. Adapting to Change
Scientists believe that the fight or flight response
helped the hunter/ gatherers cope with the threats of their uncertain world by releasing the hormones of
cortisol and adrenalin.
19. Research On Stress
UCLA scientists found that the stress hormone
cortisol suppresses immune cells ability to activate an enzyme that keeps immune cells young known as telomerase
UCLA David Geffen School of Medicine
UCLA Jonsson Cancer Center
20. Stress and Disease
Stress causes cellular damage that can
directly affect brain function.
Stress = Cellular change
21. Recent Studies Show…
Free radicals increase during old age,
resulting in biochemical alterations.
Oxidative stress is considered
a key contributor to the aging process.
Mendoza-Nunez, Ruiz-Ramos, and Sanchez-Rodriguez
Gerontology Research, UNAM Mexico City, Mexico - 2007
22. Although new evidence suggests that
stress speeds up the aging process by
harming DNA, there is good news!
We have the ability to impact our stress levels
and offset the affect of stress on us.
Those who learn to manage their stress well
do not show the same amount of damage to their telomeres.
23. CDC And NIOSH
The Centers for Disease Control
and the
National Institute for Occupational Safety and Health
have recently dedicated themselves to studying Stress
24. The Law of Stress
The Law of Stress
Robert Dato, an American Psychoanalyst, developed The Law of Stress, which states that stress is the difference between pressure and adaptability.
25. What is Stress? So What Is Stress….. Really?
In practical terms, stress is the
inability to adapt under
pressure
26. Stress Statistics
Disabling Stress has doubled over the last six years
72% of Americans experience frequent stress-related
physical or mental conditions
Unmanaged stress is a higher risk factor for cancer and heart disease than either cigarette smoking or high cholesterol
27. What Makes Stress Worsen
Lack of control
Lack of predictability
Lack of social affiliation-no one to talk with
No outlet for frustration caused by stressor
Interpret things as getting worse with no way to change it
Dr. Robert Sapolsky, Stress Researcher, Stanford University
28.
Types of Stress
29.
Acute Stress
Acute Stress is brought on by
a real or perceived immediate threat
to our physical, emotional, or psychological well being.
Feeling threatened triggers the response for the body to
Release catecholamines (stress hormones including
Epinephrine) from the adrenal glands. This in turn
creates a demand on the body which produces
a higher metabolic rate.
30.
Chronic Stress
Researchers have now discovered that long-term activation of stress can have a hazardous, even lethal effect on the body, increasing obesity, heart disease, depression, sleep disorders and anxiety.
Chronic stress should not be taken lightly
or accepted as normal.
Long term stressful situations can produce a consistently long lasting stress that adversely affects the nervous system, continuously generating extra stress hormones over an extended period of time. Suppressing the immune system. Leaving a sense of depletion. Long-term stressful situations can produce a consistently long lasting stress that adversely affects the nervous system, continuously generating extra stress hormones over an extended period and
suppressing the immune system, leaving a sense of depletion.
New research is showing a direct link of chronic stress with illness and disease.
Long term stressful situations can produce a consistently long lasting stress that adversely affects the nervous system, continuously generating extra stress hormones over an extended period of time. Suppressing the immune system. Leaving a sense of depletion. Long-term stressful situations can produce a consistently long lasting stress that adversely affects the nervous system, continuously generating extra stress hormones over an extended period and
suppressing the immune system, leaving a sense of depletion.
New research is showing a direct link of chronic stress with illness and disease.
31. The Human Performance Chart Human Performance Chart Effective not overloadedEffective not overloaded
32. Early Warning Signs
Poor emotional control
Constant insomnia
Chronic fatigue
Susceptibility to illness
Excessive moodiness
Exaggerated anxiety
Withdrawal from responsibility
Negative Thoughts
33. CDC And NIOSH
The Centers for Disease Control
and the
National Institute for Occupational Safety and Health
Have recently dedicated themselves to studying Stress
34. Stress and Disease
Some experts believe that stress may cause 50% of all disease
Scientific research has shown that stress:
is a leading cause of both cancer and heart disease
is a contributing factor in death
lowers the immune system
contributes to unhappiness
35. Stress and Disease Scientific research has shown that stress is also a factor in:
obesity memory loss
migraines ulcers
chronic insomnia tooth decay
digestive problems colds
high blood pressure asthma
36. Stress and Disease
Stress causes cellular damage that can
directly affect brain function.
Stress = Cellular change
37. Stress And The Heart
In extreme stress the body shuts down all systems leaving the immune system unable to fight off disease. Latest research on social and psychological stress is showing that it can:
Clog arteries
Restrict blood flow
Increase plaque
Stress creates intense negative cardiac response
that often leads to a heart attack
38. Dangerous stress = Cellular changes
This change in brain function can result in:
Loss of appetite
Loss of interest in sex
Loss of desire or ability to move
These set of conditions are known as sickness behavior.
There is speculation by the medical community that this
is the body’s way of conserving energy in order to fight disease.
Any time the cells from the immune system are called to action to fend off disease, infection or injury, the cells must coordinate signals making up molecules to assist in the healing process inside the body. These molecules are also called to signal the brain or activate the nervous system, forcing the brain to alter its functioning.
These set of conditions are known as sickness behavior.
There is speculation by the medical community that this is the body’s way of conserving energy in order to fight disease.
These set of conditions are known as sickness behavior.
There is speculation by the medical community that this
is the body’s way of conserving energy in order to fight disease.
Any time the cells from the immune system are called to action to fend off disease, infection or injury, the cells must coordinate signals making up molecules to assist in the healing process inside the body. These molecules are also called to signal the brain or activate the nervous system, forcing the brain to alter its functioning.
These set of conditions are known as sickness behavior.
There is speculation by the medical community that this is the body’s way of conserving energy in order to fight disease.
These set of conditions are known as sickness behavior.
There is speculation by the medical community that this
is the body’s way of conserving energy in order to fight disease.
39. Reactions to Stress How we react to stressful events
can greatly affect our health
physically, mentally and emotionally.
The body sends signals that tell you when you are stressed.
Learning to recognize those signals gives us the power to respond to stress in ways that work for us and not against us.
40. Listening… You can learn to listen to those signals.
Changing reactions to events allows the opportunity to improve outcomes of stressful situations.
41.
Coping Techniques
42. Stress Less Strategies Identify sources of stress
Reduce exposure to those sources
Prepare three personal strategies for dealing with stress (see next slide)
Practice responding, not reacting
Notice differences in your stress level
43. Stress Less Strategies
Examples of stress less personal strategies
WHEN I AM STRESSED I WILL:
Take a few deep breaths and calm my mind
Respond not react to an immediate problem
Ask for help when I need it
Take a hot bath before making any decisions (if possible)
Take a long walk
Write down the challenge and list three solutions
Wait three days if possible before acting upon situation
44. Even happy occasions can be stressful…
45. That’s why vacationing and relaxing is so important…
46. Things To Do in Las Vegas
47. Lifestyle Factors Other lifestyle factors that can promote good health include:
Time management
Rejuvenate emotionally and spiritually daily
(i.e. prayer, meditation, quiet time, affirmations)
Let go of what you can’t control
Laugh often
These factors have been known to boost the immune system and increase overall well-being.
48. Relaxation Techniques
The Mayo Clinic suggests a number of things you can do to manage stress.
Learn new relaxation techniques
such as autogenic training,
visualization & meditation.
Relaxation techniques have been shown to :slowing heart rate, improved concentration, increase energy, lower blood pressures, decrease breath rate, reduce need for oxygen, and reduce muscle tension.
Relaxation techniques have been shown to :slowing heart rate, improved concentration, increase energy, lower blood pressures, decrease breath rate, reduce need for oxygen, and reduce muscle tension.
49. Stress Less Tips Tips For Managing Your Own Stress
Reclaim some healthy time management skills
Prepare to the best of your ability for events that may be challenging
Simplify your life
Prioritize what’s important to you
Learn to say “no” when necessary
Widen your circle
Organize your time
50. Stress Less Tips Tips For Managing Your Own Stress
Don’t worry about what you can’t control
Work to resolve any conflicts
Set realistic goals
Exercise on a regular basis
Get proper nutrition in your diet
Get plenty of rest
Meditate
Practice relaxation techniques on a regular basis
51. Time Management Time Management skills are effective in lowering stress.
Being organized, prioritizing needs, and making time for self are all part of practicing effective time management.
Limit distractions
Create a to do list
Prioritize list by needs, wants and nonessentials
Delegate tasks you can pass on to another
Break larger tasks into smaller ones
Make time for self-do something that nourishes you
52. Opportunity and Crisis In parts of Asia the character
for the word Crisis is the same
character for the word Opportunity.
53. The Head or Heart
Choosing through our hearts
or through our heads
54. Intention Intention is defined as the state of
one's mind at the time one carries out an action.
Pay attention to your true intention.
Your intention will influence your outcome.
Intention shifts the energy of what you experience.
55. The Power of SILENCE The Power of Silence
Practice silence by listening to your heart
In silence we allow the inner world to come forward and tune out the outer world; the source of external stimuli.
In silence we rejuvenate our inner spirit, nourishing ourselves
The practice of silence lets us
clear the subconscious mind as thoughts come up
Recognize our spiritual self
56. Breathing -Pranayam
The American Medical Association reports
that 80% of diseases are stress-related.
To achieve relaxation and peace of mind
one must have command over the breath.
The lack of relaxation and peace of mind
in the personal and collective consciousness of
present day society inhibits proper breathing.
Poor breathing increases susceptibility to stress,
with all its attendant illnesses.
.
57. Proper Breathing
The body’s physical and psychological response to stress is to increase the breath rate.
Shallow upper chest breathing with a faster rate leads to chronic tension and weakened nerves, which sets the scene for illness.
58. Guided Imagery
Guided Imagery:
Guided imagery is a program of directed thoughts and suggestions that guide your imagination toward a relaxed, focused state.
It is based on the concept that your mind and body are connected as one.
Guided Imagery is often used to ease stress while promoting relaxation through visualization in a safe way with no known risks.
59. Medical Hypnosis
Medical Hypnosis
Hypnosis is a trance-like state in which a person becomes more aware
and focused and is more open to suggestion.
Hypnosis allows patients to focus intently on a specific problem and its resolution while maintaining a comfortable state of physical relaxation. It also helps patients to enhance control over their body responses.
60. Meditation
Meditation:
Meditation is focused awareness achieved through various scientifically researched techniques.
Meditation can be practiced for various reasons--for example, with an intent to increase physical relaxation, mental calmness, and psychological balance; to cope
With one or more diseases and conditions; and for overall wellness.
61. A pleasant environment can contribute to a relaxing life…
62. Feel Safe, Let Go Of Burdens
Sharing your story…
in a safe environment
with people you trust
allows you to gain perspective
& learn new healthy ways to handle your stress
63. Adapting to Stress I imagine each of you have a story of adaptability in your family history that has been shared through the years reaffirming courage, strength, and faith.
64. Mind-Body Connection
Our physical manifestations are symptoms of something deeper going on inside of us
Practicing self-love assists us in reducing our own stress
Exploring our inner world allows us to balance our outer reality
65. Reducing Stress Reduces Illness
Your ability to reduce your stress
has a direct affect on your ability to lower
your risk for diseases, especially cancer and heart disease.
Manage Stress = Healthy Lifestyle =
Stronger Immune System = Disease Prevention
66.
67.
Resources
National Institute of Health www.nih.gov
Mayo Clinic www.mayoclinic.com
Nevada Cancer Institute www.nevadacancerinstitute.org
American Society of Clinical Oncology www.asco.org
American Institute of Stress http://www.stress.org
68. NEVADA CANCER INSTITUTE
Laurrana Leigon D.Div. C.Cht.
COMMUNITY HEALTH EDUCATOR
NEVADA CANCER INSTITUTE
10000 W. Charleston Blvd.
Las Vegas, Nevada 89135
www.nevadacancerinstitute.org
Email: Lleigon@nvcancer.org
702-822-5433 main
702-822-5286 direct