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wou/~timkeng

www.wou.edu/~timkeng. For all powerpoint notes, assignments and syllabus. Daily lifestyle habits have more to do with what makes a person sick or unhealthy and when the person dies than all of the influence of medicine!. What are some of these habits?.

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wou/~timkeng

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  1. www.wou.edu/~timkeng For all powerpoint notes, assignments and syllabus.

  2. Daily lifestyle habits have more to do with what makes a person sick or unhealthy and when the person dies than all of the influence of medicine!

  3. What are some of these habits? • Risk factors (which predict the development of certain diseases) • Sedentary lifestyle • Smoking • Excessive drinking • High blood pressure • Poor nutritional habits - excessive fats • STRESS (Chp. 12)

  4. STRESS The way in which people perceive and cope with stress seem to be more important in the development of disease than the amount and type of stress itself.

  5. STRESS • Check muscular tension • Jaw (teeth clenched or grinding) • Shoulders (tightness; raised) • Hands (clenched) • Check HR • Sense it first • Take HR (carotid or brachial pulse) • Write that number down

  6. Temporary Relief • Progressive Muscle Relaxation • Jaw • Back & Shoulders • Hands • Breathing techniques • Hand on stomach & chest • Stomach (diapragmatic breathing) • Focused breathing (1-2, 1-3, 1-4, 1-5)

  7. Temporary Relief • Check HR & Muscle Tension again • Visualization • Image of relaxing / serene place • Your stress relief mantra • Breathe in & out • I can do this

  8. Self-Monitoring • Being ever mindful of how you’re doing / how you’re feeling. • Muscular tension • Feelings of anger • Feeling out of control • Dizzy • Stomach pain • Headaches • Rapid HR

  9. What stresses you??? • Sharing time in groups of 3-4

  10. Physiological Responses • Fight or Flight mechanism • Increases catecholamines • stimulus from hypothalamus to pituitary gland; release of chemical from adrenals • Increases heart rate • Increases blood pressure • Increases breathing rate • Increases muscular tension • If catecholamines are not used, they remain in the system

  11. Your list Muscular tension Anger / Hostility Irritation Feeling out of control Dizzy Stomach pain Headaches Rapid HR Panic, Fear Symptoms of stress (p. 333)

  12. Ways to reduce stress • Your list

  13. Ways to reduce stress • Be aware of how you react to things you can and cannot control • Commit to changing your reactions - resolve to ACT, not react • Take regular breaks throughout the day • Stop smoking • Cut down on caffeine • Schedule “ME” time during each day - time for your R&R

  14. Ways to reduce stress • Simplify life • Prioritize • Learn to say no • Pay attention to signals of stress • Plan your day / week / month • Commit to managing your time better • Prioritize • Find time killers (phone, internet)

  15. Ways to reduce stress • Delegate - Ask for help • Get out / Get involved • Intramurals; Yoga / Meditation classes • Campus clubs • Campus meetings • Dream Analysis • Women, Food & Self-esteem • Concentrate on ONE task at a time • Eliminate distractions (noise)

  16. Ways to reduce stress • Be physically active • Catecholamines metabolized by the body during physical activity • Activity also stimulates alpha brain waves, common during meditation or relaxation • Lowers resting HR & BP • Both involved in stress response

  17. If you don’t make time to be physically active, sooner or later you will need to make time to treat illness.

  18. The cost of preventing illness is much lower than treating illness Your wellness lifestyle today will determine the health and quality of your life tomorrow.

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