Stress Management

1. Stress Management Your grade: 20% homework 20% participation 20% presentation 20% midterm 20% final

2. Things to know: www.websitedelight.net/stress You can email the assignments. (No attachments, clear titles) No excuses for late assignments You don�t have to participate in activities, but don�t be disruptive Talking in class, playing video games, cell phones ringing� these things are unprofessional and will hurt your grade.

3. Our current pattern of disease would be unrecognizable to our great-grandparents Deaths per year: Heart disease: 654,092 Cancer: 550,270 Stroke 150,147 Respiratory diseases: 123,884 Accidents (unintentional injuries): 108,694 Diabetes: 72,815

4. What happens to your body when you feel stress?

5. Physical symptoms Heart rate increases Breathing quickens Stomach hurts Pupils diolate Sudden energy Pain reception is blunted Memory changes Hairs stand on end Some senses sharper

6. Autonomic Nervous System Sympathetic Nervous System fight or flight 4 F�s (fight, flight, fear, sex) Brought on by physical or emotional stimuli Parasympathetic Nervous System Rest and repose

7. The zebra needs to fight or flea. Using up energy by non-essential systems can lead to the zebra not having enough energy for running at the maximum speed for sufficiently long time to evade the lion.

8. Other things that happen during stress: Digestion stops Immune system shuts down Hands and feet get cold Bowels and bladder empty Growth and reproductive functions stop

9. Ancient bodies in a modern time Unlike other mammals, humans have long term anticipation We can have a stress response when there is no physical stressor at all Many of us have a low-grade stress response happening at all times The body is not built for this and it results in many health problems (both physical and mental)

10. Physical problems related to chronic stress Ulcers Muscle pain Diarrhea/ Intestinal problems Fatigue Headache Skin disorders Tics/tremors Eating problems Insomnia Allergic/ Asthmatic problems High blood pressure Weak immune system Physical weakness Muscle spasms Indigestion

11. Stages Alarm stage - initial fight or flight. The body can take it several times a day during a stressful period, but not long term Resistance stage - physiological responses return to normal, but the body is using energy from hormones, minerals, glucose, muscles. Starting to take toll on stomach. Exhaustion stage - start to develop psychosomatic symptoms, body breaks down

12. Why do we all respond to stress so differently? Not everyone who goes through traumatic events will develop health problems Stress management skills Primary appraisal Locus of control Social networks

13. Hans Selye Discovered the stress response in the 1930�s He meant to study the effects of a hormone injection Chased the rats around From the trauma they had shrunken immune tissue, enlarged adrenal glands and stomach ulcers

14. Biofeedback Monitoring physical reactioins so that you can changes them (ie: heart rate, temperature of hands, muscle tightness) http://www.wilddivine.com/Demo/#

15. Homework Answer the questions in the Stress Profiler. It will suggest a few articles in the packet for you to read. After reading the articles, write a few paragraphs about your experience doing this exercise. Was it helpful? Stupid? Fun? The reaction paper is what will be turned in. Do not turn in the packet itself.