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Chapter 4

Chapter 4. Develop Mastery Over Stress Part I: Understanding Stress. Stress Mastery. How to become a “master” over your stress Key is not only to survive stress, but to thrive in stress

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Chapter 4

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  1. Chapter 4 Develop Mastery Over Stress Part I: Understanding Stress

  2. Stress Mastery • How to become a “master” over your stress • Key is not only to survive stress, but to thrive in stress • Stress mastery is a craft in which you learn to take the stressors in life and then create a reality for yourself in which you can live • Listen for key Ideas

  3. Stress Management vs Stress Mastery

  4. Stress Defined • Anything that requires an adaptive response on the part of the organism • Stress is inescapable in our times • Eustress is the healthy stress • Distress is the negative stress

  5. Stress and Illness • A positive correlation exists between stress and illness • Stress negatively affects your physical, psychological, and occupational functioning in a variety of ways.

  6. Physical Effects of Stress • Glucocorticoids – cause white blood cells to migrate to the bone marrow and hide out, making them less available for combating disease • Chronic stress weakens the immune system

  7. Facts about Stress (p. 70) • 80% of all visits to doctors offices are for stress-related disorders • 50% of all deaths in the US are caused by a cardiovascular diseases such as heart disease and stroke, in which stress plays a significant contributing role • Dentists report that a high percentage of patients show signs of nocturnal bruxing (teeth grinding)

  8. Psychological Effects of Stress (p. 71) • Stress is key in the development of emotional difficulties and behavioral problems • There are over 30 million Americans suffering from insomnia. Sales of sedatives are second only to aspirin

  9. Consequences in the Workplace (p. 72) • Inability to deal with life stressors decreases productivity at work • People are more accident prone during periods of stress • 80-90% of all business dismissals are somehow linked to tension and subsequent mental and physical problems.

  10. Homeostasis Alarm Resistance Exhaustion General Adaptation Syndrome

  11. Stress Sensitization • Before the Stage of Exhaustion overtakes us, recent research indicates we can become sensitized, or acutely sensitive to stress • Once this occurs, the slightest stress can trigger major chemical reactions in both our brain and body • Our brain next sends a message to our body, “OVERREACT” because our brain sees the minute issue now as life or death

  12. Stress and the Human Body • I. Immediate: • brain protectively dulls the body’s sense of pain: thinking and memory improve • Eyes: pupils dilate for better vision • Lungs take in more oxygen • Liver: stores more sugar, glycogen is converted to glucose for energy • Heart: extra oxygen and glucose into the bloodstream. Heart rate and blood pressure increase • Adrenal glands: medulla secretes fight-or-flight hormone Epinephrine (adrenaline) • Spleen: extra red blood cells flow out, allowing the blood to carry more oxygen to the muscles • Digestion halts, allowing body to dedicate energy to the muscles • Hair: body hair becomes erect. Puffed-up hair makes animals look bigger and more dangerous • Muscles: tense to prepare to fight or flee

  13. Stress and the Human Body II. Delayed: • Brain: hippocampus, a center of memory/learning, gets activated to process the stress • Immune system: infection fighting is diminished, perhaps increasing available energy • Liver: fat-stored energy is converted into usable fuel • Adrenal gland: the cortex secretes cortisol, which regulates metabolism and immunity. Over time, this may be toxic

  14. Stress and the Human Body III. Chronic • Brain: Cortisol becomes toxic to the brain cells, potentially damaging cognitive ability. Fatigue, anger and depression increase. • Immune System: Repeated suppression of disease-fighting cells ultimately weakens infection resistance • Intestines: Decreases in blood flow leave mucous lining vulnerable to ulcers • Circulatory System: Elevated blood pressure and heart rate damage elasticity of blood vessels.

  15. Norman Cousins • Supposedly had an incurable and very painful connective tissue disease leading to spinal deterioration and paralysis • Given a 1 in 500 chance of recovery • Used humor to relieve stress • Watched Three Stooges and other slapstick comedy • Used other healing remedies • Went into complete remission

  16. Laughter Yoga (Hasya) • In India, 1995, Dr.Madan Kataria created Laughter Yoga….. • http://www.laughteryoga.org/ • http://www.youtube.com/watch?v=yXEfjVnYkqM -Listen to this baby’s laugh http://www.laughteryoga.org/laughter-sounds.php • Did that change how you felt five seconds ago?

  17. Assignment • Do an internet search on Hasya or laughing yoga. Then write a short essay: • On the WebCT, read the Brain Connection article on Selye • What is the philosophy behind each? • How can you blend Selye’s GAS to Hasya? • How do these two concepts compliment each other? • Do you think the laughing groups can actually reduce stress? Why? Or Why not?

  18. The Power of Belief • Optimism appears to help in healing • 30% of effectiveness of any treatment, including drugs, can be accounted for by placebo effects • Placebo Effect • Example….complain of having pains (psychological) and you are given medication (sugar pill) next time you see your doctor, you report the “miracle pill” took your pain away

  19. Mind-Body Connection • Psychoneuroimmunology (PNI) – the study of the relationship between stress and our immune system and health outcomes in order to uncover the workings of the mind-body connection, and discover how to use these mechanisms to fight illness, ranging from AIDS to the common cold

  20. Maier and Watkins (1998) • Hypothesize that the immune system functions as a messenger which signals the brain of injury or impending illness by releasing cytokine proteins that travel to the nervous system and the brain. In response, the brain then releases its own cytokines to prompt the nervous system to discharge a cascade of responses, such as fever and fatigue that assist the body's healing mechanism by slowing down activity level, thus, conserving energy.

  21. Margaret Kemeny et al • Are expanding on Selye’s theory and state that: • The classic fight/flight reaction Selye describes is factual and also propose that: • A withdrawal response exists where people cut back to conserve energy (getting depressed rather than anxious)

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