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STRESS MANAGEMENT

STRESS MANAGEMENT. Dr. Jim Lidstone, Professor & Chair Georgia College & State University Department of Health & Physical Education. WALTER CANNON. “ The Fight or Flight Response ” When confronted by a threat, your body prepares itself to either stand ground and fight, or to run away.

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STRESS MANAGEMENT

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  1. STRESS MANAGEMENT Dr. Jim Lidstone, Professor & Chair Georgia College & State University Department of Health & Physical Education

  2. WALTER CANNON “The Fight or Flight Response” • When confronted by a threat, your body prepares itself to either stand ground and fight, or to run away.

  3. Increase heart rate Increase contractile force of heart muscle Dilate coronary arteries Constrict abdominal arteries Dilate pupils Dilate bronchial tubes Increase strength of skeletal muscles Release glucose from liver Increase mental activity Dilate arterioles deep in skeletal muscles Increase basal metabolic rate EFFECTS OF THE FIGHT OR FLIGHT RESPONSE

  4. WHAT IS STRESS? The non-specific response of the body to any demand made upon it. Selye (1956)

  5. EUSTRESS • The stress which results when “good” things happen to us

  6. DISTRESS • The stress which results when “bad” things occur

  7. A. T. W. SIMEONS • Fight or flight response is inappropriate for 20th century life • Link between stress and illness

  8. FRIEDMAN & ROSENMAN • The Framingham heart study • Linkage between stress and CHD

  9. STRESS AND ILLNESS It CAN Happen to You

  10. ARE YOU A HOT REACTOR? • Anger easily • Anxious or depressed • Urinate frequently • Constipation or diarrhea • Nausea or vomiting

  11. Hypertension Stroke Coronary Heart Disease Ulcers Migraine Headaches Tension Headaches Cancer Allergies, Asthma & Hay Fever Rheumatoid Arthritis Backache Temperomandibular joint syndrome (TMJ) SPECIFIC CONDITIONS LINKED TO STRESS

  12. MAJOR RISK FACTORS FOR CHD • High cholesterol levels • Hypertension • Smoking • Lack of exercise • Obesity American Heart Association

  13. FINDINGS REGARDING STRESS AND CHOLESTEROL • Accountants had higher levels of cholesterol during tax season • Medical students had higher cholesterol levels before finals • Military pilots had higher cholesterol levels at the beginning of training and particularly during examination periods

  14. THE STRESS MODEL Are you in control?

  15. Life Situation Perceived as Stressful Emotional Arousal Physiological Arousal Consequences

  16. SETTING UP ROADBLOCKS • Roadblocks can be set at any level of the Stress Model • Prevention • Minimize the impact

  17. LIFE SITUATIONS • Goal: Eliminate unnecessary stressors 1. Recognize the things that cause you stress 2. Analyze your contributions to the stressor 3. Assess your options 4. What are the consequences of eliminating the stressor?

  18. Progressive muscle relaxation Autogenic training Meditation Breathing techniques Music Go for a walk Feed/watch the birds Play with a pet Go fishing Go to the beach or sit by the lake Hobby Yoga/Stretching Do something just for yourself Exercise Phone a friend STRESS MANAGEMENT TECHNIQUES

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