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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

STRESS MANAGEMENT

Dr. Jim Lidstone, Professor & Chair

Georgia College & State University

Department of Health & Physical Education

walter cannon
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.
effects of the fight or flight response
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
what is stress
WHAT IS STRESS?

The non-specific response of the body to any demand made upon it.

Selye (1956)

eustress
EUSTRESS
  • The stress which results when “good” things happen to us
distress
DISTRESS
  • The stress which results when “bad” things occur
a t w simeons
A. T. W. SIMEONS
  • Fight or flight response is inappropriate for 20th century life
  • Link between stress and illness
friedman rosenman
FRIEDMAN & ROSENMAN
  • The Framingham heart study
  • Linkage between stress and CHD
stress and illness

STRESS AND ILLNESS

It CAN Happen to You

are you a hot reactor
ARE YOU A HOT REACTOR?
  • Anger easily
  • Anxious or depressed
  • Urinate frequently
  • Constipation or diarrhea
  • Nausea or vomiting
specific conditions linked to stress
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
major risk factors for chd
MAJOR RISK FACTORS FOR CHD
  • High cholesterol levels
  • Hypertension
  • Smoking
  • Lack of exercise
  • Obesity

American Heart Association

findings regarding stress and cholesterol
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
the stress model

THE STRESS MODEL

Are you in control?

slide15

Life Situation

Perceived as Stressful

Emotional Arousal

Physiological Arousal

Consequences

setting up roadblocks
SETTING UP ROADBLOCKS
  • Roadblocks can be set at any level of the Stress Model
  • Prevention
  • Minimize the impact
life situations
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?

stress management techniques
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