EXERCISE AS A STRESS MANAGEMENT TOOL

By Wg Cdr RK Choudhury

People who fight future wars may

experience so much strain that they will break down, whether they come in contact with the enemy, or not. Keegan, 1976

AIM
To highlight the potential benefit of exercise or physical activity and its effect on the psychological stressors like anxiety, depression, self-esteem, emotion and mood.

UNDERSTANDINGSTRESS
A constraining physical, chemical or emotional factor that causes bodily or mental tension.
A demand or pressure, placed on an individual, that makes him tense, unhappy or uncomfortable.

ROLE OF STRESS
Psychological and emotional stressors have become more important than the physical stressors.

ROLE OF STRESS
Stress is essential for our existence. It leads to zest and creativity. Optimum stress leads to satisfaction and achievement.

HUMAN PERFORMANCE CURVE

HIGH NEGATIVE STRESS POSITIVE STRESS

OSL
PERFORMANCE ZONE OF BOREDOM STRESS COMFORT ZONE

NEGATIVE STRESS

ZONE OF DISTRESS

LOW
STRESS DODSONS YERKES MODEL OF OSL

HIGH

CAUSES OF STRESS
Environmental
Basic

stimuli

anxiety Individuals personality Self-concept

STRESS RESPONSE
Short-term Long-

stress response.

term stress response.

STRESS RESPONSE
Increased heart rate, High BP, Increased perspiration, pooling of blood, shallow & rapid breathing, dilatation of pupil, focused awareness of hearing, sluggish digestion etc.

STRESS EFFECTS
Physiological effects Headaches, Backache, Bodyache, nausea & vomiting, diarrhoea, insomnia, skin diseases, GI discomfort, allergies & asthma.

STRESS EFFECTS
Psychological effects Lack of concentration, loss of memory, mental confusion, panic state, incoordination of limbs, irritability, anger, depression & moodiness.

ROLE OF EXERCISE
REDUCING ANXIETY Exercise has a low to moderate anxiety reducing effect. Exercise programmes, particularly lasting 10-15 weeks, can reduce trait anxiety across a wide range of sub groups.

ROLE OF EXERCISE
REDUCING DEPRESSION Exercise is linked to decreased depression and the physically active are less likely to develop depression. Both aerobic and resistance exercise may be used to treat moderate and more severe depression, usually alongside standard treatment.

ROLE OF EXERCISE
REDUCING DEPRESSION The anti-depressant effect of exercise can be equal to psychotherapy. There is evidence to show that exercise can have both preventive as well as rehabilitative properties with regard to depression.

ROLE OF EXERCISE
SELF-ESTEEM Exercise can improve a persons physical self-worth and other important self-perceptions such as body image. Positive effects are likely to be greater for those with initially low self-esteem.

ROLE OF EXERCISE
SELF-ESTEEM Exercise has positive effects on selfperception for men and women of all age groups.

Aerobic exercise & weight training are very useful in changing self-perceptions.

ROLE OF EXERCISE
SELF-ESTEEM Self-esteem is an indicator of mental wellbeing. Self-esteem is found to be low among those suffering from stress.

ROLE OF EXERCISE
EMOTION & MOOD Aerobic exercise has a small to moderate effect on aspects of mood.

There is a positive effect between moderate physical activity and psychological wellbeing.

ROLE OF EXERCISE

EMOTION & MOOD Exercise helps in reduction of negative mood states & increase in positive mood states. Group exercise environment is associated with greater motivation and well being.

ROLE OF EXERCISE
EMOTION & MOOD Moderate intensity exercise is more beneficial. High intensity exercise often leads to increase in tension, anxiety and fatigue.

ROLE OF EXERCISE
EMOTION & MOOD Psychological benefits often takes place before any physiological changes have taken place. Mental health benefits occur early, than the gain in fitness levels.

HOW EXERCISE HELPS!

Cognitive Behavioural Theory

It is the experience of participating and mastering the task of exercise that creates positive feelings and thoughts which serve to counteract negative mood states.

HOW EXERCISE HELPS!

Social Interaction Theory

It is the social interaction associated with exercising with friends and colleagues that is pleasurable and has the net effect of improving mental health.

HOW EXERCISE HELPS!

Distraction Theory
Exercise allows the opportunity for

people to be distracted from their worries.

HOW EXERCISE HELPS!

Cardiovascular Fitness Theory Improved mood state is related to improved fitness. Physical conditioning results in increase of cardiovascular functional capacity and decreases myocardial oxygen demand.

HOW EXERCISE HELPS!

Endorphin Theory

Catecholamine including beta endorphins have been shown to increase during physical activity of 20min or more. The presence & exact mechanism of effect in the brain is still controversial.

HOW MUCH EXERCISE?

A minimum of 30 min per day of moderate exercise (slightly breathless) on most of the days (five or six) of the week.

HOW MUCH EXERCISE?

The 30 min slot can be split into three 10 min sessions for the very unfit or time pressed persons.

HOW MUCH EXERCISE?

Choose activity which is enjoyable, non-competitive, egovoid and promotes personal satisfaction.

A-B-C OF STRESS MGT

A AWARENESS B BALANCE C - CONTROL

STRESS MGT BASIC STEPS

OPTIMUM PHYSICAL ACTIVITY MASTERY OF YOUR THINKING PROCESS HIGH LEVEL OF SELF-ESTEEM

CONCLUSION
If

exercise was a pill, it would be the most powerful medications known to the humans.