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Stress Management

The Fight or Flight Response
• Introduced in 1932 by Walter Cannon, a professor of physiology at Harvard. • Terminology: The body’s physiological reaction that prepared us for swift action when needed. • Stressors: Something with the potential to cause a stress reaction.

• Stage 4:Body returns to homeostasis once the threat is gone.Stages of the Stress Response • Stage 1: Stimuli received by brain through one or more of the 5 senses. • Stage 2: Brain deciphers stimuli (either a threat or as anon-threat) • Stage 3: Body stays aroused until threat is over. .

. an endocrinologist. • Found there to be changes in many of the body systems.Stress Research Pioneers • 1956 Hans Selye. • Studied the effects of “stressors” on the internal organs and glands of rats. know as the “father of stress research”. • Generalized his findings to the effects of stress on humans.

Selye’s General Adaptation Syndrome • Phase 1 ALARM • Phase 2 RESISTANCE • Phase 3 EXHAUSTION .

if need be .Tend & Befriend Theory  Theory introduced by Shelly Taylor and colleagues in 2000  Women have a second stress response: Connectedness  Taylor believes it is hardwired into women’s DNA  It has also been referred to as “Nest and Nurture”  Women still will fight or flee.

Chronic stress (low intensity. Distress:bad stress (e.Three Types of Stress 1. falling in love) to things in which we must adapt 2.g. Eustress: good stress (e.g. . death of a close friend) acute stress (high intensity.g. These things generally force us to adapt. Neustress: neutral stress (e. short duration). prolonged time). Chronic stress seems to cause the most problems with disease and illness. earthquake in remote corner of world) 3.

A bodily or mental tension resulting from factors that tend to alter an existent equilibrium. .Definition of Stress For Class Purposes • Stress.

Goals of Stress Management • 1) to limit the harmful effects of stress • 2) maintain life’s quality and vitality • Keep in mind that illness may result from too little stress as well as too much stress. .

21st Century Stress Brent Powell KINS 4330 .

The Nature of 21st Century Stress • 24/7 Society •Rapid Rate of Change •Threats •Amount of leisure time .

.A Question of Poor Boundaries • -Boundaries are the limits we set for ourselves and our lifestyles.

from herpes to hemorrhoids The Nature of 21st Century Stress . from the common cold to cancer.• Research now indicates a solid link between lifestyles and stress-related disease • As much as 70-85% of all disease and illness is stress-related.

Stress in a Changing World • Technostress • College Stress • Occupational Stress • Seniors: The Stress of Aging .

Wellness Approach to Stress Dr. Brent Powell KINS 4330 .

and spiritual well-being which results in a series of physiological responses and adaptations. physical.• Stress is the inability to cope with a perceived or real (or imagined) threat to one’s mental. Wellness Approach to Stress . emotional.

•It is not just the symptoms that are treated but the causes as well.What Is Holistic Stress Management? •The holistic approach treats not just the body but the whole person including their physical. gain vitality and induce relaxation in a natural way. mental. emotional and spiritual wellbeing. •With treatments to help reduce stress. . a strong foundation is provided to enable us to find the root causes of your stress and to find solutions that work.

What is Autogenic Training • The word Autogenic means literally “self origin” • Method of training is to reduce stress and bring the autonomic nervous system under voluntary control • Closely resembles yoga and meditation .

breathing. sitting meditation . additional techniques are added • The last four exercises are directed toward controlling the heartbeat. organs and mind • Lastly.Relaxation Technique • Once the procedure is learned. during each exercise the subject always concentrates on the thought : “ I am completely relaxed” • Some recommended postures : lying down.

Effects of autogenic training  Restores balance between sympathetic (fight or flight) and parasympathetic (rest and digest)  Important because parasympathetic promotes digestion. and promotes functions of the immune system. slows heart rate. lowers blood pressure. .

Meditation Techniques • There are sounds of techniques but they can be place in three groups: • Contemplation • Concentration • Relaxed Mantra .

Importance • Breath is the bridge between the body and the mind • Regulate breath and the body and mind will follow • Significant impact on our state of mind • Beneficial for meditation because it enables us to develop concentration and calms the mind • Main Purpose: .

Benefits • • • • Improves blood circulation Increases absorption of nutrients Promotes all metabolic processes Makes us feel more energetic and fresh due to increase in supply of oxygen .