Stress and Health
Stress Facts
The American Academy of Family
Physicians estimates that 60% of the
problems brought to physicians in the
U.S. are stress related. Many are the
result of stress; others are made worse
or last longer because of it.
Health Problems with
Excessive Stress
CHD and stroke
Gastrointestinal problems such as
ulcers
Impaired immune system
Insomnia, headache
Backache
Drug & alcohol use
How Stress Promotes Illness
Direct effect
– Raises blood pressure
– Impairs immune system
Indirect effect
– Less positive behaviors
(exercise, healthy diet, lack of sleep)
– More negative behaviors
(drinking, smoking, unhealthy diet)
The Stress Target Zone
RUST BURN
OUT OUT
(Boredom) (Distress)
EUSTRESS
(The optimal amount of stress)
Stress Continuum
Rust Out (Boredom)
– Fatigue, frustration, dissatisfaction
Eustress
– Creativity, problem solving, change, satisfaction
Burn Out (Distress)
– Over-stimulation, ineffective problem solving,
exhaustion, illness, low self-esteem
Types of Stressors
Environmental
– Heat, noise, crowding
Physiological
– Drugs, caffeine, tobacco
Emotional
(psycho-social)
– Pressures, life
Characteristics of
Stressful Events
Negative
– Harder to accept than
» positive
Uncontrollable
– Take control of what you
» can
Ambiguous
– Accompanies poorly defined
» expectations
Contemporary Views
of the Nature of Stress
The Process of Stress
Appraisal Coping
Stressor Stress Outcome
Appraisal of Stressors
High Stress
See stressor
as a threat
Stressor Appraisal Stress
See stressor
as a challenge
Low Stress
Hardiness
Commitment
Control
Challenge
Are you a “Hardy” Person?
Responses to Stress
Physiological
– Increased HR
– Tense muscles
Cognitive
– Worry, lack of concentration
– forgetfulness
Emotional
– Anger, sense of dread
Behavioral
– Less patient, hurrying
Coping with Stress
Stressor
within your Active Coping
control Strategies
Stress Outcome
Stressor Passive Coping
out of your
Strategies
control
Types of
Coping Strategies
Active Coping Passive Coping
Strategies Strategies
– Accepting – Ignoring
– Re-Appraising – Escaping
– Praying – Confronting
– Problem Solving – Relaxing
– Controlling – Exercising
– Seeking Social – Seeking Social
Support Support
Types of
Social Support
Informational
Material
Emotional
These may be either active or passive
Summary of Stress
You may not be able to
smooth out the surf,
but you can learn to ride
the waves!
Steps for
Stress Management:
Identify causes and symptoms of stress
Use measures to reduce stress
Seek solutions for avoiding stressors
– Accept what can't be changed
– Act on what can be changed
Maintain fitness and health
– Better able to cope with stress when rested
and in good shape
Common Stress
Reduction Techniques
Quick "time out"
Jacobson's progressive relaxation
Autogenic training
Biofeedback
Each technique will
Meditation / imagery be discussed
separately in
Exercise subsequent slides.
Quick "Time Out"
Deep breathing
Take mind off of problems
Jacobson's Progressive
Relaxation Technique
Involves alternate contraction and
relaxation of muscles
Teaches person to identify stress-
related tension in the body
Autogenic Relaxation Training
Combines deep rhythmic breathing with
soothing imagery
Feelings of heaviness and warmth
facilitate process
Meditation / Imagery
Relies on deep breathing
Facilitated by images of peace and
relaxation
Exercise
Provides a break
from reality
Improves mood
and self-esteem
Summary
Stress is a natural part of
life but with appropriate
stress management
techniques you can learn
to manage it more
effectively.
Time Management
Maximizing your available time
Focusing your time on your priorities
Steps for
Time Management
Step 1 Establish priorities
Step 2 Monitor current time use
Step 3 Analyze time use
Step 4 Make a schedule