1. © Cengage Learning 2015 11 th Edition Fitness & Wellness Werner W. K. Hoeger Sharon A. Hoeger Stress Management 7

2. © Cengage Learning 2015 Topics of Focus For This Chapter Stress Types of stress Effects on health Identify sources Stress Reduction Techniques Exercise Time management Personality Types and behavior

3. © Cengage Learning 2015 The Mind/Body Connection Emotions cause physiological responses Hormones release by brain affect immune system People with a ‘fighting spirit’ live longer and have better health

4. © Cengage Learning 2015 Sleep and Wellness Sleep Deprivation: Weakens immune system Decreases cognitive performance Increases risk of disease Increases stress, tension and irritability

5. © Cengage Learning 2015 Sleep and Wellness (cont’d.) PracticeAvoid Exercise and activityScreen time in evening Sleeping and rising at the same time daily Heavy meal or caffeine before bed Keeping bedroom cool, quiet, and dark Long naps Bedtime ritualsUsing alcohol to sleep

6. © Cengage Learning 2015 Stress Negative reactions to stress create associated health risks Eustress Health and performance improve as stress increases Distress Health and performance deteriorate with increased stress

7. © Cengage Learning 2015 Physiological Response To Stress

8. © Cengage Learning 2015 Adaptation to Stress

9. © Cengage Learning 2015 Adaptation to Stress (cont’d.) 1Am I clenching my teeth? 2Am I furrowing my brow? 3Are my shoulders tense? 4Am I breathing rapidly? 5Am I tapping my fingers? 30-second body scan: 10 questions to ask

10. © Cengage Learning 2015 Adaptation to Stress (cont’d.) 6Do I feel knots in my stomach? 7Are my arms, thighs or calves tight? 8 Am I nervously bouncing my leg or foot? 9Am I curling my toes? 10 Do I feel uneasiness anywhere else in my body?

11. © Cengage Learning 2015 Behavior Patterns Type A Hard driving, ambitious, aggressive, overly competitive and sometimes hostile Type B Calm, casual, relaxed and easygoing Hostile Personality Chronically angry and hostile Emotional stress may play a larger role in heart attack risk than physical stress

12. © Cengage Learning 2015 Behavior Patterns (cont’d.) Problem solve Figure out what made you angry before responding Wait Calm down by distracting yourself, then deal with anger Be calm and kind If you are angry at another person, use calm tact to explain why and negotiate Be generous with other person; listen Learn to manage anger

13. © Cengage Learning 2015 Vulnerability To Stress Many factors affect how people handle stress Stress can be decreased by learning how to deal with these factors Decrease vulnerability to stress by changing behaviors

14. © Cengage Learning 2015 Coping with Stress Social Support Physical activity Nurturance Self-worth Sufficient income Time-management Regular relaxation Relationships Eating habits Health

15. © Cengage Learning 2015 Time Management 1Use log to find time killers 2Set long-range and short-range goals 3Prioritize goals by day and week 4Use a planner to organize day 5Evaluate goals in the evening

16. © Cengage Learning 2015 Time Management (cont’d.) Delegate Say ‘no’ Avoid boredom Plan for the unplanned Finish tasks that you begin Eliminate distractions Set aside time Reward yourself

17. © Cengage Learning 2015 Relaxation Techniques – Physical Activity Reduces Anxiety Depression Anger and frustration Insomnia Provides Opportunity to meet social needs People opportunity to share common interests Self-discipline

18. © Cengage Learning 2015 Relaxation Techniques – Progressive Muscle Relaxation Purpose To recognize physical tension of stress and then do relaxation exercises Time Required 20 minutes twice daily General Notes Use quiet, well-ventilated room Include all muscle groups Pay attention to sensation of relaxation and tension

19. © Cengage Learning 2015 Relaxation Techniques – Breathing Techniques Breathe in through nose and out through pursed lips to specific count Change length of exhalations Breathe in and out through nose holding breath after inhale for several seconds Place hand on abdomen and chest Breathe so hand on abdomen rises and falls with breath. Repeat. Deep Breathing Sighing Complete Natural Breathing

20. © Cengage Learning 2015 Relaxation Techniques – Mindless Meditation Purpose Gain control over attention by clearing mind and blocking out stressors Time Required 15 minutes twice daily Effects Decreased blood pressure Decreased stress, anger, anxiety Decreased chronic pain Increased left frontal region activity

21. © Cengage Learning 2015 Relaxation Techniques – Yoga Purpose Through series of exercises, promote control over mind and body Types Each type has a different focus: Hatha, Integral, Iyengar, Yogalates, Power Yoga Effects Increase flexibility, strength, endurance, balance Slow or reverse atherosclerosis Decrease blood pressure

22. © Cengage Learning 2015 Relaxation Techniques – Tai Chi Purpose Promote tranquility and reflection through meditation and dance postures Effects Many health benefits: Diabetes management Arthritis relief Lower blood pressure, tension and anxiety

23. © Cengage Learning 2015 Relaxation Techniques – Visual Imagery Purpose Create relaxing visual images and scenes that elicit body and mind relaxation Used in conjunction with breathing exercises, meditation and yoga Effects Improved circulation Increased white blood cell response Decrease stress

24. © Cengage Learning 2015 Are you able to channel your emotions and feelings to exert a positive effect on your mind, health, and wellness? Are you familiar with the following concepts? –Stress, eustress, and distress –Relationship between stress and health –Behavior patterns/personality types –Time management skills –Stress management techniques Assess Yourself