1. STRESS & ANXIETY Ann Sanchez, EXS 486 1

2. STRESS & ANXIETY: AN OVERVIEW Merriam-Webster Definitions: Stress: a state of mental tension and worry caused by problems in your life, work, etc.; something that causes strong feelings of worry or anxiety Anxiety: an abnormal and overwhelming sense of apprehension and fear often marked by physiological signs by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it, fear or nervousness about what might happen.

3. SCOPE OF STRESS & ANXIETY 40 million American adults age 18 years and older (about 17%) each year are affected by anxiety. Approximately 30% of the population experiences anxiety-related symptoms in their lifetime. Women are 60% more likely than men; non-Hispanic blacks are 20% less likely and Hispanics are 30% less likely than non- Hispanic whites to experience an anxiety disorder. 8% of teens (ages 13-18) have symptoms common of an anxiety disorder; however, only 18% received mental health care. 2

4. EFFECTS OF STRESS Not all stress is bad. The Fight-or-Flight Response However, with chronic stress, the fight-or-flight response can work against a person. 3

5. TYPES OF STRESS Three different types of stress: Routine stress Stress brought about by a sudden negative change Traumatic stress

6. TYPES OF ANXIETY Types of Anxiety Disorders include: Panic disorder Obsessive-Compulsive Disorder (OCD) Post-Traumatic Stress Disorder (PTSD) Social Phobia (or Social Anxiety Disorder) Specific Phobias, and Generalized Anxiety Disorder (GAD)

7. GENETICS OF STRESS & ANXIETY 30-40% of the variance contributing to these disorders is heritable. There may be a common genetic susceptibility that applies to "clusters" of anxiety disorders and other co-morbid disorders.

8. SYMPTOMS OF STRESS & ANXIETY Anxiety disorders last at least six months Each anxiety and stress disorder has different symptoms, some of them include: Headaches, sleeplessness, depressed mood, anger, irritability, more frequent and severe viral infections Some more severe symptoms that can occur include: Heart disease, high blood pressure, diabetes, depression, and other illnesses 4

9. DIAGONSIS OF STRESS & ANXIETY A family doctor will do various evaluations in order to distinguish which, if any, anxiety or stress disorders are present If another condition is present as well, such as alcoholism, they will have to be under control before the stress or anxiety disorder is treated. 5

10. THE EFFECT OF STRESS & ANXIETY ON THE EXERCISE RESPONSE Exercise can work quickly to elevate depressed mood in many people. Exercise may improve mental health by helping the brain cope better with stress. Those who got regular vigorous exercise were 25% less likely to develop depression or an anxiety disorder over the next five years. 6

11. MANAGEMENT & MEDICATIONS In general, anxiety disorders are treated with medication, specific types of psychotherapy, or both. Barbiturates Benzodiazepines Buspirone Serotonin Reuptake Inhibitors Serotonin-Norepinephrine Reuptake Inhibitors 7

12. CASE STUDY Female, 21 years old with no signs of cardiovascular or pulmonary disease. She is currently trying to stay active once a week doing some gymnastic training. She has had past injuries to her shoulders. She is 5'4" and weighs 130 lbs. Her blood pressure, LDL, and fasting blood glucose is all normal. And lastly, her family has no history of heart disease. She used to swim competitively before she was diagnosed with anxiety and now it seems harder for her to get out and moving. She would like to be able participate in activities that she thoroughly enjoys without any problems - for example, gymnastics.

13. EXERCISE TESTING Keep It Simple, Stupid Exercise Testing assessing Muscular Endurance: Push-up and/or Sit-up Test Cardiovascular Endurance: 12-minute run/walk test Flexibility: Sit-and-reach and/or Backscratch test 8

14. EXERCISE PRESCRIPTION Cardiovascular Endurance Frequency: five times a week Intensity: low to moderate intensity Type: walking/light jogging and/or cycling Time: 30-60 minutes per day Muscular Endurance/Strength Frequency: two+ times per week Intensity: low to moderate intensity Type: free weights Time: 8-12 repetitions per muscle group Flexibility Frequency: at least once per day Intensity: low intensity Type: static stretching Time: 10-15 minutes holding each stretch for 30 seconds

15. CONCLUSION In conclusion, stress and anxiety can affect both the desire and the ability to exercise. However, exercise can be immensely beneficial to those suffering from any of these disorders as it has been proven over and over again that those who exercise are less likely to develop any stress or anxiety disorders. 9

16. REFERENCES Anxiety and Depression Association of America (2015). Retrieved March 19, 2015, from http://www.adaa.org/http://www.adaa.org/ Anxiety Disorders. (2015). Retrieved March 19, 2015, from http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml http://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml Anxiety Disorders and Stress. (2015, March 19). Retrieved March 19, 2015, from http://www.apa.org/divisions/div12/rev_est/anxiety.html http://www.apa.org/divisions/div12/rev_est/anxiety.html Fact Sheet on Stress. (2015). Retrieved March 19, 2015, from http://www.nimh.nih.gov/health/publications/stress/index.shtml http://www.nimh.nih.gov/health/publications/stress/index.shtml Norrholm, S., & Ressler, K. (2010, November 24). Genetics of Anxiety and Trauma-Related Disorders. Retrieved March 19, 2015, from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2760665/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2760665/ St. John, T. (2015, February 17). Medications That Relieve Stress & Anxiety. Retrieved March 19, 2015, from http://www.livestrong.com/article/107286-medications-relieve-stress-anxiety/ http://www.livestrong.com/article/107286-medications-relieve-stress-anxiety/ Stress management. (2012, July 21). Retrieved March 19, 2015, from http://www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469?pg=1 http://www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469?pg=1 Vorvick, L. (2014, November 23). Stress and your health: MedlinePlus Medical Encyclopedia. Retrieved March 19, 2015, from http://www.nlm.nih.gov/medlineplus/ency/article/003211.htm http://www.nlm.nih.gov/medlineplus/ency/article/003211.htm

17. PICTURE REFERENCES 1. http://urbanburbles.files.wordpress.com/2013/04/anxiety-girl-header2.pnghttp://urbanburbles.files.wordpress.com/2013/04/anxiety-girl-header2.png 2. https://sp.yimg.com/ib/th?id=HN.608046492055831834&pid=15.1&P=0https://sp.yimg.com/ib/th?id=HN.608046492055831834&pid=15.1&P=0 3. Dr. Ottley’s Stress and Anxiety Powerpoint 4. http://www.anxietysymptomsdr.com/wp-content/uploads/2012/12/anxiety-symptoms- cartoon.pnghttp://www.anxietysymptomsdr.com/wp-content/uploads/2012/12/anxiety-symptoms- cartoon.png 5. https://sp.yimg.com/ib/th?id=HN.608004053484044482&pid=15.1&P=0https://sp.yimg.com/ib/th?id=HN.608004053484044482&pid=15.1&P=0 6. https://sp.yimg.com/ib/th?id=HN.607986938041467899&pid=15.1&P=0https://sp.yimg.com/ib/th?id=HN.607986938041467899&pid=15.1&P=0 7. https://sp.yimg.com/ib/th?id=HN.608044013860685822&pid=15.1&P=0https://sp.yimg.com/ib/th?id=HN.608044013860685822&pid=15.1&P=0 8. https://sp.yimg.com/ib/th?id=HN.608010680615174395&pid=15.1&P=0https://sp.yimg.com/ib/th?id=HN.608010680615174395&pid=15.1&P=0 9. http://www.wolfescape.com/Humour/NonMedThumbs/Stress-AntiStressKit.gifhttp://www.wolfescape.com/Humour/NonMedThumbs/Stress-AntiStressKit.gif