Marsha Charles, MS, NCC, LPC 104 Fite Way, Suite A Quarryville, PA Stress & The Brain-Body Connection

Stressed? Your Body-Brain Backlash

Stressors  Finances  Work  Family  Relationships  Legal  Health/illness  Environment  Living Situation

Our Stress Response  Stress Management is like learning to drive.  Nervous System  Our Stress Response, the Sympathetic branch (SNS) is like a gas pedal revving up our mind & body in reaction to physical danger or stress

Parasympathetic Nervous System (PNS), is like a brake which calms us down when we’re speeding out of control from stress Our Relaxation Response

Emotional symptoms of stress include: o Becoming easily agitated, frustrated and moody o Feeling overwhelmed, like you are losing control or need to take control o Having difficulty relaxing and quieting your mind o Feeling bad about yourself (low self-esteem), lonely, worthless and depressed o Avoiding others.

Physical symptoms of stress include : o Asthma o Allergies o Headaches o Low Energy o Upset Stomach o Rapid heartbeat o Aches, pains, tense muscles o Frequent cold and infections o Nervousness, shaky, fidgety o Cold or sweaty hands and feet o Teeth grinding, clenched jaw

Cognitive symptoms of stress include: o Constant worrying o Racing thoughts o Forgetfulness and disorganization o Inability to focus o Poor judgement o Being pessimistic or seeing only the negative side.

Behavioral symptoms of stress include: o Changes in appetite - either not eating or eating too much o Procrastinating and avoiding responsibilities o Increased use of alcohol, drugs or cigarettes o Exhibiting more nervous behavior, such as nail biting, fidgeting and pacing.

o Depression o Anxiety o Cardiovascular Disease (heart disease, high blood pressure abnormal heart rhythms, heart attacks, strokes) o Obesity and other eating disorders o Problems with the reproductive system o Skin and hair problems (acne, psoriasis, eczema, and permanent hair loss) Consequences of long-term stress :

o Gastrointestinal problems (acid reflux disease, indigestion, irritable bowel syndrome (IBS) o CHD and stroke o Gastrointestinal problems such as ulcers o Impaired immune system o Insomnia, headache o Backache o Drug & alcohol use Consequences of long-term stress…. cont’d

Stress is Subjective

Alligator Attack

Workplace Stress Statistics What’s the annual cost to employers in stress related health care and missed work?

How many employees regularly experience physical symptoms caused by stress? Workplace Stress Statistics

How many employees regularly experience psychological symptoms caused by stress? Workplace Stress Statistics

33% feel they are living with extreme stress Workplace Stress Statistics

48% feel their stress has increased over the past five years Workplace Stress Statistics

76% cited money and work as the leading cause of their stress Workplace Stress Statistics

48% reported lying awake at night due to stress Workplace Stress Statistics

54% said stress has caused them to fight with people close to them Workplace Stress Statistics

Health problems associated with job-related anxiety account for more deaths each year than Workplace Stress Statistics

How Do We Manage Stress?  Time management  Diet and nutrition  Physical activity  Relaxation/Mindfulness  Building social support OB on the Edge: Stress, Nancy Langton and Stephen P. Robbins, Fundamentals of Organizational Behaviour, Third Canadian Edition OB Stress 25 Copyright © 2007 Pearson Education Canada

You may not be able to smooth out the surf, but you can learn to ride the waves! Stress Surfing

Activating our Relaxation Response  Our gas pedal is automatic, often going from 0 to 60 in an instant in response to stress.  Learn to put on the brakes  Breathing slows us down  Deep relaxation/meditation: Bringing the car to a stop

Relaxation improves:  Mood/Depression  Anger Management  Anxiety/Worry/Stress  Guilt Emotional Health

 Blood pressure  Headaches  Psoriasis  Eczema  Muscle Tension  Teeth Grinding  Acid Reflux  IBS Physical Health Relaxation improves:

 Sleep  Memory  Attention & Concentration  Relationships  Grades  Sports Performance Behavioral Health

Biofeedback, Mindfulness, Relaxation Therapy Breathing and other skills that will bring about the “relaxation response” in your body.  Slows heart rate  Lowers blood pressure  Reduces production of stress hormone  Increases circulation  Reduces muscle tension  Reduces chronic pain  Improves mood  Improves concentration  Increases energy level

Breathing as a Brake o Breath Rate (4.5-8 BPM) o Helps us calm down, achieve optimal health/performance o Practicing Optimal Breathing can Help us learn to brake on demand (activate the relaxation response) Over time increase Heart Rate Variability (HRV)

Heart Rate Variability (HRV) o Beat to beat changes in Heart Rate (HR) o HR should speed up on inhalation and slow down on exhalation o HRV is influenced by thoughts and emotions o HRV training increases the ability of the heart to respond to stress

Why Emphasize Heart Rate Variability and Optimal Breathing?  Greater impact on heart health and wellness than relaxation alone  HRV and Health  High HRV= heart health  Low HRV = greatest predictor of mortality  Also associated with SIDS in infants

Facial Expression Can Influence Your Mood Studies show when you smile or frown, changes occur in the body that cause your mood to match the facial expression.

Positive Thinking Health Benefits of Positive Thinking: o Increased life span o Lower rates of depression o Lower levels of distress o Greater resistance to the common cold o Better psychological and physical well-being o Reduced risk of death from cardiovascular disease o Better coping skills during hardships and times of stress

Biofeedback and Relaxation Techniques  Deep breathing  Progressive muscle relaxation  Meditation  Imagery  Self-talk  Physical exercise  Tai chi  Yoga

What is Biofeedback?  Learning to control physiological functions (heart rate, muscle tension, temperature)  Sensors on the body monitor activity  Practice techniques to acquire desired outcome  With regular practice, more automatic changes

What is Mindfulness? a mental exercise achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, without judgment.

What are the benefits of Mindfulness? *The American Psychological Association’s website Research on Mindfulness has identified these benefits: o Reduced rumination o Stress reduction o Boosts working memory o Focus o Less emotional reactivity o More cognitive flexibility o Relationship satisfaction

Celebrities who Practice Mindfulness or Meditation  Howard Stern  Jennifer Aniston  Hugh Jackman  Kobe Bryant  Clint Eastwood  Barry Zito  Jerry Seinfeld  Ringo Starr  Russell Brand  Cameron Diaz

A Moment of Mindfulness Mindfulness of Breath