Stress Management and Anxiety Health – J. Hock

Stress What is stress? Reaction of the body and mind to everyday challenges and demands. Perception: The act of becoming aware through the senses. * Perception can change how you perceive or react to events.

Causes of Stress- 5 categories Biological Stress: Illness, disabilities, injuries 2. Environmental Stress: poverty, pollution, crowding, noise or natural disasters 3. Cognitive/Thinking stressors: the way you perceive a situation or how it affects you and the world around you.

4. Personal Behavior Stressors: negative reactions in body and mind caused by using drugs, alcohol, tobacco, or lack of physical activity. 5. Life Situations Stressors: Death, separation/divorce, relationship issues ect.

TYPES OF STRESS Distress- (negative stress)having too much, not knowing how to cope with, or experiencing a distressful situation. Eustress- (positive stress)helps someone achieve his or her goals, improves productivity.

Body’s Stress Response There are 2 body systems that are involved with Stress… Nervous System- Fight or Flight Response Endocrine System- Adrenaline hormone

Stages of Body’s Response Alarm: Body and mind on high Alert. *Referred to as the FIGHT OR FLIGHT response. Resistance: Your body adapts to the stress created by the Alarm and reacts to the stressor. ** People in highly stressful situations accomplish incredible feats. IE lifting a car.

PHYSICAL CHANGES PUPILS- dilate THROAT- muscles contract, swallowing is more difficult HEART- heart rate increases, more blood to brain and muscles

LUNGS- faster and deeper breathing, air passages increase as mucus and saliva dry ADRENAL GLANDS- secrete adrenaline, “emergency hormone”

LIVER AND KIDNEYS- constrict and functions slow down DIGESTIVE SYSTEM- organs slow down SKIN- perspiration increases MUSCLES- tense and tighten, preparation for action

AFTER STRESS Once the stressor is removed or dealt with the body returns to normal If the stressor is prolonged, the body stays in stimulated mode longer During prolonged stress, the body becomes fatigued and is more susceptible to illness and disease

Response continued Fatigue: a tired feeling takes over and lowers your activity level. A.) Physical Fatigue: muscles work hard over period of time, leading to soreness and pain. B.) Psychological Fatigue: constant worry, overwork, depression, boredom, isolation. C.) Pathological Fatigue: brought on by the body overworking to defend against disease.

Stress Related Illness: 1. Physical Effects: AKA Psychosomatic Response. IE Headaches, asthma, high blood pressure, weakened immune system. 2. Mental Emotional Health: -Difficulty Concentrating: hard to focus during stressful situations - Mood Swings: Emotional Shifts.

3. Risk of Substance Abuse: Stress increases vulnerability for drug use. Chronic Stress: stress associated with long-term problems that are beyond a person’s control.

Stress management: skills that help an individual handles stress in a healthful, effective way

EVENT + REACTION = OUTCOME PERCEPTION E + R = O EVENT + REACTION = OUTCOME THIS IS WHY TWO PEOPLE CAN EXPERIENCE THE SAME SITUATION AND HAVE TWO TOTALLY DIFFERENT OUTCOMES

Healthy ways to relieve stress: Avoid tobacco, alcohol, and other drugs Down time for self care Balancing work and play Time management Meditation Talk to someone you trust and who will listen EXERCISE! Redirect Energy Relax and Laugh Keep a positive Outlook Seek Support Plan Ahead Get adequate amount of sleep Eat Nutritious food

Anxiety Anxiety: condition of feeling uneasy or worried about what my happen. Positive Effects: Motivate you to work harder, or keep you alert in a risky situation. Negative Effects: Anxiety can get in the way of a person’s performance or hinder life.

https://www.youtube.com/watch?v=f5gsu8gxVJ8