Stressors, Stress and Health How stress, attitudes and lifestyles can dramatically influence our health and longevity
Autonomic Nervous System activates organs and glands to energize body for handle challenges
Hypothalamus-Pituitary-Adrenal Stress Response System
Sympathetic nervous system activates systems that increase energy levels for flight or fight 1. Heart and breathing rates increase to increase levels of oxygen in bloodstream 2. Adrenal glands release hormones to energize the body: adrenaline and cortisol 3. Liver releases glucose and fat deposits
Chronic, prolonged stress negatively influences our physical and mental Leads to heart attacks and strokes Repress immune system so less able to kill harmful bacteria, viruses and harmful body cells Digestive system is also repressed, leading to digestive disorders & an inflamed bowel.
Stress in Today’s World Most of present-day stresses not in form of serious threat to our life and limb Instead, present-day stress is caused by how we appraise problems in our relationships, our job and our day-to-day challenges WE have the power to decide how serious a stressor and how best to cope with it
Various Sources of Stress: Which is most powerful? Our own learned behavior patterns Our own learned thought patterns The conditional variables of our home-life, work, school and friendships
Stressful Learned Behaviors Procrastination Perpetual disorganization Always running late Type A behavior—compelled to do things very quickly
Stressful Thinking Patterns Constantly worrying about past and future Easily angered by others: a hostile & abrasive personality is very harmful to our heart Feeling pessimistic and/or depressed about your life and your future
Examples of Daily Hassles Driving during rush hour Being judged and critiqued at work or home or in relationships on a daily basis Time pressure: have more to do than time allows Over-scheduled: too much on your plate
Ease stress by change way view or deal with source of stress Emotion-focused coping: Change way perceive situation so not take so seriously Problem-focused coping: Change situation to make less stressful Traffic jam: play favorite music or books on tape & simply relax (emotion-based) Or drive at different time of day or take different route (problem-based)
Activities that reduce Stress and Enhance Health Aerobic exercise is great for the body and mind Not sit for extended periods of time (use air desk!) Practice the relaxation, meditative response twice a day Stretching exercises are preventative measures for injuries to muscles and joints
Healthy behavior patterns reduce stress
Important to feel Appreciated and Accomplishing things of import Nun Study: living to 100 very common among women in Notre Dame order Important to participate in social networks Terrific if able to do volunteer work Keep learning new skills & expanding knowledge
Don’t Sweat the Small Stuff Become a less aggressive driver, talker Turn your Melodrama into a Mellow-Drama Don’t sweat the demanding boss or difficult interactions Keep your “thought attacks” in check Don’t be a backseat driver in cars and in life! Go ahead and vent once but then move on!
Cognitive Therapy: people can learn to think differently Learn to stop worrying, stop getting angry and stop feeling sad thoughts
Our thoughts create our moods: We control our thinking patterns