STRESS

What is it?  The body & mind’s response to a demand

Stressors Any situation that puts a demand on the body or mind  Environmental- pollution, poverty, noise  Biological- illness, disability, injury  Thinking- mental challenge  Behavioral- unhealthy behaviors i.e. not getting enough sleep  Life changes- death of loved one, marriage, graduation

How do we respond?

Physical Responses  Heart pounding  Headaches  Sweaty palms  Indigestion  Skin break outs  Shortness of breath  Holding breath  Cold hands  Sleeplessness  Sleep too much  Fatigue  Diarrhea  Tight stomach  Tight muscles  Pain

Emotional Response MMMMoody IIIIrritability DDDDepressed AAAAnxious LLLLack of sense of humor AAAAbrasive HHHHostile NNNNervous EEEEmotional

Mental Responses  Forgetfulness  Loss of concentration  Poor judgment  Disorganized  Fuzzy perception  Confused  Lack of interest  Math errors  Stop thinking  Diminished fantasy life  Negative self talk

GAS (General Adaptation Syndrome) Body’s response to a stressor 1)Alarm Stage- body prepares for quick action as adrenaline is released into the bloodstream, heart rate & blood pressure increases, digestion slows, blood flows to muscles, respiration increases, pupils dilate & hearing sharpens, prepares to meet the demands 2)Resistance Stage- pulse, breathing rate & blood pressure return to normal, pupils contract and muscles relax ( If demands of a stressor are not met successfully, GAS continues) 3)Exhaustion Stage- body becomes fatigued from overwork, becomes vulnerable to disease

Genral Adaptation Syndrome ALARM STAGE  Pupils dilate  Hearing sharpens  Saliva decreases  Heart rate increases  Blood pressure increases  Bronchioles dilate  Digestion slows  Blood flow to muscles increases  Muscles tighten RESISTANCE STAGE  Pupils constrict  Hearing is normal  Saliva increases  Heart rate decreases  Blood pressure decreases  Bronchioles constrict  Intestinal secretions increase to normal  Blood flow to muscles decreases  Muscles relax

Fight or Flight

The fight or flight chemicals no longer serve their original purpose. They can have and will have a negative effect on your body Such as……….

Stress-Related Conditions  Heart disease  Eating disorders  Chronic fatigue  Anxiety attacks  Mood swings  Phsycological distress  Depression  Sleep problemas  Peptic ulcers  Poor immune function  Stress has been linked to flare-ups of eczema, lupus & rheumatois arthritis  Flu  Viruses  Headaches  Migraines  Alcoholism  Smoking-realted respiratory ailments  Irritable bowel syndrome  Chronic pain  Colds & increased right of infection

 Between 40-80% of all visits to doctors may be linked to stress Let’s look a little closer at some of those conditions………

Stress & the Heart

Stress turns on the automatic part of the nervous system  Increases the pumping action & rate of the heart  Causes arteries to constrict thereby posing a risk for blocked blood flow to the heart  Can alter heart rhythms and pose risk of serious arrhythmias (definition)  Blood to become stickier, increasing the likelihood of a blood clot  Releases fat into the bloodstream raising bloow- cholesterol levels  Reduces estrogen levels in women which are important for cardiac health

Increases risk for infection Increases risk for infection  If you are a victim of chronic stress you will have a low white blood cell count and are more vulnerable to colds and other infections  Chronic stress can increase the incident of flare-ups in such diseases as multiple sclerosis  There might be a link to cancer

 Recent evidence confirms the association between stress and hypertension (high blood pressure). People who regularly experience sudden increases in blood pressure caused by mental stress may, over time, develop injuries in their inner blood vessels. In one 20-year study, for example, men who periodically measured highest on the stress scale were twice as likely to have high blood pressure as those with normal stress. The effects of stress on blood pressure in women were less clear.

Gastrointestinal Problems  The brain and intestines are strongly related. They are controlled by many of the same chemicals  Prolonged stress disrupts the digestive system  Irritates the large intestine causing DiarrheaDiarrhea ConstipationConstipation CrampingCramping BloatingBloating Which in turn leads to: IBSIBS Peptic ulcersPeptic ulcers Inflammatory Bowel DiseaseInflammatory Bowel Disease

Eating Disorders Stress can cause  Weight gain- even in people who eat healthy, due to the release of cortisol they gain weight  Weight loss- loss of appetite  Eating disorders- anorexia, bulimia nervosa

Diabetes  Stress has been associated with the development of insulin-resistance  This is a primary factor in diabetes

Stress causes pain  Muscular and joint  Headaches TensionTension MigraineMigraine

Sexual & Reproductive Dysfunction  Premenstrual Syndrome  May make symptoms worse  Fertility- stress hormones can shut down menstruation  Pregnancy- stress has been linked to a 50% higher risk of  miscarraige  Premature births  Lower birth rate

Memory, Concentration & Learning  Too much stress impairs short-term memory (especially memorization)

Other Disorders  Increased risk of periodontal disease  Allergies- research suggests that stress produces many allergy-like symptoms  Skin disorders  Hives  Psoriasis  Acne  Rosacea  Eczema  Unexplained itching  Unexplained hair loss

Who is at risk?

 Take a stand against over scheduling  Be realistic  Get a good nights sleep  Learn to relax  Deep breathing exercises  Muscle relaxation  Meditation  Bio feedbacks  Massage therapy

 Treat your body well  Regular exercise  Eat well  Avoid alcohol or drugs  Watch what you’re thinking  Is your cup half full or half empty?  Watch out for negative self-talk  Solve the little problems  Don’t avoid things & situations, they won’t go away

Build Your Resilience  Think of change as a challenging & normal part of life  See setbacks & problems as temporary and solvable  Believe that you will succeed  Take action to solve problems  Build strong relationships  Have a support system  Ask for help when needed  Participate regularly in activities for relaxation and fun