Stressors are events that trigger reactions Stress response is the physiological and emotional response to stressors Nervous and endocrine systems produce physical reactions to stressors

áAutonomic nervous system –parasympathetic (relaxed state) –sympathetic (fight-or-flight reaction) áEndocrine system –releases hormones: cortisol, epinephrine, norepinephrine

Stress and Disease

Long-term stress linked toLong-term stress linked to –increase in cardiovascular disease –impairment of immune system –digestive problems –tension headaches –insomnia and fatigue –injuries –depression and other psychological problems Long-term stress linked toLong-term stress linked to –increase in cardiovascular disease –impairment of immune system –digestive problems –tension headaches –insomnia and fatigue –injuries –depression and other psychological problems

…explains why our bodies change when we are “stressed” …indicates the need for physical activity to relieve stress …explains why our bodies change when we are “stressed” …indicates the need for physical activity to relieve stress

When they needed food for the family, the task was not easy. They had to stalk, hunt, and be wary!

Stress byproducts can cause disease... But it is not socially acceptable to beat the stressor, or to run screaming away from it. Stress, today, is internalized. But the byproducts don’t go away, unless they are “burned.” That is why daily physical workouts can make you “feel better.”

Two categories of stressTwo categories of stress –eustress –distress Two categories of stressTwo categories of stress –eustress –distress

Predictable stagesPredictable stages –alarm –resistance –exhaustion Predictable stagesPredictable stages –alarm –resistance –exhaustion

Major life changesMajor life changes Daily hasslesDaily hassles College stressorsCollege stressors Job-related stressorsJob-related stressors Interpersonal and social interactionsInterpersonal and social interactions

Tools for Managing Stress Regular exercise Good nutrition Social support Time-management Clear communication Relaxation Techniques

Time-Management Strategies Set priorities and realistic goals Budget enough time Create short-term goals Visualize achievement Do least favorite tasks first Consolidate tasks and delegate responsibility Learn to say no Give yourself a break Just do it

4Modify expectations 4Monitor self-talk 4Live in the present 4Be flexible 4Laugh!

Relaxation Techniques Trigger the relaxation response throughTrigger the relaxation response through –progressive relaxation –visualization –deep breathing

10:30 Start 3 mile walkers 11:00Start 1.5 mile run & swimmers 11:30Relaxation lab in Room 200 (come only if you need to relax)