Mental Health Notes STRESS

Body’s reaction to any demand place on it –Distress: “bad stress”-harmful effects –Eustress: “good stress” –improves performance

Stages of Stress Alarm: prepare for fight or flight Resistance: continue to fight but beginning to tire Exhaustion: tired and drained; breakdown of system

Stressors Things that cause you stress: –Tests –School –Relationships –Busy schedule

Susceptibility To Stress Personality Type Poor social support system Unhealthy lifestyle attitude

Effects of Stress On the Body Increase heartrate Increase blood pressure Sweating Stuttering Butterflies in stomach Shaking Loss of speech

Acute Stress Causes the Stress Response or as it’s commonly referred to, “Fight or Flight” Several physical changes take place that allow the body to react more quickly and efficiently. Compared to our ancestors, we don’t face life- threatening situations very often. To understand the stress response, let’s step back in time and imagine being chased by a saber-toothed tiger!

The reaction to the tiger! 1. The brain releases steroid hormones to rev up the heart, lungs and circulation. 2. White blood cells and other infection fighters are sent to areas where injury and infection are most likely to occur (like skin and lymph nodes) 3. Neurotransmitters are released that shut down parts of the brain dealing with short-term memory, concentration, and rational thought. Brain can now respond more quickly to decisions at hand (fight or run!) 4. Neurotransmitters store emotional experiences into long-term memory to remember for the future.

Still reacting to the tiger! 5. As tiger approaches, breathing rate increases. This allows more oxygen in so body can perform at greater- than-normal levels. 6. Blood flow dramatically increases up to 300%. 7. Spleen discharges red and white blood cells, so blood can deliver more oxygen. 8. Fluids are diverted from nonessential areas (mouth, throat) 9. Blood flow is directed to vital organs and muscles. 10. Nonessential systems are temporarily shut down.

The Aftermath These changes can be lifesavers in the short run but if we are constantly faced with acute stress, these changes can overwork the body and cause many problems. In emergency situations or times when we need a burst of energy, the stress response is beneficial but we must also recognize when to turn it off! That’s where stress management comes in…

Stress Management Exercise Eat healthy Organize Time Management

Cut Cortisol (Stress hormone) Meditation- 20% Listening to soothing music- 60% Nap/sleep- 50% Sip black tea- 45% Laughing/time with funny person- 40% Massage- 30% Do something spiritual- 25% Chew a piece of gum- 15% Low intensity exercise- 40%

Relaxation techniques Tips: 1. Schedule a set time to practice each day 2. When exercising, adopt mindfulness 3. Avoid practicing when you’re sleepy 4. Expect ups and downs *Deep Breathing Meditation *Mindful Rhythmic Movement *Progressive Muscular Relaxation *Body Scan Meditation *Mindful Meditation *Visualization Meditation *Yoga and Tai Chi *Massage Therapy

Health Benefits of Laughter Decreases blood pressure Increases vascular blood flow & oxygenation of blood Works out diaphragm, abs, facial, leg and back muscles Reduces stress hormones Improves immune response Defends against respiratory infections Increases memory and learning Improves alertness, creativity and memory Triggers the release of endorphins