Stressors, Stress and Health How stress, attitudes and lifestyles can dramatically influence our health and longevity

Sympathetic nervous system activates systems that will enhance energy levels

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 our appraisal and reactions to problems in our relationships, our job and our daily hassles  Often we can decide how serious a stressor is as well as how well we can 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