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Concepts of Fitness & Wellness 8e

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Presentation on theme: "Concepts of Fitness & Wellness 8e"— Presentation transcript:

1 Concepts of Fitness & Wellness 8e
McGraw Hill - Concept 17 Stress Management, Relaxation, and Time Management Although stress cannot be avoided, proper stress-management techniques can help reduce the impact of stress in your life. © 2013 McGraw-Hill Companies. All Rights Reserved. McGraw-Hill Concept 16 2

2 Presentation Overview
Concepts of Fitness & Wellness 8e McGraw Hill - Presentation Overview Physical Activity Stress, Sleep, & Recreation Time Management Coping Strategies Social Support Discussion Activity 17-2 Concept 17

3 Benefits of Physical Activity
Concepts of Fitness & Wellness 8e McGraw Hill - Benefits of Physical Activity 17-3 Concept 17

4 Concepts of Fitness & Wellness 8e
Click for Lab 17a info McGraw Hill - Physical Activity Helps you to adapt to stressful situations Aids in tension relief Provides a break from reality (“Time Out” hypothesis) Improves mood and self-esteem Reduces anxiety and depression Can aid in changing behaviors related to health 17-4 Concept 17 17

5 Mechanisms for Effects of Exercise on Stress Reduction
Concepts of Fitness & Wellness 8e McGraw Hill - Mechanisms for Effects of Exercise on Stress Reduction Distraction Endorphin Neurotransmitter Thermogenic Self-esteem Photo: Creative Commons Flickr 17-5 Concept 17

6 Benefits of Physical Activity for Mental Health
Concepts of Fitness & Wellness 8e McGraw Hill - Benefits of Physical Activity for Mental Health Physical activity can reduce anxiety. Physical activity can reduce depression. Physical activity can aid in health behavior change. Physical activity buffers the negative impact of stress on cellular aging. 17-6 Concept 17

7 Stress, Sleep, and Recreation
Concepts of Fitness & Wellness 8e McGraw Hill - Stress, Sleep, and Recreation 17-7 Concept 17

8 Definitions of Leisure & Recreation
Concepts of Fitness & Wellness 8e McGraw Hill - Definitions of Leisure & Recreation What is Leisure? Time that is free from demands Not a means to an end, but an end in itself! What is Recreation? A more structured form of leisure that allows people to "re-create" themselves 17-8 Concept 17 3

9 Concepts of Fitness & Wellness 8e
McGraw Hill - What is Play? Critical to development Sense of play in adult recreation contributes to wellness Play is distinct from recreation Typically intrinsically motivated Has an imaginative component Several positive outcomes for both children and adults 17-9 Photo: Creative Commons Flickr Concept 17 3

10 Contributions of Recreation to Wellness
Concepts of Fitness & Wellness 8e McGraw Hill - Contributions of Recreation to Wellness Social - Interactions with friends Emotional - Reduces stress Physical - Improves fitness Intellectual - Expands world view Spiritual - Connection with self 17-10 Concept 17 5

11 Popular Leisure Activities
Concepts of Fitness & Wellness 8e McGraw Hill - Popular Leisure Activities Reading Watching TV Visiting friends Listening to music Walking Watching movies Dining Shopping Playing games Photo: Creative Commons Flickr 17-11 Concept 17 6

12 Reasons for Choices of Recreational Activities
Concepts of Fitness & Wellness 8e McGraw Hill - Reasons for Choices of Recreational Activities Socio-economic status Vocation Sex Age Ethnicity Residence Disabilities 17-12 Concept 17 7

13 Hints to Maximize Your Leisure Experiences
Concepts of Fitness & Wellness 8e McGraw Hill - Hints to Maximize Your Leisure Experiences Keep play and work separate Don't turn play into work Expand your leisure interests Expand your circle of friends Don't feel guilty about leisure 17-13 Concept 17 13

14 Skills for Leisure Development
Concepts of Fitness & Wellness 8e McGraw Hill - Skills for Leisure Development Leisure resourcefulness Identify interests and preoccupations at different parts of your life cycle Translate interests into involvement Time management Maximizing your available time Focusing your time on your priorities 17-14 Concept 17 9

15 Concepts of Fitness & Wellness 8e
McGraw Hill - Time Management 17-15 Concept 17

16 Concepts of Fitness & Wellness 8e
McGraw Hill - Return to presentation Time Management Steps Step 1 Establish priorities Step 2 Monitor current time use Step 3 Analyze time use Step 4 Make a schedule 17-16 Photo: Creative Commons Flickr Concept 17 12

17 Strategies for Effective Stress Management
Concepts of Fitness & Wellness 8e McGraw Hill - Strategies for Effective Stress Management 17-17 Concept 17

18 Contemporary Views of the Nature of Stress
Concepts of Fitness & Wellness 8e McGraw Hill - Contemporary Views of the Nature of Stress The Process of Stress Appraisal Coping Stressor Stress Outcome 17-18 Concept 16

19 Appraisal of Stressors
Concepts of Fitness & Wellness 8e McGraw Hill - Appraisal of Stressors High Stress See stressor as a threat Stressor Stress Appraisal See stressor as a challenge Low Stress 17-19 Concept 16

20 Concepts of Fitness & Wellness 8e
Coping with Stress McGraw Hill - The choice of coping strategy depends on the nature of the stressor. Use Problem-focused Coping Strategies Stressor within your control Outcome Stress Stressor out of your control Use Emotion-focused Coping Strategies 17-20 Concept 17

21 Active Coping Strategies
Concepts of Fitness & Wellness 8e McGraw Hill - Active Coping Strategies Appraisal-focused Emotion-focused Problem-focused 17-21 Concept 17

22 Types of Coping Strategies
Concepts of Fitness & Wellness 8e McGraw Hill - Types of Coping Strategies Appraisal-Focused (Cognitive Re-Appraisal) Change the way you are thinking Seeking knowledge or practicing skills 17-22 Concept 17

23 Types of Coping Strategies
Concepts of Fitness & Wellness 8e Click for Lab 17b info McGraw Hill - Types of Coping Strategies Emotion-Focused (most effective for uncontrollable stressors) Relaxation Techniques (see future slides) Physical Activity Appropriate Emotional Expression Seeking Social Support Prayer Mindfulness Meditation 17-23 Concept 17

24 Emotion-Focused Coping Strategies
Concepts of Fitness & Wellness 8e Emotion-Focused Coping Strategies McGraw Hill - Click for Lab 17c info Relaxation Techniques “three Rs” Reduce mental activity Recognize tension Reduce respiration 17-24 Concept 17

25 Deep Breathing & Mental Imagery
Concepts of Fitness & Wellness 8e Deep Breathing & Mental Imagery McGraw Hill - Quick "Time Out" Inhale through nose 4 secs Exhale through mouth 8 secs Repeat Imagine a pleasant image/scene with all your senses 17-25 Photo: Creative Commons Google Image Concept 17 12

26 Jacobson's Progressive Relaxation Method
Concepts of Fitness & Wellness 8e McGraw Hill - Jacobson's Progressive Relaxation Method Involves alternate contraction and relaxation of muscles Teaches person to identify stress-related tension in the body 17-26 Concept 17 13

27 Concepts of Fitness & Wellness 8e
McGraw Hill - Biofeedback Utilizes machines that monitor physiological responses Useful for decreasing tension headaches, asthma attacks, hypertension, and phobias 17-27 Concept 17 15

28 Stretching & Rhythmical Exercises
Concepts of Fitness & Wellness 8e McGraw Hill - Stretching & Rhythmical Exercises Yoga Tai Chi “Office exercises” Brisk walk to music 17-28 Photo: Creative Commons Flickr Concept 17

29 Concepts of Fitness & Wellness 8e
McGraw Hill - Internal comfort Provides confidence to function more effectively Not restricted to prayer 17-29 Photo: Creative Commons Flickr Concept 17 16

30 Mindfulness Meditation
Concepts of Fitness & Wellness 8e Mindfulness Meditation McGraw Hill - Experience fully your emotions “in the moment” in a nonjudgmental way 17-30 Photo: Creative Commons Flickr Concept 17

31 Expressing Emotion Appropriately
Concepts of Fitness & Wellness 8e McGraw Hill - Expressing Emotion Appropriately Turn to others to “vent” or “get it off our chest” Expressive writing Especially when social support is not readily available Sharing emotional writing has additional benefits 17-31 Photo: Creative Commons Flickr Concept 17

32 Types of Coping Strategies cont’d
Concepts of Fitness & Wellness 8e McGraw Hill - Types of Coping Strategies cont’d Problem-Focused (most effective for controllable stressors) Problem-Solving Brainstorming Narrow focus (4-5 options) Plan strategy implementation Assertiveness (not aggressiveness) Consider role-playing Seeking Active Social Support (next slide) Family, friends, clergy, teacher, coach 17-32 Concept 17

33 Concepts of Fitness & Wellness 8e
McGraw Hill - Other Strategies Avoidant Coping Strategies (not effective) Ignoring Escaping Professional Help 17-33 Concept 17

34 Concepts of Fitness & Wellness 8e
McGraw Hill - Social Support 17-34 Concept 17

35 Concepts of Fitness & Wellness 8e
McGraw Hill - Social Support Click for Lab 17d info Important for effective stress management May be particularly important for women Tend or befriend model Variety of sources Friends, family, teacher, coach, counselor Obtaining social support requires close relationships Quality, not quantity, that counts 17-35 Concept 17

36 Types of Social Support
Concepts of Fitness & Wellness 8e McGraw Hill - Return to presentation Types of Social Support Informational (technical) Tips, strategies, advice Material Direct assistance, e.g., loan Emotional Encouragement, sympathy 17-36 Photo: Creative Commons Flickr Concept 17

37 Concepts of Fitness & Wellness 8e
McGraw Hill - Summary Stress is a natural part of life With appropriate stress management techniques you can learn to manage it more effectively Self-assess your stress levels Adopt coping strategies Manage time effectively Evaluate strategy effectiveness 17-37 Photo: Creative Commons Google Image Concept 17 18

38 Supplemental Information
Concepts of Fitness & Wellness 8e Concepts of Fitness & Wellness 8e McGraw Hill - McGraw Hill - Supplemental Information Lab Information Additional Information Discussion Activity 17-38 Concept 17 Concept 17 38

39 Lab 17a Information Time Management
Concepts of Fitness & Wellness 8e McGraw Hill - Lab 17a Information Time Management Return to presentation Rank your top priorities in terms of where you would like to spend your time Keep a time log and indicate your actual use of time Summarize how you might be able to use your time more effectively 17-39 Concept 17

40 Lab 17b Information Evaluating Coping Strategies
Concepts of Fitness & Wellness 8e McGraw Hill - Lab 17b Information Evaluating Coping Strategies Return to presentation Reflect back on 5 different stressful events and describe the changeability, severity, and duration of the stressor Complete the survey about your personal use of coping strategies for each of these incidents Do you believe that you adopt appropriate coping strategies? 17-40 Concept 17

41 Lab 17c Information Relaxation Exercises
Concepts of Fitness & Wellness 8e McGraw Hill - Lab 17c Information Relaxation Exercises Return to presentation Choose two relaxation exercises to perform on different days Describe your experience and discuss if you will continue with these 17-41 Concept 17

42 Lab 17d Information Evaluating Levels of Social Support
Concepts of Fitness & Wellness 8e McGraw Hill - Lab 17d Information Evaluating Levels of Social Support Return to presentation Complete the social support survey Use the rating scales to assess the following: Access to social support Degree of social support Skill in getting social support Describe whether you rely on social support and whether you could use it more to combat stress 17-42 Concept 17

43 Concepts of Fitness & Wellness 8e
Return to presentation McGraw Hill - Discussion Activity What role do your friends and/or family play in managing your stress? 17-43 Photo: Creative Commons Flickr Concept 17

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