1. What is Stress? Assumptions: 1. Stress is ubiquitous
2. Stress can be both positive and negative
3. Stress is a result of both inside the body and outside the body factors
4. Everybody has the capacity to alter their stress reactions
5. The best way to understand the stress cycle is from an holistic approach (mind, body, environment)
6. Today’s world has more stressful stimuli than ever before.

3. Non-Physical threats can create moderate fight or flight responses
Threats in form of:
Emotional
Intellectual
Social/Value system
__________________
Stimulated by:
Actual events
Thoughts
Imagination

4. Stress Response Sequence
Perception of Outside the Skin Events OUTS
Sensory Perception of Inside the Skin (INS) events.
(i.e. Biofeedback)
Direct Perception of INS
Emotional and Mental Responses to OUTS
Emotional and Mental Responses to INS
Physiological Response
Limbic Responses
Hypothalamic and Pituitary Response

6. Physiological Changes During Fight or Flight Response
Breathing Rate
Heart Rate
Blood Pressure
Muscle Tension
Stress Hormones
Epinephrine
Norepinephrine
Cortisol

7. Physiological Stress Symptoms
Increased fatty acid
Increased blood coagulation
Increased muscular strength
Decreased gastric movement
Increased perspiration
Increased heart rate
Increased ventilation
Vasodilatation of arteries to periphery
Increased serum glucose levels

8. Mind/Body Paradigm
“Every change in the physiological state is accompanied by an appropriate change in the mental emotional state, conscious or unconscious, and conversely, every change in the mental-emotional state, conscious or unconscious, is accompanied by an appropriate change in the physiological state”
This principle , when coupled with volition..makes possible psychosomatic self-regulation.

9. The Stre

10. Autonomic Nervous System
Sympathetic Nervous System
Arousal/Fight or Flight Response
Parasympathetic Nervous System
Relaxation

11. Where Stressors Come From
The Nature of Stress
Where Stressors Come From
Either from outside ourselves:
Physical Environment: noise, heat, technology
Social: aggressiveness, disagreements, bossiness
Organizational: work tasks and deadlines
Major life events: marriage, new baby, major illness, promotion

12. The Nature of Stress Or from inside ourselves: Desire to perform well
Wanting to feel “in control” of situations
Attitude and Outlook on situations
Personal choices: alcohol/drugs, diet, working overtime, taking time to relax

13. Activity: Self-Assessment of Your Stressors and Stress Warning Signs
Tip:
Stressors could be major life events, daily hassles, things from the physical environment, relationships with others, thoughts, feelings, or physical maladies that have a negative impact on your physical, emotional, mental, and spiritual well-being.

14. Mind/Body Paradigm
“Every change in the physiological state is accompanied by an appropriate change in the mental emotional state, conscious or unconscious, and conversely, every change in the mental-emotional state, conscious or unconscious, is accompanied by an appropriate change in the physiological state”
This principle , when coupled with volition..makes possible psychosomatic self-regulation.

20. Maximum Performance Good Low Performance Illness Poor performance
High
Low (under-aroused, i.e. bored)
Moderate (optimally aroused)
High (over-aroused i.e. overwhelmed)
Stress (Emotional Arousal)

21. Self-Regulation: Physiological Controls
Learning to push your own buttons
Awareness
Biofeedback as a training tool
Training as learning (and unlearning)
Practice develops self-efficacy

22. KEYS TO EFFECTIVE STRESS MANAGEMENT
1. Know your stressors
2. Awareness of specific stress impact
3. Understanding individual response patterns
4. Learning methods to moderate patterns
5. Invoke personal change process
6. Do it: How to follow through and maintain