1. STRESS & HEALTH EMPOWERMENT Course Review & Addressing Your Questions

2. WHAT IS STRESS? The individuals’ physical and psychological response to any given situation or circumstance that the individual perceives the need to adapt. Fight/Flight/Faint/Freeze Response –Hans Seyle – General Adaptation Syndrome –Alarm, Resistance, Exhaustion

3. STRESS PSYCHOPHYSIOLOGY

4. STRESS RESPONSE Precursor to the Alarm Phase Once we perceive a stressor – that message is sent to the brain. That message goes through the Reticular Activator System (Gate Keeper) – to determine how or if the brain will react to the stimulus. If the brain deems it necessary to react – Activating the ANS = the stress response.

5. The Alarm Phase When the brain has decided to act – the hypothalamus, pituitary and adrenal glands are activated. Epinephrine, Norepinepherine and Thyroxin (amongst others) are released. Increased – HR, BP, Perspiration, Reaction time, blood flow to major muscles, increased blood clotting ability, release and production of glucose (gluconeogenesis) in to system, muscle contractions (bracing), metabolism, release of fatty acids, anxiety, level of energy.

6. Alarm Phase - Continued However - during the alarm phase body systems and response are decreased as well: Decreased responses / systems include: –Digestive system, peripheral blood flow, sensation of pain, feeling of relaxation. The continued Alarm phase can lead to sever health problems – which we’ll discuss.

7. Resistance Phase Moments after the Autonomic Nervous System activates the Sympathetic Nervous System to initiate the Alarm Phase – the ANS activates the Parasympathetic Nervous System to begin the process of bringing our bodies back to homeostasis. If the body has difficulty or cannot return to homeostasis – disease and illness may follow.

8. EXHAUSTION PHASE When the body is continually stressed = Chronic Stress – the body is not given the opportunity to return to homeostasis for long enough periods of time. Therefore – the continued stimulation from the Alarm Phase causes a host of potential illnesses and diseases from headaches too cancer and heart disease.

9. COMMON ILLNESSES Hypertension – due to Vasopressin, Oxytocin and Aldosterone. Heart Disease – increase in free fatty acids released, hypertension, and levels or Cortisol. Ulcers – Decreased blood blow, and increased acid (HCL, pepsin) production. Cancer – decrease immune system – White Blood Cell production – Cortisol.

10. STRESS INTERVENTIONS Changing the way you perceive life’s events. –Attitude and personality are key factors in managing your stress levels. Taking Control and Accepting the Responsibilities. –Accepting the fact that you have the choice – can be empowering as well as scary.

11. APPLICATION Changing your diet: Getting more sleep: Time management: Communicating your needs and wants: Developing goals: Laughing: Recognizing your personality: Alternative and traditional exercises:

12. APPLICATION A well-balanced diet: moderation, low fat, more fiber, watch stimulants. Trying to sleep 6-8 hours a night. Ideally uninterrupted sleep. Scheduling time for you and yourself. Communication: recognizing we are all different – but we all want to be respected. Goal development: set the goal and make it achievable and attainable. Humor – there is no substitute. Know what makes you tick – your personality.

13. TRADITIONAL & NONTRADITIONAL Exercise Yoga Meditation Deep Abdominal Breathing Progressive Relaxation Techniques Autogenic Relaxation Techniques Massage Acupuncture/ Acupressure