Stress Management

• Dr. Hans Seyle

  • The nonspecific response of the body to any demand made upon it 

  • Involves mental, physical and/or emotional response to unanticipated stimuli

  • 43% of Canadias feel they are REALLY stressed few times per week (urban)

  • Healthy people over 65 are the LEAST stressed 

  • Women suffer from depression, anxiety problems, PTSD, autoimmune disorders 

  • 75% of Canadians feel really stressed at least once a month 

Consequences of High Stress

1. Increases cortisol levels (hormone)

2. Interfere with memory and learning

3. Lower immune function 

4. Increased weight gain 

5. High BP, high cholesterol, heart disease and/or stroke

Symptoms of Poor Time Management 

• Rushing

• Inability to make decisions

• Fatigue

• Constantly missed deadlines

• No time for rest or personal relationships

• Overwhelmed with demands and details 

Time Management Skills

• Delegate

• Say “no”

• Protect against boredom

• Plan ahead for disruptions

• Get it done

• Eliminate distractions

• Set aside overtimes

• Plan time for you

• Reward yourself

Appraising Events

• Amount of stress associated with an event rather than the stress inherent in the event

  • Event isn't “stressful” rather it is your appraisal of the events yourself and resources that determine stress 

  • Realistic vs. unrealistic perceptions make a BIG difference

Perceptions of Stress

• How we handle stress depends a lot on our thoughts about situation

• When something happens -> we evaluate it 

  • How threatening is it?

  • How we need to deal with the situation

  • What skills can we use?

• If demands of situation outweigh skills = stress response

• Coping skills outweigh demands of situation = stressful

Types of Stress

1. Eustress - positive stress

a.                          Moderate levels, stress can motivate, improve, performance and efficiency

2. Distress - harmful, unpleasant stress

a.                          If not controlled, can result in physical and emotional disruption, illness or even death 

Levels of Stress

• Acute stress

  • Associated with a single event like a car accident

• Episodic stress

  • Associated with single event but not a surprise like taking a test

• Chronic stress

  • Occurs regularly like taking care of kids, commuting, job 

Psychoneuroimmunology

• Study of mind, body, and immune system relatedness and respond to stress 

  • Anger is well known to contribute to visceral obesity and CVD

Stress in Body 

• Brain sends signals down 2 pathways: pituitary gland and hypothalamus (Autonomic Nervous System)

• Controls hormones, which cause issues

General Adaptation Syndrome

• Alarm phase

  • Nothing has happened yet “omg”

  • You know that something is starting 

• Resistance phase

  • Make decisions 

  • Fight back or run away

• Exhaustion/recovery phase

Behaviour Patterns, Stress & Health 

• Individuals bring on stress because of behaviour patterns

• Type A

  • Hard driving, over ambitious, hostile, overly competitive

  • Coronary artery disease

  • Often learned behaviours

• Type B

  • Calm, casual, relaxed and easy going

• Type C

  • Just as stressed as A, not higher risk for disease, mix, commitment, confidence, control their behaviour, enjoy their work, take care of health, less HOSTILE

Anger

• Increased HR, BP

• Risk of heart attack, stroke, eczema, digestive issues, depression, insomnia, headache

• Type A express anger and hostility 

• Managing 

  • Commit to change

  • Remind yourself that it leads to illness

  • Manage anger immediately 

  • Never attack physically or verbally

  • Keep a journal

  • Seek professional help 

Yerkes-Dodson Law

• Some stress is optimal for performance

• Middle range

Effective Coping Strategies

1. Physical aspects

a.                          Nutrition

b.                          Exercise

c.                          Sleep

i.Circadian rhythms 

2. Social aspects

a.                          Fun and play

b.                          Laughter is effective

c.                          Human contact

d.                          Pets 

3. Environmental aspects

a.                          Reduce noise levels

b.                          amount/type of light

c.                          meaningful/challenging experiences

d.                          Aestheic 

4. Psychological aspects 

a.                          Meditation and hypnosis

b.                          Cognitive self-talk

c.                          Progressive muscle relaxation

d.                          Guided imagery & visualization techniques