Stress Management

• Demand made upon the adaptive capacities of the mind and the body

Stressor which is the stimulus

It is anything a person percieves as a threat that causes and adaptation

• Eustress-good stress which motivates
• Distress-bad stress

Distress

It describes the relationship between stress and performance, a specific amout of stress is healthy,useful and beneficial

• Personal view- Stress can be positive or negative
• Reaction-to an event not the event itself which determines the positive or negative outcome
• Capacity-strong capacity is positive

• Time management
• Personal expectation
• Family
• Relationship
• Physical health
• Finances

Frustrating incidents that occur everyday.

It is short time, it appears suddenly, it disappears quickly and it is usually intense

These people are always stressed out and can not get it together. They are over aroused , short tempered,irritable, anxious and tense.

These are problems that dont go away such as debt, long term health problem and relationships

It kills through suicide, heart attack and violence

More than just the absence of disease and more then physical health

• Physical-cell, tissues and body systems
• Intellectual-ability to think
• Emotional-express or control feelings
• Spiritual-principles and value giving meaning to us
• Social- ability to relate and interact with others
• These are all components of the hollistic health

• Genetic variation
• Life experiances

It is to determine what is really important and worthy of our energy

• The ability to control the stressful situation
• How we percieve and cope with the stress is the determining factor

• Genetics
• Coping styles
• Thinking styles
• Environment
• Social skills

Radia and cartoid

• Resting heart rate
• Breathing pattern
• Respiration rate (# of breaths taken in one minute)
• Stressometer

It is a form of test used to see how different situations affect our feelings this test considers perception

This is an assessment that incoorporates physical, intellectual, emotional, spiritual and social aspect for balanced assessment.

Predicts likehood of disease

It is a combination of action from nervous and endocrine system.

Protect human , promote survival and gives energy to run

Invonuntary body functions

• Sympathetic: initiates fight or flight
• Parasympathetic:returts to homeostasis

• Hyperarousal-flood of nervous system activity
• Automatic anytime we percieve threat
• It is about survival
• Fight or flight depends on the stressor being surmountable or not
• If it kept for long time can cause serious problems

• Balance state of the body
• After fight or flight exhaustion and fetigue must occur to return to homeostasis

Hypothalamus which is located in the diencephlon

• Epinephrine and norepi are released from the adrenal medulla
• Cortisal is released from the cortex

• Mental activity
• Heart rate
• BP
• Breathing
• Oxygen intake
• Fatty acid
• Cholestrol

• Acute: strength, focus, speed , high performance
• Chronic: disrupts almost all body processes and linked to illness

It shows that how chronic stress affects the body

• Ulcers
• Arthrisis
• Hypertension
• Arteroioscloresis
• Diabetes

• Alarm: fight or flight
• Resistance: stress response stays activated
• Exhaustion: organs fail and body starts to break

Starts with a single thought ( what is going on in mind determines what is happening to the body)

It encompasses emotional and mental health which determines physical health.

• Mental health
• Obesity
• Smoking
• Physical activity
• Substance abuse

Produces physiological changes in the body that lead to disease-relase of hormone during alarm stage

• Causes behavior that lead to disease
• Alcohol use
• Tobacco use
• Caffeine consumption

• Muscle tension
• Headaches results from muscles that tighten longer then intended
• Fatigue
• Upset stomach
• Insomnia
• Bruxism-teeth grinding
• Colds and sore throat

• CHD ( leading cause of death)
• Ineffective immune system
• Aging
• Obesity
• Ulcer
• Insulin resistance

• Loneliness
• Poverty
• Bereavement
• Depression
• Frustration

• Demand for oxygen increases
• Vascular resistance decreases
• Blood clots more easily
• Incrase in cortisol level cause inflamation and possibly heart attack

Changing the way of thinking

• Cognitive or mental interpertation of the events
• It is the most critical aspect of preventing distress

How we perceive

• Perception of an event
• ** THE event itself does not cause distress

• It is caused by imagination
• May not be based in reality( it has not happend)
• We do it ourselves

• Point-time when your thought innitiate
• Positive-thought to respond to an event
• Perception-will stop stress
• Prevented-unhealthy stress

Meantal process of thinking and reasoning

• Rationality
• Good judgment
• Learning new skills
• Interperting the world
• Allowing individuals react differently to the same situation

• Sum of 3 personality traits that assess ability to perceive events positively
• Commitment-potential stressor seen as interesting or meaningful
• Control-self efficacy
• Challange- is seen as oppurtunity to grow

Ways we ascribe our chances of success which can be internal or external

People view themselves as responsible for outcomes of actions

People view what happens to them as unrelated to their own behavior

Interpertation of stressor ( deciding factor)

Changing the meaning of an interpertation

Perception become distorted and magnified out of perportion

• when things are blown out of perportion
• All or nothing thinking-good or bad nothing in between
• Personalizing(needless guilt)-assume responsibility for things that are out of your control
• Discounting the positive-not accepting compliments
• Assuming the worst- awfulizing

• These are common to our culture
• Inaccurate
• Irrational
• Cause unwanted stress
• Can lead to health problems

• Accept shades of gray
• Don't take things personally
• Accentuate the positive
• Accept compliments
• Assume the best
• See the best in others
• Refuse to worry
• Believe in your ability in controlling emotions

It is to increase self esteem and increase hope for the future

• Positive self talk
• Thought stopping
• Power language which helps boost feelings of control
• Go with the flow

• We are conditioned to respond in certain ways to events in our environment
• This becomes automatic
• Most people are conditioned
• Can be good
• Can be limiting
• ** if someone yells bad things at us we get angry
• When some car cuts us off in the road
• Falling sleep in a boring class

• Effective responding: (GODA)gratitude,allowance,discovery,observation
• (RABJ)Ineffective:Resistance,judgement,blaming, attatchment

Anger and fear

Flight/fight

Guilt and worry

Preoccupation with undesireable thoughts and behaviors from the past(self anger and self talk)

Manifestation of fear , it does not cause physiological or psychological changes but leads to anxiety

focus of the events of the future and things that have not happend yet, this is the thinking part of the anxiety

Physiological and psychological response to worry

• Most things we worry about are out of our control
• Worry is not caring
• Worry is not planning
• Most worries never happen
• Worry is a habit

Fear

Escalated state of worry

• Change
• Pain
• Specific things
• Unknown
• Death

• It can motivate a positive action
• Nothing is inherently fearful
• Fear is a conditioned response

• It is a place, situation , relationship or experiance that is non threatening and it is safe and controlable.
• Here there is no growth progress or development

Naturally avoided and it is uncomfortable which is why usually there is no gravitation towards it , however it allows growth and progress . This usually involves overcoming some type of fear.

• We have to admit that we are afraid
• Confront our fear
• Do it three times
• Call it something else as you confront it.

Is the lack of trust in our ability to handel something

A temporary emotion experienced by everyone at diferent degrees

• Jealousy
• Rage
• Annoyance
• Irritation
• Blaming
• Frustration
• Guilt

We did not get our way

attitude motivated by hatefullness , it is an anger that is projected outward at something or someone and it is very good predictior of a heart attack.

• A belief upon which one acts by preference
• Guids our actions
• Gives meaning and direction to life
• Things we think are important
• Are dynamic

• Instrumental (personal characteristics and traits-hard working,effective and open minded)
• Terminal values(outcomes, self esteem and independence)

• Knowing values
• learn to live by them
• ** allows for inner peace and decreased stress

• Everyone has a specific place and purpose
• The key is to find your place and space
• Result will be satisfaction
• If you try to occupoy some other persons place you will be unhappy so >get in your lane and stay in it.

Stress caused by holding contradictory feelings, this occurs when our behavior is not consistent with our values

This occurs when we try to fololw someone else's perfect way of life. this emphisises on the importance of knowing who you are and what you nelieve in

• Culture
• Parents
• Families
• Teachers
• Friends
• Media
• Environment

It is a pattern of learned behavior based on values, beliefs and perceptions of the world.

• Coose freely
• Choose among alternative
• Carefully consider each alternative
• Prize and cherish your decided value
• Publically affirm
• Act upon your value
• Repeat your value action( pattern)

It is a process that describes a belief in an devotion to a higher power beyond physical realm and it is concerned with value we hold most dear.

• Heart of stress management
• Purpose to life
• Meaning to life
• Broader prespective
• Can buffer stress
• Prevent defeat from crisis

• All humans have spiritual aspect
• Tired of seeking pleasure through material gain
• Can't buy enough to bring peace
• Sex, drugs has not filled the void

• Seek hormony with the universe
• Tries to answer infinite
• It goes beyond religious affiliation
• Goes outside person's power
• Especially focused when faced with emotional stress

• Spirituality is a process and essence of life principle, it is a belief that relates a person to the world, it is a way of giving meaning to existance and it is a sense of connection with igher power.
• Religion is an adherence to a set of beliefs outlined by an organized entity, embraces specific religious beliefs and incorporates them into their world view, one way that people operate in spiritual dimension

• Sense of meaning and purpose
• Faith in god or higher power
• Connection to others
• Commassion for others
• Participation in spiritual behavior

• God(christian)
• Prana(hindu)
• Chi(chinese)
• The great spirit(native americans)
• Tao(taoist)

Occurance of events in sequance which is an omnipresent factor in out lives, how we spend our time determines our level of satisfaction

It is a manner in which we control the sequance of events in our lives

It says that 80% of the value from any activity can result from 20% effort.

• What are highest priorities
• Which one do I value most
• What can I do about my highest priorities
• When will I do these things

• ABC-123 planing
• Quadrant planing( most popular)
• Life balance

Balance of planning and going with the flow

• Does it matter in 10 years
• What do I need more of in my life
• What do I need less
• How can I make things simpler

• Perfectionis- can't compelete a task
• Dreamer-Big goals but fail to transfer
• Worrier-assume worst case
• Crisis maker-wait until the pressure mounts
• Over-doers- make the job harder than it looks

• Work hardest during best times of the day
• Choose to refuse
• Do the msot unpleasent task first
• Reward your self

Describes quality that through good fortune and sagiity allowes a person to discover something good.

• Stress is inevitable and it is going to happen
• Stress response is automatic
• The key is to avoid unnecessary distress and turn of the response as early as you can

• Cognitive: guided imagery, meditation, autogenics
• Physical : massage , yoga and progressive relaxation

• Oxford-Free from tension and anxiety
• Benson-Free from anxiety and skeletal tension
• Olpin-Process of effectively moving the mind/body from stress to relaxation

Commitment and action

It is to activate the parasympathetic nervous system

• Watching TV
• Reading a book
• Daydreaming
• Sleeping

• Warmth
• tingling
• Coolness
• Floating
• Swirling
• Spining
• Heaviness
• Numbness
• Lighthead

• Reduce heart rate
• Reduce blood pressure
• Reduce neef for oxygen
• Slow breathing
• Increased blood flow to the muscles
• Reduced muscle tenstion
• Fewer illnesses
• Fewer emotional responses
• More energy
• More efficient
• Better concentration
• Better able to handel prblems

• It combines yoga, mindfullness and deep breathing
• It cause an immidiate increase in energy, increased ability to focus and feelings of rejuvination

Supply body with oxygen and it is the interaction between the voluntary and involuntary nervous system

• Diaphragmic(abdominal) it is the deeper breathing that activates the PNS
• Thorasic breathing(chest breathing) shallow breathing that occurs during stress, it increases respiration rate

• allows the mind and the body to slow
• Energizes the body
• develops harmony
• sends message eto NS that there is no therat
• Vital healing tech
• ** treatment for respiratory disease

• Simple: immidiate abdomin
• Reduced respiration: reduce breathing
• Restful: focused breathing , for event or interview or test
• Alternating nostril: left/calmness, right/energy
• Full breathing
• Visual
• Command
• Ujjayi: associated with yoga
• Breathing while stretching: targets the whole body

• Self directed relaxation using suggestions to create feelings of warmth and heaviness
• It requires passive alertness and less mental will

Autogenics is self directed , whereas hypnosis uses a suggestion that the mind believes is true or accurate

• Change how people think
• Help them change behavior

• Reduction in heart rate
• Blood pressure
• Tensiton
• Migrane headaches
• Insomnia
• Post trumatic stress disorder

A course of exercise and posture intended to promote control of the body and mind and attain physical and spiritual well being. it means to join and yoke together

• Yama- restraint,violance, lie,steal
• Niama-observance,purity,contentment,tolorance
• Asana-exercise
• Pranayama-breathing
• Pratyahara-prepration
• Dharana-concentration
• Dyhana-meditation
• Samadhi-absorption

the asana,pranayama,pratyahara

• Increase in physical and mental health
• Treatment for fetigue and loss of sleep
• Increase the health of unconscious mind
• Decrease disturbing thoughts
• Help adress negative memories
• Help deal with stress

• addiction
• AIDs
• arthritis
• Chronic fatigue
• PMS
• Depression
• Diabetes
• Hypertension
• Pain management
• Weight management

• Iyengar-starter
• Ashtanga-power/athletes
• Kundalini-purify
• Bikram-Hot room
• Kiripalue-spontanious/meditation oriented
• Sivandanda-series

• Highly social
• Stronger romantics
• Extroverted
• More agreeable

It is a feeling of belonging,being accepted,feeling loved and being needed

• Instrumental- money , use of a car, place to stay
• Emotional-building esteem,love,trust,concern
• Informational support- advice,suggesetion,direction
• Appraisal-affirmation,feedback

• Power
• Children
• Money
• Division of responsibilities
• SEx

• word of affirmation
• quality time
• reciving gifts
• act of service
• physical touch

• Autobiographical
• Empathetic

• Avoidance
• Accomidating
• Competing
• Compromising
• Colaborate