and
2011 // Barbara Morrell, PhD, BCIAC, Updated May 2012, design by Loren Brown


Stress Management is like learning to drive.
Our Stress Response , the Fight/Flight/Freeze Response, is like an inborn gas pedal that revs up our mind & body in reaction to stress as well as danger.
Our Relaxation Response is like a brake we can apply to calm down when we are speeding out of control from stress.

Our inner gas pedal is automatic.
 We go from 0 to 60 in an instant in response to any stressor
 Our mind does not differentiate danger from stress
Our inner brake is not automatic.
 It takes awareness and practice to
• Catch ourselves “speeding”
• Develop skills to relax “at will”
• Maintain appropriate cruising speed
• Make braking more automatic

Resting or Working Mind and Body Stress Response : Faster, Stronger for Survival
Muscles: Contract as Needed, then Relax
Mind: Focused, Clear Thinking & Memory
Hormones: Regulating Normally
Heart Rate/Blood Pressure: Normal, good circulation
Breathing: Smooth, Deep, Slow
Stomach: Digesting normally
Sweat Glands: As needed to cool off
Immune System : Protecting the body
Emotions: Manageable
Muscles: Tense Up, Poised for Action
Mind: Instinctive; Higher thinking shuts down
Stress Hormones Released: Adrenalin, Cortisol
Heart Rate: Speeds Up to pump more blood to muscles
Breathing: Shallow and Quick
Stomach: Digestion shuts down;“butterflies”
Sweat Glands: More active
Immune System: Shuts down to conserve energy
Emotions: Fear, Anger, Panic Nervousness


=
PRIMITIVE STRESS RESPONSE HIGHLY DEVELOPED BRAIN STRESS

The fight or flight response becomes over-active and maladaptive in the fast-paced modern world of constant psychological stressors
 The stress response impairs our concentration, working memory, rational thinking and ability to function.
 Only humans carry our stress around with us:
 Much of our stress comes from our worries, fears, expectations, regrets, selfcriticisms, and negative perceptions
 Our stress level is determined more by our perception of the stressor than the stressor itself
 What is supposed to be a burst of energy for survival results in chronic stress with many consequences for health and wellness

.
After they outrun the lion. . .
. . .they go back to grazing, playing, etc.
We need to stop running when we are not being chased!
* See Why Zebras don’t get Ulcers, Robert M. Sapolsky, 2004

high
Peak Performance
H low medium
LEVEL OF STRESS
Yerkes-Dodson Principle
Robert M. Yerkes, M.D. and John D. Dodson, M.D, 1908
L high
Normal Fight/Flight/Freeze
Responses to Psychological
Stress Overload

Decrease in Performance

Poor Concentration & Memory

Anxiety, Nervousness

Feeling Overwhelmed (Freeze)

Avoidance of Tasks (Flight)

Giving Up (all or nothing)

Emotions: Bottled up, Erupt,
Roller-Coaster (Fight or Flight)

Depression, Hopelessness

 Notice the signs of stress
Mental/Emotional Signs of Stress
• Poor concentration/focus
• Feeling Anxious
• Feeling Upset, Irritable, Angry, etc
• Feeling overwhelmed, helpless
• Wanting to avoid or run from tasks
• Mind racing
Physical Signs of Stress
• Muscle Tension
• Pounding Heart
• Chest or Stomach discomfort
• Cold and/or Sweaty hands
• Trembling or Shaking

Whenever we notice signs of stress, especially stress overload, that is the time to put on the brake

• Relaxation Skills
• Changing stress inducing
thoughts to stress reducing thoughts
• Physical Exercise
• Etc.

They are called skills because they take
like any other skill.

It takes only
10 minutes a day to learn the skills
Choose a time that fits into your routine:
At bedtime
Break from studying
Etc.
 

Bring the car to a complete stop for a needed break from stress 10 or more minutes once a day …

Conditions our minds and bodies to more easily let go of tension and stress

Teaches skills to use as brief techniques throughout the day


Protects the Immune system
Helps prevent or improve stress related health problems

Tapping the brake throughout the day as needed to calm ourselves when stressed
 Brings us back to peak performance

Can be used proactively to prevent stress overload
• Deep breathing every hour for a few minutes
• Quick body scan every hour to prevent tension build-up
• Etc.

Once learned, any relaxation technique can be used as a brief technique.

Any kind of feedback from the body
- Biofeedback programs measure stress indicators in the body
- Biofeedback helps with awareness of stress and tension
- Biofeedback training can teach us to release tension and stress

Muscle Tension (EMG)
• We tend to brace against stress
• Constant muscle tension can cause tiredness, pain, headaches, etc.
Hand Temperature (TEMP)
• The stress response pumps blood to the large muscles to power us up
• This decreases circulation to the hands and feet making them colder
• Hand temperature can range from 68◦ to 98◦
Sweat Gland Activity (SR)
• Sweat glands are the most reactive indicator of stress in our body
• Known as the Galvanic Skin Response
• Measured as Skin Resistance or Skin Conductance

 Measures Heart Rate and Heart Rhythms
 Trains us to use diaphragmatic breathing and positive mental/emotional focus to achieve calmness and mental clarity
 Teaches Autonomic Balance-- balance between our gas pedal and brake--for peak performance
 One of the best ways to learn to “put on the brake”
*For more information see Introduction to Heart
Rate Variability PPT
• emWave: Learn diaphragmatic breathing
• Dual Drive: Calm breathing wins the race
• Relaxing Rhythms: Games & Activities improve calmness, emotional balance, and meditation


How will we support you in using the KNOWLEDGE and SKILLS you learn here in your daily life?
 We will help you to choose an Awareness goal and
Practice goal
(examples on the back of the practice form)

We will refer you to appropriate resources

 
We will ask you about your goals, progress, stress, etc. when you return
 We will help you customize your biofeedback and relaxation training for your stress issues.

Website: google “BYU biofeedback”
 Downloadable relaxation recordings
 List of CD’s we use in the lab for checkout from library
 Handouts for awareness, knowledge and techniques
 Stress Management Tips
EZ-Air breath pacer
Download FREE for 30 days: http://bfe.org/
EmWave program and EZ-Air on computers in
Career and Academic Support Center, WSC 2590
 Take ID to check out sensor

Make an Appointment for One-on-One Biofeedback Training o Severe anxiety, depression, etc.
o Headaches, sleep issues, etc.
o Muscle tension, hand temperature, and galvanic skin response biofeedback o Personalized relaxation recordings
And/Or Come During Open Biofeedback Hours* o Before and/or between biofeedback appointments o Class assignments o For typical college student stress management issues o Fun Interactive biofeedback games on individual computer stations o Intensive Relaxation training
*See current schedule (link). The first three individuals are admitted each hour.