STRESS

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General Adaptation Syndrome
Physical and mental response to
stress
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Problems of chronic stress
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Ways to manage and cope with stress
Types of Stressors
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Direct
http://www.msu.edu/~gonza135/Angry_Rottweiler_01.jpg
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Indirect
msnbcmedia.msn.com/j/msnbc/Components/Photos/050923/050923_traffic_hmed_4a.hmedium.jpg
General Adaptation Syndrome
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Hans de Soyle

Three stages:
1. Alarm
2. Resistance
3. Exhaustion
http://www.ic.arizona.edu/~psyc1011/stress.jpg
Alarm
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Fight or flight
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HORMONES!!!
Designed for
physical threats
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• Direct stressors
http://www.stress-anxiety-depression.org/image/icon/7
What happens?
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Breathing becomes faster
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Heart pumps faster
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Digestion halts
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Increased perspiration
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Pupils dilate, sense of smell/hearing increase
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Arteries around heart inflame and become strained
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Immune system is diminished
http://www.samsproductions.com/minivandad72/Blog%20Images/humor/angry_cat.jpg
IN YOUR HEAD

Blood flow in prefrontal cortex is
moved to the limbic system
http://www.simpsonstrivia.com.ar/simpsons-photos/wallpapers/homer-simpson-wallpaper-brain-1024.jpg
SO….
The good:
 Faster information processing
 Quick reactions
 Instincts
The bad:
 Irrationality
 Short-term
thinking
 Aggression
http://www.mum.edu/images_brain/brain_stress.jpg
http://www.frenchbenj.com/blog/IMG/cat_dog_fight.jpg
So I kicked the dog in the face…
now what?
After Stressor has been dealt with:

Parasympathetic nervous system
kicks in
Returns body to normal state
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REST!!!

http://catkiss.tripod.com/cat_contest/july/Cat1.jpg
But If the stress continues…
RESISTANCE!


Body adapts
Releases corticosteroids
• Boosts blood sugar
• Changes according to stressor
http://www.christusrex.org/www1/sdc/tank-1.jpg
And finally… Exhaustion



Body has run out
of energy
Can no longer
avoid rest
Body shuts down
mentally then
physically
http://www.heavywinter.com/archives/gasGuage.jpg
Problems with chronic stress




Excess strain on heart  heart disease
and heart attacks
Increased muscle tension  soreness,
back pains, and headaches
Prolonged heightened vision  eyestrain
and headaches
Digestion activity  IBS, diarrhea,
heartburn, GERD
Immune System
http://www.david.curtis.care4free.net/stress5.gif

Suppressed

Common cold

Cancer & AIDS
What can you do?

Reduce excess stress
Prevent stress build up

Three principles:

•
•
•
1. Stress cannot be avoided
2. Causes of stress are out of your
control
3. You CAN control your emotional
reaction to stress
PHYSICAL EDUCATION
101

Work up a sweat

Burn energy

Natural end of fight or
flight
http://www.rosescafe.net/cards/exercise.jpg
Just Do It

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
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Allow for natural progression of
G.A.S. through physical activity
Takes focus away from stressor,
acts as a momentary distraction
Increases self esteem
• Highly correlated with ability to
cope with high levels of stress
Releases positive emotions
Calms you down, clears your head
Open your mind…

Gain a new perspective
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Optimism vs. Pessimism
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Challenge rather than a threat
RELAX!

10 to 20 minutes
• Dark, quiet, and
comfortable area


Don’t let your mind
wander
Diaphragmatic
breathing
http://ia300203.us.archive.org/1/items/meditation/meditation8.jpg
history.amedd.army.mil/booksdocs/wwii/thoracicsurgeryvolI/appendixfigure3.jpg
Die-uh-frag-mat-ick
breathing
Laugh
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
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Burns energy
Heart beats 120bpm
Diaphragm, abdomen,
facial muscles, and
respiratory accessory
http://www.emmitsburg.net/humor/archives/christmas/christmas_cartoons.htm
The end
http://www.psychol.co.uk/pics/stress.jpg
http://www.stress-anxiety-depression.org/image/icon/8
http://www.vpul.upenn.edu/ohe/library/fitness/stress.jpg
http://www.roadgladiator.com/uploads/stress.jpg
http://www.rp-online.de/layout/fotos/180x143/r-stress_burnout_img4865.jpeg
http://www.bized.co.uk/images/stress.jpg
http://www.anxiety-depression-alternatves.com/images/anxiety%20depression.JPG
http://www.lef.org/magazine/mag2002/images/nov2002_report_whey_02.jpg
http://www.stress-anxiety-depression.org/image/icon/7
http://www.geocities.com/HotSprings/3475/couverture_petit.jpg
http://www.doctorhugo.org/paintings/drawings/stress.gif
history.amedd.army.mil/booksdocs/wwii/thoracicsurgeryvolI/appendixfigure3.jpg
http://www.emmitsburg.net/humor/archives/christmas/christmas_cartoons.htm
http://ia300203.us.archive.org/1/items/meditation/meditation8.jpg
http://www.rosescafe.net/cards/exercise.jpg
http://www.david.curtis.care4free.net/stress5.gif
http://www.heavywinter.com/archives/gasGuage.jpg
http://www.christusrex.org/www1/sdc/tank-1.jpg
http://www.msu.edu/~gonza135/Angry_Rottweiler_01.jpg
msnbcmedia.msn.com/j/msnbc/Components/Photos/050923/050923_traffic_hmed_4a.hmedium.jpg
http://www.samsproductions.com/minivandad72/Blog%20Images/humor/angry_cat.jpg
http://catkiss.tripod.com/cat_contest/july/Cat1.jpg