Stress and Health
Stress Facts

The American Academy of Family
Physicians estimates that 60% of the
problems brought to physicians in the
U.S. are stress related. Many are the
result of stress; others are made worse
or last longer because of it.
Health Problems with
Excessive Stress
CHD and stroke
 Gastrointestinal problems such as
ulcers
 Impaired immune system
 Insomnia, headache
 Backache
 Drug & alcohol use

How Stress Promotes Illness


Direct effect
– Raises blood pressure
– Impairs immune system
Indirect effect
– Less positive behaviors
(exercise, healthy diet, lack of sleep)
– More negative behaviors
(drinking, smoking, unhealthy diet)
The Stress Target Zone
RUST
OUT
BURN
OUT
(Boredom)
(Distress)
EUSTRESS
(The optimal amount of stress)
Stress Continuum

Rust Out (Boredom)
– Fatigue, frustration, dissatisfaction

Eustress
– Creativity, problem solving, change, satisfaction

Burn Out (Distress)
– Over-stimulation, ineffective problem solving,
exhaustion, illness, low self-esteem
Types of Stressors

Environmental
– Heat, noise, crowding

Physiological
– Drugs, caffeine, tobacco

Emotional
(psycho-social)
– Pressures, life
Characteristics of
Stressful Events

Negative
– Harder to accept than
» positive

Uncontrollable
– Take control of what you
» can

Ambiguous
– Accompanies poorly defined
» expectations
Contemporary Views
of the Nature of Stress
The Process of Stress
Appraisal
Stressor
Coping
Stress
Outcome
Appraisal of Stressors
High Stress
See stressor
as a threat
Stressor
Appraisal
Stress
See stressor
as a challenge
Low Stress
Hardiness
Commitment
 Control
 Challenge

Are you a “Hardy” Person?
Responses to Stress

Physiological
– Increased HR
– Tense muscles

Cognitive
– Worry, lack of concentration
– forgetfulness

Emotional
– Anger, sense of dread

Behavioral
– Less patient, hurrying
Coping with Stress
Stressor
within your
control
Active Coping
Strategies
Stress
Stressor
out of your
control
Outcome
Passive Coping
Strategies
Types of
Coping Strategies

Active Coping
Strategies
–
–
–
–
–
–
Accepting
Re-Appraising
Praying
Problem Solving
Controlling
Seeking Social
Support

Passive Coping
Strategies
–
–
–
–
–
–
Ignoring
Escaping
Confronting
Relaxing
Exercising
Seeking Social
Support
Types of
Social Support
Informational
 Material
 Emotional


These may be either active or passive
Summary of Stress
You may not be able to
smooth out the surf,
but you can learn to ride
the waves!
Steps for
Stress Management:
Identify causes and symptoms of stress
 Use measures to reduce stress
 Seek solutions for avoiding stressors

– Accept what can't be changed
– Act on what can be changed

Maintain fitness and health
– Better able to cope with stress when rested
and in good shape
Common Stress
Reduction Techniques
Quick "time out"
 Jacobson's progressive relaxation
 Autogenic training
 Biofeedback
Each technique will
be discussed
 Meditation / imagery
separately in
 Exercise
subsequent slides.

Quick "Time Out"
Deep breathing
 Take mind off of problems

Jacobson's Progressive
Relaxation Technique
Involves alternate contraction and
relaxation of muscles
 Teaches person to identify stressrelated tension in the body

Autogenic Relaxation Training
Combines deep rhythmic breathing with
soothing imagery
 Feelings of heaviness and warmth
facilitate process

Meditation / Imagery
Relies on deep breathing
 Facilitated by images of peace and
relaxation

Exercise
Provides a break
from reality
 Improves mood
and self-esteem

Summary

Stress is a natural part of
life but with appropriate
stress management
techniques you can learn
to manage it more
effectively.
Time Management
Maximizing your available time
 Focusing your time on your priorities

Steps for
Time Management
Step 1
 Step 2
 Step 3
 Step 4

Establish priorities
Monitor current time use
Analyze time use
Make a schedule