11th Edition
Werner W. K. Hoeger
Sharon A. Hoeger
Fitness &
Wellness
7
Stress Management
© Cengage
Learning 2015
© Cengage
Learning
2015
Topics of Focus For This Chapter
Stress
Stress
Reduction
Personality
© Cengage Learning 2015
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•
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•
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Types of stress
Effects on health
Identify sources
Techniques
Exercise
Time management
• Types and behavior
The Mind/Body Connection
• Emotions cause physiological responses
• Hormones release by brain affect immune
system
• People with a ‘fighting spirit’ live longer
and have better health
© Cengage Learning 2015
Sleep and Wellness
Sleep Deprivation:
• Weakens immune system
• Decreases cognitive performance
• Increases risk of disease
• Increases stress, tension and
irritability
© Cengage Learning 2015
Sleep and Wellness (cont’d.)
Practice
Avoid
Exercise and activity
Screen time in evening
Sleeping and rising at Heavy meal or caffeine
the same time daily
before bed
Keeping bedroom cool,
Long naps
quiet, and dark
Bedtime rituals
© Cengage Learning 2015
Using alcohol to sleep
Stress
Negative reactions to stress create
associated health risks
Eustress
• Health and performance improve as
stress increases
Distress
• Health and performance deteriorate
with increased stress
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Physiological Response To Stress
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Adaptation to Stress
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Adaptation to Stress (cont’d.)
30-second body scan: 10 questions to ask
1 Am I clenching my teeth?
2 Am I furrowing my brow?
3 Are my shoulders tense?
4 Am I breathing rapidly?
5 Am I tapping my fingers?
© Cengage Learning 2015
Adaptation to Stress (cont’d.)
6 Do I feel knots in my stomach?
7 Are my arms, thighs or calves tight?
Am I nervously bouncing my leg or
8
foot?
9 Am I curling my toes?
Do I feel uneasiness anywhere else
10
in my body?
© Cengage Learning 2015
Behavior Patterns
Type A
• Hard driving, ambitious, aggressive,
overly competitive and sometimes
hostile
Type B
• Calm, casual, relaxed and easygoing
Hostile Personality
• Chronically angry and hostile
Emotional stress may play a larger role in
heart attack risk than physical stress
© Cengage Learning 2015
Behavior Patterns (cont’d.)
Learn to manage anger
Problem solve
Figure out what made you angry before responding
Wait
Calm down by distracting yourself, then deal with
anger
Be calm and kind
If you are angry at another person, use calm tact to
explain why and negotiate
Be generous with other person; listen
© Cengage Learning 2015
Vulnerability To Stress
• Many factors affect how people handle
stress
• Stress can be decreased by learning how
to deal with these factors
• Decrease vulnerability to stress by
changing behaviors
© Cengage Learning 2015
Coping with Stress
Social Support Physical activity
Nurturance Self-worth Sufficient
income Time-management
Regular relaxation Relationships
Eating habits Health
© Cengage Learning 2015
Time Management
1 Use log to find time killers
2 Set long-range and short-range goals
3 Prioritize goals by day and week
4 Use a planner to organize day
5 Evaluate goals in the evening
© Cengage Learning 2015
Time Management (cont’d.)
Delegate
Say ‘no’
Avoid boredom
Plan for the unplanned
Finish tasks that you begin
Eliminate distractions
Set aside time
Reward yourself
© Cengage Learning 2015
Relaxation Techniques – Physical Activity
Reduces
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Anxiety
Depression
Anger and frustration
Insomnia
Provides
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•
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Opportunity to meet social needs
People opportunity to share common
interests
Self-discipline
© Cengage Learning 2015
Relaxation Techniques – Progressive
Muscle Relaxation
To recognize physical tension of stress
Purpose
and then do relaxation exercises
Time
20 minutes twice daily
Required
Use quiet, well-ventilated room
General Include all muscle groups
Notes
Pay attention to sensation of
relaxation and tension
© Cengage Learning 2015
Relaxation Techniques – Breathing
Techniques
Deep
Breathing
• Place hand on abdomen and chest
• Breathe so hand on abdomen rises
and falls with breath. Repeat.
Sighing
• Breathe in through nose and out
through pursed lips to specific count
• Change length of exhalations
Complete
Natural
Breathing
© Cengage Learning 2015
• Breathe in and out through nose
holding breath after inhale for
several seconds
Relaxation Techniques – Mindless Meditation
Gain control over attention by clearing
Purpose
mind and blocking out stressors
Time
15 minutes twice daily
Required
Decreased blood pressure
Decreased stress, anger, anxiety
Effects
Decreased chronic pain
Increased left frontal region activity
© Cengage Learning 2015
Relaxation Techniques – Yoga
Purpose
Through series of exercises, promote control
over mind and body
Types
Each type has a different focus:
Hatha, Integral, Iyengar, Yogalates, Power Yoga
Effects
Increase flexibility, strength, endurance, balance
Slow or reverse atherosclerosis
Decrease blood pressure
© Cengage Learning 2015
Relaxation Techniques – Tai Chi
Purpose
Promote tranquility and reflection through
meditation and dance postures
Effects
Many health benefits:
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Diabetes management
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Arthritis relief
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Lower blood pressure, tension and anxiety
© Cengage Learning 2015
Relaxation Techniques – Visual Imagery
Purpose
Create relaxing visual images and scenes that
elicit body and mind relaxation
Used in conjunction with breathing exercises,
meditation and yoga
Effects
Improved circulation
Increased white blood cell response
Decrease stress
© Cengage Learning 2015
Assess Yourself
• Are you able to channel your emotions and
feelings to exert a positive effect on your mind,
health, and wellness?
• Are you familiar with the following concepts?
– Stress, eustress, and distress
– Relationship between stress and health
– Behavior patterns/personality types
– Time management skills
– Stress management techniques
© Cengage Learning 2015