Stress, Mind, Body:
Learning to Love the Dandelions
Angela K. Lawson, Ph.D.
Northwestern University
Depts. of OBGYN and Psychiatry
Objectives
• Understand the relationship between stressors, stress, and distress/eustress
• Provide strategies for identifying stress/distress
• Learn new coping strategies to reduce distress and encourage eustress
What is Stress?
• Stress is a natural and important part of life, but if unchecked, too much of it can be overwhelming and even damaging to our health!
What is Stress?
• Body’s natural reaction to changes and challenges (aka stressors).
 Internal state
 Physiological responses intended to aid response to the noxious stimuli
 Activation of the sympathetic nervous system and inhibition of the parasympathetic nervous system to defend against harm
• Responses to stress can either be + or – and can affect the mind and body
 + responses lead to eustress which can enhance performance
 ‐ responses lead to distress or disease
Performance
Eustress and Distress
Optimal
Alertness
Anxiety
Sleep
Low
Burnout
Medium Stress
High
Mind‐Body Relationships and Risks
• Many cancer patients experience:
 Chronic stress
 Anxiety
 Depression  Pessimism
(Pre and Post Dx)
‐The end of cancer treatment is not the end of the cancer experience…transition to survivorship.
Identification of stress/distress
• Early Identification
 Physical: fast heartbeat, sweating, rapid breathing, increased sensory awareness, muscle tension.
 Emotional: Frustration, tension, sadness, anger, and nervousness. • Late Identification/chronic stress (longer exposure to stress hormones like cortisol)
 Physical: Headaches, stomach aches/problems, hair loss, immune system suppression, cancer mortality, metastasis  Emotional: Clinical levels of anxiety and/or depression
Eustress v. Distress
• How do we recognize stress early and encourage positive responses to stress? Coping with Stressors: When Life is Calm
Coping with Stressors: Multiple Stressors
Coping with Stressors: What Can I Do?
What Can I Do About Stress?
How to Fill your Emotional Floaties: Personal Stress Management Plan
• 1. Tackling the problem
• 2. Taking care of your body
• 3. Dealing with emotions
• 4. Making the world better
Tackling the Problem
Identify, Address, and Accept
• Identify the Problem
 Is the problem real or is it a cognitive distortion?
 Cognitive distortions are non‐fact based thoughts.
Common Cognitive Distortions
• “Shoulds”‐‐‐Don’t “should” on yourself!
• Mind‐reading‐‐‐If you don’t know what someone is thinking, ask!
• Black & White thinking‐What happened to the grey?!
• Ignoring the positives/only focusing on the negatives –take your blinders off!
• Magnification‐‐‐don’t make a mountain out of a mole hill!
Tackling the Problem
Identify, Address, and Accept
• Identify the Problem
 Is the problem real or is it a cognitive distortion?
 Cognitive distortions are non‐fact based thoughts.
• Address the Problem
 Break the work up into small pieces
 Make lists of what needs to be done and prioritize
 Engage!
• Accept the limits of your control
 You can’t change the weather, make things fair, etc.
 Be your own cheerleader!
Radical Acceptance
Radical Acceptance
• Radical Acceptance
• Letting go of fighting reality
• Suffering = pain + non‐acceptance of pain
• Turning the Mind
• Choosing to accept
• Willingness vs. Willfulness
• Willingness = accepting and responding to what is
• Willfulness = imposing one’s will on reality
Taking Care of my Body
• The Power of Exercise
• Eat and sleep well
 Alcohol/drugs/caffeine make things worse
 Balanced diet
• Be social!!
• Active Relaxation
 Deep Breathing, meditation, yoga, acupuncture, etc.
Taking Care of my Body
• Meditation
• Yoga
• Stress management programs (longer vs. shorter)
• Acupuncture
• Massage
• Other relaxation techniques (guided imagery, deep breathing, etc.)
• All recommended or could be considered for improved quality of life and reduced anxiety, depression, fatigue, sleep dysfunction during cancer treatment
Practice Mind‐Body Techniques
•Benefits
 Reduce stress
 Provide a sense of control  Can help relieve or reduce distressing symptoms, including
pain, anxiety, and nausea
 Can be done any time, anywhere
Deep Breathing: Let’s Practice!
• Make a tight fist and notice what happens to your breathing. • Now relax your fist. • Make a fist again, but this time, continue to breathe normally. • It’s hard to maintain tension (stress, pain, anger, anxiety) and keep breathing!
Deep Breathing
1. Get in comfortable position with your eyes closed.
2. Place both hands on abdomen and follow breathing. 3. Slowly inhale through nose for 3, 4, or 5 second count.
4. Hold that breath for the same 3, 4, or 5 second count.
5. Slowly exhale through mouth for 3, 4, or 5 second count; imagine the tension leaving through this breath. You may wish to slowly say the word “relax” or “calm” silently to yourself while you exhale.
6. Take two breaths in your normal rhythm. *do not use when driving or when it would otherwise be dangerous!
*If you start to feel lightheaded, stop for 15‐20 seconds and start again.
Dealing with Emotions
• Release Emotional Tension
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Creativity
Journaling
Prayer
Talking
Laughing/crying
• Take Instant vacations (but avoid avoiding)
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Visualize yourself in a relaxing place
Engage in a hobby
Read a book
Do something fun
Notice the small things/stop to smell the roses (meditation)
Dealing with Emotions
• Ask for help
• When should I ask?
 If your mood or anxiety are interfering with:
• Work
• Relationships
• Life
 Anytime you want!
• Who should I ask?
 Family, friends, pastor, McGaw, etc.?
Making the World Better
• How do you feel when you help someone else?
Stress/Mood Management
• If you remember nothing else….
Be your own best friend and look for beauty even in the dandelions!
It will keep your floaties full!