What Is Stress??
Stress
A state of general agitation or
excitation that results when a
stressor tends to alter equilibrium
Why do we need to talk about
Stress Management?
Sleeplessness
Depression
Disrupted work efficiency
Damaged interpersonal relationships
Long-term health issues
Challenging Personalities
Why talk about Stress
Management continued?
Medical Findings
Blood pressure
Cardiac stress
Gastrointestinal stress
Damage to cognitive function as a result of long term pain
Mental Health Findings
Overall agitation
Anxiety
Depression and outlook
Negative self-image
A Look At Potential
Day To Day Effects of Stress
Stress Can Lead To
Carelessness in the Workplace
Abrasive Management Styles
Can Create Stress
In The Workplace
Stress Can Have Negative Effects
During Your
Holiday Shopping at the Mall
Stress can be the result of poor
communication.
Stress can even affect the
family pet.
Stress CAN Be Managed
In this discussion, emphasis will be
given to:
1. The importance of early recognition and
intervention of stress as part of a comprehensive
approach to wellness and a general sense of wellbeing.
2. Regular attention to the causes and signs of
stress and to regular practice of early
interventions and management techniques
Stress - General Definition
 Stress
A state of general agitation
or excitation that results when a
stressor tends to alter equilibrium
Eustress – Temporary, Good Stress
 Distress – Long Term Discomfort,
Anxiety, Depression and Potential
Medical Issues

Eustress

Eustress – A short-term, manageable state of
agitation that triggers the release of epinephrine
(adrenalin), blood sugars and insulin in
preparation for exertion such as ”fight or fight.”

Eustress may also energize the body for
occasional events that require heightened energy
and intense focus levels. (e.g. competition, a
public presentation, a challenging meeting).

When constantly activated, eustress may lose
some of its effects in achieving a desired
excitation level (e.g. burnout; boredom, overload
or staleness).
 At this point, Eustress may create Distress
Distress
 Distress
- To cause to worry; subject to
great strain; discomforted or to be troubled
 Conscious endurance of pain – often a stoic
acceptance of painful circumstances.
 Distress may be associated with headache,
sleeplessness, irritability, and a variety of
illnesses
 A simple definition that can be used is:
Distress occurs when pressure exceeds
one’s perceived ability to cope. (Ellis’
Rational Emotive Theory)
Stress Clinical Definitions
 Note
The common themes in stress are the
individual’s perception of the stressor
resulting in an elevated state of anxiety and
agitation.
 The level and severity of agitation varies
among individuals.
 For some individuals, these mental states
can be physically and emotionally harmful if
endured over extended periods without
relief, redirection or management. Thus
Why is this important for Athletic
Directors
 Highly-visible
problem solvers
 Constant interruptions, requests
demands
 Deadlines
 Upcoming events
 Competitors


Equate inadequate or ineffective job
performance to losing
Old injuries
Individual Perceptions That May
Contribute To A.D. Stress

Rigidity (aka “hardening of the attitude”)– “my way or the
highway” and/or “we’ve never done it that way”

Competition – while not ALL bad, it can be harmful if one
focuses excessively on the REWARDS of competition
Impatience “do it now” “get it done” regardless of quality
Catastrophize - Everything is a cataclysm which can lead
to

Negative Self-Talk – This form of self-denigration can be
damaging. Conversely, positive self-talk can provide hope
of reducing stress by reversing the negative thoughts and
Other Individual Perceptions That
May Contribute To Stress
1. Inability to say NO – even when you
have a choice.
2. Inability to Let Go through Forgiveness
Make a transgression or wrong doing
transgressor’s problem - NOT YOURS!!
Resentment causes stress for YOU
Resentment does NOT harm the transgressor
When a grudge resurfaces, breathe deeply,
think of something enjoyable, go to your “Happy
Place”.
See yourself in control
Good News-Bad News
 The
bad news is that we create up to 75% of
the stress that we experience OURSELVES
!!!
 The good news is WE can takes steps to
minimize the effect of distress!!!!!!!!!!


we can not promise removal of those factors
that cause stress.
instead, we will discuss different methods for
looking at stress (perception) and a range of
strategies for responding to it.
Stress Buildup
Unmanaged and Managed Stress
Unmanaged Stress
Buildup
0
2
4
6
8
10
Personal awareness and
intervention keeps
stress level low and
controlled
Managed
Stress
Buildup
0
2
Loss of Control
4
6
8
10
Stress Resilient or Stress Hardy
Approach
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
View challenges as opportunities for personal growth
and development (new strategies and resolutions)
Take personal responsibility for actions
Are adaptable
Are open to new ideas
Are open to new perspectives
Take a proactive stance to gain new knowledge
and skills
Are resourceful
Are self-confident
Maintain high level attentiveness to the “entire self” and
the effect of the environment (Mindfulness)
Anticipate stressful circumstances and take active
measures to avoid the cause(s) or minimize the effect(s)
through disassociation
Disassociation Techniques
A Common Stress Management Strategy
1.
2.
3.
4.
5.
6.
Using ”body scanning” to identify specific sources of
internal tension, turmoil, pain and anxiety
Focusing on the sources of our stress and finding ways
to calm ourselves despite its presence (e.g., quiet,
seclusion, reduced light, music, imagery)
Using breathing control to achieve a more relaxed state
Recognizing the role of our perception in dealing with
difficult people (LTC 714)
Disassociating from external and internal sources or
tension through progressive relaxation techniques
Disassociating from external and internal sources or
tension through progressive muscle contraction and
relaxation techniques
And occasionally
disassociation
requires getting
help from others!
Disassociation Methods
Self-Analysis
Mindfulness
1.
Focusing on
external
sources of stress
2. Use of body
scanning to focus
on precise sources
of stress
3. Recognizing the
role of perception
in dealing with
difficult people
4. Focus efforts
on factors you
can control
Environment
Changes
1. Recreation
2. Crafts
3. Vacations
4. Solitude
5. Diminished
light
6. Music
7. Pet(s)
Individual
Techniques
1. Breathing
Control
2. Imagery
3. Progressive
Relaxation
4. Progressive
muscle
relaxation
5. Meditation
6. No Negative
Self-talk
7. Use positive
self-talk
8. Exercise
9. Quality sleep
Systems
1.
Perceptual
Change
2. Mindfulness
3. Yoga
4. Tai Chi
5.
Ai Chi
6.
Chiropractic
7.
Mental
Health
Counseling
8. Mentoring
9.
Spirituality
10. Exercise
Regular
practice is
essential for
mastery
The Effect of Prolonged Exposure to
Stress
Without Management or Release
 BEHAVIOR
 EMOTIONS
 SENSATIONS
 IMAGERY
 PERSONAL
BELIEFS
 HEALTH CONDITIONS
The Physiologic Response
The Autonomic Nervous System
 Sympathetic


System
Eustress for Fight/Flight
May Lead To Distress and Illness
 Parasympathetic


System
Calming
Physiologic balance
Cascade Response to A Perceived Stressor

External Stimulus Perceived
Amygdala interprets activates Hypothalamus


Hypothalamus activates the Pituitary Gland
Pituitary Gland stimulates the Adrenal Glands
Adrenal Glands release Cortisols and Adrenalin
Cortisols cause the liver to release sugars
Adrenalin increase breathing and heart rates
Stress Sequence - Animation
Negative Effect of Unchecked
Fight or Flight Responses
 Cortisol
Triggers Release of Sugar
From Liver

Long term potential effect Type 2 Diabetes
 Adrenalin Accelerates the Heart Rate
 Long term potential for irregular thickening of
the heart chambers leading to arrhythmia
 Increased potential for release of a plaque mass
Unmanaged Stress Cycle
Stressful
Event
Loss of Control
Response
Sympathetic
Negative Self Talk
(I can’t, It’s too hard,
I’m a dummy)
Distress
(Anxiety)
(Helplessness)
Managed Stress
Stressful Event
Energizes
Controls Sympathetic
Extremes
Planning & Controlled
Response
Through Controlled
Breathing, Self Scan
& in Positive Self - Talk
(It’s a challenge
but I can do it!!)
Eustress
Sleeplessness – A Catalyst of
Stress
Midnight
Stress
Interrupts
Light Sleep
6 PM
Stress
Interrupts
Deep Sleep
Sleep and Work Cycles
Impacted By
Unrelieved Stress
Low Efficiency
Causes More Stress
10 AM
High Efficiency Is
Reduced causing
Stress
2 PM
Sleep Deprivation and Hunger
 Sleep
deprivation is believed to
suppress production of the
hormone leptin which is associated
with hunger repression
 Thus
the sleep-deprived individual
may experience increased hunger
and create a pattern of unhealthy
eating habits
Medical Documentation of the Value
of Stress Management P 14
Hospitals and universities across the nation are opening Mind-Body
Connection Clinics, Integrated Medicine or Complementary Medicine
Clinics e.g.,
Harvard
Stanford
Massachusetts
Kentucky
Wisconsin
Pittsburgh
Utah
Duke
Physicians and other health practitioners report that 60%-90% of
medical complaints are stress-related
.
Stress Can Interfere With
Normal Body Functioning
Stress May Accelerate Aging
 University
of California-San Francisco
demonstrated damage to chromosome
components among females exposed to
high stress levels for protracted periods.


More commonly seen in senior populations as
a normal aging function.
Of concern is the potential for loss of other
physiologic functions at an earlier age including
reduced immunity, balance control, muscular
strength and deterioration of mental capabilities
Endorphin Production
The Human Body’s Natural Stress
Relievers
 For
individuals who have developed
successful stress management strategies,
endorphins (pain relievers), seratonin (antidepressant hormone) and melatonin (sleep
inducing hormone) are produced at higher
levels that combine to induce a more
persistent sense of well-being and
relaxation
 Endorphin
production is enhanced by:
Endorphin Production Enhancements
a. Endurance exercise
b. Pleasant music (NOTE according to individual
taste)
c. Controlled breathing
d. Progressive muscle relaxation
e. Warm water bathing, hydrotherapy or warm
water exercise
f. Meditation
g. Pleasant recreation
h. Planned relaxation periods
i. Humor
j. Certain foods (chocolate and spicy peppers)
k. Massage and hugs
Dopamine and Endorphins

Endorphins relieve pain and produce pleasurable
feelings
 Dopamine creates neurologic stimuli that reinforce
the pleasure giving experience and help recall it or
associate it with similar circumstances
 Thus, the aroma of favorite foods, association with
old friends, a good workout or a hobby can elicit
anticipation of pleasure and relaxation
 This same system can also create cravings and
can associate pleasure with harmful activities
such as smoking, over eating and drug use
Educational Stressors That Demand
Stress Management P16





a. diverse public opinion concerning the “best”
methods to use in any educational setting
b. ever-increasing expectations for schools and
educational programs
c. shortage of funds with which to meet the
increased expectations
d. pressure for excellence as measured by
academic standards achievement, scholarships,
championships, winning records.
e. High levels of activity compacted into 12 week
seasons and
Educational Stressors That
Demand Stress Management
 f.
 g.
Overlapping seasons
An expectation that all
administrators have “open doors” all
the time
 h. Interruptions when concentration is
required
 i. Management tasks requiring focus
and accuracy (correspondence, reports
records)
 j. Personnel evaluations
Approaches to minimize stress
 Remember,
it’s not you, it’s the office you
occupy
 Make the things you control better,
everything else is already perfect
 Take a systematic approach to difficult
issues.
 Compartmentalize and prioritize problems
 Try
not to make assumptions or knee jerk
reactions
 Take time to get all the facts and see the
big picture
 Initial perceptions may not give the true
picture and can lead to problems such as
these.
Anxiety Interventions
 Hypnosis
 Music
– Yoga – Tai Chi
 Humor therapy
 Meditation

University of Maryland Medical School Finding
2005 (22% increase in blood flow during
humorous movies)
– Distortion of Reality and Personal
Experience
 Humor
Be Careful of Mixed Messages
For Sale – 1977
Used Volkswagen
50 Actual Miles
on Odometer
Have Only Used First
and
Reverse Gears
That’s Not My Job
Man!!!
I Just Paint the Lines
In Texas
EVERYTHING
is Big
What???
What do you mean my daughter
didn’t make the spirit
squad?????
Other Holistic Anxiety Interventions
therapy – find a friend
 Cognitive restructuring
 Talk




Practicing positive self-talk
Controlled breathing
Progressive relaxation and positive imagery
Take a mini-vacation
 Inspirational
Materials