What is Stress?
• Assumptions:
– 1. Stress is ubiquitous
– 2. Stress can be both positive and negative
– 3. Stress is a result of both inside the body and outside
the body factors
– 4. Everybody has the capacity to alter their stress
reactions
– 5. The best way to understand the stress cycle is from
an holistic approach (mind, body, environment)
– 6. Today’s world has more stressful stimuli than ever
before.
Non-Physical threats can create
moderate fight or flight responses
Threats in form of:
• Emotional
• Intellectual
• Social/Value system
__________________
Stimulated by:
• Actual events
• Thoughts
• Imagination
Stress Response Sequence
Perception of Outside
the Skin Events OUTS
Emotional and
Mental Responses
to OUTS
Sensory Perception of Inside
the Skin (INS) events.
(i.e. Biofeedback)
Direct Perception
of INS
Emotional and
Mental Responses
to INS
Physiological
Response
Limbic Responses
Hypothalamic and
Pituitary Response
Physiological Changes During
Fight or Flight Response
•
•
•
•
•
Breathing Rate
Heart Rate
Blood Pressure
Muscle Tension
Stress Hormones
– Epinephrine
– Norepinephrine
– Cortisol
Physiological Stress Symptoms
•
•
•
•
•
•
•
•
•
Increased fatty acid
Increased blood coagulation
Increased muscular strength
Decreased gastric movement
Increased perspiration
Increased heart rate
Increased ventilation
Vasodilatation of arteries to periphery
Increased serum glucose levels
Mind/Body Paradigm
• “Every change in the physiological state is accompanied by
an appropriate change in the mental emotional state,
conscious or unconscious, and conversely, every change in
the mental-emotional state, conscious or unconscious, is
accompanied by an appropriate change in the physiological
state”
• This principle , when coupled with volition..makes
possible psychosomatic self-regulation.
The Stre
Autonomic Nervous System
Sympathetic Nervous
System
Parasympathetic
Nervous System
• Arousal/Fight or
Flight Response
• Relaxation
The Nature of Stress
Where Stressors Come From
• Either from outside ourselves:
– Physical Environment: noise, heat, technology
– Social: aggressiveness, disagreements,
bossiness
– Organizational: work tasks and deadlines
– Major life events: marriage, new baby, major
illness, promotion
The Nature of Stress
• Or from inside ourselves:
–
–
–
–
Desire to perform well
Wanting to feel “in control” of situations
Attitude and Outlook on situations
Personal choices: alcohol/drugs, diet, working
overtime, taking time to relax
Activity: Self-Assessment of Your
Stressors and Stress Warning Signs
• Tip:
Stressors could be major life events, daily
hassles, things from the physical
environment, relationships with others,
thoughts, feelings, or physical maladies that
have a negative impact on your physical,
emotional, mental, and spiritual well-being.
Mind/Body Paradigm
• “Every change in the physiological state is accompanied by
an appropriate change in the mental emotional state,
conscious or unconscious, and conversely, every change in
the mental-emotional state, conscious or unconscious, is
accompanied by an appropriate change in the physiological
state”
• This principle , when coupled with volition..makes
possible psychosomatic self-regulation.
Maximum Performance
Good
Low
P
e
r
f
o
r
m
a
n
c
e
Poor
I
l
l
n
e
s
s
Poor performance
Low
(under-aroused,
i.e. bored)
Poor performance
Moderate
(optimally
aroused)
High
(over-aroused i.e.
overwhelmed)
Stress (Emotional Arousal)
High
Self-Regulation: Physiological
Controls
•
•
•
•
•
Learning to push your own buttons
Awareness
Biofeedback as a training tool
Training as learning (and unlearning)
Practice develops self-efficacy
KEYS TO EFFECTIVE STRESS
MANAGEMENT
• 1. Know your stressors
• 2. Awareness of specific stress impact
• 3. Understanding individual response
patterns
• 4. Learning methods to moderate patterns
• 5. Invoke personal change process
• 6. Do it: How to follow through and
maintain