Unit 7 Project
Kaplan University
HW 499
Sandra Alley
6/9/15
The Nature of Stress
Allostasis – the brain coordinating body wide changes, often including changes in behavior
During Stress:
◦
◦
◦
◦
◦
Digestion is slowed
Growth and tissue repair is curtailed
Sex drive decreases
Immunity is inhibited
Shifts occur in cognitive and sensory skills
◦ It is hard to fix 1 major problem in the body without knocking something else out of balance.
Continued…
Stress increases the risk of getting diseases.
There are many different types of stress
Holistic Wellness
◦
◦
◦
◦
Emotional well being
Mental well being
Physical well being
Spiritual well being
◦ Balance and harmony of the previous four means the whole is greater than the sum of the parts.
Managing Stress Holistically
Knowledge of the body’s reaction to stress
Knowledge of (all 4 parts) factors associated with stress
Utilization of effective coping techniques
Regular practice of relaxation techniques
Exercise: Personal Stress Inventory Top 10 Stressors
Journal: Are You Stressed
Central Nervous System and Peripheral
Nervous System Affected By Stress
75% to 90% of all visits to primary care physicians are for stress related complaints/disorders
Health related problems are aggravated by stress
Nervous System Related Disorders
◦
◦
◦
◦
◦
◦
Bronchial asthma
Tension headaches
Migraine headaches
TMJ (temporomandibular joint dysfunction)
IBS (irritable bowel syndrome)
Coronary heart disease
Immune System Related Disorders
Common cold
Influenza
Allergies
Reumatoid Arthritis
Lupus
Ulcers
Cancer
Continued…
Stress is linked to immune system and diseases.
Stress management is a means of dealing with stress – physical and psychological techniques
used to help people cope with strain and anxiety.
Exercise: Immediate, Intermediate and Prolonged Stress Effects
Journal: Physical Symptoms Questionnaire
Stress Emotions
Anatomy of Anger
◦
◦
◦
◦
◦
◦
◦
◦
◦
Rage
Hostility
Impatience
Fear
Envy
Jealousy
Prejudice
Guilt
frustration
Continued…
Unresolved anger issues have a direct connection to many chronic health conditions.
Creative Anger Strategies
◦
◦
◦
◦
◦
◦
◦
◦
◦
◦
◦
◦
Know your anger style
Learn to monitor it
Learn to de-escalate your anger
Learn to out think your anger
Get comfort with all your feelings
Plan ahead
Develop a strong support system
Develop realistic expectations
Learn problem-solving techniques
Stay in shape
Turn complaints into requests
Practice art of forgiveness
Basic Human Fears
Fear of:
◦
◦
◦
◦
◦
◦
Failure
Rejection
The unknown
Death
Isolation
Loss of self-dominance
◦ Fearless Living Rules
◦ Fine-tune expectations
◦ Stop making excuses
◦ Stop complaining
◦ Don’t beat yourself up
Emotions
Healthy Emotions:
◦ The ability to feel and express the entire range of human emotions – control them, not controlled by
them.
Unhealthy Emotions:
unresolved issues of anger/fear that deny the full experience of all emotions in the range of
human emotional spectrum.
4 Pillars of Spirituality:
Relationships (internal/external)
Values
Meaningful purpose in life
The Divine Mystery
Human Spirituality Differ from Religion
SPIRITUALITY
RELIGION
Inclusive
Exclusive
Experiential
Based on rules, regulation and dogma
Direct one to divine
Direct one to divine
Continued…
Exercises: Anger Recognition Checklist
Journal: The Psychology of Your Studies
Personality Traits
There are many different personalities.
◦
◦
◦
◦
◦
Type A
Helpless-Hopeless Personality
The Hardy Personality
Survivor Personality
Type R Personality
◦ Managing Stress
◦ Control – personal
◦ Commitment – reflection of one’s willpower
◦ Challenge- sense of adventure
◦ (these traits can be learned)
Continued…
Focusing – recognize the body’s signals of oncoming stress
Reconstruction – reinterpretation of a stressor (negative to positive)
Compensation – cultivate and utilize one’s strengths in times of need, rather than claiming
victimization
Resiliency – pick yourself up after being knocked down
Self-esteem – sense of underpinning self-values, self-acceptance and self-love; a powerful buffer
against perceived threats
A person’s level of self esteem appears to be a critical factor in how people respond to stress
regardless of personality type.
Exercise: Your Personal Value System
Journal: Under the Gun: Stress and Personality
Dealing with Stress: Coping Strategies
Human Behavior Styles
◦ Passive
◦ Aggressive
◦ Assertive
◦ Coping Techniques
◦ Humor – a defense mechanism – decreases anxiety and increases pleasure; also balances out common feelings of fears and
frustrations.
◦ Retail – shop to alleviate stress, filling emptiness with material possessions and leaving a large debt.
◦ Time management – prioritization, scheduling and execution of daily responsibilities to a level of personal satisfaction.
◦ Power of Positive Affirmations
◦ Words/phrases we say to ourselves to keep our mind centered rather than drifting toward negative thought processes.
Purpose of Coping Skills
To reduce harmful environmental conditions
Tolerate/adjust to negative events/realities
to maintain a positive self-image
To maintain emotional equilibrium
To continue satisfying relationships with others
Exercises: In Search of the Proverbial Funny Bone
Journal: Value Assessment and Clarification
Relaxation Techniques
Purpose of Relaxation Techniques:
◦ Deactivate the body’s sensory system
◦ Decrease stimuli
◦ Replace with non-threatening sensations that promote relaxation response
◦ Diaphragmatic Breathing (cornerstone for many other techniques)
◦ Assume comfortable position
◦ Concentrate solely on breathing
◦ Visualize breathing cycle
◦ Mediation (increased concentration that leads to increased awareness)
◦ A proven means to decrease sensory bombardment thus regaining mental homeostasis.
Many Types of Meditation
Exclusive Meditation
Inclusive Meditation
Mindfulness Meditation
Insightful Meditation
Steps to Meditation
◦
◦
◦
◦
Quiet space
Sit/lay down
Focus on breathing
Select a mental device
Mental Imagery/Visualization
Mental Imagery – using imagination to observe images created by the unconscious mind for
relaxation, behavior change, and physical restoration.
Visualization – self directed exercise in mental imagery; consciously creating images of success,
healing, or relaxation for the purpose of self-improvement.
How to Meditate
◦
◦
◦
◦
Concentrate on breathing
Use mantras
Focus on object/idea
Empty mind
4 Components Found in Every Relaxation
Technique
Quiet Environment
Mental Device
Passive Attitude
Comfortable Position
Exercise: Bridging the Hemispheres of Thought
Journal: Dolphin Breath Meditation
Nutrition and Stress
Eat for a Healthy Immune System
◦
◦
◦
◦
◦
◦
◦
◦
◦
◦
◦
Consume a good supply of antioxidants
Consume a good supply of fiber
Drink plenty of fresh, clean water
Decrease consumption of pesticides, fungicides, herbicides and fertilizers found on and in produce
Consume adequate supply of complete proteins
Decrease/eliminate processed foods
Decrease/eliminate antibiotic and hormones
Consume a good supply of omega-3’s
Decrease intake of saturated fats
Decrease/avoid intake of trans fatty acids
Eat a variety of food colors
Continued…
Consume a good balance of foods with proper PH
Decrease intake of total % of fats
Replenish nutrients consumed by the stress response
Decrease consumption of simple sugars
Decrease/avoid excitotoxins (Aspartame, NutraSweet and MSG)
Moderate alcohol consumption
Prepare food in best possible way
Eat organic produce and free-range meats whenever possible
Avoid GMO’s (genetically modified organisms)
Continued…
Use herbal therapies to boost the immune system.
Eat at least 1 meal a day for your immune system.
Exercise: Nutritional Eating Habits
Journal: Stress- Related Eating Behaviors
Physical Exercise and Activity
Physical Exercise is Stress Response
◦
◦
◦
◦
◦
◦
Increased heart rate
Increased blood pressure
Increased rate of breathing
Increased metabolic activity
Increased muscle contraction
Increased perspiration
◦ Why is it different from the stress response?
◦ Lowered resting heart rate
◦ Lowered resting blood pressure
◦ Lowered rate of breathing
◦ Quicker return to homeostasis
Types of Exercise
Anaerobic – muscle strength/toning
Aerobic – cardiovascular
Components of Fitness
◦
◦
◦
◦
◦
◦
Cardiovascular endurance
Muscular strength
Flexibility
Agility
Power
balance
Physical Conditioning
Frequency (days/weeks)
Intensity (target heart rate)
Duration (minutes/session)
Phase of Workout
◦ Warm up
◦ Stimulus (target zone)
◦ Cool down
Steps to Initiate a Fitness Program
Start cautiously and progress moderately
Pick an activity you enjoy
Specific time of day
Exercise with the right clothes and equipment
Have a strong support group
Set personal fitness goals
Use caution to prevent injuries
Physical Exercise burns off stress hormones
Continued…
Exercise: Your Circadian Rhythms
Journal: My Body, My Physique
Managing Stress
Additional Coping Techniques:
◦
◦
◦
◦
◦
◦
◦
Information Seeking
Social Orchestration
Social Support Groups
Hobbies
Forgiveness
Dream Therapy
Prayer
◦ Techniques for Stress Management Professionals
◦ Tai Chi
◦ Progressive Muscular Relaxation
◦ Clinical Biofeedback
Continued…
Exercise: Defining Your Support Group
Journal: Sweet Forgiveness
References
Seaward, Brain Luke. (2009) Managing Stress: Principles and Strategies for Health and WellBeing 6th Edition. Sudbury, MA: Jones and Bartlett Publishers.
Sapolsky, Robert M. (1998) Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, StressRelated Diseases, and Coping 3rd Edition. New York, NY; Holt Publishing.
Kaplan University. Power Point Presentations. HW 410 Stress: Critical Issues in Management and
Prevention.