MANAGING STRESS KIN 123 FOUNDATIONS OF HEALTH M W F 1 1 50Pm Quinn Auditorium Shabnam Lateef Fall 2013 UPDATED SEPTEMBER SCHEDULE MONDAY WEDNESDAY FRIDAY 9 9 Stress and it s sources 9 11 Managing stress 9 13 Sleep 9 16 Intimate Relationships and Communication 9 18 Contraception Guest 9 20 Psychological speaker needs to be Disorders confirmed 9 23 GUEST SPEAKER 9 25 Post partum Jeannie Culf Psychological depression PTSD Stalking Health and Cyber bullying Online aggression and Suicide 9 27 Personal safety 9 30 GUEST SPEAKER Domestic Violence 10 4 Exam 1 10 2 Open topic Exam Review Let s start today by reducing your stress levels associated with this class FILL IN THE BLANKS WORKSHEET 1 I found the fill in the blanks worksheet useful 2 I did not like the fill in the blanks worksheet 3 What fill in the blanks worksheet 4 Wish you would have posted it sooner QUESTIONS CONCERNS FROM LAST CLASS Today s Objectives Theory of emotions Theory of behavior Identifying the stressor Coping Relaxation techniques Q Why is it important to manage stress Health effects of prolonged stress Cardiovascular disease Chronic high blood pressure Atherosclerosis plaque in your arteries Heart attacks Strokes Psychological problems Affects focus judgment and the ability to think clearly Depression Panic attacks Post traumatic stress disorder PTSD Health effects cont Altered functioning of the immune system Digestive problems Headaches migraines Insomnia Injuries Menstrual irregularities Impotence Pregnancy complications We know that stress causes physiological and emotional changes in our body Q Do our emotions drive our physiological reaction in the body or does the awareness of physiological change help us perceive that we are experiencing emotions Which comes first emotions or physiological change Theory of emotions James Lange Theory Physiological sensations muscular tension tears increased heart rate accompany emotional experience fear sadness nervousness Both go hand in hand Emotions come first Cannon Bard Theory Physiological changes come first Physical changes in the body drive the emotional experience Schachter Singer Theory Cognitive processes help us interpret the physiological changes which we then perceive as emotion In order to manage stress and develop effective coping mechanisms we need to focus on 3 areas Cognitive processes Physiological changes Emotional response Q So let s start by determining which factors control our initial and prolonged reaction to stress Factors determining our reaction to stress Personality Traits Resilience Nonreactive resilience Doesn t Homeostatic resilience Strong react to a stressor reaction to stressor but returns to baseline quickly Positive growth resilience Learns and grows from the stress experience Cultural background Clashing of cultures Gender Men Problem solve first and emotions later Women Emotions first and problem solve second Experience Q What are the different personality types Q How does personality affect stress Personality types and Stress Type A Ultracompetitive controlling impatient aggressive hostile Higher perceived stress level Problems coping with stress Type B Relaxed contemplative Less frustrated by daily events More tolerant Type C Anger suppression Feelings of hopelessness and despair Exaggerated response to minor stressors Changing our behavior Learning how to respond appropriately to stress It takes 21 days to get used to new behavior Cognitive Techniques Immediate Think and act constructively Take control Problem solve Modify your expectations Stay positive Practice Affirmations Cultivate your sense of humor Focus on what s important Relaxation Techniques Short term to deal with Physiological changes Progressive relaxation Visualization Meditation Deep breathing Yoga Tai chi Taijiquan Listening to music Counter productive Coping Strategies Tobacco use Use of alcohol and other drugs Unhealthy eating habits Long term management of persistent stressors Dealing with the emotional response Social Support Friends and family Communication Assertive way without being aggressive or offending other people Exercise Emotional stress mobilizes the energy reserves To complete the cycle we need to get rid of this excess energy by exercising Nutrition Gives you a bank of energy to draw from Sleep Restores balance and rejuvenates cells Q How do we build a social network in a new environment Q How do we become more effective communicators Q How do we incorporate exercise into our daily routine Q How do we eat better Q How do we get adequate sleep Time Management Visualize achievement Know what the end goal is Prioritize Break up tasks into short term and long term tasks Set realistic goals and write them down SMART Goals Specific Measurable Attainable Realistic Time bound Budget enough time Keep track of tasks you complete Do your least favorite tasks first How to prioritize Consolidate tasks Identify quick transitional tasks Delegate responsibility Say no when necessary Give yourself a break Avoid time sinks Stop Procrastinating Just do it Q Volunteering forms an integral part of our society Apart from the obvious benefit to the population you are serving How do you think volunteering helps the volunteer Pros Cons Volunteering Altruism Better immune system functioning Activation of the relaxation response Pain relief Increase in the frequency and depth of positive emotions Increased self esteem Better overall mental health Better social integration Improved spiritual health Better cardiovascular health Personalized Plan of Action Identify the stressors Keep a journal for a week or two to help you spot patterns Designing your plan Coping Techniques that work for you Contract with your self to help you monitor change Getting help Q What is your basis for choosing a specific stress management techniques FRIDAY Sleep Disorders I will post a quiz at 5 00pm on Friday that is due at 11 59pm on Monday 10 questions 15 minutes only 1 submission allowed QUESTIONS CONCERNS THANK YOU