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 Sensory Perception of Inside the Skin INS events i e Biofeedback Direct Perception of INS Emotional and Mental Responses to OUTS Limbic Responses Emotional and Mental Responses to INS Physiological Response 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 Poor performance Low Moderate High under aroused optimally aroused over aroused i e i e bored 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