What Is Stress??What Is Stress??

Stress Stress A state of general agitation or A state of general agitation or excitation that results when a excitation that results when a

stressor tends tostressor tends to alter equilibriumalter equilibrium

Why do we need to talk about Why do we need to talk about Stress Management?Stress Management?

SleeplessnessSleeplessness

DepressionDepression

Disrupted work efficiencyDisrupted work efficiency

Damaged interpersonal relationships Damaged interpersonal relationships

Long-term health issuesLong-term health issues

Challenging PersonalitiesChallenging Personalities

Why talk about Stress Why talk about Stress Management continued?Management continued?

Medical FindingsMedical FindingsBlood pressureBlood pressureCardiac stressCardiac stressGastrointestinal stressGastrointestinal stressDamage to cognitive function as a result of long term pain Damage to cognitive function as a result of long term pain

Mental Health FindingsMental Health FindingsOverall agitationOverall agitationAnxietyAnxietyDepression and outlookDepression and outlook

Negative self-imageNegative self-image

A Look At PotentialA Look At PotentialDay To Day Effects of StressDay To Day Effects of Stress

Stress Can Lead To Stress Can Lead To Carelessness in the WorkplaceCarelessness in the Workplace

Abrasive Management StylesAbrasive Management StylesCan Create StressCan Create StressIn The WorkplaceIn The Workplace

Stress Can Have Negative Effects Stress Can Have Negative Effects During Your During Your

Holiday Shopping at the Mall Holiday Shopping at the Mall

Stress can be the result of poor Stress can be the result of poor communication.communication.

Stress can even affect the Stress can even affect the family pet.family pet.

Stress CAN Be ManagedStress CAN Be Managed

In this discussion, emphasis will be In this discussion, emphasis will be given to:given to:

1. The importance of 1. The importance of early recognition and early recognition and interventionintervention of stress as part of a comprehensive of stress as part of a comprehensive approach to wellness and a general sense of well-approach to wellness and a general sense of well-being. being.

2. 2. Regular attentionRegular attention to the causes and signs of to the causes and signs of stress and to regular stress and to regular practice of early practice of early interventions and management techniquesinterventions and management techniques

Stress - General DefinitionStress - General Definition

Stress A state of general agitation Stress A state of general agitation or excitation that results when a or excitation that results when a stressor tends tostressor tends to alter equilibriumalter equilibrium Eustress – Temporary, Good StressEustress – Temporary, Good Stress Distress – Long Term Discomfort, Distress – Long Term Discomfort,

Anxiety, Depression and Potential Anxiety, Depression and Potential Medical IssuesMedical Issues

EustressEustress EusEustresstress – – A short-term, manageable state of A short-term, manageable state of

agitation that triggers the release of epinephrine agitation that triggers the release of epinephrine (adrenalin), blood sugars and insulin in (adrenalin), blood sugars and insulin in preparation for exertion such as ”preparation for exertion such as ”fight or fighfight or fight.” t.”

Eustress may also energize the body for Eustress may also energize the body for occasional events that require heightened energy occasional events that require heightened energy and intense focus levels. (e.gand intense focus levels. (e.g. competition, a . competition, a public presentation, a challenging meetinpublic presentation, a challenging meeting). g).

When constantly activatedWhen constantly activated, eustress may lose , eustress may lose some of its effects in achieving a desired some of its effects in achieving a desired excitation level (e.g. excitation level (e.g. burnout; boredom, overload burnout; boredom, overload or stalenessor staleness). ).

At this point, Eustress may create DistressAt this point, Eustress may create Distress

DistressDistress DDiistressstress - - To cause to worry; subject to To cause to worry; subject to

great strain; discomforted or to be troubledgreat strain; discomforted or to be troubled Conscious endurance of pain – often a Conscious endurance of pain – often a stoic stoic

acceptanceacceptance of painful circumstances. of painful circumstances. Distress may be associated with headache, Distress may be associated with headache,

sleeplessness, irritability, and a variety of sleeplessness, irritability, and a variety of illnessesillnesses

A simple definition that can be used is: A simple definition that can be used is: DisDistress occurs whentress occurs when pressure exceeds pressure exceeds one’s perceived ability to copeone’s perceived ability to cope. (Ellis’ . (Ellis’ Rational Emotive TheoryRational Emotive Theory))

Stress Clinical DefinitionsStress Clinical Definitions

Note Note The The common themes in stresscommon themes in stress areare the the individual’s perception of the stressor individual’s perception of the stressor resulting in an elevated state of anxiety and resulting in an elevated state of anxiety and agitationagitation..

The level and severity of agitation varies The level and severity of agitation varies among individuals. among individuals.

For For some individuals, some individuals, these mental states these mental states can be physically and emotionally harmful if can be physically and emotionally harmful if endured over extended periods without endured over extended periods without relief, redirection or management. Thusrelief, redirection or management. Thus

Why is this important for Athletic Why is this important for Athletic DirectorsDirectors

Highly-visible problem solversHighly-visible problem solvers Constant interruptions, requests Constant interruptions, requests

demandsdemands DeadlinesDeadlines Upcoming eventsUpcoming events CompetitorsCompetitors

Equate inadequate or ineffective job Equate inadequate or ineffective job performance to losingperformance to losing

Old injuriesOld injuries

Individual Individual PerceptionsPerceptions That May That May Contribute To A.D. StressContribute To A.D. Stress

Rigidity (aka “Rigidity (aka “hardening of the attitudhardening of the attitude”)– “e”)– “my way or the my way or the highwayhighway” and/or ” and/or “we’ve never done it that way”“we’ve never done it that way”

Competition – while not ALL bad, it can be harmful if one Competition – while not ALL bad, it can be harmful if one focuses excessively on the focuses excessively on the REWARDS REWARDS of competitionof competition

Impatience “Impatience “do it nowdo it now” “” “get it doneget it done” regardless of quality” regardless of quality

Catastrophize - Catastrophize - Everything Everything is a cataclysm which can lead is a cataclysm which can lead toto

Negative Self-Talk – This form of self-denigration can be Negative Self-Talk – This form of self-denigration can be damaging. Conversely, damaging. Conversely, positive self-talkpositive self-talk can provide hope can provide hope of reducing stress by reversing the negative thoughts andof reducing stress by reversing the negative thoughts and

Other Individual Other Individual PerceptionsPerceptions That That May Contribute To StressMay Contribute To Stress

   1.1. Inability to sayInability to say NO NO – – even when you even when you have a choice.have a choice.

2. Inability to 2. Inability to Let GoLet Go through Fthrough ForgivenessorgivenessMake a transgression or wrong doing Make a transgression or wrong doing

transgressor’s problem - NOT YOURS!!transgressor’s problem - NOT YOURS!! Resentment causes stress for YOU Resentment causes stress for YOU

Resentment does NOT harm the transgressorResentment does NOT harm the transgressorWhen a grudge resurfaces, breathe deeply, When a grudge resurfaces, breathe deeply,

think of think of something enjoyable, go to your something enjoyable, go to your “Happy Place”.“Happy Place”.

See yourself in controlSee yourself in control

Good News-Bad NewsGood News-Bad News

The bad news is that we create up to 75% of The bad news is that we create up to 75% of the stress that we experience the stress that we experience OURSELVES OURSELVES !!! !!!

The good news is The good news is WEWE can takes steps to can takes steps to minimize minimize the effectthe effect of distress!!!!!!!!!! of distress!!!!!!!!!! we can not promise removal of those factors we can not promise removal of those factors

that cause stress. that cause stress. instead, we will discuss different methods for instead, we will discuss different methods for

looking at stress (perception) and a range of looking at stress (perception) and a range of strategies for responding to it.strategies for responding to it.

Stress Buildup Stress Buildup Unmanaged and Managed StressUnmanaged and Managed Stress

00 2 4 2 4 6 8 10 6 8 10 Loss of Loss of ControlControl

00 2 2 4 4 6 6 8 8 10 10

Unmanaged Stress Unmanaged Stress BuildupBuildup

Personal awareness and Personal awareness and intervention keeps intervention keeps stress level low and stress level low and controlledcontrolled

Managed Managed Stress Stress

BuildupBuildup

Stress Resilient or Stress Hardy Stress Resilient or Stress Hardy ApproachApproach

1.1. View challenges as opportunities for personal growth View challenges as opportunities for personal growth and development (new strategies and resolutions)and development (new strategies and resolutions)

2.2. Take personal responsibility for actionsTake personal responsibility for actions3.3. Are Are adaptableadaptable4.4. Are open to Are open to new ideasnew ideas5.5. Are open to Are open to new perspectivesnew perspectives6.6. Take a proactive stance to gain new knowledgeTake a proactive stance to gain new knowledge

and skillsand skills7.7. Are resourcefulAre resourceful8.8. Are self-confidentAre self-confident9.9. Maintain high level attentiveness to the “entire self” and Maintain high level attentiveness to the “entire self” and

the effect of the environment the effect of the environment (Mindfulness)(Mindfulness)10.10. Anticipate stressful circumstances and take active Anticipate stressful circumstances and take active

measures to avoid the cause(s) or minimize the effect(s) measures to avoid the cause(s) or minimize the effect(s) through disassociationthrough disassociation

Disassociation Techniques Disassociation Techniques A Common Stress Management Strategy A Common Stress Management Strategy

1.1. Using ”Using ”body scanningbody scanning” to identify specific sources of ” to identify specific sources of internal tension, turmoil, pain and anxietyinternal tension, turmoil, pain and anxiety

2.2. Focusing on the sources of our stress and finding waysFocusing on the sources of our stress and finding waysto calm ourselves to calm ourselves despite its presence despite its presence (e.g., quiet, (e.g., quiet, seclusion, reduced light, music, imagery)seclusion, reduced light, music, imagery)

3.3. Using Using breathing controlbreathing control to achieve a more relaxed state to achieve a more relaxed state4.4. Recognizing the role of Recognizing the role of our perceptionour perception in dealing with in dealing with

difficult people (LTC 714)difficult people (LTC 714)5.5. Disassociating from external and internal sources or Disassociating from external and internal sources or

tension through tension through progressive relaxation techniquesprogressive relaxation techniques6.6. Disassociating from external and internal sources or Disassociating from external and internal sources or

tension through tension through progressive muscle contraction and progressive muscle contraction and relaxation techniquesrelaxation techniques

And occasionally disassociation

requires getting help from others!

Disassociation MethodsDisassociation Methods

Self-AnalysisSelf-Analysis

MindfulnessMindfulness

Environment Environment ChangesChanges

IndividualIndividual

TechniquesTechniques SystemsSystems

1. Focusing on1. Focusing on

externalexternal

sources of stresssources of stress

2. Use of body2. Use of body

scanning to focusscanning to focus

on precise sourceson precise sources

of stressof stress

3. Recognizing the3. Recognizing the

role of role of perceptionperception

in dealing within dealing with

difficult peopledifficult people

4. Focus efforts4. Focus efforts

on factors youon factors you

can controlcan control

1. Recreation1. Recreation

2. Crafts2. Crafts

3. Vacations3. Vacations

4. Solitude4. Solitude

5. Diminished5. Diminished

lightlight

6. Music6. Music

7. Pet(s)7. Pet(s)

1. Breathing 1. Breathing

ControlControl

2. Imagery2. Imagery

3. Progressive3. Progressive

RelaxationRelaxation

4. Progressive4. Progressive

muscle muscle relaxationrelaxation

5. Meditation5. Meditation

6. No Negative6. No Negative

Self-talkSelf-talk

7. Use positive7. Use positive

self-talkself-talk

8. Exercise8. Exercise

9. Quality sleep9. Quality sleep

1. Perceptual1. Perceptual ChangeChange2. Mindfulness2. Mindfulness3. Yoga3. Yoga4. Tai Chi4. Tai Chi5. Ai Chi5. Ai Chi6. Chiropractic6. Chiropractic7. Mental 7. Mental

Health Health CounselingCounseling

8. Mentoring8. Mentoring9. Spirituality9. Spirituality10. Exercise10. Exercise

Regular Regular practicepractice is is

essential foressential for masterymastery

The Effect of Prolonged Exposure to The Effect of Prolonged Exposure to StressStress

Without Management or ReleaseWithout Management or Release

BEHAVIORBEHAVIOR EMOTIONSEMOTIONS SENSATIONSSENSATIONS IMAGERYIMAGERY PERSONAL BELIEFSPERSONAL BELIEFS HEALTHHEALTH CONDITIONS CONDITIONS

The Physiologic Response The Physiologic Response The Autonomic Nervous System The Autonomic Nervous System

Sympathetic SystemSympathetic System Eustress for Fight/FlightEustress for Fight/Flight May Lead To Distress and IllnessMay Lead To Distress and Illness

Parasympathetic SystemParasympathetic System CalmingCalming Physiologic balancePhysiologic balance

  CascadeCascade RResponse to A Perceived Stressor esponse to A Perceived Stressor

External Stimulus Perceived External Stimulus Perceived 

AmygdalaAmygdala interprets activates Hypothalamusinterprets activates Hypothalamus

HypothalamusHypothalamus activates theactivates the Pituitary GlandPituitary Gland  

Pituitary GlandPituitary Gland stimulatesstimulates the the Adrenal GlandsAdrenal Glands  

Adrenal GlandsAdrenal Glands release Cortisols and Adrenalinrelease Cortisols and Adrenalin    

CortisolsCortisols cause the liver to release sugars  cause the liver to release sugars  Adrenalin increase breathing and heart ratesAdrenalin increase breathing and heart rates

Stress Sequence - AnimationStress Sequence - Animation

Negative Effect of Unchecked Negative Effect of Unchecked Fight or Flight ResponsesFight or Flight Responses

Cortisol Triggers Release of Sugar Cortisol Triggers Release of Sugar From LiverFrom Liver Long term potential effect Type 2 DiabetesLong term potential effect Type 2 Diabetes

Adrenalin Accelerates the Heart RateAdrenalin Accelerates the Heart Rate Long term potential for irregular thickening of Long term potential for irregular thickening of

the heart chambers leading to arrhythmiathe heart chambers leading to arrhythmia Increased potential for release of a plaque massIncreased potential for release of a plaque mass

Unmanaged Stress CycleUnmanaged Stress Cycle

StressfulStressful

EventEvent

  

Loss of Control Loss of Control Sympathetic Sympathetic Response Response

Negative Self TalkNegative Self Talk

((I can’t, It’s too I can’t, It’s too hard, hard,

I’m a dummyI’m a dummy) ) 

DistressDistress

(Anxiety)(Anxiety)

(Helplessness)(Helplessness)

Managed StressManaged Stress

Stressful EventStressful Event

Energizes Energizes Controls Sympathetic Controls Sympathetic

Planning & ControlledPlanning & Controlled Extremes Extremes

ResponseResponse Through Through Controlled Controlled Breathing Breathing, , Self ScanSelf Scan

& in Positive Self - Talk & in Positive Self - Talk ((It’s a challenge It’s a challenge but I can do it!! but I can do it!!))

    EustressEustress

Sleeplessness – A Catalyst of Sleeplessness – A Catalyst of StressStress

Midnight Midnight

Sleep and Work Cycles Sleep and Work Cycles

6 PM6 PM Impacted By Impacted By 10 AM 10 AMUnrelieved StressUnrelieved Stress

Low EfficiencyLow Efficiency High Efficiency Is High Efficiency Is

Causes More Stress Causes More Stress Reduced causing Reduced causing Stress Stress

   2 PM2 PM

Stress Stress Interrupts Interrupts

Deep SleepDeep Sleep

Stress Stress InterruptsInterrupts

Light SleepLight Sleep

Sleep Deprivation and HungerSleep Deprivation and Hunger

Sleep deprivation is believed to Sleep deprivation is believed to suppress production of the suppress production of the hormone hormone leptinleptin which is associated which is associated with hunger repressionwith hunger repression

Thus the sleep-deprived individual Thus the sleep-deprived individual may experience increased hunger may experience increased hunger and create a pattern of unhealthy and create a pattern of unhealthy eating habitseating habits

Medical Documentation of the Value Medical Documentation of the Value of Stress Managementof Stress Management P 14P 14

Hospitals and universities across the nation are opening Hospitals and universities across the nation are opening Mind-BodyMind-Body Connection Clinics, Integrated Medicine or Complementary MedicineConnection Clinics, Integrated Medicine or Complementary MedicineClinicsClinics e.g., e.g.,

HarvardHarvard StanfordStanford

MassachusettsMassachusettsKentuckyKentuckyWisconsinWisconsinPittsburghPittsburghUtahUtahDukeDuke

Physicians and other health practitioners report that Physicians and other health practitioners report that 60%-90% of 60%-90% of medical complaints are stress-relatedmedical complaints are stress-related

..

Stress Can Interfere With Stress Can Interfere With Normal Body FunctioningNormal Body Functioning

Stress May Accelerate AgingStress May Accelerate Aging

University of California-San Francisco University of California-San Francisco demonstrated damage to chromosome demonstrated damage to chromosome components among females exposed to components among females exposed to high stress levels for protracted periods. high stress levels for protracted periods. More commonly seen in senior populations asMore commonly seen in senior populations as

a normal aging function. a normal aging function. Of concern is the potential for loss of other Of concern is the potential for loss of other

physiologic functions at an earlier age including physiologic functions at an earlier age including reduced immunity, balance control, muscular reduced immunity, balance control, muscular strength and deterioration of mental capabilitiesstrength and deterioration of mental capabilities

Endorphin ProductionEndorphin ProductionThe Human Body’s Natural Stress The Human Body’s Natural Stress

RelieversRelievers For individuals who have developed For individuals who have developed

successful stress management strategies, successful stress management strategies, endorphinsendorphins (pain relievers), (pain relievers), seratonin seratonin (anti- (anti-depressant hormone) and melatonin (sleep depressant hormone) and melatonin (sleep inducing hormone) are produced at higher inducing hormone) are produced at higher levels that combine to induce a more levels that combine to induce a more persistent sense of well-being and persistent sense of well-being and relaxationrelaxation

Endorphin production is enhanced by:Endorphin production is enhanced by:

Endorphin Production EnhancementsEndorphin Production Enhancements

a. a.  Endurance exerciseEndurance exerciseb. Pleasant music (NOTE according to individual b. Pleasant music (NOTE according to individual

taste)taste)c.  Controlled breathingc.  Controlled breathingd.  Progressive muscle relaxationd.  Progressive muscle relaxatione. Warm water bathing, hydrotherapy or warm e. Warm water bathing, hydrotherapy or warm water exercisewater exercisef. Meditationf. Meditationg. Pleasant recreationg. Pleasant recreationh. Planned relaxation periodsh. Planned relaxation periods

i. Humori. Humor j.  Certain foods (chocolate and spicy peppers)j.  Certain foods (chocolate and spicy peppers)

k.  Massage and hugsk.  Massage and hugs

Dopamine and EndorphinsDopamine and Endorphins

EndorphinEndorphins relieve pain and produce pleasurable s relieve pain and produce pleasurable feelingsfeelings

DopamineDopamine creates neurologic stimuli that reinforce creates neurologic stimuli that reinforce the pleasure giving experience and help recall it or the pleasure giving experience and help recall it or associate it with similar circumstancesassociate it with similar circumstances

Thus, the aroma of favorite foods, association with Thus, the aroma of favorite foods, association with old friends, a good workout or a hobby old friends, a good workout or a hobby can elicit can elicit anticipation of pleasure and relaxationanticipation of pleasure and relaxation

This same system can also create cravings and This same system can also create cravings and can associate pleasure with harmful activities can associate pleasure with harmful activities such as smoking, over eating and drug usesuch as smoking, over eating and drug use

Educational Stressors That Demand Educational Stressors That Demand Stress Management P16Stress Management P16

a.  a.   diverse public opinion concerning the “best” diverse public opinion concerning the “best” methods to use in any educational settingmethods to use in any educational setting

b.   ever-increasing expectations for schools and b.   ever-increasing expectations for schools and educational programseducational programs

c.   shortage of funds with which to meet the c.   shortage of funds with which to meet the increased expectationsincreased expectations

d.   pressure for excellence as measured by d.   pressure for excellence as measured by academic standards achievement, scholarships, academic standards achievement, scholarships, championships, winning records.championships, winning records.

e.   High levels of activity compacted into 12 week e.   High levels of activity compacted into 12 week seasons andseasons and

Educational Stressors That Educational Stressors That Demand Stress ManagementDemand Stress Management

f.  f.   Overlapping seasonsOverlapping seasons g. g.  An expectation that all An expectation that all

administrators administrators have “ have “open doorsopen doors” all ” all the timethe time

h.  Interruptions when concentration is h.  Interruptions when concentration is requiredrequired

i. Management tasks requiring focus i. Management tasks requiring focus and accuracy (correspondence, reports and accuracy (correspondence, reports records)records)

j. Personnel evaluationsj. Personnel evaluations

Approaches to minimize stressApproaches to minimize stress

Remember, it’s not you, it’s the office you Remember, it’s not you, it’s the office you occupyoccupy

Make the things you control better, Make the things you control better, everything else is already perfecteverything else is already perfect

Take a systematic approach to difficult Take a systematic approach to difficult issues.issues.

Compartmentalize and prioritize problemsCompartmentalize and prioritize problems

Try not to make assumptions or knee jerk Try not to make assumptions or knee jerk reactionsreactions

Take time to get all the facts and see the Take time to get all the facts and see the big picturebig picture

Initial perceptions may not give the true Initial perceptions may not give the true picture and can lead to problems such as picture and can lead to problems such as these.these.

Anxiety InterventionsAnxiety Interventions

HypnosisHypnosis MusicMusic Meditation – Yoga – Tai ChiMeditation – Yoga – Tai Chi Humor therapy Humor therapy

University of Maryland Medical School Finding University of Maryland Medical School Finding 2005 (22% increase in blood flow during 2005 (22% increase in blood flow during humorous movies)humorous movies)

Humor – Distortion of Reality and Personal Humor – Distortion of Reality and Personal ExperienceExperience

Be Careful of Mixed MessagesBe Careful of Mixed Messages

For Sale – 1977For Sale – 1977

Used VolkswagenUsed Volkswagen

50 50 Actual MilesActual Miles

on Odometeron Odometer

Have Only Used First Have Only Used First and and

Reverse GearsReverse Gears

That’s Not My Job That’s Not My Job Man!!!Man!!!

I Just I Just PaintPaint the Lines the Lines

In TexasIn TexasEVERYTHINGEVERYTHING

is Bigis Big

What???What???What do you mean my daughter What do you mean my daughter

didn’t make the spirit didn’t make the spirit squad?????squad?????

Other Holistic Anxiety InterventionsOther Holistic Anxiety Interventions

Talk therapy – find a friendTalk therapy – find a friend Cognitive restructuringCognitive restructuring

Practicing positive self-talkPracticing positive self-talk Controlled breathingControlled breathing Progressive relaxation and positive imageryProgressive relaxation and positive imagery Take a mini-vacationTake a mini-vacation

Inspirational MaterialsInspirational Materials