What Is Stress??

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What Is Stress??

• Stress
• A state of general agitation or excitation that
  results when a stressor tends to alter
  equilibrium

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Why do we need to talk about Stress Management?

• Sleeplessness
• Depression
• Disrupted work efficiency
• Damaged interpersonal relationships
• Long-term health issues
• Challenging Personalities

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Why talk about Stress Management continued?

• Medical Findings
• Blood pressure
• Cardiac stress
• Gastrointestinal stress
• Damage to cognitive function as a result of long
  term pain
• Mental Health Findings
• Overall agitation
• Anxiety
• Depression and outlook
• Negative self-image

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A Look At PotentialDay To Day Effects of Stress
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Stress Can Lead To Carelessness in the Workplace
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Abrasive Management StylesCan Create StressIn
The Workplace
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Stress Can Have Negative Effects During Your
Holiday Shopping at the Mall
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Stress can be the result of poor communication.
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Stress can even affect the family pet.
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Stress CAN Be Managed

• In this discussion, emphasis will be given to
• 1. The importance of early recognition and
  intervention of stress as part of a comprehensive
  approach to wellness and a general sense of
  well-being.
• 2. Regular attention to the causes and signs of
  stress and to regular practice of early
  interventions and management techniques

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Stress - General Definition

• Stress A state of general agitation or excitation
  that results when a stressor tends to alter
  equilibrium
• Eustress Temporary, Good Stress
• Distress Long Term Discomfort, Anxiety,
  Depression and Potential Medical Issues

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Eustress

• Eustress A short-term, manageable state of
  agitation that triggers the release of
  epinephrine (adrenalin), blood sugars and insulin
  in preparation for exertion such as fight or
  fight.
• Eustress may also energize the body for
  occasional events that require heightened energy
  and intense focus levels. (e.g. competition, a
  public presentation, a challenging meeting).
• When constantly activated, eustress may lose
  some of its effects in achieving a desired
  excitation level (e.g. burnout boredom,
  overload or staleness).
• At this point, Eustress may create Distress

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Distress

• Distress - To cause to worry subject to great
  strain discomforted or to be troubled
• Conscious endurance of pain often a stoic
  acceptance of painful circumstances.
• Distress may be associated with headache,
  sleeplessness, irritability, and a variety of
  illnesses
• A simple definition that can be used is Distress
  occurs when pressure exceeds ones perceived
  ability to cope. (Ellis Rational Emotive Theory)

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Stress Clinical Definitions

• Note The common themes in stress are the
  individuals perception of the stressor resulting
  in an elevated state of anxiety and agitation.
• The level and severity of agitation varies among
  individuals.
• For some individuals, these mental states can be
  physically and emotionally harmful if endured
  over extended periods without relief, redirection
  or management. Thus

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Why is this important for Athletic Directors

• Highly-visible problem solvers
• Constant interruptions, requests demands
• Deadlines
• Upcoming events
• Competitors
• Equate inadequate or ineffective job performance
  to losing
• Old injuries

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Individual Perceptions That May Contribute To
A.D. Stress

• Rigidity (aka hardening of the attitude) my
  way or the highway and/or weve never done it
  that way
• Competition while not ALL bad, it can be
  harmful if one focuses excessively on the REWARDS
  of competition
• Impatience do it now get it done regardless
  of quality
• Catastrophize - Everything is a cataclysm
  which can lead to
• Negative Self-Talk This form of
  self-denigration can be damaging. Conversely,
  positive self-talk can provide hope of reducing
  stress by reversing the negative thoughts and

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Other Individual Perceptions That May Contribute
To Stress

•  1. Inability to say NO even when you
  have a choice.
• 2. Inability to Let Go through Forgiveness
• Make a transgression or wrong doing
  transgressors problem - NOT YOURS!!
• Resentment causes stress for YOU
• Resentment does NOT harm the transgressor
• When a grudge resurfaces, breathe deeply, think
  of something enjoyable, go to your Happy
  Place.
• See yourself in control

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Good News-Bad News

• The bad news is that we create up to 75 of the
  stress that we experience OURSELVES !!!
• The good news is WE can takes steps to minimize
  the effect of distress!!!!!!!!!!
• we can not promise removal of those factors that
  cause stress.
• instead, we will discuss different methods for
  looking at stress (perception) and a range of
  strategies for responding to it.

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Stress Buildup Unmanaged and Managed Stress

• 0 2 4 6 8 10
  Loss of Control
• 0 2 4 6 8 10

Unmanaged Stress Buildup
Personal awareness and intervention keeps stress
level low and controlled
Managed Stress Buildup
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Stress Resilient or Stress Hardy Approach

• View challenges as opportunities for personal
  growth and development (new strategies and
  resolutions)
• Take personal responsibility for actions
• Are adaptable
• Are open to new ideas
• Are open to new perspectives
• Take a proactive stance to gain new knowledge
• and skills
• Are resourceful
• Are self-confident
• Maintain high level attentiveness to the entire
  self and the effect of the environment
  (Mindfulness)
• Anticipate stressful circumstances and take
  active measures to avoid the cause(s) or minimize
  the effect(s) through disassociation

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Disassociation Techniques A Common Stress
Management Strategy

• Using body scanning to identify specific
  sources of internal tension, turmoil, pain and
  anxiety
• Focusing on the sources of our stress and finding
  ways
• to calm ourselves despite its presence (e.g.,
  quiet, seclusion, reduced light, music, imagery)
• 3. Using breathing control to achieve a more
  relaxed state
• 4. Recognizing the role of our perception in
  dealing with difficult people (LTC 714)
• 5. Disassociating from external and internal
  sources or tension through progressive relaxation
  techniques
• 6. Disassociating from external and internal
  sources or tension through progressive muscle
  contraction and relaxation techniques

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And occasionally disassociation requires getting
help from others!
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Disassociation Methods
Self-Analysis Mindfulness Environment Changes Individual Techniques Systems
1. Focusing on external sources of stress 2. Use of body scanning to focus on precise sources of stress 3. Recognizing the role of perception in dealing with difficult people 4. Focus efforts on factors you can control 1. Recreation 2. Crafts 3. Vacations 4. Solitude 5. Diminished light 6. Music 7. Pet(s) 1. Breathing Control 2. Imagery 3. Progressive Relaxation 4. Progressive muscle relaxation 5. Meditation 6. No Negative Self-talk 7. Use positive self-talk 8. Exercise 9. Quality sleep 1. Perceptual Change 2. Mindfulness 3. Yoga 4. Tai Chi 5. Ai Chi 6. Chiropractic 7. Mental Health Counseling 8. Mentoring 9. Spirituality 10. Exercise Regular practice is essential for mastery
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The Effect of Prolonged Exposure to
StressWithout Management or Release

• BEHAVIOR
• EMOTIONS
• SENSATIONS
• IMAGERY
• PERSONAL BELIEFS
• HEALTH CONDITIONS

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The Physiologic Response The Autonomic Nervous
System

• Sympathetic System
• Eustress for Fight/Flight
• May Lead To Distress and Illness
• Parasympathetic System
• Calming
• Physiologic balance

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 Cascade Response to A Perceived Stressor

• External Stimulus Perceived 
• Amygdala interprets activates Hypothalamus
• Hypothalamus activates the Pituitary Gland 
• Pituitary Gland stimulates the Adrenal Glands 
• Adrenal Glands release Cortisols and Adrenalin
•   Cortisols cause the liver to release sugars  
• Adrenalin increase breathing and heart rates

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Stress Sequence - Animation
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Negative Effect of Unchecked Fight or Flight
Responses

• Cortisol Triggers Release of Sugar From Liver
• Long term potential effect Type 2 Diabetes
• Adrenalin Accelerates the Heart Rate
• Long term potential for irregular thickening of
  the heart chambers leading to arrhythmia
• Increased potential for release of a plaque mass

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Unmanaged Stress Cycle

• Stressful
• Event
•  
• Loss of Control Sympathetic
  Response
• 
  Negative Self Talk
• (I cant, Its too hard,
• Im a dummy) 
• Distress
• (Anxiety)
• (Helplessness)

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Managed Stress

• Stressful Event
• Energizes
  Controls Sympathetic
• Planning Controlled
  Extremes
• Response Through
  Controlled Breathing,
  Self Scan
• in Positive Self - Talk
  (Its a challenge
  but I can do
  it!!)
•  
• Eustress

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Sleeplessness A Catalyst of Stress

• Midnight
• 
  
• Sleep and Work Cycles
• 6 PM Impacted By
  10 AM
• Unrelieved Stress
• Low Efficiency High Efficiency Is
• Causes More Stress Reduced causing
  Stress
•   2 PM

Stress Interrupts Deep Sleep
Stress Interrupts Light Sleep
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Sleep Deprivation and Hunger

• Sleep deprivation is believed to suppress
  production of the hormone leptin which is
  associated with hunger repression
• Thus the sleep-deprived individual may experience
  increased hunger and create a pattern of
  unhealthy eating habits

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Medical Documentation of the Value of Stress
Management P 14

• Hospitals and universities across the nation are
  opening Mind-Body
• Connection Clinics, Integrated Medicine or
  Complementary Medicine
• Clinics e.g.,
• Harvard
• Stanford
• Massachusetts
• Kentucky
• Wisconsin
• Pittsburgh
• Utah
• Duke
• Physicians and other health practitioners report
  that 60-90 of
• medical complaints are stress-related
• .

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Stress Can Interfere With Normal Body Functioning
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Stress May Accelerate Aging

• University of California-San Francisco
  demonstrated damage to chromosome components
  among females exposed to high stress levels for
  protracted periods.
• More commonly seen in senior populations as
• a normal aging function.
• Of concern is the potential for loss of other
  physiologic functions at an earlier age including
  reduced immunity, balance control, muscular
  strength and deterioration of mental capabilities

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Endorphin ProductionThe Human Bodys Natural
Stress Relievers

• For individuals who have developed successful
  stress management strategies, endorphins (pain
  relievers), seratonin (anti-depressant hormone)
  and melatonin (sleep inducing hormone) are
  produced at higher levels that combine to induce
  a more persistent sense of well-being and
  relaxation
• Endorphin production is enhanced by

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Endorphin Production Enhancements

• a.  Endurance exercise
• b. Pleasant music (NOTE according to
  individual taste)
• c.  Controlled breathing
• d.  Progressive muscle relaxation
• e. Warm water bathing, hydrotherapy or warm
  water exercise
• f. Meditation
• g. Pleasant recreation
• h. Planned relaxation periods
• i. Humor
• j.  Certain foods (chocolate and spicy
  peppers)
• k.  Massage and hugs

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Dopamine and Endorphins

• Endorphins relieve pain and produce pleasurable
  feelings
• Dopamine creates neurologic stimuli that
  reinforce the pleasure giving experience and help
  recall it or associate it with similar
  circumstances
• Thus, the aroma of favorite foods, association
  with old friends, a good workout or a hobby can
  elicit anticipation of pleasure and relaxation
• This same system can also create cravings and can
  associate pleasure with harmful activities such
  as smoking, over eating and drug use

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Educational Stressors That Demand Stress
Management P16

• a.   diverse public opinion concerning the best
  methods to use in any educational setting
• b.   ever-increasing expectations for schools and
  educational programs
• c.   shortage of funds with which to meet the
  increased expectations
• d.   pressure for excellence as measured by
  academic standards achievement, scholarships,
  championships, winning records.
• e.   High levels of activity compacted into 12
  week seasons and

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Educational Stressors That Demand Stress
Management

• f.   Overlapping seasons
• g.  An expectation that all administrators have
  open doors all the time
• h.  Interruptions when concentration is required
• i. Management tasks requiring focus and
  accuracy (correspondence, reports records)
• j. Personnel evaluations

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Approaches to minimize stress

• Remember, its not you, its the office you
  occupy
• Make the things you control better, everything
  else is already perfect
• Take a systematic approach to difficult issues.
• Compartmentalize and prioritize problems

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• Try not to make assumptions or knee jerk
  reactions
• Take time to get all the facts and see the big
  picture
• Initial perceptions may not give the true picture
  and can lead to problems such as these.

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Anxiety Interventions

• Hypnosis
• Music
• Meditation Yoga Tai Chi
• Humor therapy
• University of Maryland Medical School Finding
  2005 (22 increase in blood flow during humorous
  movies)
• Humor Distortion of Reality and Personal
  Experience

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Be Careful of Mixed Messages
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• For Sale 1977
• Used Volkswagen
• 50 Actual Miles
• on Odometer
• Have Only Used First and
• Reverse Gears

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Thats Not My Job Man!!!I Just Paint the Lines
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In TexasEVERYTHINGis Big
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What???What do you mean my daughter didnt make
the spirit squad?????
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Other Holistic Anxiety Interventions

• Talk therapy find a friend
• Cognitive restructuring
• Practicing positive self-talk
• Controlled breathing
• Progressive relaxation and positive imagery
• Take a mini-vacation
• Inspirational Materials

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