Stress Management

1. Stress Management Kristin McCabe B.S. Exercise Science Licensed Massage Therapist

2. Today’s Objectives • Know the definition of stress • Identify types and symptoms of stress • Learn stress management techniques

3. What is Stress? • The definition of stress is "the non-specific response of the body to any demand for change“- Hans Seyle • There is good stress and bad stress or ‘distress’ • There are 3 different types: -acute stress -episodic acute stress -chronic stress • Each type has its own characteristics, symptoms, duration, and treatment approaches.

5. Acute Stress • This is the most common type of stress • Demands and pressures of the recent past and anticipated demands and pressures of the near future • Can be thrilling/exciting • Examples include: • Wedding Celebration (a good stress) • First day of school ( a good stress) • Car accidents • Specific deadlines or academic tests • This stress is highly treatable and manageable

6. Acute Stress Symptoms -Anger, irritability, anxiety, or depression - Tension headache, back pain, jaw pain - Heartburn, acid stomach, flatulence, diarrhea, constipation, and irritable bowel syndrome -Elevation in blood pressure, rapid heartbeat, sweaty palms, heart palpitations, dizziness, migraine headaches, cold hands or feet, shortness of breath, and chest pain

7. Episodic Acute Stress • Characteristics • They're always in a rush, but always late • They take on too much • Type A personalities • Pessimistic • ‘Worry Warts’ • Excessive competitive drive • Aggressiveness • Impatience

8. Episodic Acute Stress Symptoms • Persistent tension headaches • Migraines • Hypertension • Chest pain • Heart disease • Treatment- intervention on a number of levels, generally requiring many months of professional help

9. Chronic Stress • Grinding stress that wears people away day after day, year after year • Destroys bodies, minds and lives • A person with chronic stress never sees a way out of a miserable situation • Result of insistent demands and pressures for seemingly endless periods of time

10. Chronic Stress • Examples of chronic stress situations: • Stuck in an unhappy marriage • Despise current job • Experiencing Poverty • On-going family dysfunction • Chronic stress is difficult to treat and may require extended medical as well as behavioral treatment and stress management

11. Self Care- Stretches • See handout

12. Self Care- Massage Therapy • Benefits of Massage: • Reduces stress and muscle tension • Lowers blood pressure • Improves circulation • Boosts the immune system • Increases joint range of motion • Pain management • Much, much more! -Can be received through chair massage or table massage -There are many types of massage to choose from

13. Self Care- Exercise • Benefits of exercise are very similar to massage therapy benefits • Do what you enjoy! • Set goals and reward yourself for those goals • Start with 10 minutes and work up • Minimum requirements- • Moderate cardio 3 days a week for 30 minutes • Strength training 2 days a week ; 8-12 reps; 8-10 exercises

14. Self Care- Breathing/Meditation • See handout

15. Conclusion • Stress is inevitable • There are 3 types of stress- acute, episodic acute and chronic • Stress can have many harmful affects on the body • Learn to deal with stress in healthy ways through stretching, massage therapy, exercise and/or breathing/meditation techniques

16. Questions?

17. Resources • "Stress, Definition of Stress, Stressor, What is Stress?, Eustress?." The American Institute of Stress. The American Institute of Stress, n.d. Web. 7 Apr 2011. <http://www.stress.org/topic-definition-stress.htm>. • "Stress: The different kinds of stress." American Psychological Association. American Psychological Association, n.d. Web. 7 Apr 2011. <http://www.apa.org>.