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Bio-Ecological Stress

Bio-Ecological Stress. Stress arousal resulting from our relationship with our environment. Symptoms. Irritability Emotional instability Depression Anxiety Decreased functioning Sleep disorders Suppressed immunity. Time. Deadlines Seasons Temperature time Metabolic time Energy time

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Bio-Ecological Stress

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  1. Bio-Ecological Stress Stress arousal resulting from our relationship with our environment

  2. Symptoms • Irritability • Emotional instability • Depression • Anxiety • Decreased functioning • Sleep disorders • Suppressed immunity

  3. Time • Deadlines • Seasons • Temperature time • Metabolic time • Energy time • Hormonal time

  4. Circadian Rhythms • Internal body clock • Hormonal patterns • Hypothalamus/Pineal Gland • 24 hour sleep-waking cycle • Shift work • Technology • Jet lag

  5. Jet Lag: A time zone change syndrome

  6. Symptoms • Insomnia, early waking or excessive sleepiness • Irritability • Difficulty concentrating or functioning • Headaches • Muscle soreness • Stomach distress • Constipation or diarrhea

  7. Facts • 24 to 1 • Arrival time • Exercise • West to east • am exercise • high protein breakfast & lunch • high carbohydrate dinner & evening snacks • earlier bedtime before departing • East to west • high carbohydrate breakfast • protein lunch & dinner • afternoon exercise

  8. Suggestions • Rest before departing • Arrive early • Sleep on the plane • Hydrate with water • Reset watch • Adjust light exposure

  9. Environmental Changes & Stress • Altitude • Temperature • Humidity

  10. Stress Management: Climate and Altitude • Minimum 2 days in higher altitudes before demanding activities • Deep breathing • Gentle, progressive muscle stretching • Appropriate dress • Avoid alcohol in cold climates, high altitudes • Slow down in hot, humid climates • Drink liquids, especially water • Limit sodium intake • Eat at least 8 servings fresh fruits & vegetables • Sun block

  11. Noise • Physical effects • SNS • Cardiovascular • Hearing loss • Adaptation • Psychological effects • Acoustic stress • Irritability, anxiety • Shortened concentration • Adaptation

  12. Whisper 30 Quiet room 40 Moderate rainfall 50 Dishwasher 60 Conversation 60 Vacuum cleaner 70 Subway 90 Auto horn 110 Motorcycle 95-120 Movie theater 118 Health club 120 MP3 (max) 120 Jet takeoff 120 Live concert 120+ Sporting event 127 Firearm 140 Noise Levels in Decibels (dB)

  13. Managing Noise • Relocation • Earplugs & sound-insulating earphones • Distance from band/stage • Moderate volume • Drapes • Carpeting • “White noise” and relaxing sounds

  14. Consciousness-Altering Techniques • Meditation • Visualization • Yoga • Progressive relaxation • Self-hypnosis

  15. Meditation • A state of passive concentration in which alertness & control are maintained, but tension is not produced • Purpose: gain control over your attention so that you can choose what to focus upon rather than being subject to consistent external control • Focus: the intellectual dimension

  16. Benefits of Meditation • Decreased heart rate • Decreased respirations • Decreased B/P • Decrease in anxiety • Elimination of “constant mind chatter” • Increase in resistance to negativity

  17. Practice of Meditation • Many different forms • Soto Zen • Mandala • Transcendental • The “important four” components • Relatively quiet environment • Mental device that provides a constant stimulus • Comfortable position • Passive attitude

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