1 / 32

Handling Stress on the High Seas

Handling Stress on the High Seas. Kim C. McCall MS RD LDN. What we are going to do today. We are going to learn about stress and scientific evidence documented on the effects of Acute Stress & Chronic Stress. Discover Stress Signals and Coping Mechanisms

yered
Télécharger la présentation

Handling Stress on the High Seas

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Handling Stress on the High Seas Kim C. McCall MS RD LDN

  2. What we are going to do today • We are going to learn about stress and scientific evidence documented on the effects of Acute Stress & Chronic Stress. • Discover Stress Signals and Coping Mechanisms • Learn 6 tips/techniques to manage stress

  3. What is Stress? • Sudden change in the environment causes a stress response • Example of a Flight or Fight Response – animal like • Muscle Tension • Higher Blood Pressure • Faster Heart Rate • Anger • Fear • Confusion • Sweating

  4. What about stress in today’s world? • Examples of challenges that cause these same symptoms

  5. When stress subsides • The body relaxes • Heart Rate decreases • Blood pressure returns to normal • Muscles relax

  6. Acute vs Chronic Stress Good vs. Bad Stress Short term stress can be good for us, but long term chronic stress may not be. Good Stress - Stimulates norepinephrine production Creates new memories, improves mood, problems feel like challenges, encourages creative thinking, and new connection in brain are formed. Bad Stress - Chronic over-secretion of stress hormones adversely affects brain function, especially memory. Too much cortisol can prevent the brain from laying down a new memory, or from accessing already existing memories.

  7. Bad Stress - • Females at Higher Risk from Noise Stress-Study (Texas A&M and Cornell University) • Stress Compromises the Blood-Brain Barrier (Gulf War – Israeli soldiers)

  8. Are you chronically stressed? Possible signs of stress • Anxiety • Back pain • Constipation or diarrhea • Depression • Fatigue • Headaches • Stiff neck or jaw • Upset stomach • Weight gain or loss • High blood pressure • Trouble sleeping or insomnia • Problems with relationships • Shortness of breath

  9. Ok – yeah I’m stressed out, like I thought…what can I really do about it?

  10. Coping with Stress • Before we talk about coping mechanisms, let’s try to understand ourselves first. • Identify how stress affects you can help you pick an appropriate coping strategy

  11. Stress Signals • Stress affects each of us in different ways, and it is important to be aware of your unique stress "signals". Stress signals fall into four categories. When you are under stress, you may experience any number of the following: • Feelings • Thoughts • Behaviors • Physical

  12. Stress SignalsFeelings ThoughtsBehaviorsPhysical • Feelings – anxiety, fear, irritability, moodiness, embarrassment • Thoughts - self-criticism, difficulty concentrating or making decisions, forgetfulness, preoccupation with the future, repetitive thoughts, fear of failure.

  13. Stress SignalsFeelings ThoughtsBehaviorsPhysical • Behaviors - crying, increased or decreased appetite, "snapping" at friends, acting impulsively, alcohol or other drug use (including smoking), nervous laughter, teeth grinding or jaw clenching, stuttering or other speech difficulties, being more accident-prone. • Physical - sleep disturbances, tight muscles, headaches, fatigue, cold or sweaty hands, back or neck problems, stomach distress, more colds and infections, rapid breathing, pounding heart, trembling, dry mouth.

  14. Worksheet • Two Worksheets per person • Write down a stressful situation that you would be comfortable sharing with your groupon TWO WORKSHEETS • Hand 1 Worksheet to the person on your left • Fill out your worksheet completely (FRONT PAGE ONLY) • Then, fill out your neighbor’s worksheet with their stressful situation (what would you do?)

  15. Positive Coping Examples Negative Coping Examples Criticizing yourself (negative self-talk) Driving fast in a car Chewing your fingernails Becoming aggressive or violent (hitting someone, throwing or kicking something) Eating too much or too little or drinking a lot of coffee Smoking or chewing tobacco Drinking alcohol Yelling at your spouse, children, or friends Taking a recreational drug to calm yourself Avoiding social contact • Listening to music • Playing with a pet • Laughing or crying • Going out with a friend (shopping, movie, dining) • Taking a bath or shower • Writing, painting, or other creative activity • Praying or going to church • Exercising or getting outdoors to enjoy nature • Discussing situations with a spouse or close friend • Gardening or making home repairs

  16. Coping Mechanisms • If you are doing any Negative Coping – STOP • If you are doing Positive Coping – continue, but know it may not always work, but will not be harmful

  17. Set yourself up to handle stress with these Tips/Techniques CHALLENGE - • Adopt at least 1 of these over the next year and see if it makes a difference

  18. Tip #1Sleep Well • Sleep 7-8 hours a night or what your body needs • If you are rested, you will be able to handle stressful situations when they arise

  19. Tip #2 Eat Well • Eat Every 4-6 hours • Get all the nutrients you need

  20. It’s snack time… • Take a Break if you need one • Then take about 10 minutes to check out the Apps on the IPAD and the laptop • Breathe2Relax App • Stress Check • I Compliment • Apps for Journaling • Live Journal

  21. Fun Apps to De-Stress • http://t2health.org/apps/breathe2relax • https://itunes.apple.com/us/app/stress-check/id330049595?mt=8 • https://itunes.apple.com/us/app/icompliment-free/id327769277?mt=8 • http://mac.appstorm.net/roundups/10-apps-to-store-your-thoughts/ • www.livejournal.com/

  22. Tip #3Let Go • Don’t worry about things you cannot control

  23. Tip #4 Prepare • Prepare ahead for events that you know will be stressful • And apply what you learned from previous experiences

  24. Tip #5Diaphragmatic Breathing • Many of us have heard about taking a deep breath when we are stressed to calm down • Expansion of the abdomen, not the chest • Hypothesized that voluntary slow deep breathing resets the autonomic nervous system through stretch-induced inhibitory signals and sends nerve signals to the heart, lungs, limbic system, and cortex • Activates the parasympathetic nervous system. • Slow stuff down.

  25. Diaphragmatic Breathing • https://www.youtube.com/watch?v=_7ySGgAFAAo

  26. Tip #6Progressive Muscle Relaxation (PMR) • Developed by Edmund Jacobson (physician) in 1920s • Since muscle tension accommodates anxiety, one can reduce anxiety by learning how to relax the muscle tension. • Combining a mental and physical component of stress • Physical component– tensing and relaxing the muscle groups over the entire body (legs, abdomen, chest, arms, face), with eyes closed. • Tense the muscle group for 10 seconds and then release it for 20 seconds. • Mental component – individual must focus on the feelings of the tension and the relaxation. Must stay present. • Relaxation technique that can be done in 10 minutes

  27. Tip #6Progressive Muscle Relaxation (PMR) • Research shows • Reduction in salivary cortisol levels and generalized anxiety • Decrease Blood Pressure • Decreased Heart Rate • Decreased Headaches • Better management of cardiac rehabilitation • Improvement in quality of life of patients after bypass surgery • Improvement of quality of life of patients with multiple sclerosis

  28. Progressive Muscle Relaxation (PMR) • https://www.youtube.com/watch?v=bX5JYeYE8FI

  29. Back to your worksheets • Review the stressful situation that you previously wrote down • Flip over the paper • What would you do differently in the future? • Consider the tips and techniques that we just went through • Remember a similar situation could happen again – how would you handle it now?

  30. Thank you • Email me with questions, comments, or for a copy of the presentation. Kmccall@mgsd.k12.nc.us

  31. References • http://www.fi.edu/learn/brain/stress.html • Stress Management Techniques: evidence-based procedures that reduce stress and promote health - Liza Varvogli1, Christina Darviri HEALTH SCIENCE JOURNAL ® VOLUME 5, ISSUE 2 (2011) • http://www.nlm.nih.gov/medlineplus/tutorials/managingstress/htm/_no_50_no_0.htm • http://www.cmhc.utexas.edu/stress.html • http://www.nimh.nih.gov/health/publications/stress/fact-sheet-on-stress.shtml • http://www.hsj.gr/volume5/issue2/521.pdf • http://www.mayoclinic.com/health/relaxation-technique/sr00007 • http://www.medicinenet.com/script/main/art.asp?articlekey=47281 • Science of Slumber: How Sleep Affects Your Memory J Med Invest. 2004 Aug;51(3-4):139-45

More Related