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L(a)unch and Learn Seminar 2011

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The document discusses various ways to manage and control stress. It describes the body's stress response and different types of stress like eustress, distress, and optimal stress. Prolonged stress can lead to a high allostatic load and negative health consequences. Personality types also influence stress levels, with Type A personalities generally experiencing more stress than Type B's. The document recommends mental control techniques for managing stress, like problem solving and maintaining a positive outlook. It emphasizes that regular exercise is important for stress control as it can help people feel less anxious, relaxed, better about themselves, and eat more nutritiously. Controlling stress requires making time for exercise.

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AL unch & Learn Seminars 2011Thursday January27th5:30-6:30pmEffects of Stress and How to Manage ItNo ChargeFood & Drink ProvidedLaunch Sports116 遜 W. Lime Ave.Old Town Monrovia626.303.1999 seminars@launchsports.com
What is Stress?Stress is the physical, behavioral, and psychological response of the body to demands made upon it.
What is a Stressor?Stressor is a term used for what is actually causing the stress.A stressor is any condition or event that causes a stress response; it may be physical, social, or psychological
Examples of StressorsCollegeWorkDeadlinesFriends/ RelationshipsGraduationsHolidaysBirthdays
Major Classifications of Stressors
LifestyleAdaptationOverload FrustrationDeprivation
PersonalitySelf-conceptTime-urgencyAnger and hostilityNeed for controlAnxiety and anxious-reactivity
EnvironmentBiological rhythmsNutritionOvercrowdingNoisePollutionToxic WastesDrugs
Different Types of StressEustressDistressOptimal Stress
EustressEustress is positive, action-enhancing stress. Example: Exercise is a positive stress because we view the stressor (exercise) a benefit to good health and well-being.
DistressDistress is to denote negative, debilitating, or harmful stress.Example: Trying to do 10 things a once, while worrying about deadlines, being tired, forgetting to eat, etc.
Optimal StressOptimal stress is a point between eustress and distress at which performance should be at its best.Example: When you are stressed out about deadlines, yet you make time to exercise. (If you balance them you will become more motivated)
General Adaptation Syndrome(GAS)A Model that helps illustrate the bodys response to stress3 StagesAlarm StageResistance StageExhaustion Stage
Alarm StageBecome aware of the stressorThe body is modified to defend against the stressor.
Alarm StageExample: Diagnosis; Important Game; Unplanned pregnancy; Realized a deadline passedYour response might beIncreased heart rate, tense muscles, dry mouth, sweating, stomach may feel queasy.
Resistance StagePreparation to fight the stressorArousal remains high, as the body and mind try to defend against and adapt to the stressor.
Resistance StageExample: Realization that you have to fight; play the game; plan BYour response might beHeart rate and respiration will stabilize, muscles begin to relax, sweating decreases, immune system continues to ward off illness.
Exhaustion StageNegative consequences of stress appear.Resources to defend against stressors are very limited; ability to resist may collapse.
Exhaustion StageWhen your at the end of completion and you are so tired because of the constant worry. You may experience illness because your body is so wore down.Your response might be Symptoms of the alarm stage may reappear, bodily functions weaken, immune system will shut down causing illness, even can death occur.
Alarm ReactionStage of ResistanceExhaustionGeneral Adaptation Syndrome
Do you wonder what will happen to you body after constant wear and tear?(The Allostatic Load Theory)
Allostatic Load TheoryResearchers have termed the long-term wear and tear of the stress response as Allostatic Load.An individuals allostatic load is dependent on many factors including: genetics, life experiences, and emotional and behavioral responses to stressors.
High Allostatic LoadA high allostatic load may be due to frequent stressors, poor adaption to common stressors , an inability to shut down the stress response, and imbalances in the stress response of different body systems.
Allostatic LoadResearchers have linked high allostatic load with heart disease, hypertension, obesity, and reduced brain and immune system functioning.In other words, when your allostatic load exceeds your ability to cope, you are more likely to get sick.
Systems of the body Affected by StressNervous SystemMuscular SystemGastrointestinal SystemCardiovascular SystemSkin SystemImmune System
THE BOTTOM LINE IS LEARN TO CONTROL YOUR STRESS TO PREVENT ALLOSTATIC LOAD FROM OCCURING!!!
L(a)unch and Learn Seminar 2011
Your Personality Type has a Huge Impact on How You Control Stress!(Type A vs Type B)
Type A PersonalityType A people tend to display excessive amounts of stress and generally do not have a moderate level of patience.Example: Your boss yelling at you because you did not make a deadline. (boss may be Type A)
Characteristics of Type AsAlways moving, walking, and eating rapidly.Feel impatient with the rate at which most events take place.Strive to think or do two or more things at once.Cannot cope with leisure time.Are obsessed with numbers.
Type B PersonalityType B people tend to be more relax and laid back, and have a high patience level.Example: You dont feel guilty relaxing after work-you dont involve your work in your home life.
Characteristics of Type BsNever do more than one thing at a time.Feel no need to display or discuss either their achievements or accomplishments unless the situation requires it.Can relax without guilt.Laid back a calm about things.
Type A vs Type BType AMakes up about 90% of the population.Have a higher risk for heart disease.Display excessive amounts of stress and often times feels threatened by competition.Type BOnly makes up 10% of the population.Decreased chance of heart disease.Handles stress well and doesnt feel threatened.
How Can You Control Stress?
Mental ControlThink and Act ConstructivelyTake ControlProblem-solveModify ExpectationsMaintain PositivityCultivate your Sense of HumorWeed Out TriviaLive in the PresentGo with the Flow
Control Your MindSometimes controlling your mind isnt easy, you have to train yourself to be in control. In events that you have no control over, it doesnt do any good to get angry or be impatient. Example: Someone cuts you off in traffic.REMEMBER, YOU HAVE CONTROL OF YOUR OWN MIND!!!
Training Your Mind to Be Patient Will...Help you approach rocky situations with more control.Will keep you in a better mood throughout the day.Will allow you to relax and get more out of life, due to the fact that you are not finding flaws in everyone else.
Exercise IS Important in Controlling Stress!
Four Ways Exercise Controls Stress1.Exercise can help you feel less anxiousClinical studies have shown that after exercise there is decreased electrical activity of tensed muscles.People have been less jittery and hyperactive after an exercise session.
Stress Control and Exercise2. Exercise can relax you.One exercise session generates 90 to 120 minutes of relaxation response (also called post-exercise euphoria or endorphin response).Endorphins improve your mood and leave you relaxed.
Stress Control and Exercise3. Exercise can make you feel better about yourself.Think about those times that you have been physically active. Havent you felt better about yourself?That feeling of self-worth contributes to stress relief!
Stress Control and Exercise4. Exercise can make you eat betterPeople who exercise regularly tend to eat more nutritious food.Good nutrition helps your body manage stress better.
Controlling Stress Comes Down to Making Time to Exercise...So Exercise, Because your worth it!!!

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L(a)unch and Learn Seminar 2011

  • 1. AL unch & Learn Seminars 2011Thursday January27th5:30-6:30pmEffects of Stress and How to Manage ItNo ChargeFood & Drink ProvidedLaunch Sports116 遜 W. Lime Ave.Old Town Monrovia626.303.1999 seminars@launchsports.com
  • 2. What is Stress?Stress is the physical, behavioral, and psychological response of the body to demands made upon it.
  • 3. What is a Stressor?Stressor is a term used for what is actually causing the stress.A stressor is any condition or event that causes a stress response; it may be physical, social, or psychological
  • 7. PersonalitySelf-conceptTime-urgencyAnger and hostilityNeed for controlAnxiety and anxious-reactivity
  • 9. Different Types of StressEustressDistressOptimal Stress
  • 10. EustressEustress is positive, action-enhancing stress. Example: Exercise is a positive stress because we view the stressor (exercise) a benefit to good health and well-being.
  • 11. DistressDistress is to denote negative, debilitating, or harmful stress.Example: Trying to do 10 things a once, while worrying about deadlines, being tired, forgetting to eat, etc.
  • 12. Optimal StressOptimal stress is a point between eustress and distress at which performance should be at its best.Example: When you are stressed out about deadlines, yet you make time to exercise. (If you balance them you will become more motivated)
  • 13. General Adaptation Syndrome(GAS)A Model that helps illustrate the bodys response to stress3 StagesAlarm StageResistance StageExhaustion Stage
  • 14. Alarm StageBecome aware of the stressorThe body is modified to defend against the stressor.
  • 15. Alarm StageExample: Diagnosis; Important Game; Unplanned pregnancy; Realized a deadline passedYour response might beIncreased heart rate, tense muscles, dry mouth, sweating, stomach may feel queasy.
  • 16. Resistance StagePreparation to fight the stressorArousal remains high, as the body and mind try to defend against and adapt to the stressor.
  • 17. Resistance StageExample: Realization that you have to fight; play the game; plan BYour response might beHeart rate and respiration will stabilize, muscles begin to relax, sweating decreases, immune system continues to ward off illness.
  • 18. Exhaustion StageNegative consequences of stress appear.Resources to defend against stressors are very limited; ability to resist may collapse.
  • 19. Exhaustion StageWhen your at the end of completion and you are so tired because of the constant worry. You may experience illness because your body is so wore down.Your response might be Symptoms of the alarm stage may reappear, bodily functions weaken, immune system will shut down causing illness, even can death occur.
  • 20. Alarm ReactionStage of ResistanceExhaustionGeneral Adaptation Syndrome
  • 21. Do you wonder what will happen to you body after constant wear and tear?(The Allostatic Load Theory)
  • 22. Allostatic Load TheoryResearchers have termed the long-term wear and tear of the stress response as Allostatic Load.An individuals allostatic load is dependent on many factors including: genetics, life experiences, and emotional and behavioral responses to stressors.
  • 23. High Allostatic LoadA high allostatic load may be due to frequent stressors, poor adaption to common stressors , an inability to shut down the stress response, and imbalances in the stress response of different body systems.
  • 24. Allostatic LoadResearchers have linked high allostatic load with heart disease, hypertension, obesity, and reduced brain and immune system functioning.In other words, when your allostatic load exceeds your ability to cope, you are more likely to get sick.
  • 25. Systems of the body Affected by StressNervous SystemMuscular SystemGastrointestinal SystemCardiovascular SystemSkin SystemImmune System
  • 26. THE BOTTOM LINE IS LEARN TO CONTROL YOUR STRESS TO PREVENT ALLOSTATIC LOAD FROM OCCURING!!!
  • 28. Your Personality Type has a Huge Impact on How You Control Stress!(Type A vs Type B)
  • 29. Type A PersonalityType A people tend to display excessive amounts of stress and generally do not have a moderate level of patience.Example: Your boss yelling at you because you did not make a deadline. (boss may be Type A)
  • 30. Characteristics of Type AsAlways moving, walking, and eating rapidly.Feel impatient with the rate at which most events take place.Strive to think or do two or more things at once.Cannot cope with leisure time.Are obsessed with numbers.
  • 31. Type B PersonalityType B people tend to be more relax and laid back, and have a high patience level.Example: You dont feel guilty relaxing after work-you dont involve your work in your home life.
  • 32. Characteristics of Type BsNever do more than one thing at a time.Feel no need to display or discuss either their achievements or accomplishments unless the situation requires it.Can relax without guilt.Laid back a calm about things.
  • 33. Type A vs Type BType AMakes up about 90% of the population.Have a higher risk for heart disease.Display excessive amounts of stress and often times feels threatened by competition.Type BOnly makes up 10% of the population.Decreased chance of heart disease.Handles stress well and doesnt feel threatened.
  • 34. How Can You Control Stress?
  • 35. Mental ControlThink and Act ConstructivelyTake ControlProblem-solveModify ExpectationsMaintain PositivityCultivate your Sense of HumorWeed Out TriviaLive in the PresentGo with the Flow
  • 36. Control Your MindSometimes controlling your mind isnt easy, you have to train yourself to be in control. In events that you have no control over, it doesnt do any good to get angry or be impatient. Example: Someone cuts you off in traffic.REMEMBER, YOU HAVE CONTROL OF YOUR OWN MIND!!!
  • 37. Training Your Mind to Be Patient Will...Help you approach rocky situations with more control.Will keep you in a better mood throughout the day.Will allow you to relax and get more out of life, due to the fact that you are not finding flaws in everyone else.
  • 38. Exercise IS Important in Controlling Stress!
  • 39. Four Ways Exercise Controls Stress1.Exercise can help you feel less anxiousClinical studies have shown that after exercise there is decreased electrical activity of tensed muscles.People have been less jittery and hyperactive after an exercise session.
  • 40. Stress Control and Exercise2. Exercise can relax you.One exercise session generates 90 to 120 minutes of relaxation response (also called post-exercise euphoria or endorphin response).Endorphins improve your mood and leave you relaxed.
  • 41. Stress Control and Exercise3. Exercise can make you feel better about yourself.Think about those times that you have been physically active. Havent you felt better about yourself?That feeling of self-worth contributes to stress relief!
  • 42. Stress Control and Exercise4. Exercise can make you eat betterPeople who exercise regularly tend to eat more nutritious food.Good nutrition helps your body manage stress better.
  • 43. Controlling Stress Comes Down to Making Time to Exercise...So Exercise, Because your worth it!!!