Stress Management KH 2520
Popular in Principles of Physical Activity and Fitness
Popular in PHIL-Philosophy
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This 17 page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 16 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
Stress Management You can’t stop the waves, but you can learn to surf… What is stress? Physical or Perceived ability psychological demand to respond WHA T CAUSES STRESS IN OUR LIVES? 1.Event Importance 2.Uncertainty All other sources of stress stem from these two factors! STRESS REACTIVITY How can you tell that you’re stressed? Heart beats faster. Muscles tense. Breathing becomes rapid and shallow. Sweat Blood pressure increases. Mind races Inability to concentrate Anxious,upset,agitated easily PROCESS OF STRESS Stage 1 Stage 2 Stage 3 Stage 4 • Environmental • Perception of • Stress • Behavioral Demand Demand Response Consequences INDIVIDUALIZED ZONES OF OPTIMAL FUNCTIONING (IZOF) THE FOURA’S OF DE-STRESSING 1.Avoid the stressor 3.Alter the stressor 2.Adapt to the stressor 4.Accept the stressor HOW ELSE CANWE DE-STRESS? Exercise Awareness/Mindfulness Reframing Social Support Time Management Organize and Prioritize EXERCISE Protective effects on • During exercise,we focus on depression and related what we are doing,not on our stress disorders. problems and stressors. The brain produces • Can be done in the morning to neurotransmitters start the day,midday to take a (endorphins) that relax break,or evening to purge the brain and the rest of tension. the body. That relaxed state helps • Best exercise for stress? us perceive stressors as less stressful. AWARENESSTECHNIQUES Progressive muscle relaxation (PMR): Tense a muscle group for 10 seconds,all the while paying attention to the sensations that are created. Relax those muscles,paying attention to that sensation. Increase awareness of muscular tension so you can recognize it in stress. AWARENESSTECHNIQUES Mindfulness-based stress reduction (MBSR): Self-regulation of attention from moment to moment. Concentrate on one primary object,like breathing,until focus is stable.Then allow the field of attention to expand to physical and mental sensations. Unconditional regard and acceptance toward all thoughts, rather than judgment. https://soundcloud.com/li-ne- liz/awareness-of-the-breath-10 AWARENESSTECHNIQUES Autogenic training (AT): Involves imagining that your arms and legs are heavy,warm,and tingly. This increases the blood flow to those areas. Uses suggestion via imagery that stimulates the breath,calming,and relaxation. Increases regulation of physiological and psychological stress reaction. AWARENESSTECHNIQUES Bio-Dots Stress Dots Tiny dots that respond to your body temperature. As temperature changes,the color of the Bio-Dot changes. Help you quickly determine your stress level. COGNITIVE REFRAMING We have a set of core beliefs about ourselves and everyday expectations. These core beliefs often replace unbiased event evaluation within a split second. Cognitive reframing helps us become aware and challenge our biases! SOCIAL SUPPOR T Provides: New Perspective Emotional Relief Physical Relaxation HeightenedAwareness Meaningful Distraction Team-based Coping TIME MANAGEMENT Assess how you use time and adjust Stoplight to problem management Say no Delegate to others Limit interruptions Recognize the need to invest time
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