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Managing Stress

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Title: Managing Stress


1
  • Managing Stress
  • What You Need to Know
  • Provided By
  • Nevada Cancer Institute
  • Department of Outreach and Education

2
NVCI Mission
  • The mission of Nevada Cancer Institute is to
    reduce the burden
  • of cancer for Nevada, the nation and the world
    through innovative and collaborative research,
    education and patient care.
  • The mission of the Outreach and Education
    Department of NVCI
  • is to provide awareness, education, and support
    to the public as
  • it pertains to cancer risks, detection, and
    treatment.

3
NVCI Programming
  • Culinary Health Fund Project
  • Just Move It Native American Program
  • Lance Armstrong Foundation (LAF) Survivorship
  • Multicultural Health and Wellness Program
  • Patient Navigation
  • Smoking Cessation
  • Sun Safety
  • Community Education Programs

4
What We Will Cover
  • -Causes of Stress
  • -How Stress Leads To Disease
  • -Types of Stress
  • -Coping Techniques

5
Reducing The Burden of Cancer
  • Reducing the Burden of Cancer
  • Managing stress
  • Healthy lifestyle
  • Stronger immune system
  • Disease prevention

6
  • Causes of Stress

7
What Causes Stress?
  • Feelings of stress are caused by the
  • body's instinct to defend itself.
  • Stress is a feeling that's created
  • when we react to particular events.
  • It's the body's way of rising to
  • a challenge and preparing to meet
  • a tough situation with focus, strength,
  • stamina, and heightened alertness.

8
Stressors
The events that provoke stress are called
stressors, and they cover a whole range of
situations
The human body responds to stressors by
activating the nervous system and specific
hormones. The hypothalamus signals the adrenal
glands to produce more of the hormones
adrenaline and cortisol and release them into
the bloodstream. These hormones speed up heart
rate, breathing rate, blood pressure and
metabolism.
9
Lifes Stressors
  • Some significant stressors include
  • Major life event such as wedding, death, or
    birth.
  • Change or loss of job
  • Change in ones financial situation whether
    positive or not
  • Illness or diagnosis of a loved one or self
  • Change in residence
  • Change in quality of life whether perceived or
    real

10
Thinking Makes It So
  • Whether perceived or real means your belief about
    something influences how your mind and body, your
    physiology and mental state, affect your overall
    health.
  • If you believe your quality of life is positive
    or not, it will be.
  • Im sure youve heard that saying thinking makes
    it so

11
  • Stress and Disease

12
Stress, Aging and Illness
  • Research now shows
  • a link exists between stress, aging and physical
    illness

13
Telomeres and Aging
  • Telomeres are the protective DNA complex at
  • the end of the chromosome. The destruction
  • of this DNA complex shortens life span and
  • speeds the bodys deterioration.
  • Those people who perceived that they are under
    heavy stress have significantly shortened
    telomeres, compared with those who feel more
    relaxed.

14
Chronic Stress and Aging
Chronic stress can accelerate the aging
process and act as a strong contributor to
illness and disease.
15
The Physiology of Stress
  • Blood vessels open wider to let more blood flow
    to large muscle groups, putting our muscles on
    alert.
  • Pupils dilate to improve vision. The liver
    releases some of its stored glucose to increase
    the body's energy. And sweat is produced to cool
    the body.
  • All of these physical changes prepare a person to
    react quickly and effectively to handle the
    pressure of the moment.

16
  • Stress Response

17
Stress Response
This natural reaction is known as the stress
response. Working properly, the body's stress
response enhances a person's ability to perform
well under pressure. But the stress response can
also cause problems when it overreacts or fails
to turn off and reset itself properly.
18
Adapting to Change
  • Scientists believe that the fight or flight
    response
  • helped the hunter/ gatherers cope with the
    threats of their uncertain world by releasing the
    hormones of
  • cortisol and adrenalin.

19
Research On Stress
  • UCLA scientists found that the stress hormone
  • cortisol suppresses immune cells ability to
    activate an enzyme that keeps immune cells young
    known as telomerase
  • UCLA
    David Geffen School of Medicine

  • UCLA
    Jonsson Cancer Center

20
Stress and Disease
  • Stress causes cellular damage that can
  • directly affect brain function.
  • Stress Cellular change

21
Recent Studies Show
  • Free radicals increase during old age,
  • resulting in biochemical alterations.
  • Oxidative stress is considered
  • a key contributor to the aging process.
  • Mendoza-Nunez, Ruiz-Ramos, and Sanchez-Rodriguez
  • Gerontology Research, UNAM Mexico City, Mexico -
    2007

22
  • Although new evidence suggests that
  • stress speeds up the aging process by
  • harming DNA, there is good news!
  • We have the ability to impact our stress levels
  • and offset the affect of stress on us.
  • Those who learn to manage their stress well
  • do not show the same amount of damage to their
    telomeres.

23
CDC And NIOSH
  • The Centers for Disease Control
  • and the
  • National Institute for Occupational Safety and
    Health
  • have recently dedicated themselves to studying
    Stress

24
The Law of Stress
  • The Law of Stress
  • Robert Dato, an American Psychoanalyst,
    developed The Law of Stress, which states that
    stress is the difference between pressure and
    adaptability.

25
What is Stress?
  • So What Is Stress.. Really?
  • In practical terms, stress is the
  • inability to adapt under
  • pressure

26
Stress Statistics
  • Disabling Stress has doubled over the last six
    years
  • 72 of Americans experience frequent
    stress-related
  • physical or mental
    conditions
  • Unmanaged stress is a higher risk factor for
    cancer and heart disease than either cigarette
    smoking or high cholesterol

27
What Makes Stress Worsen
  • Lack of control
  • Lack of predictability
  • Lack of social affiliation-no one to talk with
  • No outlet for frustration caused by stressor
  • Interpret things as getting worse with no way to
    change it
  • Dr.
    Robert Sapolsky, Stress Researcher, Stanford
    University

28
  • Types of Stress

29
  • Acute Stress
  • Acute Stress is brought on by
  • a real or perceived immediate threat
  • to our physical, emotional, or psychological well
    being.
  • Feeling threatened triggers the response for the
    body to
  • Release catecholamines (stress hormones including
  • Epinephrine) from the adrenal glands. This in
    turn
  • creates a demand on the body which produces
  • a higher metabolic rate.

30
  • Chronic Stress
  • Researchers have now discovered that long-term
    activation of stress can have a hazardous, even
    lethal effect on the body, increasing obesity,
    heart disease, depression, sleep disorders and
    anxiety.
  • Chronic stress should not be taken lightly
  • or accepted as normal.

31
The Human Performance Chart
  • Human Performance Chart

32
Early Warning Signs
  • Poor emotional control
  • Constant insomnia
  • Chronic fatigue
  • Susceptibility to illness
  • Excessive moodiness
  • Exaggerated anxiety
  • Withdrawal from responsibility
  • Negative Thoughts

33
CDC And NIOSH
  • The Centers for Disease Control
  • and the
  • National Institute for Occupational Safety and
    Health
  • Have recently dedicated themselves to studying
    Stress

34
Stress and Disease
  • Some experts believe that stress may cause 50
    of all disease
  • Scientific research has shown that stress
  • is a leading cause of both cancer and heart
    disease
  • is a contributing factor in death
  • lowers the immune system
  • contributes to unhappiness

35
Stress and Disease
  • Scientific research has shown that stress is also
    a factor in
  • obesity
    memory loss
  • migraines
    ulcers
  • chronic insomnia tooth
    decay
  • digestive problems colds
  • high blood pressure asthma

36
Stress and Disease
  • Stress causes cellular damage that can
  • directly affect brain function.
  • Stress Cellular change

37
Stress And The Heart
  • In extreme stress the body shuts down all systems
    leaving the immune system unable to fight off
    disease. Latest research on social and
    psychological stress is showing that it can
  • Clog arteries
  • Restrict blood flow
  • Increase plaque
  • Stress creates intense negative cardiac response
  • that often leads to a heart attack

38
Dangerous stress Cellular changes
  • This change in brain function can result in
  • Loss of appetite
  • Loss of interest in sex
  • Loss of desire or ability to move
  • These set of conditions are known as sickness
    behavior.
  • There is speculation by the medical community
    that this
  • is the bodys way of conserving energy in order
    to fight disease.

39
Reactions to Stress
  • How we react to stressful events
  • can greatly affect our health
  • physically, mentally and emotionally.
  • The body sends signals that tell you when you are
    stressed.
  • Learning to recognize those signals gives us the
    power to respond to stress in ways that work for
    us and not against us.

40
Listening
  • You can learn to listen to those signals.
  • Changing reactions to events allows the
    opportunity to improve outcomes of stressful
    situations.

41
  • Coping Techniques

42
Stress Less Strategies
  • Identify sources of stress
  • Reduce exposure to those sources
  • Prepare three personal strategies for dealing
    with stress (see next slide)
  • Practice responding, not reacting
  • Notice differences in your stress level

43
Stress Less Strategies
  • Examples of stress less personal strategies
  • WHEN I AM STRESSED I WILL
  • Take a few deep breaths and calm my mind
  • Respond not react to an immediate problem
  • Ask for help when I need it
  • Take a hot bath before making any decisions (if
    possible)
  • Take a long walk
  • Write down the challenge and list three solutions
  • Wait three days if possible before acting upon
    situation

44
Even happy occasions can be stressful
45
Thats why vacationing and relaxing is so
important
46
Things To Do in Las Vegas
Spa Day at Green Valley Ranch
Red Rock State Park
47
Lifestyle Factors
  • Other lifestyle factors that can promote good
    health include
  • Time management
  • Rejuvenate emotionally and spiritually daily
  • (i.e. prayer, meditation, quiet time,
    affirmations)
  • Let go of what you cant control
  • Laugh often
  • These factors have been known to boost the immune
    system and increase overall well-being.

48
Relaxation Techniques
  • The Mayo Clinic suggests a number of things you
    can do to manage stress.
  • Learn new relaxation techniques
  • such as
    autogenic training,
  • visualization
    meditation.

49
Stress Less Tips
  • Tips For Managing Your Own Stress
  • Reclaim some healthy time management skills
  • Prepare to the best of your ability for events
    that may be challenging
  • Simplify your life
  • Prioritize whats important to you
  • Learn to say no when necessary
  • Widen your circle
  • Organize your time

50
Stress Less Tips
  • Tips For Managing Your Own Stress
  • Dont worry about what you cant control
  • Work to resolve any conflicts
  • Set realistic goals
  • Exercise on a regular basis
  • Get proper nutrition in your diet
  • Get plenty of rest
  • Meditate
  • Practice relaxation techniques on a regular basis

51
Time Management
  • Time Management skills are effective in lowering
    stress.
  • Being organized, prioritizing needs, and making
    time for self are all part of practicing
    effective time management.
  • Limit distractions
  • Create a to do list
  • Prioritize list by needs, wants and nonessentials
  • Delegate tasks you can pass on to another
  • Break larger tasks into smaller ones
  • Make time for self-do something that nourishes
    you

52
Opportunity and Crisis
  • In parts of Asia the character
  • for the word Crisis is the same
  • character for the word Opportunity.

53
The Head or Heart
  • Choosing through our hearts

  • or through our heads

54
Intention
  • Intention is defined as the state of
  • one's mind at the time one carries out an action.
  • Pay attention to your true intention.
  • Your intention will influence your outcome.
  • Intention shifts the energy of what you
    experience.

55
The Power of SILENCE
  • The Power of Silence
  • Practice silence by listening to your heart
  • In silence we allow the inner world to come
    forward and tune out the outer world the source
    of external stimuli.
  • In silence we rejuvenate our inner spirit,
    nourishing ourselves
  • The practice of silence lets us
  • clear the subconscious mind as thoughts come up
  • Recognize our spiritual self

56
Breathing -Pranayam
  • The American Medical Association reports
  • that 80 of diseases are stress-related.
  • To achieve relaxation and peace of mind
  • one must have command over the breath.
  • The lack of relaxation and peace of mind
  • in the personal and collective consciousness of
  • present day society inhibits proper breathing.
  • Poor breathing increases susceptibility to
    stress,
  • with all its attendant illnesses.
  • .

57
Proper Breathing
  • The bodys physical and psychological response to
    stress is to increase the breath rate.
  • Shallow upper chest breathing with a faster rate
    leads to chronic tension and weakened nerves,
    which sets the scene for illness.

58
Guided Imagery
  • Guided Imagery
  • Guided imagery is a program of directed thoughts
    and suggestions that guide your imagination
    toward a relaxed, focused state.
  • It is based on the concept that your mind and
    body are connected as one.
  • Guided Imagery is often used to ease stress while
    promoting relaxation through visualization in a
    safe way with no known risks.

59
Medical Hypnosis
  • Medical Hypnosis
  • Hypnosis is a trance-like state in which a person
    becomes more aware
  • and focused and is more open to suggestion.
  • Hypnosis allows patients to focus intently on a
    specific problem and its resolution while
    maintaining a comfortable state of physical
    relaxation. It also helps patients to enhance
    control over their body responses.

60
Meditation
  • Meditation
  • Meditation is focused awareness achieved through
    various scientifically researched techniques.
  • Meditation can be practiced for various
    reasons--for example, with an intent to increase
    physical relaxation, mental calmness, and
    psychological balance to cope
  • With one or more diseases and conditions and for
    overall wellness.

61
A pleasant environment can contribute to a
relaxing life
62
Feel Safe, Let Go Of Burdens
  • Sharing your story
  • in a safe
    environment
  • with people you
    trust
  • allows you to
    gain perspective
  • learn new healthy ways to handle your
    stress

63
Adapting to Stress
  • I imagine each of you have a story of
    adaptability in your family history that has been
    shared through the years reaffirming courage,
    strength, and faith.

64
Mind-Body Connection
  • Our physical manifestations are symptoms of
    something deeper going on inside of us
  • Practicing self-love assists us in reducing our
    own stress
  • Exploring our inner world allows us to balance
    our outer reality


65
Reducing Stress Reduces Illness
  • Your ability to reduce your stress
  • has a direct affect on your ability to lower
  • your risk for diseases, especially cancer and
    heart disease.
  • Manage Stress Healthy Lifestyle
  • Stronger Immune System Disease Prevention

66
Any Questions?
67
  • Resources
  • National Institute of Health www.nih.gov
  • Mayo Clinic www.mayoclinic.com
  • Nevada Cancer Institute www.nevadacancerinstitute
    .org
  • American Society of Clinical Oncology
    www.asco.org
  • American Institute of Stress http//www.stress.org

68
NEVADA CANCER INSTITUTE
  • Laurrana Leigon D.Div. C.Cht.
  • COMMUNITY HEALTH EDUCATOR
  • NEVADA CANCER INSTITUTE
  • 10000 W. Charleston Blvd.
  • Las Vegas, Nevada 89135
  • www.nevadacancerinstitute.org
  • Email Lleigon_at_nvcancer.org
  • 702-822-5433 main
  • 702-822-5286 direct

69
Thank You
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