Stress And Physical Activity PDF

STRESS AND PHYSICAL ACTIVITIY TOPICS What is Stress? Causes of Stress Effects of Stress in our Body Stress Management Role of Physical Activity in Stress Management  STRESS Stress can be defined as any type of change that causes physical, emotional or psychol...

STRESS AND PHYSICAL ACTIVITIY TOPICS What is Stress? Causes of Stress Effects of Stress in our Body Stress Management Role of Physical Activity in Stress Management  STRESS Stress can be defined as any type of change that causes physical, emotional or psychological strain. Stress is your body's response to anything that requires attention or action. Causes of Stress Feels under a lot of Pressure Worried about something Don't have much or any control over the outcome of a situation Face big changes in your life Experience discrimination, hate or abuse Are going through a period of uncertainty Signs and Symptoms of Stress Rapid heartbeat Tense Muscles Difficulty in Breathing Profuse Sleep Problems Sweating  Physical signs of stress Difficulty breathing Indigestion or heartburn Panic attacks Constipation or diarrhea Blurred eyesight or sore Feeling sick, dizzy or fainting eyes Sudden weight gain or weight Sleep problems loss Fatigue Developing rashes or itchy skin Muscle aches and Sweating headaches Changes to your period or Chest pains and high menstrual cycle blood pressure Existing physical health problems getting worse How stress can make you behave If you feel stressed, it might make you: Find it hard to make decisions Unable to concentrate Unable to remember things, or make your memory feel slower than usual Constantly worry or have feelings of dread Snap at people Bite your nails Pick at or itch your skin  How stress can make you behave Grind your teeth or clench your jaw Experience sexual problems, such as losing interest in sex or being unable to enjoy sex Eat too much or too little Smoke, use recreational drugs or drink alcohol more than you usually would Restless, like you can't sit still Cry or feel tearful Spend or shop too much Not exercise as much as you usually would, or exercise too much Withdraw from people around you Fight or Flight Fight or Flight The fight-or-flight response, also known as the acute stress response, refers to the physiological reaction that occurs when in the presence of something mentally or physically terrifying. Tips of Managing Stress Look after your wellbeing: Be kind to yourself Connect with others Try to find time to relax. Develop your interests and hobbies. Spend time in nature. Look after your physical health.  Be kind to yourself Learning to be kinder to yourself can help with how you feel in different situations. Try to take breaks in your day for things you enjoy. And reward yourself for your achievements, even if they seem small. Find Time to Relax Allow yourself for a short break or vacation. This might help you on how you feel about yourself. Connecting with others Connecting with others can help us have a greater sense of belonging and reduce feelings of loneliness. Develop your Interest and Hobbies Spending time on things you enjoy could help distract you from a stressful situation. If stress is making you feel lonely or isolated, shared hobbies can also be a good way to meet new people.  Spend Time With Nature This can help to reduce stress and improve wellbeing. You could try going for a walk in a green space, taking care of indoor plants, or spending time with animals.  Look after your physical health. Getting enough sleep, staying physically active and eating a balanced diet can make stress easier to manage. Stress can sometimes make these things difficult to look after. But even small changes can make a big difference. Role of Physical Activity in Reducing Stress Exercise and stress relief Exercise increases your overall health and your sense of well- being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits. It pumps up your endorphins. It reduces negative effects of stress It's meditation in motion It improves your mood.  Endorphins Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins It reduces negative effects of stress Exercise can provide stress relief for your body while imitating effects of stress, such as the flight or fight response, and helping your body and its systems practice working together through those effects. Meditation in Motion You may often find that you've forgotten the day's irritations and concentrated only on your body's movements after a basketball game, a rounds of walk and run or a cycle ride.  Improves your mood Regular exercise can increase self- confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety How do you manage your stress? Resources https://www.mind.org.uk/information-support/types-of-mental- health-problems/stress/causes-of-stress/Source #2 https://www.who.int/news-room/questions-and- answers/item/stress#:~:text=What%20is%20Stress%3F,experiences %20stress%20to%20some%20degree. https://www.mayoclinic.org/healthy-lifestyle/stress- management/in-depth/exercise-and-stress/art- 20044469#:~:text=Exercise%20increases%20your%20overall%20he alth,%2Dgood%20neurotransmitters%2C%20called%20endorphins.