Stress Management Presentation PDF

La gestion du stress SEMAINE 11 Definition of stress S T R E S S C A N B E D E F I N E D A S A S TAT E O F W O R RY O R M E N TA L T E N S I O N C A U S E D B Y A D I F F I C U LT S I T U A T I O N. S T R E S S I S A N A T U R A L H U M A N R E S P O N S E T H AT P R O M P T S U S T O A D...

La gestion du stress SEMAINE 11 Definition of stress S T R E S S C A N B E D E F I N E D A S A S TAT E O F W O R RY O R M E N TA L T E N S I O N C A U S E D B Y A D I F F I C U LT S I T U A T I O N. S T R E S S I S A N A T U R A L H U M A N R E S P O N S E T H AT P R O M P T S U S T O A D D R E S S C H A L L E N G E S A N D T H R E AT S I N O U R L I V E S. E V E RYO N E E X P E R I E N C E S S T R E S S T O S O M E DEGREE. Stress is essential for survival Without a stress response, our ancestors would never have been able to fight off their predators, and we wouldn't be here to talk about it. In the same way, without a stress response, we'd have a hard time getting up in the morning, going to school to learn and develop, working, doing activities and taking on challenges So stress isn't negative; it's necessary for life. General adaption syndrom  1. Alarm phase It's the immediate response to stress. Our brain has a vital role to play in helping us to survive, that of helping us to detect threats in our environment. When the brain detects a threat, it activates the sympathetic branch of our autonomic nervous system, releasing stress hormones (cortisol and noradrenalin/adrenaline). These hormones are produced to generate two responses that have enabled our species to evolve: fight or flight in the face of danger. To survive, our sympathetic nervous system triggers : - an increase in blood sugar (muscles need energy) - an acceleration of our cardiac and respiratory rhythms - dilated pupils and better hearing - reduced pain perception - slows down other systems (digestive and immune) 2. Resistance phase If the alarm phase persists, the body adapts and continues to expend far too much energy on the stress response. Shortly after the first phase, new hormones, glucocorticoids, are secreted (by the adrenal gland). These hormones raise blood sugar levels to provide energy for the muscles, heart and brain and maintain a constant level of glucose. The body prepares for the energy expenditure required in response to the stressful situation. Glucocorticoid secretion is self-regulated: receptors in the central nervous system detect the quantities released into the bloodstream and adapt their production. 3. Victory or exhaustion phase If we have succeeded in fighting the stressor (e.g. catching the bus to avoid arriving late), the parasympathetic branch of the autonomic nervous system is activated, bringing the body back to normal (rest, digestion and reproduction) by lowering the heart/respiratory rate and reactivating digestion and the other natural, habitual functions of our body's other systems. On the other hand, if exposure to stress is prolonged (e.g. a very stressful session), our body's resistance to stress diminishes. If we were to do a test to assess the level of stress hormones circulating at this phase, there's a good chance that these would be low, as the glands are exhausted. In fact, chronic stress can lead not only to a lowered immune system, but also to cardiovascular disease, type II diabetes, obesity, Alzheimer's and anxiety/depression. Flight or flight model explained https://www.youtube.com/watch?v=jEHwB1PG_-Q&ab_channel=Braive How stress affects your mind https://www.youtube.com/watch?v=CZTc8_FwHGM&ab_channel=Braiv e Stress management coping mechanisms 1. Physical activity: uses the energy mobilized by the stress response. 2. Sleep: essential brain cleansing to minimize the impact of the stress response. 3. Breathing: the only way to voluntarily affect the autonomic nervous system. Dysfunctional breathing can stimulate the sympathetic nervous system (stress response) by being: - buccal - thoracic and shallow - jerky (hyperventilation). On the contrary, functional breathing can stimulate the parasympathetic nervous system (return to calm) if it is: - nasal - light, slow and deep - with a slight pause after exhalation Cardiac coherence video https://www.youtube.com/watch?v=i5apnLrzaT4&t=157s&ab_channel=TAKEA DEEPBREATH