Bab 9 stress & heath

BAB 9

PRINSIP DAN PRESKRIPSI EVALUASI KECERGASAN(DKK 3104)

Stress & HealthKhairul Azlan TaibBSc .(hons) UiTM

Department of Sport & Exercise Science

What is Stress?

“A specific set of biochemical conditions within the person’s body which are attempts at

adjusting to stimuli that are perceived to be pressure or tension”

Stress Target Zone

Too little - Optimal Too much - Disstress Disstress

Eustress Burn OutRust Out

Stress & Health

• Chronic stress can cause or exacerbate a variety of health problems.

• Excessive stress reduces the effectiveness of the immune system.

• Chronic fatigue syndrome has been associated with stress.

• Headaches and backaches are commonly associated to negative stress.

• Stress can indirectly influence health.

Stress & Cortisol• Stress (mental or physical) cause your body to secrete high level of cortisol

hormone.

• Cortisol – important for regulation of BP, immune function etc

• However, high amount of cortisol:– increase of abdominal fat– increase LDL, reduce HDL– risk of heart disease– decrease bone density (osteoporosis)– loss of muscle tissue– slow down metabolic rate– tend to eat more esp. carbs

Stress & HealthLinked to 50 – 70 % of all illnesses

Psychosomatic illnesses:

• High Blood Pressure• Heart disease• Increased blood clotting time• Increased cholesterol• Edema• Low back pain

• Psychiatric disorders (depression )

• Indigestion• Diarrhea• Poor posture• Headaches• Insomnia• Cancer

Physical Symptoms of Stress

•Increase sweating•More blood to brain•More sugar released to bloodstream•Less blood to skin•Increase in muscle tension•Cell use more energy•Faster heart rate & higher BP•Digestive system slows down•Decreased urine production

Steps for Stress ManagementRecognize the cause & be aware of the

symptoms

Use some type of relaxation technique orcoping strategy e.g., breathing, praying

Be as fit and healthy as possible

Seek solution for avoiding or controlling stressi.e : vacation, change job / scenery etc

Change your way of thinking -Avoid

‘disorderted thinking’

Physical Activity & Stress

• Distraction- Exercise provide break from the demand of normal life

• Increased endorphins- Exercise causes the release of natural painkilling chemicals

(endorphins) – related to affective changes in mood

• Neurotransmitter hypothesis- Exercise reduce the levels of catecholamine & cortisol

(hormone related to stress response)

Physical Activity & Stress

• Self esteem hypothesis- Exercise boost confident and a sense of self

mastery which can boost self esteem & make people feel better about themselves.

• Thermogenic hypothesis- Increase in core temperature during exercise

may produce therapeutic benefits.

Stress Reduction Method

• Mediation/Praying• Exercise• Breathing• Lifestyle

– Eating habits– Proper sleep

Emotional-Focused Coping Strategies

ConsciousRelaxationTechniques

Three R’s

Reduce MentalActivity

RecognizeTensionReduce

Respiration

Emotional-Focused Coping Strategies

Conscious Relaxation Techniques

The Quick Fix• Take timeout 5-10 minutes in a quite place• Sit, loosen your cloth, take off your shoes & close

your eyes• Inhale deeply for 4s• Exhale- letting the air our for 8 second• Do this several time• Mentally visualize a pleasant image• When time’s up, breathe deeply & stretch

Conscious Relaxation Techniques

Jacobson’s Progressive Relaxation Method• Neck Stretch• Shoulder lift• Trunk Swing• Trunk Stretch & Drop