Managing Stress
What You Need to Know
Provided ByNevada Cancer Institute
Department of Outreach and Education
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.
NVCI Programming
Culinary Health Fund ProjectJust Move It Native American Program
Lance Armstrong Foundation (LAF) Survivorship
Multicultural Health and Wellness ProgramPatient NavigationSmoking Cessation
Sun SafetyCommunity Education Programs
What We Will Cover
-Causes of Stress-How Stress Leads To
Disease-Types of Stress
-Coping Techniques
Reducing The Burden of Cancer
Reducing the Burden of Cancer
• Managing stress =• Healthy lifestyle =• Stronger immune system = • Disease prevention
Causes of Stress
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.
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.
Life’s Stressors
Some significant stressors include:
• Major life event such as wedding, death, or birth.• Change or loss of job• Change in one’s 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
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….
I’m sure you’ve heard that saying “thinking makes it so”
Stress and Disease
Stress, Aging and Illness
Research now shows a link exists
between stress, aging and physical
illness
AGING
PHYSICAL ILLNESS
STRESS
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 body’s deterioration.
Those people who perceived that they are under heavy stress have significantly shortened telomeres, compared with those who feel more relaxed.
Chronic Stress and Aging
Chronic stress can accelerate the aging process
and act as a strong contributor to illness and disease.
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.
Stress Response
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.
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.
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
Recent Studies Show…
Free radicals increase during old age, resulting in biochemical alterations.
Oxidative stress is considereda key contributor to the aging process.
Mendoza-Nunez, Ruiz-Ramos, and Sanchez-RodriguezGerontology Research, UNAM Mexico City, Mexico - 2007
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.
CDC And NIOSH
The Centers for Disease Control and the
National Institute for Occupational Safety and Health
have recently dedicated themselves to studying Stress
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.
What is Stress?
So What Is Stress….. Really?
In practical terms, stress is the inability to adapt under pressure
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
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
Types of Stress
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 toRelease catecholamines (stress hormones includingEpinephrine) from the adrenal glands. This in turncreates a demand on the body which producesa higher metabolic rate.
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.
The Human Performance Chart
• Human Performance Chart
Early Warning Signs
• Poor emotional control • Constant insomnia• Chronic fatigue• Susceptibility to illness• Excessive moodiness• Exaggerated anxiety• Withdrawal from responsibility
CDC And NIOSH
The Centers for Disease Control and the
National Institute for Occupational Safety and Health
Have recently dedicated themselves to studying Stress
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
Stress and Disease
Scientific research has shown that stress is also a factor in:
obesity memory loss
migraines ulcerschronic insomnia tooth decaydigestive problems colds high blood pressure asthma
Stress and Disease
Stress causes cellular damage that can directly affect brain function.
Stress = Cellular change
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
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 body’s way of conserving energy in order to fight disease.
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.
Listening…
You can learn to listen to those signals.
Changing reactions to events allows the opportunity to improve outcomes
of stressful situations.
Coping Techniques
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
Stress Less Strategies
Examples of stress less personal strategies
WHEN I AM STRESSED I WILL:
1. Take a few deep breaths and calm my mind
2. Respond not react to an immediate problem
3. Ask for help when I need it
4. Take a hot bath before making any decisions (if possible)
5. Take a long walk
6. Write down the challenge and list three solutions
7. Wait three days if possible before acting upon situation
Even happy occasions can be stressful…
That’s why vacationing and relaxing is so important…
Things To Do in Las Vegas
Red Rock State Park
Spa Day at Green Valley Ranch
Lifestyle FactorsOther 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 can’t control• Laugh often
These factors have been known to boost the immune system and increase overall well-being.
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.
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 what’s important to you• Learn to say “no” when necessary
• Widen your circle• Organize your time
Stress Less Tips
Tips For Managing Your Own Stress
• Don’t worry about what you can’t 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
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
Opportunity and Crisis
In parts of Asia the character for the word Crisis is the same character for the word Opportunity.
The Head or Heart
• Choosing through our hearts
or through our heads
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.
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
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.
.
Proper Breathing
The body’s 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.
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.
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.
A pleasant environment can contribute to a relaxing life…
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
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.
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
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
Any Questions?
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
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.orgEmail: [email protected]
702-822-5433 main702-822-5286 direct
Thank You