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.

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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: Lleigon@nvcancer.org

702-822-5433 main702-822-5286 direct

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