STRESS & ANXIETY S E I B S T A T E W E L L N E S S C E N T E R L U N C H & L E A R N P R E S E N T A T I O N J U N E 1 7,

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1 STRESS & ANXIETY S E I B S T A T E W E L L N E S S C E N T E R L U N C H & L E A R N P R E S E N T A T I O N J U N E 1 7,

2 STRESS IN AMERICA¹ Most Americans report feeling moderate to high stress levels 44% of adults report that their stress level has increased in the past 5 years Money, work (concerns about job loss), and the economy are major sources of stress 39% of adults report overeating or eating unhealthy foods due to stress

3 WHAT IS STRESS?² Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. Stress response Your body s way of protecting you When working properly, it helps you stay focused, energetic, & alert. In emergency situations, stress can save your life Helps you rise to meet challenges BUT beyond a certain point, stress stops being helpful and starts to cause major damage to your health, mood, productivity, relationships, and quality of life.

4 HOW THE BODY RESPONDS TO STRESS² Fight or Flight Response When you perceive a threat, your nervous system releases stress hormones adrenaline & cortisol These hormones get the body ready for emergency action Your heart beats faster, muscles tighten, blood pressure rises, breathing quickens, & your senses become sharper.

5 Most dangerous thing about stress is how easily it can creep up on you Overwhelming stress can lead to serious mental and physical health problems It can also take a toll on your relationship at home, work, and school. STRESS OVERLOAD

6 STRESS DOESN T ALWAYS LOOK STRESSFUL Stress Warning Signs and Symptoms² Cognitive Symptoms Memory problems Inability to concentrate Poor judgement Seeing only the negative Anxious or racing thoughts Constant worrying Physical Symptoms Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heartbeat Loss of sex drive Frequent colds Emotional Symptoms Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness Behavioral Symptoms Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (eg. nail biting, pacing)

7 CAUSES OF STRESS² External Major life changes Work or school Relationship difficulties Financial problems Being too busy Children and family Internal Chronic worry Pessimism Negative self-talk Unrealistic expectations/ perfectionism Rigid thinking or lack of flexibility All-or-nothing attitude

8 WHAT INFLUENCES YOUR STRESS TOLERANCE LEVEL² Your support network Your sense of control Your attitude & outlook Your ability to deal with your emotions Your knowledge and preparation

9 EFFECTS OF CHRONIC STRESS¹, ² Long-term exposure to stress can lead to serious health problems Chronic stress disrupts nearly every system in your body. Health problems caused or exacerbated by stress Pain of any kind Heart disease Digestive problems Sleep problems Depression Weight problems More susceptible to infections Autoimmune diseases Skin conditions (eg. Eczema)

10 STRESS MANAGEMENT³ Stress management starts with identifying the sources of stress in your life Keep a Stress Journal Look at how you are currently coping with stress

11 STRESS MANAGEMENT CONT.³ No one size fits all solution Need to experiment with different techniques and strategies Cognitive Behavioral Therapy (CBT) Among the most effective ways of reducing stress The 4 A s: Change the situation: 1. Avoid the stressor 2. Alter the stressor Change your reaction: 3. Adapt to the stressor 4. Accept the stressor

12 STRESS MANAGEMENT CONT.³ Lifestyle changes A healthy lifestyle is essential to any stressreduction program Exercise regularly Eat a healthy diet Reduce caffeine and sugar Avoid alcohol, cigarettes, and drugs Get enough sleep Make time for fun and relaxation

13 STRESS & WORK⁴ Excessive stress can interfere with your productivity, and impact your physical and emotional health. Warning signs of excessive stress at work: Feeling anxious, irritable, or depressed Loss of interest in work Sleep problems, fatigue, trouble concentrating Muscle tension or headaches, stomach problems Social withdrawal, using alcohol or drugs to cope

14 STRESS & WORK⁴ Tips to help reduce stress in the workplace: Take care of yourself Prioritize and Organize your responsibilities Time management Balance your schedule Don t over-commit Plan regular breaks Leave earlier in the morning Task management Prioritize tasks Break up projects into small steps Delegate Compromise Break bad habits

15 STRESS & WORK⁴ Tips to help reduce stress in the workplace (cont.): Improve your emotional intelligence 4 main components: 1. Self-awareness 2. Self-management 3. Social awareness 4. Relationship management 5 skills of emotional intelligence 1. Realize when you re stressed 2. Stay connected to your emotional experience 3. Recognize and effectively use nonverbal cues and body language 4. Meet challenges with humor 5. Resolve conflict positively

16 GENERALIZED ANXIETY DISORDER

17 WHAT IS GENERALIZED ANXIETY DISORDER?⁵ Generalized Anxiety Disorder (GAD) = persistent worry for more days than not, for at least several months. Involves chronic worrying, nervousness, and tension A person has frequent or nearly constant, nagging feelings of worry or anxiety. Low self-esteem or feelings of insecurity Stress can intensify the anxiety

18 ANXIETY IN AMERICA 3% to 8% of people in the US have GAD Women have the problem twice as often as men Illness can occur at any age Most common anxiety disorder affecting people age 65 and older 50% and 90% of people with the disorder also have at least 1 other problem Usually panic disorder, a phobia, depression, alcoholism, or some other form of substance abuse.

19 NORMAL WORRY VS. GAD⁶ Normal Worry Your worrying doesn t get in the way of your daily activities and responsibilities. You re able to control your worrying. Your worries, while unpleasant, don t cause significant distress. Your worries are limited to a specific, small number of realistic concerns. Your bouts of worrying last for only a short time period. GAD Your worrying significantly disrupts your job, activities, or social life. Your worrying is uncontrollable. Your worries are extremely upsetting and stressful. You worry about all sorts of things, and tend to expect the worst. You ve been worrying almost every day for at least 6 months.

20 SYMPTOMS OF GAD⁶ Emotional Behavioral Physical Constant worries running through your head Inability to relax, enjoy quiet time, or be by yourself Feeling tense (eg. muscle tightness or body aches) Feeling like your anxiety is uncontrollable Difficulty concentrating or focusing on things Trouble falling asleep or staying asleep because your mind won t quit Intrusive thoughts about things that make you anxious Putting things off because you feel overwhelmed Feeling edgy, restless, or jumpy An inability to tolerate uncertainty Avoiding situations that make you anxious Stomach problems, nausea, diarrhea A pervasive feeling of apprehension or dread

21 GAD DIAGNOSIS & TREATMENT⁵, ⁶ Diagnosis May consult primary care physician May or may not refer to psychiatrist Treatment Medications Antidepressants Eg. Prozac, Celexa, Zoloft, Effexor Benzodiazepines Eg. Xanax, Klonopin, Ativan Buspirone (Buspar ) Cognitive Behavioral Therapy (CBT)

22 HERBAL & NATURAL REMEDIES Lavender 1,7 Most commonly used in aromatherapy. Small studies show mixed results for anxiety Valerian 1,8 Medicinal herb that has been used for centuries, at least since ancient time of Greece and Rome Roots and rhizome (underground stems) typically used to make supplements Sedative qualities Do not use with other medications that can cause drowsiness. Not enough evidence for effectiveness in anxiety

23 HERBAL & NATURAL REMEDIES Kava 9 The root & rhizome are used to prepare beverages, extracts, & capsules/tablets. Commonly used to reduce anxiety & stress May be beneficial for anxiety management FDA has issued a special warning on use Associated with severe liver damage and liver failure Can cause drowsiness Do not use with other medications that can cause drowsiness.

24 HERBAL & NATURAL REMEDIES General Precautions about Dietary Supplement Use 10 Widely viewed by the public as safe & effective Natural Used in traditional medicine FDA does not require manufacturers of dietary supplements to prove safety and efficacy Most supplements have not been rigorously studied To get more information on safety & effectiveness of dietary/herbal supplements, visit the National Institute of Health s National Center for Complementary and Alternative Medicine (NCCAM) website: Lack of regulation and government monitoring 11 Supplements are not monitored to ensure that they contain the appropriate ingredients or amount of active ingredient that appears on the product label. Use products labeled with USP certification

25 FINAL THOUGHT Stress usually does not just magically get better on its own. You have to actively work on getting control of the stress in your life so that it does not control you. When you first identify how you react to stressful situations, you then can put yourself in a better position to manage the stress, even if you can t eliminate it. And if your current efforts at stress management aren t working, try something new. 12

26 REFERENCES 1. Stress. (2013, June 26). Retrieved June 8, 2015, from 2. Stress Symptoms, Signs, and Causes. (2015, June 1). Retrieved June 8, 2015, from 3. Stress Management. (n.d.). Retrieved June 8, 2015, from 4. Stress at Work: Tips to Reduce and Manage Job and Workplace Stress. (2015, April 1). Retrieved June 8, 2015, from 5. Generalized Anxiety Disorder. (2012, October 17). Retrieved June 11, 2015, from 6. Generalized Anxiety Disorder (GAD): Symptoms, Treatment, And Self Help. (2015, June 1). Retrieved June 11, 2015, from 7. Lavender. (2012, April 1). Retrieved June 15, 2015, from 8. Valerian. (2012, April 1). Retrieved June 15, 2015, from 9. Kava. (2012, April 1). Retrieved June 15, 2015, from Overview of Dietary Supplements. (2009, May 1). Retrieved June 15, 2015, from USP Verified Mark. (n.d.). Retrieved June 15, 2015, from Stress management: Examine your stress reaction. (2013, July 23). Retrieved June 8, 2015, from