stress management lfch 550 module 2 · 2019-08-21 · stress management 3 light university online...

Stress Management 1

Light University Online

Stress Management

LFCH 550

Module 2

Stress Management 2


Module Two

Table of Contents

Life on the Edge: Tension and Toxic Living Archibald Hart, Ph.D. .................................................................................................................................................. 3

Stress and Anxiety: Understanding the Brain-Body Connection Daniel Amen, M.D. ......................................................................................................................................................... 9

Pressing Through: Managing Chronic Stress and Illness Beth Brokaw, Ph.D. ................................................................................................................................................... 20

THE PHYSIOLOGY AND NEUROLOGY OF STRESS

Stress Management 3


Description The effects of stress on the body can be profound and even destructive. In looking at the lives of the Apostles, stress expert, Dr. Archibald Hart, helps coaches understand the dynamics of stress and their consequences, especially upon the major bodily systems. Managing stress and adrenaline levels are also emphasized.

Learning Objectives:

1. Define stress and explain its prevalence in today’s society.

2. Articulate the causes of this stress epidemic and its effect on different systems in the body.

3. Be able to help clients construct an individualized plan for adrenaline

management.

LIFE ON THE EDGE: TENSION AND TOXIC

LIVING

Video

Archibald Hart, Ph.D

Stress Management 4


I. Introduction

“But we have this treasure in jars of clay, to show that the surpassing power belongs to God and not to us. We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed; always carrying in the body the death of Jesus, so that the life of Jesus may also be manifested in our bodies.” ~2 Corinthians 4:7-10

The Apostle Paul—Traumatic Stress

II. Defining Stress A. Stress today in modern times is different than biblical times.

Difference in recovery time.

Every day we are stretched beyond the limits of our physical bodies.

We have lost recovery time.

III. Prevalence of Stress

A. Stress is Out of Control

We are looking for stress in the wrong places!

B. It’s not that easy to identify the stress in your life.

C. Stress that kills us, feels good.

D. Stress is everywhere.

Stress Management 5


E. Stress hormones are increasing—the Adrenal glands

The Fight or Flight Response

The Rubber band Metaphor

The high level of circulating stress hormones is of primary concern

F. “Accelerated Wear and Tear”

IV. Consequences of Stress A. Aging Sooner

B. Sick

C. Unhappy

D. Fat—accumulation of Cortisol

V. Body Systems Affected by Stress A. Pain System

Pain killer medication

Stress Management 6


B. Anxiety System

Cortisol blocks natural tranquilizers in brain

C. Cardiovascular System

Increased cholesterol levels

Increased cardiovascular disease

D. Immune System

E. Fatigue and Depression Increases

High levels of Cortisol is main cause for depression

VI. Causes for Stress Epidemic A. Not Enough Recovery Time

B. Too Much Stimulation

C. Stress is caused by excessive circulating of hormones from the adrenal glands—causes both by good and bad things in life

Stress Management 7


VII. Two Forms of Stress A. Acute Stress

B. Chronic Stress

2 Corinthians 4 :16

VIII. Adrenaline Management

A. Pay more attention to stress levels.

1. Stress dots on hands

2. Use the opinion of others

3. Monitor blood pressure

4. Monitor physical symptoms

B. Bring down the Adrenal System

C. The Relaxation Response 1. Christian meditation

2. Physical exercise

Stress Management 8


IX. Closing Thoughts A. Preventing Stress Buildup

1. Set boundaries in work time—practice self-care

2. Resolve conflicts quickly—utilize forgiveness

3. Get unwanted/unpleasant tasks out of the way quickly

4. Stress inoculation—(Habits of the Mind)

Don’t take things too seriously

Understand where others are coming from

Stress Management 9


Description Common anxiety and depressive disorders can also be tracked through a person’s brain functioning. National medical expert, Dr. Daniel Amen, show how Brain SPECT Imaging can be used to better understand certain phobias, Obsessive-Compulsive Disorder, and PTSD. Automatic Negative Thoughts (ANTs) are also discussed.


1. Learn the importance of healthy brain functioning in relation to anxiety

and stress.

2. Identify steps one can take to increase brain functioning.

3. Identify and define the components of ANT therapy and explain how it

can aid in stress management.

STRESS AND ANXIETY: UNDERSTANDING THE

BRAIN-BODY CONNECTION

Video

Daniel Amen, Ph.D.

Stress Management 10


I. Introduction

II. Brain SPECT Imaging and the Christian

Brain SPECT Imaging looks at specific brain functions. It helps Christians

struggling with anxiety and worry understand that their anxiety is not

just a spiritual problem, but that a mental problem may also exist.

Brain functioning can be a major factor for frustrated Christians

struggling with excessive worry.

III. Prevalence of Anxiety

Anxiety is the most common psychiatric illness worldwide as 7-8% of the

population suffers from panic attack



A. Common Disorders Associated with Anxiety

Obsessive Compulsive Disorder, Posttraumatic Stress Disorder and

Agoraphobia are three of the more common mental disorders associated

with anxiety.

Others include, Generalized Anxiety Disorder, Social Phobia and Specific

Phobia.

B. Anxiety can be Good for You

Everyone needs a certain amount of anxiety to drive at a reasonable

speed on the freeway, to set an alarm clock to wake in time for work,

to know enough not to jump into an affair, etc.

People who have anxiety levels that are too low are the ones who get

into trouble. Those with antisocial tendencies, such as criminals,

typically have lower levels of anxiety.

Anxiety is actually a protection system—when this warning signal

goes too long or gets triggered by unusual things, it becomes

abnormal and begins to ruin your life.



IV. The Basal Ganglia

When brain functioning is good it is as if your brain is running on idle.

When it becomes too low, anxiety is low and impulsivity increases. When

it becomes too high, anxiety increases.

A. Common Symptoms of Basal Ganglia Functioning that is Too High:

1. Headaches

2. Stomachaches

3. Tightness in shoulders/neck

4. Predict the worst is happening to you—Catastrophizing—“What bad

thing is going to happen to me today?”

V. Mental Disorders Related to Anxiety

A. Agoraphobia

B. Obsessive Compulsive Disorder



C. Posttraumatic Stress Disorder

1. The Diamond Pattern in the brain

2. EMDR—Eye Movement Desensitization and Reprocessing

VI. Seven Types of Anxiety

A. Pure Anxiety

B. Pure Depression

C. Mixed Anxiety and Depression

D. Over-focused Anxiety and Depression

E. Temporal Lobe Anxiety and Depression



F. Cyclic Anxiety and Depression

G. Lights are Low Anxiety and Depression

VII. Causes of Anxiety

A. Biological

B. Psychological

C. Sociological

VIII. Forms of Self-Medication that are Unhealthy

A. Repetitive Masturbation

B. Overeating



C. Shopping

D. Excessive TV

IX. Practical and Healthy Ways to Settle Down the Brain

A. Prayer and Meditation

B. Self-hypnosis

C. Praising and thanking God—Philippians 4:8

D. Relaxation Techniques

E. Cognitive Therapy



F. Exercise

49% of the general population will suffer from mental illness at some point in their life. Only 13% will get what is considered the appropriate standard of care treatment. Coaches are able to come alongside their client and challenge him/her to be a part of that 13%

X. Automatic Negative Thoughts—ANT Therapy

A. Different Types of ANT’s:

1. Fortune-telling

2. Mind Reading

3. Guilt-beatings

4. Labeling



B. The Key to ANT Therapy

1. Writing out ANT’s and begin talking back to them.

2. Cognitive Therapy

3. Guided Imagery

4. Relaxation Techniques

XI. Ways to Enhance a Healthy Brain

Physical exercise—your brain uses 20% of the blood your heart pumps

Helmet use when riding a motorcycle or bicycle

Limit, or more preferably, extinguish the use alcohol, caffeine or Nicotine

Get more than 7 hours of sleep per night

Avoid chronic stress as much as possible

Learn new things



Dance

Multivitamins—especially fish oils/Omega 3 fatty acids

Eat healthy—blueberries, beans, pumpkin squash, salmon, tuna, walnuts,

yogurt, spinach, broccoli

Drink lots of water—the brain is 80% water

Remember: It is never too late to optimize brain functioning!

XII. Closing Thoughts



Additional Reading

Amen, D. (2010). Change your brain, change your body: Use your brain to get and keep the

body you’ve always wanted. Crown Archetype.

Amen, D. and Routh, L. (2004). Healing anxiety and depression. Berkley Trade.

Amen, D. (1999). Change your brain, change your life: The breakthrough program for

conquering anxiety, depression, obsessiveness, anger and impulsiveness. Three Rivers

Press



Description Chronic stress will eventually impact and weaken a person’s immune system. Through sharing her own story, Dr. Beth Brokaw helps coaches understand the differences between eustress and distress, as well as strategies for change and recovery.


1. Define eustress, distress and chronic stress. 2. Be able to explain strategies for chronic stress management.

3. Understand the need for time in successful stress recovery.

PRESSING THROUGH: MANAGING

CHRONIC STRESS AND ILLNESS

Video

Beth Brokaw, Ph.D.



I. Introduction

II. Types of Stress A. Eu-stress (good stress)

B. Distress (bad stress)

C. Chronic Stress (constant and dangerous)

We need time for recovery if we want to be effective for God

and with others in relationships.

III. Dealing with Chronic Stress

A. Beth’s Story

B. Analogy: The “Supply Troops” in the Military 1. Battlefront:

Say, “Sure!”

Hold on to others around you



Stop—take the time to recover

Keep going—don’t get stuck

2. Supply Lines:

Be there

Do something

Ephesians 4—the whole Body of Christ

3. Continue to do good.

1 Peter 4

4. PRAY!

IV. Closing Thoughts

stress management lfch 550 module 2 · 2019-08-21 · stress management 3 light university online...

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