Difference between revisions of "Stress"

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Stress is perceived or actual pressure from an outside source which stimulates our bodies to produce the stress response - activity designed to protect the body from various kinds of threats. The bodies response to stress is designed to help it overcome the challenge confronting it. So a litle stress can be a good thing if it helps us overcome a problem.
 
Stress is perceived or actual pressure from an outside source which stimulates our bodies to produce the stress response - activity designed to protect the body from various kinds of threats. The bodies response to stress is designed to help it overcome the challenge confronting it. So a litle stress can be a good thing if it helps us overcome a problem.
  
*===Behaviour associated with stress===
+
===Behaviour associated with stress===
  
 
*Avoidance/phobias
 
*Avoidance/phobias
Line 31: Line 31:
 
*Poor eye contact
 
*Poor eye contact
  
*===Emotional effect of stress===
+
===Emotional effect of stress===
 
*Anxiety
 
*Anxiety
 
*Depression
 
*Depression
Line 39: Line 39:
 
*Morbid jealousy
 
*Morbid jealousy
 
*Shame/embarrassment
 
*Shame/embarrassment
Suicidal feelings
+
*Suicidal feelings
  
 
===Physical sensations associated with stress===
 
===Physical sensations associated with stress===
Tension
+
*Tension
Headaches
+
*Headaches
Palpitations
+
*Palpitations
Rapid heart beat
+
*Rapid heart beat
Nausea
+
*Nausea
Tremors/inner tremors
+
*Tremors/inner tremors
Aches/pains
+
*Aches/pains
Dizziness/feeling faint
+
*Dizziness/feeling faint
Indigestion
+
*Indigestion
Butterflies in stomach
+
*Butterflies in stomach
Spasms in stomach
+
*Spasms in stomach
Numbness
+
*Numbness
Dry mouth
+
*Dry mouth
Cold sweat
+
*Cold sweat
Clammy hands
+
*Clammy hands
Abdominal cramps
+
*Abdominal cramps
Sensory flashbacks
+
*Sensory flashbacks
Pain
+
*Pain
  
  
 
===Imagery associated with stress===
 
===Imagery associated with stress===
Images of:
+
Images of:Helplessness
Helplessness
+
*Isolation/being alone
Isolation/being alone
+
*Losing control
Losing control
+
*Accidents/injury
Accidents/injury
+
*Failure
Failure
+
*Humiliation/shame/embarrassment
Humiliation/shame/embarrassment
+
*Nightmares/distressing recurring dreams
Nightmares/distressing recurring dreams
+
*Visual flashbacks
Visual flashbacks
+
*Poor self-image
Poor self-image
 
  
  
 
===Thoughts and thinking associated with stress===
 
===Thoughts and thinking associated with stress===
I must perform well
+
*I must perform well
Life should not be unfair
+
*Life should not be unfair
Self/other-damning statements
+
*Self/other-damning statements
Low frustration statements e.g. I can't stand it.
+
*Low frustration statements e.g. I can't stand it.
I must be in control
+
*I must be in control
It's awful, terrible, horrible, unbearable etc.
+
*It's awful, terrible, horrible, unbearable etc.
I must have what I want
+
*I must have what I want
I must obey 'my' moral code and rules
+
*I must obey 'my' moral code and rules
Others must approve of me
+
*Others must approve of me
Cognitive distortions e.g. all or nothing thinking
+
*Cognitive distortions e.g. all or nothing thinking
  
  
 
===Interpersonal factors associated with stress===
 
===Interpersonal factors associated with stress===
Passive/aggressive in relationships
+
*Passive/aggressive in relationships
Timid/unassertive
+
*Timid/unassertive
Loner
+
*Loner
No friends
+
*No friends
Competitive
+
*Competitive
Put other' needs before own
+
*Put other' needs before own
Sycophantic behaviour
+
*Sycophantic behaviour
Withdrawn
+
*Withdrawn
Makes friends easily/with difficulty
+
*Makes friends easily/with difficulty
Suspicious/secretive
+
*Suspicious/secretive
Manipulative tendencies
+
*Manipulative tendencies
Gossiping
+
*Gossiping
  
 
===Biological Perspective===
 
===Biological Perspective===
Use of: drugs, stimulants, alcohol, tranquillizer,
+
Use of: drugs, stimulants, alcohol, tranquillizer,hallucinogens
hallucinogens
+
*Diarrhoea/constipation/flatulence
Diarrhoea/constipation/flatulence
+
*Frequent urination
Frequent urination
+
*Allergies/skin rash
Allergies/skin rash
+
*High blood pressure/coronary heart disease(angina/heart
High blood pressure/coronary heart disease(angina/heart
+
*attack)
attack)
+
*Epilepsy
Epilepsy
+
*Dry skin
Dry skin
+
*Chronic fatigue/exhaustion/burn-out
Chronic fatigue/exhaustion/burn-out
+
*Cancer
Cancer
+
*Diabetes
Diabetes
+
*Rheumatoid arthritis
Rheumatoid arthritis
+
*Asthma
Asthma
+
*Flu/common cold
Flu/common cold
+
*Lowered [[immune system]]
Lowered [[immune system]]
+
*Poor nutrition, exercise and recreation
Poor nutrition, exercise and recreation
+
*Organic problems
Organic problems
+
*Biologically based mental disorders
Biologically based mental disorders
 
  
 
===Stress in Multiday Running===
 
===Stress in Multiday Running===

Revision as of 12:16, 17 February 2012

Stress management is one of the keys to developing a career as a multiday or ultrarunner. Multiday events, whether they are continous round the clock races, staged events, adventure races or triathlons are all a test of our capacities and capabilities and that testing means finding where our limits are. Once these actual and perceived limits have been established, then we are in a position to go beyond them - self-transcendence.

What is stress?

Stress is perceived or actual pressure from an outside source which stimulates our bodies to produce the stress response - activity designed to protect the body from various kinds of threats. The bodies response to stress is designed to help it overcome the challenge confronting it. So a litle stress can be a good thing if it helps us overcome a problem.

Behaviour associated with stress

  • Avoidance/phobias
  • Sleep disturbances/insomnia
  • Increased nicotine/caffeine intake
  • Restlessness
  • Loss of appetite/overeating
  • Aggression/irritability
  • Impaired speech/voice tremor
  • Poor time management
  • Compulsive behaviour
  • Checking rituals
  • Tics, spasms
  • Nervous cough
  • Low productivity
  • Withdrawing from relationships
  • Clenched fists/Teeth grinding

Type A behaviour e.g. talking/walking faster

  • Eat/walk/talk faster
  • Sulking behaviour
  • Frequent crying
  • Unkempt appearance
  • Poor eye contact

Emotional effect of stress

  • Anxiety
  • Depression
  • Anger
  • Guilt
  • Hurt
  • Morbid jealousy
  • Shame/embarrassment
  • Suicidal feelings

Physical sensations associated with stress

  • Tension
  • Headaches
  • Palpitations
  • Rapid heart beat
  • Nausea
  • Tremors/inner tremors
  • Aches/pains
  • Dizziness/feeling faint
  • Indigestion
  • Butterflies in stomach
  • Spasms in stomach
  • Numbness
  • Dry mouth
  • Cold sweat
  • Clammy hands
  • Abdominal cramps
  • Sensory flashbacks
  • Pain


Imagery associated with stress

Images of:Helplessness

  • Isolation/being alone
  • Losing control
  • Accidents/injury
  • Failure
  • Humiliation/shame/embarrassment
  • Nightmares/distressing recurring dreams
  • Visual flashbacks
  • Poor self-image


Thoughts and thinking associated with stress

  • I must perform well
  • Life should not be unfair
  • Self/other-damning statements
  • Low frustration statements e.g. I can't stand it.
  • I must be in control
  • It's awful, terrible, horrible, unbearable etc.
  • I must have what I want
  • I must obey 'my' moral code and rules
  • Others must approve of me
  • Cognitive distortions e.g. all or nothing thinking


Interpersonal factors associated with stress

  • Passive/aggressive in relationships
  • Timid/unassertive
  • Loner
  • No friends
  • Competitive
  • Put other' needs before own
  • Sycophantic behaviour
  • Withdrawn
  • Makes friends easily/with difficulty
  • Suspicious/secretive
  • Manipulative tendencies
  • Gossiping

Biological Perspective

Use of: drugs, stimulants, alcohol, tranquillizer,hallucinogens

  • Diarrhoea/constipation/flatulence
  • Frequent urination
  • Allergies/skin rash
  • High blood pressure/coronary heart disease(angina/heart
  • attack)
  • Epilepsy
  • Dry skin
  • Chronic fatigue/exhaustion/burn-out
  • Cancer
  • Diabetes
  • Rheumatoid arthritis
  • Asthma
  • Flu/common cold
  • Lowered immune system
  • Poor nutrition, exercise and recreation
  • Organic problems
  • Biologically based mental disorders

Stress in Multiday Running

As can be seen from the above, the effects of stress upon the body are comprehensive. Plus the additional factors of exhaustion and depletion it is obvious that some strategy is necessary to come through the experience not only physically, emotionally and mentally intact but willing to come back and do it again next year. The sources of pressure are inherent in the race itself. A multiday race is more than just a race, much more. It is an arena in which we engage all the various levels of our being to bring them into an harmonius resolution. For the stress response begins and ends within the individual. Our job then is to find ways of dealing with stress so that our bodies are unimpaired by the challenge.

Stress Management Techniques

During the race, our focus is drawn inwards and there in the mind our focus resides. Here is where the battle takes place and here is where the solution is to occur. In Indian psychology the breath is associated with the movements of the mind and so many meditation techniques that utilize a relaxed and even breathing pattern are suggested as being of tremendous benefit in helping the mind let go of the patterns that have emerged from the background of our awareness into the light of day. The type of thoughts associated with stress are, on the whole, negative and so a positive focus is going to be of help.

Reference:

Palmer, S. and Dryden, W. (1995). Counselling for Stress Problems. London: Sage. Copyright 2000, Stephen Palmer