Lifestyle analysis & stress mgm't planning

trainers

What is stress?

This is an easy question difficult to answer because, according to research, stress is a complex topic in social science that has been the focus of much attention since the times of Aristotle. Further, scientists of all disciplines are unable to come together and provide us with a unanimous definition as to what stress actually is or means. Indeed, stress can mean different things to different people and definitions as well as stress theories have come and gone telling us that stress, and for that matter too much stress, is not good for us. Although at present there is a lack of agreement surrounding this topic area, some researchers argue that stress 'is an imbalance between the personal and the environment' and that causes/sources of stress/stressors are endless from personal, physical and psychosocial to chemical and environmental.

Regardless of the state of the stress research, it is worth noting that according to psychoneuroimmunology research (i.e., group of scientist including psychologists, immunologists, biologists, and neuroscientists) the immune system 'speaks' to the nervous system and to the neuroendocrine system and vice versa. And that a dysfunction in this triangular relationship can initiate an entire process leading to physical and mental ill health. What does this mean? Well, the mechanics and processes by which this occurs is not fully understood but it is argued that all our regulatory and homeostatic control systems 'seem' to be interconnected and influencing one another. Strangely enough, when one or more of these systems become dysregulated this probably has a cascade effect on all other systems. The idea that all our systems connect with each other makes common sense and goes hand in hand with the metabolic tying theory.

 

Chronic stress, whatever its nature, can lead to high level of cortisol. Cortisol unlike testosterone is a well known catabolic hormone that leads to bone loss, decreased sex life, suppressed growth and repair hormones, emotional swings, depression, impaired immune system, hypertension, and muscle wasting. Similarly, depression has long been related to high levels of cortisol, immuno-logical dysfunction as well as enlarged pituitary and adrenal glands.

It is interesting to note that depression is also related to changes in the amount of brain monoamines (MAO) or 'happy' neurotransmitters. So when you're feeling depressed, you're running low of MAO. This is why exercising will 'lift your mood' because it increases both your happy NTs and your endorphins or natural pain killers. And, the more you exercise, the more NTs and endorphins you get. And the more you get the more you want - just like any other drug.


What is a stress management plan?

A stress management plan (SMP) is an umbrella term used in psychology to refer to a variety of anti-stress techniques aimed at reducing stress, be it of psychological nature or otherwise. During your PT consultation we can discuss, in addition to your health and fitness related goals, whether you might need to consider a stress management training plan. Whatever the precise form and arrangement of your SMP, the ultimate goal is to provide you not only with an understanding of the factors that may be contributing to your source of suffering, but also helping you to develop an awareness of the signs/symptoms of stress, learning positive coping strategies, as well as improving personal skills and/or changing unconstructive lifestyle behaviours.

Although the stress-health relationship is a complicated one, most of us will know when we are out of balance and in distress. Thus, it is vital that we recognize and understand the warning signs/symptoms of stress as well as learn new personal skills and positive coping strategies.

In order to device and implement a SMP that works for you, we need to get an insight into your lifestyle. Thus, we will need to gather both quantitative and qualitative data to help us to identify common sources of stress/stressors, your coping strategies as well as problematic lifestyle behaviours. Once we have analysed your data, we can then start working on your SMP tailored to your specific needs. Your SMP is a step-by-step action plan with clear instructions and objectives containing specific psychological techniques including learning new interpersonal/intrapersonal skills, coping strategies, anti-stress techniques, motivational strategies as well as learning how to deal/change those problematic areas and lifestyle behaviours resistant to change. Changes in lifestyles can yield positive psychological and health benefits so long as you are ready to embrace change with an open mind and willing to learn/practice/follow the advice outlined in your SMP.

STEPS 1-7: The steps highlighted below can help you to succeed with the personal challenge of changing difficult/unwanted lifestyle behaviours resistant to change.