Understanding the Impact of Sustained Stress on Health and Well-being

 
It’s Not Selfish:
Practicing Self Care
Amidst Sustained Stress
 
Siri Vaeth, MSW
Cystic Fibrosis Research Institute (CFRI)
 
Disclosures 1 and 2
 
1. There are no relationships to disclose
related to this presentation.
 
2. Self care is a practice and I am also
practicing.
 
 
When faced with a threat, the hypothalamus
sounds the alarm, triggering the adrenal
glands to release hormones including
adrenaline and cortisol.
Adrenaline increases our heart rate, raises
blood pressure and readies the body’s energy
supplies.
Small increases in c
ortisol have positive
effects on our stress response: a burst of
energy, heightened memory and lowered
sensitivity to pain.
 
Stress Upon the Body:
Flight/Fight/Freeze
 
The Unavoidable and
Sustained Stress of CF
 
Worsening health of self/loved ones/patients you care for;
Experiencing/witnessing medical trauma;
Frustrations with adherence to therapies or life
choices/behaviors that worsen CF outcomes;
Insurance nightmares;
Financial challenges, marital/partner relationship issues, other
health challenges, stressful home lives;
Culture of Overwork
 
Sustained Stress
Impacts Every System in the Body
 
 
Cardiovascular Impact
:
 
R
aises blood pressure
; 
increases heart
 
attack/stroke risk; 
c
auses irregular
 
heartbeat;
Inflammatory Response:
 
Triggers
 inflammation leading to
 
weakened immune response
Digestive Impact:
 
Causes 
IBS s
ymptoms; constipation;
 
bloating;
Cognitive Functioning:
Impacts memory; judgement
 
People with elevated
stress levels are more
likely to experience a
decline in cognitive
function, affecting
their capacity to
remember,
concentrate and
learn new things.
 
Researchers studying
caregivers of chronically ill
children found that their
telomeres were 10 years
shorter than their
chronological age would have
predicted.
 
In other words, the chronic
stress of caregiving aged them
by 10 years.
 
- 
Epel, et al, 2003
 
A telomere is a region
of repetitive DNA
sequences at the end of
a chromosome.
Telomeres protect the
ends of chromosomes
from damage.
 
Coping Mechanisms:
Alcohol/drug use
Eating too much/too
little
Smoking
Self criticism
Compulsive spending
Withdrawal from others
Decreased empathy
 
 
Impacts:
Poor sleep
Poor concentration
Memory loss
Weight gain/loss
Depression
Anxiety
I
rritability
Diminished patience
Work Burnout
 
Impacts and Coping Mechanisms
 
Self care is ongoing.
It’s a necessity,
not a reward
,
and should be intertwined
into everything you do.
- Victoria Cloud
 
In search of endorphins:
Google ”Self Care”
and Find:
Take a relaxing vacation;
get a facial/massage/manicure/pedicure;
seek therapy….
 
Simple Steps: Self Care Toolbox
Add 1-3 self care activities to your daily “to do” list.
 
Eat a healthy diet - 
E
levated cortisol can make you crave carbs
Make regular physical activity a part of your day
Nurture your friendships - Isolation increases cortisol levels
Try to laugh - 
Laughter releases endorphins
Unplug 
– We spend more screen 
time daily than sleeping
Practice Gratitude – This builds resilience; reduces depression
Take 3-minute stretching/breathing breaks throughout the day
Practice Mindfulness and/or Meditation
Practice Self Compassion at work and in personal life
 
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This presentation explores the effects of sustained stress on the body, particularly in the context of caring for individuals with chronic conditions like cystic fibrosis. It delves into the physiological responses to stress, the unavoidable stressors faced by caregivers, and the detrimental impacts on various body systems. The discussion highlights the importance of practicing self-care amidst ongoing stress to prevent cognitive decline and maintain overall well-being.


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  1. Its Not Selfish: Practicing Self Care Amidst Sustained Stress Siri Vaeth, MSW Cystic Fibrosis Research Institute (CFRI)

  2. Disclosures 1 and 2 1. There are no relationships to disclose related to this presentation. 2. Self care is a practice and I am also practicing.

  3. Stress Upon the Body: Flight/Fight/Freeze When faced with a threat, the hypothalamus sounds the alarm, triggering the adrenal glands to release hormones including adrenaline and cortisol. Adrenaline increases our heart rate, raises blood pressure and readies the body s energy supplies. Small increases in cortisol have positive effects on our stress response: a burst of energy, heightened memory and lowered sensitivity to pain.

  4. The Unavoidable and Sustained Stress of CF Worsening health of self/loved ones/patients you care for; Experiencing/witnessing medical trauma; Frustrations with adherence to therapies or life choices/behaviors that worsen CF outcomes; Insurance nightmares; Financial challenges, marital/partner relationship issues, other health challenges, stressful home lives; Culture of Overwork

  5. Sustained Stress Impacts Every System in the Body Cardiovascular Impact: Raises blood pressure; increases heart attack/stroke risk; causes irregular heartbeat; Inflammatory Response: Triggers inflammation leading to weakened immune response Digestive Impact: Causes IBS symptoms; constipation; bloating; Cognitive Functioning: Impacts memory; judgement

  6. People with elevated stress levels are more likely to experience a decline in cognitive function, affecting their capacity to remember, concentrate and learn new things.

  7. Researchers studying caregivers of chronically ill children found that their telomeres were 10 years shorter than their chronological age would have A telomere is a region of repetitive DNA sequences at the end of a chromosome. Telomeres protect the ends of chromosomes from damage. predicted. In other words, the chronic stress of caregiving aged them by 10 years. - Epel, et al, 2003

  8. Impacts and Coping Mechanisms Impacts: Coping Mechanisms: Poor sleep Alcohol/drug use Poor concentration Eating too much/too little Memory loss Smoking Weight gain/loss Self criticism Depression Compulsive spending Anxiety Withdrawal from others Irritability Decreased empathy Diminished patience Work Burnout

  9. Self care is ongoing. It s a necessity, not a reward, and should be intertwined into everything you do. - Victoria Cloud

  10. In search of endorphins: Google Self Care and Find: Take a relaxing vacation; get a facial/massage/manicure/pedicure; seek therapy .

  11. Simple Steps: Self Care Toolbox Add 1-3 self care activities to your daily to do list. Eat a healthy diet - Elevated cortisol can make you crave carbs Make regular physical activity a part of your day Nurture your friendships - Isolation increases cortisol levels Try to laugh - Laughter releases endorphins Unplug We spend more screen time daily than sleeping Practice Gratitude This builds resilience; reduces depression Take 3-minute stretching/breathing breaks throughout the day Practice Mindfulness and/or Meditation Practice Self Compassion at work and in personal life

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