BICO 501: Managing Stress and Anxiety Dr.

Archibald Hart

Course Description: Stress and anxiety is the most common emotional problem in America today. How often have you felt stressed and anxious over a situation in your life? This lesson will discuss how these two conditions affect your life and health, both spiritually and physically. It will also provide you with steps to managing stress and reducing anxiety so that you will be able to better help those you are called to help.

Course Objectives: By the end of this course, you will be able to 1. 2. 3. 4. Identify the symptoms of stress. Understand the theology of stress control. Describe the consequences of stress. Develop a plan for controlling stress.

Introduction: Stress is a common problem in our society and can be a leading cause of additional emotional and physical problems if it is not dealt with effectively. What are the characteristics and how do you recognize them? These and other topics will be discussed in this lesson.

BICO 501: Managing Stress and Anxiety Dr. Archibald Hart Stresssome love it, some hate it. It causes excitement but at the same time accelerated wear and tear. If you love it, youre probably going to die from it. I. Description of Stress A. Characteristics of Stress 1. Can be both exciting and painful.

2. Gives us energy to achieve.

3. Causes accelerated wear and tear on the body.

B. The Problem with Stress 1. Most people look for stress in areas of life that are unpleasant, painful, or catastrophic.

2. The problem with exciting stress is that we want more of it and do not take steps to avoid it.

3. The most dangerous stress comes from the exciting, challenging, and good things in life. 4. Most of us are overextending ourselves in ways that will ultimately take its toll in some form of stress disease.

C. The Stress Picture 1. 65 million people suffer with high blood pressure. 2. 1 million people die of heart disease. 3. Millions of people are afflicted with ulcers and stomach problems. 4. Millions of people have panic/anxiety disorder. Number one problem for womennumber two problem for men. 5. 40-50 million people have sleep disorder. 6. 80 million people suffer with headaches. 7. Millions of people suffer from depression.

II. Theology for Stress Control A. We are no better than clay pots 2 Corinthians 4:7 1. Clay pots are Gods provision. 2. Clay pots bring glory to God.

3. Clay pots are fragile. 4. There is no mandate to abuse the clay pot.

B.

Each one should gain mastery over his/her body I Thessalonians 4:4 1. Our bodies should not control us; we should control them. 2. Stress management is a spiritual discipline. 3. God expects us to manage our lives responsibly.

C.

He that hasteth with his feet, sinneth Proverbs 19:2 1. The spirit of God has no affinity with hurried, hassled and hasty lifestyles. 2. The main source of stress in modern society is the pleasant things we do.

III. The Nature of Modern Stress A. Origins of Stress 1. The fast pace of modern life We are designed for camel travelbut continue to behave like supersonic jets.

2. The tyranny of time

3. Emergency living

4. Stress hormones go up and never come back down

B.

The Essence of the Stress Response 1. Stress is not necessarily the anxiety or tension one feels.

2. Stress is the over-arousal of the adrenal system.

3. Unless the adrenaline comes down, it will work destruction.

4. Stress is illusive and difficult to recognize. C. Effects of Prolonged Adrenal Arousal 1. Increase in blood pressure

2. Increase in blood cholesterol

3. Release of fatty deposits in arteries

4. Narrowing of capillaries

5. Peripheral vaso-constriction 6. Fatigue

I.

Consequences of Stress A. Diminished Pain Protection System (Increased headaches and pain)

B.

Diminished Immune System (Increased illness)

C.

Diminished Anti-Anxiety System (Brain no longer produces tranquilizers)

II.

Addictions to Stress A. Adrenaline As a Drug 1. Helps us deal with emergencies

2. Makes us feel good

B.

Adrenaline Addiction 1. Addiction to excitement and pleasure

2. Addiction to arousal

III.

Symptoms of Stress A. Headaches

B. Stiffness or Tension in Neck, Shoulders or Jaw Muscles

C. Racing Heartbeat

D. Irregular Heartbeats

E. Difficulty Breathing

F. Dizzy or Lightheaded

A. Suffer from Colds or Flu Often

B. Suffer from Indigestion, Problems with Stomach

C. Difficulty Falling or Staying Asleep

D. Hands Cold All the Time

E. Grinding Teeth

F. Anger or Irritability

M. Worry and Anxiety

IV.

Managing Stress: Adrenaline Management A. Recognize Your Personality 1. Characteristics of the Type A Personality a. Prone to high stress b. Sense of time urgency c. Hurried lifestyle d. Impatient with delays e. Sleeps less hours nightly Type As have to work harder at managing stress.

2. Characteristics of the Type B Personality a. Low in stress, move slower b. Patient

c. Tolerant d. Sleeps longer (9 to 10 hours nightly) B. Monitor Your Adrenaline Arousal 1. Become aware of how much adrenaline you are pumping and what type of activities increase your adrenaline 2. Choose Your Arousal Needs a. Ask: Is this an emergency? b. Ask: Is this worth dying for? C. Lower Your Adrenaline 1. Detachment 2. Relaxation 3. Self-talk D. Plan Ahead for High Demand Times 1. Plan time and schedule efficiently 2. Cut back on extraneous activities 3. Restrict demands upon yourself

E.

Plan Recovery Time

1. Allow every mountain to be followed by a valley

2. Know your limits and live within them 3. Relax 4. Have a hobby 5. Pay attention to sleep habits

F.

Quality/Quantity of Sleep 1. Darken your environment 2. Go to bed at the same time 3. Reduce Noise 4. Make up sleep

G.

Live a Balanced Life 1. Know the peace of God

2. Live a life pleasing to God

3. Have a deep sense of purpose in life

BICO 501 Study Questions: 1. What are the characteristics of stress? What are the origins of stress?

2. Explain the theology for stress control?

3. What are the effects of prolonged adrenal arousal? Explain some of the con-sequences of stress? What are the symptoms of stress?

4. What are the characteristics of the type A personality? What are the characteristics of the type B personality?

5. What are the steps to managing adrenaline and stress?

Soul Care Notes: Proverbs 19:2 II Corinthians 4:1 I Thessalonians 4:4 Bibliography/Reading List: Hart, Archibald. Adrenaline and Stress. Nashville, TN: Thomas Nelson/Word, 1995. Hart, Archibald. The Anxiety Cure. Nashville, TN: Thomas