Stress
Umgang mit Streß
Streß hat viele Auslöser. Nicht nur mechanische Reize, Umfeldänderungen, Verletzungen oder Infektionen, kritische Lebensereignisse, Arbeitsbelastung und Informationsüberlastung, sondern auch neue Aufgaben, Feste oder Auszeichnungen können ihn herbeiführen. Bei einem Wechsel zwischen Spannung und Entspannung kann man Streß positiv erleben, ohne diesen Wechsel führt er zu Krankheiten oder verstärkt sie.
Nach Ergebnissen einer bayerischen Erhebung sind 40% der Frauen und 45% der Männer bei ihrer Arbeit in Beruf und Haushalt häufiger stark belastenden Situationen ausgesetzt. 19% aller Befragten fühlen sich häufig überanstrengt, 36% sind der Auffassung, man könne bei voller Leistung die eigene Gesundheit nicht immer an die erste Stelle setzen.
Zahlreiche Untersuchungen zeigen, daß man mit Streß am besten umgeht, wenn man die Stressoren vermindert und die persönlichen Ressourcen erhöht (vgl. BZgA [1989]). Bei der Streßbewältigung hilft ausreichender Schlaf – als solcher gelten in Deutschland noch immer acht Stunden. Knapp 10% der Bevölkerung im Alter von 20 bis 50 Jahren schlafen weniger als sieben Stunden. Weit mehr, nämlich rund ein Drittel, klagt über gestörten Schlaf.
Quelle: Gesundheitsberichtserstattung des Bundes
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Rapid stress reduction and anxiolysis among distressed women as a consequenceof a three-month intensive yoga program.
Andreas Michalsen, Paul Grossman, Ayhan Acil, Jost Langhorst, Rainer Lüdtke, Tobias Esch, George Stefano, Gustav Dobos
Med Sci Monit 2005; 11(12):CR555-561
Psychosom Med. 2003 Jul-Aug;65(4):571-81.
Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress, and immune parameters in breast and prostate cancer outpatients.
Carlson LE, Speca M, Patel KD, Goodey E.
Department Psychosocial Resources, Tom Baker Cancer Centre (L.E.C., M.S., E.G.), Calgary, Alberta, Canada.
OBJECTIVES: This study investigated the relationships between a mindfulness-based stress reduction meditation program for early stage breast and prostate cancer patients and quality of life, mood states, stress symptoms, lymphocyte counts, and cytokine production. METHODS: Forty-nine patients with breast cancer and 10 with prostate cancer participated in an 8-week MBSR program that incorporated relaxation, meditation, gentle yoga, and daily home practice. Demographic and health behavior variables, quality of life (EORTC QLQ C-30), mood (POMS), stress (SOSI), and counts of NK, NKT, B, T total, T helper, and T cytotoxic cells, as well as NK and T cell production of TNF, IFN-gamma, IL-4, and IL-10 were assessed pre- and post intervention. RESULTS: Fifty-nine and 42 patients were assessed pre- and postintervention, respectively. Significant improvements were seen in overall quality of life, symptoms of stress, and sleep quality. Although there were no significant changes in the overall number of lymphocytes or cell subsets, T cell production of IL-4 increased and IFN-gamma decreased, whereas NK cell production of IL-10 decreased. These results are consistent with a shift in immune profile from one associated with depressive symptoms to a more normal profile.
CONCLUSIONS: MBSR participation was associated with enhanced quality of life and decreased stress symptoms in breast and prostate cancer patients. This study is also the first to show changes in cancer-related cytokine production associated with program participation.
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Altern Ther Health Med 2002 Jan-Feb;8(1):60-2, 64-6
Mindfulness-based stress reduction and healthcare utilization in the inner city: preliminary findings.
Roth B, Stanley TW.
Haight-Ashbury Free Medical Clinic and the Department of Public Health in San Francisco, Calif, USA. bethroth@snet.net
CONTEXT: Research on mindfulness-based stress reduction (MBSR) has focused on measuring symptom reduction in middle-class and working-class populations. The present study examined inner-city patients’ healthcare utilization before and after an MBSR intervention. OBJECTIVE: To determine whether completion of an MBSR program resulted in changes in healthcare utilization in an inner-city population. DESIGN: Medical chart review compared the number and diagnoses of health center visits during the year before patients entered the MBSR program with the year following completion of the program. SETTING: The Community Health Center in Meriden, Conn. PATIENTS: The chart review process examined healthcare utilization patterns for 73 patients: 54 who completed the MBSR program in Spanish and 19 who completed the program in English. The focus of this study is a subgroup of 47 patients for whom a complete year of data were available before and after the intervention. INTERVENTION: An 8-week course in MBSR. MAIN OUTCOME MEASURES: The number and diagnoses of patients’ health center visits before and after completion of the MBSR program. RESULTS: A significant decrease in the number of chronic care visits was found among the 47 patients for whom complete data were available. The 36 patients who completed the Spanish courses demonstrated a significant decrease in total medical visits and chronic care visits.
CONCLUSIONS: The results of this study suggest that MBSR may help contain healthcare costs by decreasing the number of visits made by inner-city patients to their primary care providers after completing the MBSR program.
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Work 2002;19(1):3-7
Yoga for stress reduction and injury prevention at work.
Gura ST.
In-Alignment, Inc., 1450 Catherine Drive, Berkeley, CA 94702, USA. Tel.: +1 510 558 0400; E-mail: shirataylor@hotmail.com
At work employees face numerous psychological stressors that can undermine their work performance. These stressors, stemming from a variety of possible causes, have enormous health and financial impacts on employees as well as employers. Stress has been shown to be one of the factors leading to musculo-skeletal disorders (MSDs) such as: include back pain, carpal tunnel syndrome, shoulder or neck tension, eye strain, or headaches. Yoga is an ancient form of exercise that can reduce stress and relieve muscular tension or pain. Practicing yoga at the workplace teaches employees to use relaxation techniques to reduce stress and risks of injury on the job. Yoga at the workplace is a convenient and practical outlet that improves work performance by relieving tension and job stress.
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Indian J Physiol Pharmacol 1999 Apr;43(2):218-24
Stress due to exams in medical students–role of yoga.
Malathi A, Damodaran A.
Department of Physiology, Lokmanya Tilak Municipal Medical College & General Hospital, Sion, Mumbai.
A student under optimal stress does bring out his or her best, However extremes of stress can result in stress induced disorders and deteriorating performance. Can yoga be of benefit in stress induced effects in medical students? The present study was conducted in first MBBS students (n = 50) to determine the benefit if any of yogic practices on anxiety status during routine activities and prior to examination. Feedback scores were assessed to determine how the students had benefited from the practices. Anxiety status as assessed by Spillberger’s anxiety scale showed a statistically significant reduction following practice. In addition the anxiety score which rose prior to exams showed a statistically significant reduction on the day of exam after practice. These results point to the beneficial role of yoga in not only causing reduction in basal anxiety level but also attenuating the increase in anxiety score in stressful state such as exams. The results of the exam indicated a statistically significant reduction in number of failures in yoga group as compared to the control group. The improvement in various parameters such as better sense of well being, feeling of relaxation, improved concentration, self confidence, improved efficiency, good interpersonal relationship, increased attentiveness, lowered irritability levels, and an optimistic outlook in life were some of the beneficial effects enjoyed by the yoga group indicated by feedback score.
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Percept Mot Skills 1999 Apr;88(2):409-16
Stress, relaxation states, and creativity.
Khasky AD, Smith JC.
Roosevelt University Stress Institute, Chicago, Illinois 60605, USA.
114 participants in four groups practiced 25 minutes of progressive muscle relaxation, yoga stretching, imagery, or a control task. Before and after training, participants took state versions of the Smith Quick Stress Test (which measures Somatic Stress, Negative Affect, and Worry) and the Smith R-State Inventory (which measures relaxation-related states Disengagement, Physical Relaxation, Mental Relaxation, Strength and Awareness, Joy, Love and Thankfulness, and Prayerfulness). After training, all took both the Verbal and Figural forms of the Torrance Tests of Creative Thinking. At posttest, groups’ scores did not differ on Creativity; however, when compared with yoga stretching, imagery trainees had lower posttest scores on Negative Affect. Both yoga stretching and imagery trainees displayed higher scores on self-reported Physical Relaxation than did controls. Progressive muscle relaxation trainees had lower scores on Somatic Stress than controls. Paradoxically, for all relaxation trainees, Disengagement (feeling „distant, far away, indifferent“) correlated positively with both Negative Affect and Physical Relaxation, suggesting that disengagement in relaxation may not lead to relaxation-induced anxiety but may help one cope with such anxiety.
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Indian J Physiol Pharmacol 1998 Oct;42(4):473-8
Recovery from stress in two different postures and in Shavasana – a yogic relaxation posture.
Bera TK, Gore MM, Oak JP.
Scientific Research Department, Kaivalyadhama S.M.Y.M. Samiti, Lonavla.
The recovery from induced physiological stress in Shavasana (a yogic relaxation posture) and two other postures (resting in chair and resting supine posture) was compared. Twenty one males and 6 females (age 21-30 yrs) were allowed to take rest in one of the above postures immediately after completing the scheduled treadmill running. The recovery was assessed in terms of Heart Rate (HR) and Blood pressure (BP). HR and BP were measured before and every two minutes after the treadmill running till they returned to the initial level. The results revealed that the effects of stress was reversed in significantly (P < 0.01) shorter time in Shavasana, compared to the resting posture in chair and a supine posture.
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Nurse Pract 1997 Mar;22(3):150-2, 154, 157 passim
Mindfulness meditation-based stress reduction: experience with a bilingual inner-city program.
Roth B, Creaser T.
Stress Reduction Program, Community Health Center, CT, USA.
This article describes a bilingual mindfulness meditation-based stress reduction program in an inner-city setting. Mindfulness meditation is defined, and the practices of breathing meditation, eating meditation, walking meditation, and mindful yoga are described. Data analysis examined compliance, medical and psychologic symptom reduction, and changes in self-esteem, of English- and Spanish-speaking patients who completed the 8-week Stress Reduction and Relaxation Program at the Community Health Center in Meriden, Conn. Statistically significant decreases in medical and psychologic symptoms and improvement in self-esteem were found. Many program completers reported dramatic changes in attitudes, beliefs, habits, and behaviors. Despite the limitations of the research design, these findings suggest that a mindfulness meditation course can be an effective health care intervention when utilized by English- and Spanish-speaking patients in an inner-city community health center. The article includes a discussion of factors to be considered when establishing a mindfulness meditation-based stress reduction program in a health care setting.
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Rev Esc Enferm USP 1996 Aug;30(2):217-28
Health and education: alternative courses for the development of nursing personnel
Article in Portuguese
Guimaraes Madeira C, Jorge SA, Kakehashi S, de Oliveira I.
To promote therapeutic educational activities for nursing personnel in order to decrease stress, to improve interpersonal relations and the search for self-knowledge are the objectives of the courses promoted by the Departament of Nursing of FCM and by The Continued Education Nursing Service of the University Hospital of UNICAMP. Respiration, relaxation, body sensibilization and awareness, and theater interpretation techniques were taught in the following courses: The Hospital and Human Relations, Dance and Creativity, Yoga and Mental Relaxation. The estrategy employed was „group experience“, with the participation of nurse’s aides, nurses technicians, practical nurses, and registered nurses during working hours in 15 to 20 meetings per course. „Individual statements“ written by the participants were used as a research tool, and the method employed was content analysis. The evaluation demonstrated that the „experience“ facilitated relations among the members of the work team, opened the space for effective communication, favored self-knowledge, and helped with the problem solving. The analysis demonstrated the importance of the continuity of alternative courses to help employes improve their relations with themselves, with others and with their work, and to properly value their health/learning.
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Gen Hosp Psychiatry 1995 May;17(3):192-200
Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders.
Miller JJ, Fletcher K, Kabat-Zinn J.
Department of Psychiatry, University of Massachusetts Medical Center, Worcester 01655, USA.
A previous study of 22 medical patients with DSM-III-R-defined anxiety disorders showed clinically and statistically significant improvements in subjective and objective symptoms of anxiety and panic following an 8-week outpatient physician-referred group stress reduction intervention based on mindfulness meditation. Twenty subjects demonstrated significant reductions in Hamilton and Beck Anxiety and Depression scores postintervention and at 3-month follow-up. In this study, 3-year follow-up data were obtained and analyzed on 18 of the original 22 subjects to probe long-term effects. Repeated measures analysis showed maintenance of the gains obtained in the original study on the Hamilton [F(2,32) = 13.22; p < 0.001] and Beck [F(2,32) = 9.83; p < 0.001] anxiety scales as well as on their respective depression scales, on the Hamilton panic score, the number and severity of panic attacks, and on the Mobility Index-Accompanied and the Fear Survey. A 3-year follow-up comparison of this cohort with a larger group of subjects from the intervention who had met criteria for screening for the original study suggests generalizability of the results obtained with the smaller, more intensively studied cohort. Ongoing compliance with the meditation practice was also demonstrated in the majority of subjects at 3 years. We conclude that an intensive but time-limited group stress reduction intervention based on mindfulness meditation can have long-term beneficial effects in the treatment of people diagnosed with anxiety disorders.
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Indian J Physiol Pharmacol 1995 Apr;39(2):111-6
Effect of Sahaja yoga practice on stress management in patients of epilepsy.
Panjwani U, Gupta HL, Singh SH, Selvamurthy W, Rai UC.
Defence Institute of Physiology and Allied Sciences, Delhi.
An attempt was made to evaluate the effect of Sahaja yoga meditation in stress management in patients of epilepsy. The study was carried out on 32 patients of epilepsy who were rendomly divided into 3 groups: group I subjects practised Sahaja yoga meditation for 6 months, group II subjects practised postural exercises mimicking Sahaja yoga and group III served as the epileptic control group. Galvanic skin resistance (GSR), blood lactate and urinary vinyl mandelic acid (U-VMA) were recorded at 0, 3 and 6 months. There were significant changes at 3 & 6 months as compared to 0 month values in GSR, blood lactate and U-VMA levels in group I subjects, but not in group II and group III subjects. The results indicate that reduction in stress following Sahaja yoga practice may be responsible for clinical improvement which had been earlier reported in patients who practised Sahaja yoga.
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Cas Lek Cesk 1994 May 16;133(10):295-7
Use of yoga in psychiatry
Article in Czech
Nespor K.
Psychiatricka lecebna v Praze 8, Narodni centrum podpory zdravi, Praha.
The author gives an account of his experience with the application of yoga in prevention and treatment of alcohol and drug related problems, in psychosomatic medicine, sexuology, treatment of neuroses, in gerontopsychiatry etc. The problem when using yoga in psychiatry is active cooperation; systemic interactions must be foreseen, it is important to warn against competitiveness and specific indications and contraindications of different yoga exercises must be respected. Yoga is also a suitable element of prevention of professional stress in the health services.
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Int J Psychosom 1993;40(1-4):105-7
Twelve years of experience with yoga in psychiatry.
Nespor K.
National Center for Health Promotion, Psychiatric Hospital, Prague.
The author describes his experience with the use of yoga in the prevention and treatment of alcohol and drug related problems, in psychosomatics, neuroses, geriatric psychiatry, and in some other areas. He deals with problems of the use of yoga in psychiatry like compliance, systems aspect, competitiveness and respecting specific indications in regard to health status and contraindications with personal differences. The usefulness of yoga in the prevention of stress and burn-out in health care professionals is emphasized.
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J Behav Ther Exp Psychiatry 1991 Mar;22(1):37-8
A note on eye movements and relaxation.
Hedstrom J.
Pepperdine University.
Eye movements and certain visual mechanisms appear to be related to states of relaxation and levels of wakefulness. The hatha yoga tradition in its historical and contemporary forms uses certain eye ‘exercises’ or postures to induce relaxation and reduce arousal. Visual correlates of the alpha state are well known. These phenomena may be involved in the success of the new eye desensitization procedure.
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Indian J Physiol Pharmacol 1990 Oct;34(4):279-81
Quantitative evaluation of muscle relaxation induced by Kundalini yoga with the help of EMG integrator.
Narayan R, Kamat A, Khanolkar M, Kamat S, Desai SR, Dhume RA.
Department of Physiology, Goa Medical College, Bambolim, Santa Cruz.
The present work is aimed to quantify the degree of relaxation of muscle under the effects of Kundalini Yoga with the help of EMG integrator. The data collected from 8 individuals (4 males 4 females) on the degree of muscle relaxation at the end of meditation revealed a significantly decreased muscle activity amounting to 58% of the basal level in both the sexes.
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Cas Lek Cesk 1990 Aug 3;129(31):961-4
Occupational stress in health personnel and its prevention. Possible use of yoga
Article in Czech
Nespor K.
Psychiatricka lecebna Praha.
The paper summarizes some non-specific stress factors of work in the health services (e.g. shift work) and some relatively specific stressing factors (e.g. contact with grief, intense negative emotion and death). It deals also with the consequences of excessive stress, incl. the „burnout syndrome“. It gives a brief account of possible preventive measures at the individual level and at the level of the organization. In the conclusion the author mentions the possibility to use yoga in the prevention of occupational stress in the health services. Work in the health services although, associated with considerable stress, is at the same time an opportunity for personality development and self-realization.
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Clin Sci Mol Med Suppl 1975 Jun;2:171s-174s
Yoga and biofeedback in the management of ’stress’ in hypertensive patients.
Patel C.
1. Psychophysical relaxation exercises based on yogic principles and reinforced by biofeedback instruments were used for behaviour modification in sixteen hypertensive subjects.
2. Preliminary studies indicated that their pressor response to emotional and physical stimuli became less exaggerated and less protracted compared with controls.
