Course Syllabus

General Information
Instructor: Audra Zajac
Credentials: Licensed Massage Therapist
Bachelor of Science, Health and Wellness
Email: [email protected]

Course Description

The prevalence of depression/anxiety is growing rapidly and is projected to

be the second most common health problem within the next five years.
Stress, less easily defined, but almost ubiquitous in our fast paced society,
can be beneficial at times, however most often can lead to serious
physiological turmoil that can result in both physical and mental health
disarray. Unfortunately, most patients with depression and anxiety disorders
do not receive any treatment at all or are treated with medications. The good
news is that with massage, exercise and proper nutrition patients can
experience relief.

Course Information

There will be three sessions in the series of lectures. Each session will be 1
hour and 30 minutes. Different areas of complementary and alternative
medicine will be covered in each session as follows: Week 1: Defining stress,
stressors and their impact, Week 2: Relaxation techniques, Week 3: The
power of exercise and nutrition. No prerequisites are required for this course.
At the end of the course each participant will be issued a certificate of
attendance.

Course Objectives

1. Define anxiety and symptoms.

2. Identify the estimated percentage of individuals in the United States
who suffer from anxiety.
3. Discuss illnesses that can result from anxiety.
4. Discuss relaxation techniques and the benefits of massage for
depression, anxiety and stress management.
5. To understand the how exercise can be a beneficial part of treatment.
6. To learn how proper nutrition can have a positive effect on anxiety
patients.

General Course Outline

Session One:
Define stress and what is stressful in your life?
Distinguishing between stress and stressors
The impact of stress
Emotionally
Physically
Cognitive
Behavioral
Summary and questions thus far

Session Two:
Performing relaxation techniques
Abdominal breathing technique, simplified.
Visualization anytime, anywhere.
Progressive Relaxation Technique
Situational stress
Hourly destressor
Mini relaxation technique
Benefits of massage therapy
Summary and questions thus far

Session Three:
How exercise can be a powerful method of relaxation
How nutrition can affect your capacity to cope with stress
Summary and questions

Lesson 1 Lecture
Lesson Summary: This lesson addresses the question, what is stress?
along with the difference between stress, stressors and the impact of stress
on our health.

Lesson Content:

Define stress and what is stressful in your life?

Stress affects all of us in some way or another. In fact approximately 15
million people suffer from social anxiety. If that number isnt scary enough,
the typical age of onset is 12-13 years old. Stress is the body's response to
harmful situations whether theyre real or perceived. When you feel as
though you are in danger or threatened a chemical reaction occurs in your
body that allows you to act in a way to prevent injury. This stress response is
known as "fight-or-flight. During the stress response, your heart begins to
race, breathing quickens, muscles tighten, and blood pressure rises. Youre
ready to act. It is how you protect yourself. As we go through this lesson I
would like everyone to think about the possible stressors you may have in
your life such as: disciplining your kids, during busy times at work, when
managing your finances, or when coping with a challenging relationship.
Keep in mind that all stress is not bad. For example, stress is what gets you
to slam on the breaks to avoid hitting the car in front of you, which is a good
thing!
Distinguishing between stress and stressors:
Stress is a feeling that you experiences when something
emotionally/mentally upsetting occurs. However, a stressor is in fact an
object or person that creates/induces stress of any kind, whether it be
emotional or a physical form of stress placed on an object etc.

Impact of Stress:
Emotional

Becoming easily agitated, frustrated, and moody

Feeling overwhelmed, like you are losing control or need to take control
Having difficulty relaxing and quieting your mind
Feeling bad about yourself (low self-esteem), lonely, worthless, and
depressed
Avoiding others
Physical
Low energy
Headaches
Upset stomach, including diarrhea, constipation, and nausea
Aches, pains, and tense muscles
Chest pain and rapid heartbeat
Insomnia
Frequent colds and infections
Cognitive
Constant worrying
Racing thoughts
Forgetfulness and disorganization
Inability to focus
Poor judgment
Being pessimistic or seeing only the negative side
Behavioral
Changes in appetite -- either not eating or eating too much
Procrastinating and avoiding responsibilities
Increased use of alcohol, drugs, or cigarettes
Exhibiting more nervous behaviors, such as nail biting, fidgeting, and
pacing
Summary:
Stress is a part of life. What matters most is how you handle it. The best
thing you can do to prevent stress overload and the health consequences
that come with it is to know your stress symptoms. Any questions thus far?
We will conclude todays lesson by taking a few minutes to watch this short
video:
http://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend#
t-1416

Lesson 2 Lecture
Lesson Summary: During this lesson we will discuss relaxation techniques
such as deep breathing and massage therapy.

Lesson Content:
Benefits of relaxation techniques:
Relaxation techniques are a great way to help with stress management.
Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a
method that reduces the effects of stress on not only your mind but also your
body. Relaxation techniques can help you find relief with everyday stress and
with stress related to health problems, such as chronic pain and even cancer.
Relaxation techniques are very easy and everyone can benefit from learning
them. Relaxation techniques are often free or low cost, have little risk, and
can be done just about anywhere.
What happens to our body during relaxation techniques?
Slows your heart rate
Lowers blood pressure
Slows your breathing rate
Reduces activity of stress hormones
Increases blood flow to major muscles
Reduces muscle tension and chronic pain
Improves concentration and mood
Lowers fatigue
Reduces anger and frustration
Boosts confidence to handle problems

Performing Relaxation Techniques:

Exercise 1: Abdominal/Diaphragmatic breathing exercise to check your

ability to move the diaphragm.

Diaphragmatic breathing exercise 1: Check your ability to move the

diaphragm. Put your hands on your body as in the picture above. Try to push
out your lower hand (which is on the belly button or navel) with your
abdominal muscles. Can you breathe using your belly only so that your rib
cage and upper hand do not move?
Warning! It is vital for your health, abdominal breathing, good blood
oxygenation, and respiratory and GI health to have a straight spine 24/7.
Correct posture encourages abdominal breathing, while slouching prevents
belly breathing.
Exercise 2: Visualization ---anytime, anywhere.
For this exercise we are going to use a guided imagery video:
https://www.youtube.com/watch?v=pnJpEmu7WQ&feature=player_embedded
Exercise 3: Progressive Relaxation Technique.
https://www.youtube.com/watch?
v=1nZEdqcGVzo&feature=player_embedded
Situational Stress:
This technique is a useful tool when you need to take a quick minute to
regroup.
1.
In a mini relaxation exercise you can have your eyes open or closed,
however obviously don't close your eyes if you are driving, operating
machinery or in a situation where you need to maintain safety.

2.
Switch your breathing to relaxation style diaphragmatic breathing. On
breathing in, your stomach should rise about 1", your stomach should fall 1
on breathing out.
3.
As you inhale count very slowly up to 4 as you exhale count slowly
back to 1, thus, as you inhale you say to yourself, 1-2-3-4, and as you exhale
you say to yourself, 4-3-2-1. Do this several times.
Benefits of massage therapy:
Massage as a treatment for depression is becoming an increasingly popular
method as well as for other mental disorders. And while massage for
depression doesnt get the publicity that psychotherapy and medicine tends
to get, it is real and legitimate means of dealing with the condition.
In massage for depression, the body releases a number of mood- and healthenhancing chemicals that in turn boost serotonin and dopamine in the body.
At the same time, the body also reduces stress hormones like adrenaline and
cortisol while experiencing a massage. The relaxation that sweeps the body
serves to ease the mind of all concerns and worries, and thus, helps battle
against depression.
One of the best things about a massage for depression is that a massage
therapy tends to decrease, Adrenocorticotrophic hormone (ACTH) which is a
stress hormone that can wreak havoc on ones mental wellbeing. It also
stabilizes blood sugar levels, improves lung function and helps in the proper
functioning of the immune system.
Massage for depression definitely presents a side-effect free alternative to
anyone hoping to put an end to their depression.
Questions & answers

Lesson 3 Lecture
How can exercise be a powerful method of relaxation?
Exercise helps prevent and improve a number of health problems, including
high blood pressure, diabetes and arthritis. Research on anxiety, depression
and exercise shows that the psychological and physical benefits of exercise
can also help reduce anxiety and improve mood.
The links between anxiety, depression and exercise aren't entirely clear
but working out and other forms of physical activity can definitely ease
symptoms of anxiety or depression and make you feel better. Exercise may
also help keep anxiety and depression from coming back once you're feeling
better.
Regular exercise probably helps ease depression in a number of ways, which
may include:
Releasing feel-good brain chemicals that may ease depression
(neurotransmitters, endorphins and endocannabinoids)
Reducing immune system chemicals that can worsen depression
Increasing body temperature, which may have calming effects
Regular exercise has many psychological and emotional benefits, too. It can
help you:
Gain confidence. Meeting exercise goals or challenges, even small
ones, can boost your self-confidence. Getting in shape can also make
you feel better about your appearance.
Take your mind off worries. Exercise is a distraction that can get you
away from the cycle of negative thoughts that feed anxiety and
depression.

Get more social interaction. Exercise and physical activity may give
you the chance to meet or socialize with others. Just exchanging a
friendly smile or greeting as you walk around your neighborhood can
help your mood.

Cope in a healthy way. Doing something positive to manage anxiety or

depression is a healthy coping strategy. Trying to feel better by
drinking alcohol, dwelling on how badly you feel, or hoping anxiety or
depression will go away on its own can lead to worsening symptoms.

How nutrition can affect your capacity to cope with stress.

Balanced nutrition is essential to maintaining overall good health, but it also
can affect your capacity to cope with stress. When you are going through a
period of stress, you need more of all nutrients, particularly the B vitamins,
which affect the nervous system, and calcium, which is needed to counteract
the lactic acid your tense muscles produce. Likewise, if you are lacking
nutrients, your body will not be equipped to handle stress effectively.
Eat a variety of foods to ensure that you consume all of the forty to sixty
nutrients you need to stay healthy. These include vitamins, minerals, amino
acids (from proteins), essential fatty acids (from vegetable oil and animal
fat), and energy from carbohydrates, protein, and fat. While most foods
contain more than one nutrient, no single food provides adequate amounts
of all nutrients. More information on your daily vitamin and mineral
requirements can be found here.
Try to maintain a diet of mostly whole (unprocessed) foods. Stay away from
caffeine (coffee, tea, cola, chocolate), which causes nervousness and inhibits
sleep if too much is ingested. Caffeine causes a fight-or- flight response in
your body and uses up your reserves of the B vitamins, which are important
in coping with stress. Alcohol also depletes your body's B vitamins, and can
disrupt sleep and impair your judgment or clarity of thought. Avoid sugar. It
provides no essential nutrients and can cause an immediate "high" followed
by a prolonged "low."
Studies have shown that the body depletes its stores of nutrients when under
stress, mainly protein and the B vitamins as well as vitamins C and A. A
deficiency of magnesium, which helps muscles relax, has been linked to
"Type A" or high-stress personalities. If you are under prolonged stress or are
at risk for hypertension, consume foods high in potassium, such as orange
juice, squash, potatoes, apricots, limes, bananas, avocados, tomatoes, and
peaches. You also should increase your intake of calcium, which is found in
yogurt, cheese, tofu, and chick- peas.

If you find that you have difficulty managing stress and often feel fatigued or
stressed out, you might want to examine your diet for deficiencies in certain
nutrients. If you are deficient in certain nutrients, you will need to alter your
diet or take supplements.
Since every person is unique, nutritional needs vary to some degree. It will
probably take several months to change your diet and establish healthy
eating habits. Experimenting and taking the time to reform your eating will
have very positive immediate and long- term effects. Choose foods that you
enjoy and try to make meals pleasurable times. Eat a relaxed meal. Continue
your healthy diet and supplements even after the period of stress has passed
so that your body will be best prepared to cope with the next stressful
situation you encounter. The goal is to maintain maximum health with good
nutrition, exercise, and active stress management.
Questions & answers

Resources and additional reading

http://www.psyweb.com/articles/depression/massage-for-depression
http://www.mayoclinic.org/diseases-conditions/depression/indepth/depression-and-exercise/art-20046495
http://holisticonline.com/stress/stress_nutrition.htm