Dealing with Stress

1. Dealing with Stress

2. Condition of the environment that makes unusual demands on the organism • In other words, papers, exams, quizzes, school—life… • An internal condition as a response to a stressful condition • Or getting no sleep, feeling overwhelmed, and freaking out What is it?

3. A: Relationships • B: Tests • C: Papers • D: Other (money, family, jobs, etc.) What stresses you out the most?

4. Stress is actually a healthy thing if it’s in moderation. • Chronic or prolonged stress causes negative effects. • The body is better able to handle brief stress than prolonged stress. The Effects of Stress

5. Prolonged stress interferes with: • Memory • Appetite • Sexual desire/performance • Energy • Mood disorders The Effects of Stress

6. Stress can weaken the immune system. • During exams, students showed reduced immune function (Glaser et al, 1987). Stress and the Immune System

7. Breakdown of students reporting they want to find ways to deal with stress: • Freshmen- 70.9% • Sophomores- 68.8% • Juniors- 73.9% • Seniors- 67.4% Info from 2013 Wolf Wellness Expo Stress at UWG

8. So what happens in the body? • When stressed, a part of the nervous system that makes your body active cannot be regulated as well—it’s constantly going • Cortisol and Corticosteroids are released when stressed and too much cortisol can weaken production of white blood cells Stress and the Immune System

9. Stress and the Immune System

10. Increased levels of cortisol can also affect hippocampus size in the brain. • The hippocampus is a key player in forming memory. • So stress can affect your ability to learn and remember. Stress and the Brain

11. According to Medicalnewstoday.com, prolonged stress can cause the immune system to send monocyte cells from bone marrow to the brain. • These cells are inflammatory and won’t react to anti-inflammatory steroids the body makes. This inflammation can cause even more stress in the brain. Stress and Mood Disorders

12. Stress can cause the body to crave more energy because stress keeps the body at a high level of performance. • So we eat more food leading to more weight gain. • At the same time, the hormones related to stress can kill appetite. • So, either you’re really hungry when stressed and usually eat unhealthy things or you don’t eat at all—which is also unhealthy! Stress and Appetite

13. The most effective way to deal with stress is social support. • Having friends causes you to feel less alone which can lessen the burdens you have. • Emotions are tied to body function. So feeling better around friends actually makes you healthier. Coping with Stress

14. A: I hang out with friends when stressed. • B: I keep to myself when stressed. • C: When stressed, I just get more stressed when I hang out with friends. • D: I don’t really get stressed out. How do you use social support?

15. Mindfulness: • May sound weird but mindfulness or awareness can fight off the affects of stress. • Learning to accept situations that cannot be avoided—no matter how stressful—can weaken stress. • Behavioral therapy teaches clients to become more aware and accepting of situations to help deal with anxiety. Coping with Stress

16. A: I know exactly what stresses me out. • B: I mostly know what stresses me out. • C: I am learning what stresses me out. • D: I don’t know what stresses me out. • E: I don’t really get stressed. Do you know when you get stressed?

17. Practicing Mindfulness: • Meditating for five minutes a day helps reduce stress and improve brain function. • Being aware of, or “standing outside,” your experience gives you a ‘omnipresent’ view of how it’s affecting you. • Learn to be aware of how you react to situations. Then you can anticipate what stresses you out. Coping with Stress

18. Progressive Muscle Relaxation Example • http://www.youtube.com/watch?v=9x3tl81NW3w Coping with Stress

19. Things you can do: • Exercise: increases endorphins and blood flow which makes you feel better • Breathing/relaxation exercises • Yoga, Progressive Muscle Relaxation, Meditation • Listening to music: music promotes changes in emotion which can lessen the affects of stress Coping with Stress

20. Confidence: • Often times we get stressed because we doubt ourselves. • Becoming more confident can fight off stress. • “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.” ~ Marianne Williamson Coping with Stress

21. Thinking about the past? • If you are always reflecting on the past then accomplishments in the present won’t seem that important. • Example: Case of the Mondays • Studies show that Mondays are bad simply because we are thinking about the past weekend. As it turns out Tuesdays, Wednesdays and Thursdays are just as bad, but we don’t realize it in the moment. Coping with Stress

22. Time Management • Do you have enough time in the day for everything you want to do? • Decide the difference between needs and wants. • Write down how long you spend in each activity you do during the day. • Does the time go over 24 hours? Coping with Stress

23. A: 1-2 hours a day • B: 3-4 hours a day • C: 5-6 hours a day • D: Less than 1-2 hours a day How much time do you spend on school work?

24. A: 1-2 hours a day • B: 3-4 hours a day • C: 5-6 hours a day • D: Less than 1-2 hours a day How much time do you spend on the internet?

25. A: 1-2 hours a day • B: 3-4 hours a day • C: 5-6 hours a day • D: Less than 1-2 hours a day How much time do you spend on relationships?

26. A: 1-2 hours a day • B: 3-4 hours a day • C: 5-6 hours a day • D: Less than 1-2 hours day How much time do you spend eating?

27. A: 1-2 hours a day • B: 3-4 hours day • C: 5-6 hours a day • D: Less than 1-2 hours a day How much time do you spend watching TV?

28. Learn to divide time in the most useful way possible. • You will make time for the things that are important. • Learn to say “no” when you need to. • Notice the things that cause stress. Coping with Stress

29. Stress can weaken the immune system. • Prolonged stress is unhealthy. • Social support can lessen the strains of stress. • Being mindful or aware can help fight stress. • Focus on the present. • Develop good time management skills. Wrap Up…