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Stress: The Constant Challenge Chapter 2

Stress: The Constant Challenge Chapter 2. Concepts in Stress. Stressor-- Situations that trigger physical and emotional responses (stress responses) Stress response Stress-- The general physical and emotional state that accompanies the stress response Homeostasis—State of balance.

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Stress: The Constant Challenge Chapter 2

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  1. Stress: The ConstantChallengeChapter 2

  2. Concepts in Stress • Stressor--Situations that trigger physical and emotional responses (stress responses) • Stress response • Stress--The general physical and emotional state that accompanies the stress response • Homeostasis—State of balance

  3. Concepts in Stress • Eustress—Stress resulting from a pleasant stressor • Distress—Stress resulting from an unpleasant stressor • Reframing

  4. Symptoms of Stress: Physical • Dry mouth • Excessive perspiration • Frequent illnesses • Gastrointestinal problems • Grading of teeth • Headaches • High blood pressure • Pounding heart • Stiff neck or aching lower back

  5. Symptoms of Stress: Emotional • Anxiety/edginess • Depression • Fatigue • Hypervigilance • Impulsiveness • Inability to concentrate • Irritability • Trouble remembering things

  6. Symptoms of Stress: Behavioral • Crying • Disrupted eating habits • Disrupted sleeping habits • Harsh treatment of others • Increased use of tobacco, alcohol, other drugs • Problems communicating • Sexual problems • Social isolation

  7. Physical Responses to Stress • Actions of the Nervous System • Autonomic Nervous System • Brain, spinal cord, nerves—involuntary • Parasympathetic Division—Relaxed • Sympathetic Division—Activated during arousal • Norepinephrine—commands the body to mobilize energy • Actions of the Endocrine System • Release of hormones/chemical messengers into the bloodstream (adrenaline/epinephrine)

  8. Endocrine System Hypothalamus • Corticotropin releasing factor, CRF • Pituitary gland • ACTH • Adrenal gland • Epinephrine, norepinephrine, and cortisol

  9. Effects of Adrenaline on theBody • Hearing and vision • Lungs • Heart • Liver • Sweat glands • Pain receptors • Altered immune system response • Muscles • Decreased clot time • Increased metabolic rate • Digestive system • Decreased digestive activity • Decreased salivation

  10. The Fight or Flight Reaction in Modern Life • Today’s stressors elicit preparation for a physical response regardless of the threat—though you may not need it • Biological heritage

  11. Emotional & Behavioral Responses to Stress • Effective responses to stress: • Talking, Laughing, Exercise and Time Management • Ineffective responses to stress: • Overeating, procrastination, frustration

  12. Why Do We React Differently? • Personality and Stress • Type A—What are possible characteristics? • Ultracompetitive, controlling, impatient, aggressive, hostile • Risks: anger/cynicism/hostility • Type B • Relaxed, contemplative, much less hurried • Type C • Difficulty expressing emotions, anger suppression, feelings of hopelessness, exaggerated stress response to minor cognitive stressors—immune system down

  13. Why Do We React Differently?(Personality Continued--) • Hardy Personality • View potential stressors as challenges and opportunities for growth/learning, typically internal locus of control • Somatic Nervous System • Manages conscious behavioral responses • Cultural Background • Gender • Past Experiences

  14. General Adaptation Syndrome(G.A.S.) • Alarm • Fight or Flight • Resistance • Exhaustion • Allostatic load • Effects of stress response • Long-term exposure to stress hormones—such as cortisol

  15. Alarm Phase

  16. Psychoneuroimmunology (PNI) • The study of …. • Complex network of nerve and chemical connections between the nervous system, endocrine system and the immune system.

  17. Links Between Stress and Specific Health Conditions • Cardiovascular Disease • Weakened Immune System • Psychological Problems • Other health problems • Digestive disorders • Headaches • Insomnia • Injuries

  18. Common Sources of Stress • Life changes • Daily hassles • College • Job • Interpersonal • Social • Environmental • Internal

  19. Post-traumatic Stress Disorder(PTSD) • Cognitive, emotional and behavioral reactions to trauma • Signs • Positive steps to help cope—Pg. 42

  20. Techniques for Managing Stress • Social Support • Communication • Exercise • Nutrition • Sleep

  21. Sleep • One out of every three Americans has trouble sleeping • Over the last century we have cut our sleep 20% • Sleep debt—with each night of too little rest, your need for sleep grows until it is irresistible

  22. Lack of Sleep • Can be the cause and effect of excess stress • Mental/physical processes deteriorate • Headaches • Irritable • Unable to concentrate • Forget things • May be more susceptible to illness • Levels of stress hormones fluctuate • Major cause of fatal accidents • Extreme deprivation—hallucinations and other psychotic symptoms, increase in heart attack risk

  23. Adequate Sleep • Improves mood • Feelings of competence and self-worth • Optimal mental/physical functioning • Less likely to have an accident • More alert and productive • Easier to get along with

  24. What Do We Do? • REM and non-REM Sleep • Non-REM—4 stages • Brain waves smaller, more pinched, mundane thoughts, if awakened, you may deny being asleep • Brain waves larger—eyes become unresponsive (even if eyelids lifted—you wouldn’t see) • Brain waves much slower (5 X > stage 1) • Brain waves even slower—the most profound state of unconsciousness, difficult to arouse

  25. What Do We Do? • REM • Brain waves more resemble pattern sof being awake • Muscles slack • Pulse and breathing quicken • Brain temperature/blood flow increase • Eyes dart back and forth • If awakened, likely to report dream

  26. What Do We Do? • This process/sequence is repeated 4-5 times a night. It takes about an hour to get to stage 4 each time. • Between each time is REM sleep (2 hours each night).

  27. How Much Sleep is Enough? • Individual—ranges between 5-10 hours—7 ½ average • Seem to have an innate sleep pattern • Too much sleep can make you feel sluggish • Listen to your body

  28. How to Sleep Better • Regular • Sleep ritual • No caffeine/nicotine late in the day • Don’t rely on alcohol • Don’t nap during the day • Exercise, but not too close to bedtime • Use your bed only for sleep-related activities • If you can’t fall asleep, get up

  29. Techniques for Managing Stress • Time Management • Energy Management • Say “NO” to procrastination • Say “YES” to: Setting priorities Schedule Realistic Goals Visualization

  30. Techniques for Managing Stress • Cognitive Techniques • Think and Act constructively • Take control • Problem solve • Modify the experiences/Reframe • Stay positive

  31. Relaxation Techniques • Deep Breathing • Progressive Relaxation • Visualization • Meditation • Yoga • Music • Biofeedback

  32. Counterproductive Coping Strategies • Tobacco use • Alcohol • Other drugs • Binge eating

  33. Personal Plan for Managing Stress • Identify the Stressor • Designing your Plan • Personal contract • Getting Help • Health Quest Assignment

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