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Chapter 9

Chapter 9. Managing Stress. Section 9.1 What Is Stress?. Stress response - the body’s reaction to a stressor Stress - the combination of a stressor and a stress response Stressor - any new or potentially unpleasant situation. Stressors Can Be Negative or Positive. The Stress Response.

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Chapter 9

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  1. Chapter 9 Managing Stress

  2. Section 9.1What Is Stress?

  3. Stress response- the body’s reaction to a stressor • Stress- the combination of a stressor and a stress response • Stressor- any new or potentially unpleasant situation

  4. Stressors Can Be Negative or Positive

  5. The Stress Response • More blood goes to the brain • Hearing improves • Pupils open wider • Mouth gets dry • Breathing speeds up • Sweating increases

  6. Stress Response Continued • Adrenal glands secret adrenaline • Muscles tense up • More blood goes to legs • More blood goes to arms • Blood pressure increases • Heart beats faster

  7. Section 9.2 How to Manage Stress

  8. Physical Signs of Stress • Headaches • Dry mouth • Teeth grinding • Shortness of breath • Pounding heart • Indigestion • Diarrhea • Constipation • Muscle aches • Weight change • Fatigue • Insomnia

  9. Emotional and Mental Signs • Anxiety • Frustration • Mood swings • Depression • Irritability • Nightmares • Nervous laugh • Worrying • Confusion • Forgetfulness • Poor concentration • Loneliness

  10. The Stress Model • Step 1: a new or potentially unpleasant situation (the stressor) • Step 2: you interpret the situation as threatening • Step 3: your emotional response • Step 4: your physical response • Step 5: the negative consequences (if nothing is done to relieve the stress)

  11. Terms • Stress intervention- any action that prevents a stressor from resulting in a negative consequence • Selective awareness- focusing on the aspects of a situation that help a person feel better(“thinking positively”)

  12. Relaxation Techniques • Meditation • Progressive relaxation • Body scanning • Autogenic training • Laughing • Yelling or crying

  13. Meditation • Meditation involves focusing on something that is repetitive or unchanging • Sit down, close your eyes and in your mind repeat a word you find relaxing

  14. Progressive Relaxation • Tense the muscles in one part of your body and then relax them • Go from one muscle group to another

  15. Body Scanning • Finding one relaxed part of your body and imagine that feeling being transferred to the rest of your body

  16. Autogenic Training • Imagine that your arms and legs feel heavy, warm and tingly; Then think of peaceful images

  17. Laughing, Yelling or Crying

  18. Exercise

  19. Managing Stress Is a Lifelong Process Section 9.3

  20. Maintain Physical Health • Engage in regular physical activity • Eat a balanced diet • Get enough sleep and rest • Do a relaxation technique every day • Do not use tobacco, alcohol or other drugs

  21. Support Group • A group of people who trust each other and are able to talk to each other about their problems

  22. Spirituality • Many people find that having a spiritual life-a sense of connection with something greater than oneself-helps them get through times of great stress

  23. Professional Help • If you ever feel unable to cope with stress in your life, you can get help from a professional

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