Chapter Three: Managing Stress

1. Chapter Three: Managing Stress

2. What Is Stress? • Stress • Physiological and psychological state of disruption • Stressor • Factors or events, real or imagined, that elicit a state of stress • Eustress • Stress that enhances quality of life • Distress • Stress that diminishes quality of life

3. Stress Response • Physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating • Learned and conditioned habits adopted early in life • Basic human survival mechanism

4. Fight or Flight Response • Physiological changes that prepare the body for confrontation or avoidance • Brain • Sympathetic nervous system • Adrenal glands

5. Resolving Stress Adaptive Stress Response Chronic Stress Response

6. General Adaptation Syndrome: Three Stages of Stress • Alarm—the fight or flight response • Resistance—the body attempts to reestablish equilibrium • Exhaustion—the physical and psychological resources used to deal with stress are depleted

7. TheStress Response

8. Hypertension Stroke Heart disease Kidney disorders Depression Alcoholism Gastrointestinal problems Autoimmune disorders Sexual dysfunctions Physical Toll of Stress

9. Effects of Stress • Stress and immunity • Chronic stress may cause the immune system to be under- or overactive • Stress and cardiovascular disease • Type A personality: Competitive, ambitious impatient • Associated with heart attacks • Type B personality: Relaxed, patient

10. Benefits of Stress • Moderate levels • Motivating • Energizing • Productive

11. Yerkes-Dodson law

12. The Sources of Stress • Stressors • Factors or events, real or imagined, that elicit a state of stress. • Interpersonal • Academic • Internal • Job • Environmental

13. Homesickness One of the most common problems facing college students Often doesn’t hit until a few weeks or a month after the big move Relationship problems Very common stressor Difficulty maintaining long-distance relationships Losing touch with old friends Student Stressors: Interpersonal

14. Student Stressors: Balancing Work and School

15. Test anxiety Speech anxiety Math anxiety Student Stressors: Academic

16. Student Stressors: Internal • Procrastination • Perfectionism • Problems with goal setting and time management

17. Other Stressors • Job stressors • Conflict with coworkers • Unrealistic work loads • Tight deadlines and last minute projects • Environmental stressors

18. Stress and Gender

19. How Americans Cope with Stress

20. Physical Aspects of Stress Management • Sleep • Exercise • Nutrition

21. Social Aspects of Stress Management • Make time to have fun and play • Laughter is effective • Human contact through social connections • Pets can reduce stress

22. Environmental Aspects of Stress Management • Reduce noise levels • Amount/type of light • Meaningful and challenging experiences • Aesthetic quality of inhabited space • Color • Plants • Photos • Smell

23. Psychological Aspects of Stress Management • Relaxation and deep breathing • Progressive muscle relaxation (PMR) • Guided imagery and visualization • Meditation • Hypnosis • Biofeedback

24. Cognitive Aspects of Stress Management • Time management • Assess your habits • Use a planner • Set goals and prioritize • Stress inoculation • Cognitive self-talk • Conquering procrastination • Combating perfectionism

25. Anticipate problems Be a problem solver Search for solutions Take control of your own future Be aware of self-fulfilling prophecies Visualize success Accept the unchangeable Live each day well Act on your capacity for growth Allow for renewal Accept mistakes Keep life simple A Realistic Perspective on Stress and Life

26. Chapter Three: Managing Stress