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Chapter Three: Managing Stress. Identify the Following Terms. Stress Stress response Eustress Distress Stressors. General Adaptation Syndrome (Hans Selye, 1975). 3 Stages: alarm (fight or flight) resistance (homeostasis) exhaustion (illness, emotional/psychological breakdown).
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Identify the Following Terms • Stress • Stress response • Eustress • Distress • Stressors
General Adaptation Syndrome (Hans Selye, 1975) • 3 Stages: • alarm (fight or flight) • resistance (homeostasis) • exhaustion (illness, emotional/psychological breakdown)
Hypertension Stroke Heart disease Kidney disorders Depression Alcoholism Gastro-intestinal Auto-immune disorders Sexual dysfunctions Physical Toll of Stress
Homesickness Relationship problems Balancing work, home, school responsibilities Test anxiety Speech anxiety Math anxiety Learning ability College Student Stress
Using Time Effectively • Time management techniques such as: • Assess habits (good vs. bad) • Use a daily planner consistently • Set goals and prioritize each day • Don’t procrastinate • Don’t try to be a “Perfectionist”
Type A Often pressured Ambitious Impatient Competitive Walk/talk rapidly Easily annoyed by delays Type B Calm Relaxed Easy-going patient Type A vs. Type B (Friedman & Rosenman) Type A is correlated with stress and should be recognized
Effective Coping Strategies • There are four different forms of strategies to cope with stress • Physical Aspects • Social Aspects • Environmental Aspects • Psychological Aspects
Physical Aspects of Stress Management • Nutrition • Exercise • Sleep • Circadian rhythms
Social Aspects of Stress Management • Make time to have fun and play • Laughter is effective • Human contact through social connections • Pets can make differences with reduction of stress
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
Psychological Aspects of Stress Management • Meditation and Hypnosis • Cognitive Self-Talk • Progressive muscle relaxation (Jacobson)
Psychological Aspects of Stress Management, cont’d • Relaxation and Deep Breathing (Benson) • Biofeedback • Guided Imagery and Visualization techniques (Cou’e) • Stress Inoculation
Do not be surprised by trouble Search for solutions Take control of your future Be cognizant of self-fulfilling prophecies Visualize success Accept the unchangeable Live each day well Acton your capacity for growth Allow for renewal Accept mistakes Keep life simple Realistic Perspectives on Stress and Life