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Chapter Three: Managing Stress

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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Chapter Three: Managing Stress

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  1. Chapter Three: Managing Stress

  2. Identify the Following Terms • Stress • Stress response • Eustress • Distress • Stressors

  3. General Adaptation Syndrome (Hans Selye, 1975) • 3 Stages: • alarm (fight or flight) • resistance (homeostasis) • exhaustion (illness, emotional/psychological breakdown)

  4. Stress Response

  5. Hypertension Stroke Heart disease Kidney disorders Depression Alcoholism Gastro-intestinal Auto-immune disorders Sexual dysfunctions Physical Toll of Stress

  6. Homesickness Relationship problems Balancing work, home, school responsibilities Test anxiety Speech anxiety Math anxiety Learning ability College Student Stress

  7. 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”

  8. 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

  9. Effective Coping Strategies • There are four different forms of strategies to cope with stress • Physical Aspects • Social Aspects • Environmental Aspects • Psychological Aspects

  10. Physical Aspects of Stress Management • Nutrition • Exercise • Sleep • Circadian rhythms

  11. 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

  12. 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

  13. Psychological Aspects of Stress Management • Meditation and Hypnosis • Cognitive Self-Talk • Progressive muscle relaxation (Jacobson)

  14. Psychological Aspects of Stress Management, cont’d • Relaxation and Deep Breathing (Benson) • Biofeedback • Guided Imagery and Visualization techniques (Cou’e) • Stress Inoculation

  15. 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

  16. Chapter Three: Managing Stress

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