Stress and Its Management

1. Stress and Its Management

2. Stress Definitions Stress—a complex series of reactions, both psychological and physical, in response to demanding or threatening situations Stressors—events that produce physical and psychological demands on a person

3. Psychological Responses • Typically, stressed out people feel: • Depressed and anxious • Frustrated • Irritable and angry • The “stressed out” person may: • Eat too much food • Abuse substances • Have difficulty focusing attention, making decisions, and sleeping

4. Psychoneuroimmunology • A field of medical research that studies the relationships between the nervous and immune systems. • Stress changes the normal balance and functioning of the immune system. • Certain chronic health conditions are linked to stress and may worsen or recur during periods of increased stress (e.g., ulcers, headaches).

5. Personality, Disease, and Stress • People who only see negative aspects of stressor may be more vulnerable to stress than those who make more positive appraisals of the situation. • People who are less vulnerable to stress have personalities that act as buffers. - These individuals generally have more positive outlooks on life.

6. Personality, Disease, and Stress (continued) • People who harbor feelings of anger, hostility, resentment, suspicion, and mistrust have a higher risk of cardiovascular disease than people who do not have these feelings. • “Type A” persons are not necessarily at risk. • Chronic stress increases the risk of cardiovascular disease, particularly stroke.

7. Personality, Disease, and Stress (continued) • Stress responses can reduce effectiveness of immune system. • Most scientific studies, however, do not show association between personality and cancer onset. • Cancer patients with optimistic outlooks and fighting spirits tend to survive longer than cancer patients without these characteristics.

8. Coping Strategies • Coping strategies are behavioral responses and thought processes that people use to deal actively with sources of stress. • Problem-focused (e.g., planning, confronting, problem solving, time management, journal writing) • Emotion-focused (e.g., use of defense mechanisms, humor) • Social support (e.g., seeking assistance from friends, relative, support groups, spiritual help, pets)

9. Relaxation Techniques • Deep breathing • Progressive muscle relaxation • Meditation • Imagery • Self-talk • Physical exercise • Tai chi • Yoga

10. Stress and the SJSU Student • Students have high stress levels and similar stressors • Test stress (midterms & finals & quizzes) • Students who believe they will do poorly and view tests as extremely threatening tend to do poorly • Minorities and Stress • Double burden

11. Time Management • Involves skills that anyone can learn but require commitment & practice • Tips for better time management: • Develop a game plan • Write down schedules with planner • Make the most out of classes • Develop an effective study plan