STRESS MANAGEMENT
Chapter 9
STRESS
•Stress is the nonspecific response of the body to any
demand
•How people react to stress appears to be more
import...
STRESS
•Eustress is good stress
•provides pleasure or adds meaning to life
•Distress is bad stress
•produces a negative re...
STRESS
•The inverted-U theory says
that there is an optimal
stress level; too much or too
little stress can both be
detrim...
PHASES OF RESPONSE
•Homeostasis is when the body is in physiological
balance
•Stress initiates the stress response, or gen...
GENERAL ADAPTATION SYNDROME
STRESS
•Most stressful situations fall into one of three
categories: harm and loss, threat, or challenge
•Whether positive...
STRESS RESPONSE
•The limbic system can override the stress
response
•The hypothalamus initiates the release of
epinephrine...
STRESS AND IMMUNITY
•Psychoneuroimmunology (PNI) seeks to understand the
connection between the brain, the nervous system,...
COPING WITH STRESS
•Self-esteem influences the ability to cope with stress
•Personality influences the ability to cope wit...
SOURCES OF STRESS FOR COLLEGE STUDENTS
STRESS MANAGEMENT TOOLS
•Successful coping with stress takes
effort
•Sometimes one should seek a
professional counselor to...
RELAXATION TECHNIQUES
•Deep breathing is the most basic technique
•Progressive muscle relaxation creates
awareness of the ...
RELAXATION TECHNIQUES
•Meditation helps the practitioner temporarily tune out the world
•Visualization helps the practitio...
RELAXATION TECHNIQUES
• Music
• Rhythmic music instills the desire to move (dance)
• Quiet music soothes by helping to bre...
TIME MANAGEMENT
•Effective use of time is crucial to accomplishing one’s
personal and professional goals
•Workaholics spen...
TIME MANAGEMENT
• Procrastinators often fail to have enough time to successfully
complete tasks
• Perfectionists rarely fe...
EXERCISE
•Has been found to directly affect brain chemistry
•Increased endorphin levels
•Positive stressor
•Can offset the...
SPIRITUALITY
•Does not have to be connected to a particular religion
or religious belief
•Psychospirituality
•The study of...
Ch 9 stress mgmt
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Ch 9 stress mgmt

  1. 1. STRESS MANAGEMENT Chapter 9
  2. 2. STRESS •Stress is the nonspecific response of the body to any demand •How people react to stress appears to be more important than the stress itself •A stressor is anything that initiates the stress response •Stress is unavoidable and necessary to human preservation
  3. 3. STRESS •Eustress is good stress •provides pleasure or adds meaning to life •Distress is bad stress •produces a negative response
  4. 4. STRESS •The inverted-U theory says that there is an optimal stress level; too much or too little stress can both be detrimental
  5. 5. PHASES OF RESPONSE •Homeostasis is when the body is in physiological balance •Stress initiates the stress response, or general adaptation syndrome (GAS) •The GAS consists of an alarm phase, a resistance phase, and, if the stress is long enough or strong enough, an exhaustion phase
  6. 6. GENERAL ADAPTATION SYNDROME
  7. 7. STRESS •Most stressful situations fall into one of three categories: harm and loss, threat, or challenge •Whether positive or negative, stressful events always produce a series of neurological and hormonal messages in the body •The brain determines whether an event is stressful
  8. 8. STRESS RESPONSE •The limbic system can override the stress response •The hypothalamus initiates the release of epinephrine and other hormones, including endorphins •The autonomic nervous system increases physiological response and eventually returns the body to homeostasis
  9. 9. STRESS AND IMMUNITY •Psychoneuroimmunology (PNI) seeks to understand the connection between the brain, the nervous system, and the immune response •Good nutrition is necessary to meet stress demands •Chronic stress suppresses the immune system •Coping is the attempt to manage stress
  10. 10. COPING WITH STRESS •Self-esteem influences the ability to cope with stress •Personality influences the ability to cope with stress •Type A personality •Type B personality •Hardy personality •“Stress survivors” seem to have at least three characteristics in common: challenge, commitment, and control •Attitude is a key factor in the stress equation
  11. 11. SOURCES OF STRESS FOR COLLEGE STUDENTS
  12. 12. STRESS MANAGEMENT TOOLS •Successful coping with stress takes effort •Sometimes one should seek a professional counselor to help resolve stressful situations •Relaxation techniques reduce the negative effects of stress
  13. 13. RELAXATION TECHNIQUES •Deep breathing is the most basic technique •Progressive muscle relaxation creates awareness of the difference between muscular tension and a relaxed state •Autogenics uses self-suggestion to produce a relaxation response
  14. 14. RELAXATION TECHNIQUES •Meditation helps the practitioner temporarily tune out the world •Visualization helps the practitioner use imagination to relax •Biofeedback enhances awareness of body sensations •Massage therapy relieves tension and induces mental relaxation
  15. 15. RELAXATION TECHNIQUES • Music • Rhythmic music instills the desire to move (dance) • Quiet music soothes by helping to breathe more deeply • Humor • Laughter helps keep events in perspective • Reinforces positive attitude • Tai Chi • Emphasizes tranquility and remaining calm • Time Management
  16. 16. TIME MANAGEMENT •Effective use of time is crucial to accomplishing one’s personal and professional goals •Workaholics spend excessive time working even if it is not productive •Time jugglers constantly over-schedule themselves, often neglecting important activities
  17. 17. TIME MANAGEMENT • Procrastinators often fail to have enough time to successfully complete tasks • Perfectionists rarely feel satisfied and are often unable to achieve important goals • Exercise can produce beneficial physiological responses and reduce anxiety
  18. 18. EXERCISE •Has been found to directly affect brain chemistry •Increased endorphin levels •Positive stressor •Can offset the adverse effects of distress
  19. 19. SPIRITUALITY •Does not have to be connected to a particular religion or religious belief •Psychospirituality •The study of the relationship between mind and soul

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