Chapter Three: Managing Stress

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

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

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

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

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

Physiological changes that prepare the body for confrontation or avoidance

Brain

Sympathetic nervous system

Adrenal glands

Resolving Stress Adaptive Stress Response Chronic Stress Response

Adaptive Stress Response

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

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

The Stress Response

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

Hypertension

Stroke

Heart disease

Kidney disorders

Depression

Alcoholism

Gastrointestinal problems

Autoimmune disorders

Sexual dysfunctions

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

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

Benefits of Stress Moderate levels Motivating Energizing Productive

Moderate levels

Motivating

Energizing

Productive

Yerkes-Dodson law

Student Stressors: Interpersonal 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 Loosing touch with old friends

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

Loosing touch with old friends

Student Stressors: Balancing Work and School

Student Stressors: Academic Test anxiety Speech anxiety Math anxiety

Test anxiety

Speech anxiety

Math anxiety

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

Procrastination

Perfectionism

Problems with goal setting and time management

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

Job stressors

Conflict with coworkers

Unrealistic work loads

Tight deadlines and last minute projects

Technological stressors

Environmental stressors

Stress and Gender

How Americans Cope with Stress

Physical Aspects of Stress Management Sleep Exercise Nutrition

Sleep

Exercise

Nutrition

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

Make time to have fun and play

Laughter is effective

Human contact through social connections

Pets can reduce 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

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 Relaxation and deep breathing Progressive muscle relaxation (PMR) Guided imagery and visualization Meditation Hypnosis Biofeedback

Relaxation and deep breathing

Progressive muscle relaxation (PMR)

Guided imagery and visualization

Meditation

Hypnosis

Biofeedback

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

Time management

Assess your habits

Use a planner

Set goals and prioritize

Stress inoculation

Cognitive self-talk

Conquering procrastination

Combating perfectionism

Chapter Three: Managing Stress