This chapter outlines objectives for students to understand types of stress, stressors faced by different groups, and effects of stress on health. It defines stress and describes how the body responds with the fight-or-flight response. Stress can impact the heart, immune system, and cancer growth. Types of stressors include acute, life events, and traumatic events which can cause conditions like PTSD. Time management and stress management techniques like exercise and meditation are discussed.

1. © Cengage Learning 2016© Cengage Learning 2016
An Invitation to Health: Building Your Future, Brief Edition, 9e
Dianne Hales
Personal Stress Management
3

2. © Cengage Learning 2016
After reading this chapter, the student
should be able to:
• Outline the types of stress and the effects
of stress on people
• Identify stressors commonly reported by
different groups across America
• Examine the most common causes of
stress that individuals face
Objectives

3. © Cengage Learning 2016
• Summarize the incidence, symptoms, and
treatment of the stress disorders
associated with traumatic life events
• Outline how the body responds to stress
• Describe how stress can affect a person’s
heart, immune system, gastrointestinal
system, and susceptibility to cancer
Objectives (cont’d.)

4. © Cengage Learning 2016
• Discuss practical techniques of stress
management
• Summarize how time management can
help prevent stress
Objectives (cont’d.)

5. © Cengage Learning 2016
• Defined as “a non-specific response of the
body to any demand made upon it”
• Stressor
– Anything that triggers a state of arousal
– May be positive or negative
• Eustress: positive stress
• Distress: negative effects of stress
Stress

6. © Cengage Learning 2016
• Physical stress triggers body changes
– Heart, muscles, immune system, and more
• Chronic stress affects thoughts and
feelings
• Stress can sidetrack spiritual health
• Relationships are affected by life stress
• Stress can interfere with brain function
• External forces can cause or intensify
stress
Stress and the Dimensions of Health

7. © Cengage Learning 2016
• Acute time-limited stressors
– Examples: timed test or public speaking
• Brief naturalistic stressors
– Example: taking the SAT
• Life change events
– Planned and unpredictable events
• Distant stressors
– Happened in the past
– Continue to impact emotions
Types of Stressors

8. © Cengage Learning 2016
• Survey results: average stress level 4.9
out of 10
• Symptoms
– Fatigue
– Poor sleep
– Sense of being overwhelmed
• People who say they manage stress well
report a lower stress level
Stress in America

9. © Cengage Learning 2016
• Common student stressors
– Test pressures
– Financial problems
– Frustrations or delays in reaching goals
– Relationship problems
– Daily hassles
• Reactions to stress vary
– Women more likely to feel stressed about
finances, relationships, and daily hassles
Stress on Campus

10. © Cengage Learning 2016
• Minority ethnic groups experience various
forms of stress
– Some examples: discrimination stress and
achievement stress
Minority Students

11. © Cengage Learning 2016
• More common than overt racism
• Microassaults
– Conscious, intentional acts or slurs
• Microinsults
– Rude verbal and nonverbal expressions
• Microinvalidation
– Subtle nullifications of thoughts or feelings of
another
Microaggression Toward Minorities

12. © Cengage Learning 2016
• Factors influencing anger
– People are working longer hours
• Less patience
– Technology enables 24/7 availability
• Economic stress
– Unemployment
• Job stress or burnout
• Illness and disability
Other Stressors

13. © Cengage Learning 2016
• About half of all people experience at least
one traumatic life event
– Car accident
– Unexpected death in the family
– Tornado, earthquake
– Violent act
• Vast majority of people able to recover and
continue with their lives
Traumatic Life Events

14. © Cengage Learning 2016
• Disabling symptoms following a traumatic
event
• Post-traumatic stress disorder (PTSD)
– Can occur following captivity, combat, or
violent incident
• Symptoms of PTSD
– Distressing memories or dreams
– External reminders of the event
– Persistent negative emotions, such as guilt
Acute Stress Disorder

15. © Cengage Learning 2016
• Cascade of internal changes that mobilize
the body for action
– “Fight-or-flight” response
– Affects heart, muscles, brain
• Once threat passes, body returns to
homeostasis
• General adaptation syndrome
– Alarm, resistance, and exhaustion
– See Figure 3.2
The Stress Response

16. © Cengage Learning 2016

17. © Cengage Learning 2016

18. © Cengage Learning 2016
• Heart
– Mulling over stressful events elevates blood
pressure
• Immune system
– Chronic stress breaks down immune system
• Stress influences how much and what we
eat
• Stress-related inflammation can affect
cancer growth
The Impact of Stress

19. © Cengage Learning 2016
• Techniques
– Journaling: writing down feelings
– Exercise
– Cognitive restructuring
• Get rid of inaccurate or self-defeating thoughts
– Meditation
Managing Stress

20. © Cengage Learning 2016

21. © Cengage Learning 2016
• Progressive relaxation
– Intentionally increase and then decrease
tension in the muscles
– Work through the body, focusing on each area
• Visualization
– Create mental picture that helps focus mind
• Biofeedback
– Using measurements of a body process to
adjust that process
• Examples: heart rate or muscle tension
Routes to Relaxation

22. © Cengage Learning 2016
• Meditation
– Brings about changes in various brain regions
• Mindfulness
– Being fully present in the moment
– Focusing on the present time
• Yoga
– May lower harmful compounds associated
with stress that increase inflammation
Routes to Relaxation (cont’d.)

23. © Cengage Learning 2016
• Symptoms of poor time management
– Rushing
– Consistent lateness
– Fatigue
– Inability to make choices or decisions
– Sense of being overwhelmed by demands
Stress Prevention: Taking Control of
Your Time

24. © Cengage Learning 2016
• Schedule your time in advance
• Develop a game plan
• Identify time robbers
• Make the most of classes
• Develop an efficient study style
• Cut large problems into smaller pieces
• Focus on the task at hand
• Keep workspace orderly
Time Management Solutions