This chapter discusses stress, its causes and effects, and ways to manage it. It defines stress as a physiological and psychological state caused by stressors or disruptive events. There are two types of stress - eustress which enhances life, and distress which diminishes it. When stressed, the body undergoes the fight or flight response involving the brain, nervous system, and adrenal glands. Stress can be resolved through adaptive responses or become chronic. Prolonged stress can deplete the body's resources and damage physical and mental health. Moderate stress can be motivating, but too much has negative health impacts. The chapter outlines student, job, technological, and environmental stressors and recommends lifestyle habits, relaxation techniques

1. Chapter Three: Managing Stress

2. 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

3. 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

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

5. Resolving Stress Adaptive Stress Response Chronic Stress Response

6. 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

7. The Stress Response

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

9. 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

10. Benefits of Stress Moderate levels Motivating Energizing Productive

11. Yerkes-Dodson law

12. 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

13. Student Stressors: Balancing Work and School

14. Student Stressors: Academic Test anxiety Speech anxiety Math anxiety

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

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

17. Stress and Gender

18. How Americans Cope with Stress

19. Physical Aspects of Stress Management Sleep Exercise Nutrition

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

21. 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

22. Psychological Aspects of Stress Management Relaxation and deep breathing Progressive muscle relaxation (PMR) Guided imagery and visualization Meditation Hypnosis Biofeedback

23. 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

24. Chapter Three: Managing Stress