Chapter Three: Managing Stress (c) 2005 The McGraw-Hill Companies, Inc. All rights reserved.

Identify the Following Terms Stress Stress response Eustress Distress Stressors

General Adaptation Syndrome (Hans Selye, 1975) 3 Stages: alarm (fight or flight) resistance (homeostasis) exhaustion (illness, emotional/psychological breakdown)

Stress Response

Physical Toll of Stress Hypertension Stroke Heart disease Kidney disorders Depression Alcoholism Gastro-intestinal Auto-immune disorders Sexual dysfunctions

College Student Stress Homesickness Relationship problems Balancing work, home, school responsibilities Test anxiety Speech anxiety Math anxiety Learning ability

Using Time Effectively Time management techniques such as: Assess habits (good vs. bad) Use a daily planner consistently Set goals and prioritize each day Don’t procrastinate Don’t try to be a “Perfectionist”

Type A vs. Type B (Friedman & Rosenman) Often pressured Ambitious Impatient Competitive Walk/talk rapidly Easily annoyed by delays Type B Calm Relaxed Easy-going patient Type A is correlated with stress and should be recognized

Effective Coping Strategies There are four different forms of strategies to cope with stress Physical Aspects Social Aspects Environmental Aspects Psychological Aspects

Physical Aspects of Stress Management Nutrition Exercise Sleep Circadian rhythms

Social Aspects of Stress Management Make time to have fun and play Laughter is effective Human contact through social connections Pets can make differences with reduction of 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

Psychological Aspects of Stress Management Meditation and Hypnosis Cognitive Self-Talk Progressive muscle relaxation (Jacobson)

Psychological Aspects of Stress Management, cont’d Relaxation and Deep Breathing (Benson) Biofeedback Guided Imagery and Visualization techniques (Cou’e) Stress Inoculation

Realistic Perspectives on Stress and Life Do not be surprised by trouble Search for solutions Take control of your future Be cognizant of self-fulfilling prophecies Visualize success Accept the unchangeable Live each day well Acton your capacity for growth Allow for renewal Accept mistakes Keep life simple

Chapter Three: Managing Stress (c) 2005 The McGraw-Hill Companies, Inc. All rights reserved.