COLL 148: Week 4 Stress Management Presented by Prof jim schneider

What Is stress? “In a medical or biological context stress is a physical, mental, or emotional factor that causes bodily or mental tension. Stresses can be external (from the environment, psychological, or social situations) or internal (illness, or from a medical procedure). Stress can initiate the fight or flight response, a complex reaction of neurologic and endocrinologic systems” (medicinenet.com, 2018, para.1).

Impact of stress On our emotional and mental states: On the body: Decreased cognitive capacity Decreased IQ (in extreme cases, such as a persistent threat) Anxiety Depression On the body: Lowered immune system High blood pressure Irritable Bowel Syndrome Heart disease Stroke

Causes of stress Though variable and numerous, causes often cited are: Financial Family/Relationships Pets Job School Environment—natural, such as weather, and man-made, such as your home Health Personal Safety What Else??

How Not to deal with stress Drugs (unless prescribed), including **marijuana Nicotine Excessive caffeine (bummer, I know) Alcohol (more than moderate consumption) Over or binge eating, especially of unhealthy foods Excessive use of electronics Denying/avoiding the cause of the stress Social isolation

How Best to deal with stress SLEEP!!! Exercise Healthy diet PRACTICE MEDITATION AND/OR MINDFULNESS (Calm app) Diaphragmatic breathing, the vagus nerve, and the parasympathetic nervous system Address causes of stress head-on, including changing behaviors/patterns that may have contributed to the stress (e.g. better time management) SEEK SUPPORT AND TALK IT OUT Take a break and do what you love

Review of week 4 Lesson Discussion Time Management

TED recommendation and Q&A Great TED Talk for this topic: In Google, look for Kelly McGonigal: How to make stress your friend https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend Q&A?