Managing Your Stress

What Is Stress? The mental and physical response to the changes and challenges in our lives Can be real or imagined Stressor—event or condition that causes the body to adjust to a situation Can be physical, social, or psychological Strain—wear and tear on the body and mind Coping—managing conditions to lessen the effects of excess stress

What Is Stress? Eustress—positive stress Opportunity for personal growth and satisfaction Example: getting married Distress—negative stress Can have negative effect on one’s health Example: financial problems

The Body’s Response to Stress The Fight-or-Flight Response Surprised by sudden stressor Sudden burst of energy (i.e., being chased by a dog) Adrenal glands jump into action Glands secrete adrenaline and other hormones into bloodstream Causes increased heart rate, blood pressure, and blood flow to muscles Sudden physiological changes allow for quick response to stressor; fight it or escape from it Basic human survival mechanism

The General Adaptation Syndrome

Stress and Your Health 40 percent of deaths and 70 percent of disease in the United States are related to stress Ailments related to chronic stress include the following: Heart disease; diabetes; cancer; headaches; ulcers; low back pain; depression; the common cold; increases in rates of suicide, homicide, and domestic violence

The Body’s Acute Stress Response

Stress and Your Health Stress and Cardiovascular Disease Increases with chronic, unresolved stress Prolonged elevation of heart rate and blood pressure Increased blood pressure damages vessel lining. Damaged lining allows fatty substances (plaque) to more readily adhere to vessel tissue. As plaque builds up, arteries harden and narrow. Results in compromised blood flow

Stress and Your Health Stress and Impaired Immunity Reduction in the ability of killer T cells to aid immune response Individuals become more susceptible to illnesses. Stress and the Mind Perhaps the single greatest contributor to mental disability and emotional dysfunction in industrialized nations

Stress and Your Health Stress and Digestive Problems Stress can be a trigger that causes you to be nauseated, vomit, and have stomach cramps and other pain in the gut Stress can make you more susceptible to irritable bowel syndrome (IBS), probably because stress stimulates colon spasms via the nervous system. Use techniques that promote relaxation by reducing the activity of the sympathetic nervous system.

Common Physical Symptoms of Stress

What Stresses You? Psychosocial Stressors Factors in our daily lives that cause stress: Adjustment to change—can be good or bad Relationships—fight-or-flight reactions Hassles—petty annoyances and frustrations Academic and career pressures—feeling forced to meet higher expectations, financial problems Frustrations and conflicts—disparities between goals and behavior Overload—too much going on, lack of support Stressful living environments—where you live and the surrounding environment

What Stresses You? Environmental Stress Based on physical surroundings Noise Natural disasters Pollution Stress and “-isms” Racism, ageism, sexism, low socioeconomic status, or other “-isms” Different viewpoints and backgrounds

What Stresses You? Internal Stressors Appraisal Interpretation and evaluation of information Self-Esteem and Self-Efficacy Feeling of self-worth Belief in own abilities or confidence in skills Personality Types A, B, C, D Psychological hardiness Control, commitment, and an embrace of challenge

Stress and the College Student Symptoms of stress overload Sense of anxiety Sleeping difficulties Short temper Headaches or dizziness Recurring colds or minor illnesses Inability to concentrate

Stress and the College Student

Stress and the College Student Different stressors between genders Women Dieting, school overload, gaining weight Men Being underweight, not having enough sex, lack of friends, drug and alcohol use What stressors have you experienced?

Managing Your Stress Taking Mental Action Assess your stressors Recognize a stressor and evaluate it Stress inoculation— consciously anticipating and preparing for specific stressors in advance Change the way you think Cognitive restructuring— become aware of the negative talk, then stop it, and finally replace negative with positive talk Developing a Support Network Consider the nature and extent of your friendships and support network

Managing Your Stress Managing Emotional Responses Examine your self-talk and your emotional responses to interactions with others. Learn to Laugh, Be Joyful, and Cry Smiling, laughing, singing, dancing and crying have positive physiological effects. Fight the Anger Urge The five main sources of anger are the following: Threats to safety and well-being Power Perfectionism and pride Self-sufficiency and autonomy Self-esteem and status

Managing Your Stress Fight the anger urge using the following strategies to keep anger at bay Indentify your anger style. Learn to recognize patterns. Plan ahead. Develop a support system. Develop realistic expectations of yourself and others. Turn complaints into requests. Leave past anger in the past.

Managing Your Stress Taking Physical Action Exercise—increases mood elevating hormones, energy levels Relax—involve mind and body (taking a bath, listening to quiet music, practicing deep breathing, or stretching) Eat right—avoid food substances that produce stress-like responses (caffeine, sugar) Get enough sleep—refresh your vital energy, cope with multiple stressors more effectively, be more productive, and increase the immune response

Managing Your Stress Managing Your Time Take on only one thing at a time. Clean off your desk. Prioritize tasks by creating a “to do” list. Don’t be afraid to say “no.” Find a clean, comfortable place to work, and avoid interruptions. Reward yourself for work completed. Use time to your advantage. Break overwhelming tasks into small pieces, and allocate a certain amount of time to each. Time is precious—don’t take it for granted. How have you managed your time?

Managing Your Stress Managing Your Money Consider Downshifting Downshifting or voluntary simplicity—taking a step back and simplify your life Determine your ultimate goal. Make both short-term and long-term plans for simplifying your life. Complete a financial inventory. Plan for health care costs. Select the right career for you. Consider options for saving money.

Managing Your Stress Relaxation Techniques for Stress Management Yoga Qigong Tai chi Deep breathing Mindfulness and mediation Visualization Progressive muscle relaxation Massage therapy Biofeedback Hypnosis

Diaphragmatic Breathing

Progressive Muscle Relaxation