CH. 3 PERSONAL STRESS MANAGEMENT What is Stress?  An external force that causes a person to become tense or upset, as the internal state of arousal and as the physical response of the body to various demands.  “REGARDLESS OF ITS SOURCE, THE STRESSOR ITSELF IS NOT WHAT CAUSES STRESS. YOUR REACTION TO THE STRESSOR DETERMINES WHETHER STRESS EXISTS AND HOW INTENSE IT IS.”

IS STRESS HAZARDOUS TO PHYSICAL HEALTH? 1. F ight or Flight Response – p. 56 brain more alert, mouth ulcers or cold sores, upset stomach, headaches, disrupted sleep, hr increases, bp increases, breathing quickens, immune system is suppressed, muscles tense, menstrual disorders, impotence.

Fig. 3-2, p. 58 Brain becomes more alert. Stress hormones can affect memory and cause neurons to atrophy and die. Headaches, anxiety, and depression Disrupted sleep Digestive system slows down. Mouth ulcers or cold sores Breathing quickens. Increased susceptibility to colds and respiratory infections Heart rate increases and blood pressure rises. Persistently elevated blood pressure and heart rate can increase potential for blood clotting and risk of stroke or heart attack. Weakening of the heart muscle and symptoms that mimic a heart attack Immune system is depressed. Increased susceptibility to infection Slower healing Adrenal glands produce stress hormones. Cortisol and other stress hormones can increase central or abdominal fat. Cortisol increases glucose production in the liver, causing renal hypertension. Digestive system slows down. Upset stomach Reproductive system Menstrual disorders in women Impotence and premature ejaculation in men Skin problems such as eczema and psoriasis = Immediate response to stress = Effects of chronic or prolonged stress = Other possible effects of chronic stress Muscles tense. Muscular twitches or nervous tics

2. Stress and the Heart SSSStress may be the most significant inherited risk factor in people who develop heart disease at a young age. TTTType “A” – hardworking, aggressive, and competitive, never have enough time for what they want to accomplish. TTTType “B” – relaxed, still ambitious, and successful

 The one trait that has emerged within the Type “A” as the most dangerous is chronic hostility or cynicism. People who are always mistrustful, angry, and suspicious are twice as likely to suffer blockages of their coronary arteries. (Recent research describes this now as Type “D”)

3. Stress and the Immune System  Chemicals triggered by stress dampen or suppress the immune system. The longer the stress, the more the immune system stays at a low level.  See p. 60 for college students and stress.

4. Stress and Digestion  Digestive system slows down, cold sores, upset stomach  Don’t gulp your food, eat fiber, drink plenty of water, avoid sugary snacks.

5. Other Stress Symptoms  Asthma  Headaches – migraine  Skin sensitive to stress – breakout blemishes, acne, psoriasis, herpes, hives, and eczema.

STRESS ON CAMPUS (Not in book)  Test pressures, financial problems, problems in friendships and dating, daily hassles, academic failure, changes in living environment etc.  Women were twice as likely to be anxious as men. 36.4% women stressed to 16.3% men in college. Why do you think that?  Men have more fun, women feel have to tend to household chores or children.

WHO HAS TEST STRESS?  Defusing test stress p. 61  Minorities and Stress Has anyone experienced minorities and stress or seeing so many people of difference races and cultures?

OTHER PERSONAL STRESSORS  Job Stress  Illness and Disability (learning disabilities)  Discrimination

COPING WITH STRESS Defense Mechanisms – Table 3-1, p Breathing – deep breathing 2. Refocusing – distract yourself w/ something else 3. Serenity breaks – visual stimulation, look at something or someone else. 4. Stress signals – upper back aches, headaches, do something 5. Reality checks – how bad is it really?

6. Stress inoculation - what gives you stress and become immune to it 7. Laughter - helps most men and women 8. Spiritual coping – praying or volunteering 9. Sublimation – redirect, or channel your frustration by doing something else i.e. hiking, painting, pulling weeds etc. 10. Exercise – Can relieve stress over a long time 11. Journaling – write down what’s troubling you 12. Meditation – sitting quietly concentrating on breathing/chanting(NOT IN BOOK)

POSTTRAUMATIC STRESS DISORDER (PTSD)  What is it? The repeated reliving of a trauma through nightmares or recollection  Can abuse be entered in to this?

STRATEGIES FOR PREVENTION  If you are experiencing physical symptoms, chronic fatigue, headaches, indigestions, diarrhea  Frequent illness  Self-medicating  Problems concentrating  Feeling irritable  Going to extremes, OCD

HOW CAN I BETTER MANAGE MY TIME Time Management Techniques – requires commitment and practice 1. Schedule your time – use a planner 2. Develop a game plan – set daily and weekly goals 3. Identify time robbers – disorganization and procrastination 4. Make the most of classes – attend, take notes, be alert 5. Develop an efficient study style – write down everything 6. Focus on the task at hand – stay in the moment 7. Turn elephants into hors d’oeuvres – big tasks into small 8. Keep your workspace in order – organize your work space