© 2011 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress

© 2011 McGraw-Hill Higher Education. All rights reserved. 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

© 2011 McGraw-Hill Higher Education. All rights reserved. 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

© 2011 McGraw-Hill Higher Education. All rights reserved. Fight or Flight Response Physiological changes that prepare the body for confrontation or avoidance –Brain –Sympathetic nervous system –Adrenal glands

© 2011 McGraw-Hill Higher Education. All rights reserved. Resolving Stress Adaptive Stress Response Chronic Stress Response

© 2011 McGraw-Hill Higher Education. All rights reserved. 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

© 2011 McGraw-Hill Higher Education. All rights reserved. The Stress Response

© 2011 McGraw-Hill Higher Education. All rights reserved. Physical Toll of Stress Hypertension Stroke Heart disease Kidney disorders Depression Alcoholism Gastrointestinal problems Autoimmune disorders Sexual dysfunctions

© 2011 McGraw-Hill Higher Education. All rights reserved. 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

© 2011 McGraw-Hill Higher Education. All rights reserved. Benefits of Stress Moderate levels –Motivating –Energizing –Productive

© 2011 McGraw-Hill Higher Education. All rights reserved. Yerkes-Dodson law

© 2011 McGraw-Hill Higher Education. All rights reserved. The Sources of Stress Stressors –Factors or events, real or imagined, that elicit a state of stress. Interpersonal Academic Internal Job Environmental

© 2011 McGraw-Hill Higher Education. All rights reserved. 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 –Losing touch with old friends

© 2011 McGraw-Hill Higher Education. All rights reserved. Student Stressors: Balancing Work and School

© 2011 McGraw-Hill Higher Education. All rights reserved. Student Stressors: Academic Test anxiety Speech anxiety Math anxiety

© 2011 McGraw-Hill Higher Education. All rights reserved. Student Stressors: Internal Procrastination Perfectionism Problems with goal setting and time management

© 2011 McGraw-Hill Higher Education. All rights reserved. Other Stressors Job stressors –Conflict with coworkers –Unrealistic work loads –Tight deadlines and last minute projects Environmental stressors

© 2011 McGraw-Hill Higher Education. All rights reserved. Stress and Gender

© 2011 McGraw-Hill Higher Education. All rights reserved. How Americans Cope with Stress

© 2011 McGraw-Hill Higher Education. All rights reserved. Physical Aspects of Stress Management Sleep Exercise Nutrition

© 2011 McGraw-Hill Higher Education. All rights reserved. Social Aspects of Stress Management Make time to have fun and play Laughter is effective Human contact through social connections Pets can reduce stress

© 2011 McGraw-Hill Higher Education. All rights reserved. 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

© 2011 McGraw-Hill Higher Education. All rights reserved. Psychological Aspects of Stress Management Relaxation and deep breathing Progressive muscle relaxation (PMR) Guided imagery and visualization Meditation Hypnosis Biofeedback

© 2011 McGraw-Hill Higher Education. All rights reserved. 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

© 2011 McGraw-Hill Higher Education. All rights reserved. A Realistic Perspective on Stress and Life Anticipate problems –Be a problem solver Search for solutions Take control of your own future Be aware of self- fulfilling prophecies Visualize success Accept the unchangeable Live each day well Act on your capacity for growth Allow for renewal Accept mistakes Keep life simple

© 2011 McGraw-Hill Higher Education. All rights reserved. Chapter Three: Managing Stress